How to use dumbbells to build muscles to be systematic Only 40 minutes a day at most!! Give points!!

Hello! I'm also a student, but I insist on exercising every day when I go home, and the way I play is different every day, so let me give you some advice!

Week 1 exercises the legs, mainly squats and standing single-leg calf raises, 4-5 sets each. Week 2 exercises on the chest, mainly 3-4 sets of bench press and flat lying birds. Week 3 exercises the back, mainly leaning over and rowing with both arms.

3-4 sets of straight deadlifts. Week 4 exercises for the shoulders, mainly 4-5 sets of presses. Week 5 exercises the biceps, mainly alternating curls and 4-5 sets of mental curls.

Week 6 exercises the triceps, mainly 4-5 sets of flexion and extension of the back of the neck and arms. Week 7 is usually a holiday, right? Then you can do push-ups and sit-ups!

This is also based on what I usually do, as for the number of sets, I also set it for your time, if you have time, slowly increase the number of sets and the number of times. As for how many to do in each group, it depends on how many times you can lift the dumbbells, I recommend that you lift until you are almost exhausted for 1 set, but don't hold on. It's not good for muscles, and I'll say a few more words, usually go for a run if you have time on vacation, practice your lung capacity and endurance, so that you won't pant when you play dumbbells...

Diet. I think it's all about eating a balanced diet, eating 1 egg and drinking a bottle of milk (a must) every morning, and eating some bread or cereal. It's time to eat a little more hearty at noon!

Gotta be fed! It's the same at night ... Hello!

I'm also a student, but I insist on exercising every day when I go home, and the way I play is different every day, so let me give you some advice!

Week 1 exercises the legs, mainly squats and standing single-leg calf raises, 4-5 sets each. Week 2 exercises on the chest, mainly 3-4 sets of bench press and flat lying birds. Week 3 exercises the back, mainly leaning over and rowing with both arms.

3-4 sets of straight deadlifts. Week 4 exercises for the shoulders, mainly 4-5 sets of presses. Week 5 exercises the biceps, mainly alternating curls and 4-5 sets of mental curls.

Week 6 exercises the triceps, mainly 4-5 sets of flexion and extension of the back of the neck and arms. Week 7 is usually a holiday, right? Then you can do push-ups and sit-ups!

This is also based on what I usually do, as for the number of sets, I also set it for your time, if you have time, slowly increase the number of sets and the number of times. As for how many to do in each group, it depends on how many times you can lift the dumbbells, I recommend that you lift until you are almost exhausted for 1 set, but don't hold on. It's not good for muscles, and I'll say a few more words, usually go for a run if you have time on vacation, practice your lung capacity and endurance, so that you won't pant when you play dumbbells...

As for the diet. Then you have to eat a balanced diet, preferably eggs, cereal, milk and the like in the morning. I want to eat a little more at noon!

Must be fed. It's best to have a supper at night, but the supper I'm talking about isn't the one that is baked, the one that eats badly, and the bread and noodles at night, but be careful not to be too full...

Push-ups, sit-ups, back up, birds spread their wings, fold arms with weights on the chest, and lift arms with weights on the chest ......Insist on doing the amount that will work...

It is not recommended to practice strength with dumbbells, barbells are king, and dumbbells can be used to train the body.

Buy a dumbbell and do it every day:

Put your hand on the slightly inclined stool and stare at the bar, then put the dumbbell in your hand, put it on the fingertips of your hand, keep your forearm still and then clench, lift the dumbbell to the wrist area, slide it down to the fingertips, and then hold it, and so on.

The following is a detailed answer to the specific parts:

1. Dumbbell curl to train biceps.

2. Dumbbell flexion and extension, training triceps.

3. Dumbbell forehand and backhand wrist flip to train forearm muscles.

4. Dumbbell lift + standing bird, and the training is to bridge the shoulder deltoid muscle.

Check out the specific actions**, there are a lot of them on the Internet. The text is not clear! Practice one part a day, at least 8 sets a day, 8-10 in each group until the strength is exhausted.

Breathing with dust-free aerobic exercise. Cycle every 4 days, then rest for a day and get enough sleep to help your muscles recover completely.

The guy upstairs has already said in detail, persistence is victory!

1. Hold the dumbbells with one hand (tighter), sit, bend over, and stick the arm holding the dumbbells to the inner thigh to do arm bending, repeatedly, you can effectively train the forearm muscles.

2. The main pull of the biceps, you can use the big arm to perform dumbbell flexion and extension, do not put it to the bottom when stretching, so that the biceps are always stressed, and you can use Schwarzenegger's method, there is a nice name called 21 salutes, that is, when you are doing dumbbell arm flexion and extension, because it is a total of 180 degrees from stretching to bending, you can do it in three steps, the first step is 90 degrees below 7 times, the second step is 90 degrees above the 90 degrees to do 7 times, the third step, 180 degrees to do 7 times, The number can be decided based on the weight of your dumbbells.

3. The triceps brachii is the main push: (1) dumbbell bench press; (2) Single-arm dumbbell arm flexion and extension of the back of the neck.

4. The deltoid muscle is divided into three bundles: anterior, middle and posterior. You can do bench press at the front toe; In the middle bundle, grasp the dumbbells with both hands, hang them on both sides, and then do a 90-degree flat lift, repeating; Toe, grasp the dumbbell with one hand, bend your body forward 90 degrees, and raise your arms back and up, repeatedly.

5. Hold dumbbells with both hands and hang down on both sides of your legs, shrug your shoulders, repeat, and you can train trapezius muscles.

6. Holding dumbbells with both hands hanging down on both sides of the legs to do calf raises can effectively train calf muscles.

7. Holding dumbbells with both hands and doing squats can effectively train the thigh muscles.

8. Bench press with dumbbells can effectively train the pectoralis major muscles.

9. Holding dumbbells with both hands hanging down on both sides of the legs, bending over and standing upright, can effectively train the psoas muscles.

10. Holding dumbbells in both hands and placing them on the chest to do sit-ups can train abdominal muscles.

Each group is done to the limit. Remember not to do it every day, but do it every other day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow.

Scientific fitness will have perfect muscles. (Changyang Xiaohuazi original, do not copy, never anonymous, despise plagiarism!) ）

A professional approach to dumbbells?

The weight is selected from light to heavy.

Exercise patterns. Place your forearms on your thighs and extend your wrists above your knees.

Hold the dumbbell with your palms facing upwards and control your wrists to move up and down.

Control your forearm muscles with your mind and feel the movement of your forearm muscles.

Since the forearm muscles are small tissue muscles, the forearm cannot thicken as fast as the pectoral muscles and thighs.

So it takes a while.

Do 4 sets of 8-12 pieces at a time.

In the first few days, your hands may not even be able to hold things steadily, don't practice to death, reduce the amount appropriately, know that the forearm adapts to it, and then return to the strength, but you must keep practicing and don't stop because of soreness. Hope.

Can a pair of dumbbells train the whole body? Fitness expert demonstration, 4 ways to use dumbbells!