I have a pair of 7 kg dumbbells, iron push ups, how many of these 2 do I do a day

The weight of push-ups and dumbbells is not large, so you should do a few more sets, such as six or seven sets, and try to do as much as possible in each group until you can't move, take a break for two or three minutes, and continue to do it. That's the way it works.

Dumbbells: Do three to four sets in the morning, noon, and evening, with a set of 8 to 12.

Push-ups: See what level you are at, you can do it at once.

Seventy or eighty strongmen, just do it once in the morning, noon, and evening; If you can't do 30 at a time, there are three groups in the morning, noon, and evening, and a group of 15 to 20.

Do it alternately, do 4 sets of 25 dumbbells in 1 set, and do 4 sets in 1 set of 30 push-ups. Variables can be used as appropriate.

4 times, don't have too much burden.

What are you asking???

Increase muscle circumference? Sculpting muscle lines? Still is**?

The purpose of the exercise is different! The way to practice is different!!

See if you're that patient.

Do it yourself.

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 to train the deltoid muscles of the shoulder.

Practice one part a day, at least 8 sets a day, 8-10 in each group until the strength is exhausted. After doing a set of 1 minute rest, you can use it with sit-ups, and push-ups.

But you can't get out of it in a year of practicing muscles. If you have the conditions, you can buy protein powder to drink. Promotes muscle growth.

To be honest, only this weight is not easy to use Muscle circumference is proportional to strength, which is certain If you have never practiced it before, you had better learn the movements first Dumbbells can basically be practiced all over the body The number of muscle gains is not too much Now in your situation Ten If you are exhausted, then it will be suitable Four sets of it will be aggravated in the future.

Insist on it every day, the number is based on your actual situation, and it is OK to insist on one or two groups of sore hands every day Do not overtrain Pay attention to relaxation after doing it That kind of muscles are good-looking and powerful.

Don't waste your energy ... You'll regret it when you're done.

Do the same weight 6 times, and the muscles will grow slowly or even at all, so add weight.

There are certain conditions for muscle enlargement, such as 1. Training includes time, intensity, frequency, etc.; 2. Diet, improve the intake of a certain amount of high-quality protein, etc.; 3. Rest.

Simply relying on a pair of dumbbells to practice, and a total amount is not enough.