How to make your upper body burly with dumbbell workouts?

Push-ups, pull-ups, squats, sit-ups, practice one part a day, do 5-6 sets of each movement, exhaustion in each group, rest for 1-2 minutes between sets, jog once a week, 40 minutes each time, about 3 months, and it will be effective. The muscles of the whole body have to be exercised.

Chest, shoulders, back, waist.

As for how to practice, I'm still trying.

You are now the best age for strength training, and you must know that Schwarzenegger also started systematic bodybuilding training at the age of 15. Of course, the purpose of his training is to build bodybuilding, and the purpose of your training is to strengthen the muscles of the whole body, although the goals are different, but the methods and means are the same, so there is no need to worry about saying that strength training at this age will hinder growth and so on.

If you want to buy dumbbells, then it is enough to buy a pair of dumbbells weighing 40kg.

The basic principle of strength training: in addition to the abdomen, it is best to train the same area 48 hours apart, and 24 hours between abdominal training, so don't train every day! When training, choose 60% or 80% of the maximum weight you can lift, or 60% of the maximum number of times you can perform the movement in one session.

Normally, there are 4 sets of free weights (lifting dumbbells, barbells, etc.), and the number of each group is 8 12; See above for the number of weight bearers in each group. Each strength training session should take no more than 1 hour.

Dumbbell training movements are detailed in the attachment.

Recommended for your beginner strength training program, the program consists of a cycle every three days.

Monday chest, back (flat dumbbell press, inclined bird, shrug dumbbell lift, one-handed dumbbell attached row).

Abdomen (crunch).

Tuesday shoulder, upper arm, forearm (dumbbell side raise, dumbbell arm curl, seated backgrip wrist curl).

Abdomen (crunch).

Wednesday thighs, calves, lower back (squats, dumbbell weighted calf raises,).

Abdomen. (Crunch).

Dietary Notes:

Muscle growth principle: Muscles don't grow during exercise. In strength training, training will destroy the muscles, and the protein supplementation is used to replenish the destroyed muscles, in the process of supplementation, the original muscle fibers will slowly become larger, this is the basic principle of muscle growth, if the muscles are constantly trained before recovery, then it can only have the opposite effect.

Therefore, strength training and protein supplementation are essential for building muscle.

The dietary advice is to adjust the diet to a high-protein, low-fat, low-carbohydrate diet. The first is to reduce the intake of fats, fried food, fatty meat are tried not to eat, pork or mutton even pure lean meat contains a lot of fat, it is recommended to eat less or not eat.

If you want to eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk, and soy products. It is best to halve the amount of staple foods at each meal, and replace the insufficient part with vegetables with crude fiber to increase satiety.

You are still young, it is recommended that you use light exercises, do them a few times, and do not damage your development because of exercise. Do 3 6 sets, 3 4 sets are best, so that you can train the maximum muscle strength, the specific strength depends on your own situation. If you are stout, you can use about 15 kg or higher, and if you are short, you can lower than 15 kg.

There are only two ways to train your pectoral muscles with dumbbells, one is to expand your chest and the other is to press.

Lie flat on the stool, use dumbbells with both hands to expand the chest, generally do about four sets, each time you have to do your best; Then put the dumbbells at shoulder width and push them upwards, doing the same four sets, and each group is as strong as possible!

Wishing you good health!