Height 170 weight 60kg bought 20kg dumbbells and asked for a fitness plan!!

Not enough children, except for the initial practice of the second head is a little useless, the others are basically ineffective

Just search on the Internet, there are more,

Just do 200 reps a night.

Eat more first, replenish protein and fat, and when you reach about 65, then do muscle building training. Thank you!

I suggest you go to my QQ space to read a log about dumbbell training Q:307884304

Personally, I recommend jogging and sit-ups first, and then reducing the belly and then saying that dumbbells are not the main ......

It's okay if you want to practice together, but be careful not to get too tired.

Personal opinion, dumbbells with push-ups and sit-ups.

Abs Sit-ups.

Brachial bis brachial triple, dumbbells, push-ups.

Pectoral muscles Push-ups, if possible, the bench press effect is better, just exercise plus jogging.

Keep jogging The lines of the whole body will be more harmonious.

Hello kids! It is admirable to have the spirit of exercising your body since childhood, but you must do what you can, not too reluctantly, otherwise it will be detrimental to your development and growth. A simple plan has been made for you, and if it feels difficult, you can reduce the weight of the dumbbells and ensure the number of sets and reps you complete.

Time, training content, number of sets, and number of times.

Day 1 Jump rope and warm up for 20 minutes.

Push-ups 4 15 20

Dumbbell bench press 4 8 12

Dumbbell Flat Lying Bird 4 8 12

Day 2 Jump rope for 20 minutes to warm up.

Pull-ups 4 6 8

One-arm dumbbell row 4 (alternating left and right) 8 12

Sit-ups 4 15 20

Day 3 Rest.

Day 4 Jump rope and warm up for 20 minutes.

Dumbbell alternate curls 4 8 12

Sit-ups 4 15 20

Day 5 Skipping rope warm-up for 20 minutes.

Dumbbell single-arm arm flexion and extension 4 (left and right alternately) 8 12

Push-ups 4 8 12

Day 6 Rest.

Day 7 Warm up for 20 minutes.

Squats 8 15 20

Sit-ups 4 15 20

Day 8 Repeat the first day.

It is the development period It is not recommended to use dumbbells It is easy to grow not high in the future It is recommended to do push-ups Even if you can only do one stick every day.

I advise you not to play dumbbells, it is better to run.

Because you haven't grown up yet.

2 pcs 40 kg.

Best weight!

It doesn't matter what stage you fall into.

40 kg.

It's all the best.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and the most important thing to gain muscle is protein; Also eat more fruits and vegetables, eat small meals often. Absorb well just after exercising, but wait 30 minutes before eating.

It is best to have some easily digestible, such as eggs and milk, and if it is inconvenient to eat, you can use protein powder or muscle building powder (thin people are more suitable to eat muscle gain powder first to gain weight).

First of all, there must be a pair of dumbbells with adjustable weights, different weights for different movements, the number of each group is 8 to 12 exhausted, which is most suitable for beginners to build muscle, so the number of each group is 8 to 12, and the weight is also adjusted to exhaustion after doing this number. Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes.

Warm up for 10 minutes before doing the following exercises, and you can trot.

Day 1 Chest: Dumbbell bench press 4 sets.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Abs the next day.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Abs day three.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10) 4 sets of dumbbell rows.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abs rest on the fourth day.

After the other movements, train the abdominal muscles.

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds.

Exercise your abs about 3 times a week.

It is a cycle of practicing three days and one day off.

Training methods for dumbbells:

Put your hand on a slightly inclined stool, 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 your fingertips, hold it again, 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 to train the deltoid muscles of the shoulder.

In fact, before training: check the specific movements**, there are a lot of them on the Internet. (Don't practice blindly), don't start with a lot of intensity...

As long as you practice one part a day, at least 8 sets a day, 8-10 in each group until you are exhausted (novices can reduce it appropriately). Breathing with anaerobic exercise.

Cycle every 4 days, then rest for a day and get enough sleep to help your muscles recover completely.

You probably don't have a plan when it comes to diet:

Gives you a diet plan:

I always eat 2 bowls of porridge with 2 eggs in the morning.

Eat plenty of vegetables and meat at noon.

Don't overeat at night (because you're going to exercise).

Drink a glass of milk with a loaf of bread an hour before going to bed.

Get 8 hours of sleep a day (sleep is important).

Play as much as you want, it's only 7kg, oh if you're a girl, then you have to pay attention.

The dumbbell is a little smaller, 10kg is just right.

You can't ask that, you should search the web for how to build muscles.

Note: Don't exercise too much for the first time, so as not to hurt your arm, according to your physical condition, Monday, morning, first exercise 10kg of 15 times on the left arm 15 times on the right arm 15 times on the left and right 15 times is a round trip, at least 3 back and forth, in the afternoon, + up 16 times on the left arm 16 times on the right arm at least 3 times back and forth.

On Tuesday, in the morning, start with 10kg of exercise with 15 reps on your left arm and 15 reps on your right arm, at least 3 round-trips, and in the afternoon, 16 reps on your left arm and 16 reps on your right arm, at least 3 round-trips.

Wednesday, morning, 17 strokes of the left arm and 17 strokes of the right arm for at least 3 round-trips, and in the afternoon, 18 strokes of the left arm and 18 strokes of the right arm for at least 3 round-trips.

Thursday, morning, 15kg left arm 20 strokes right arm 20 strokes at least 3 rounds trip Afternoon 20 strokes of left arm and 20 strokes of right arm Thursday 3 round-trips.

Friday, morning, still 15kg left arm 20 times, right arm 20 times, at least 3 round-trips, afternoon, left arm 20 times, right arm 20 times, Thursday 3 round-trips.

Saturday, 20kg in the morning 15 strokes on the left arm 15 strokes on the right arm at least 3 round-trips in the afternoon and the same as in the morning.

On weekends, 20kg in the morning with 15 strokes on the left arm and 15 strokes on the right arm for at least 3 round-trips in the afternoon as in the morning.

Next week is the same as this week.

As long as you keep exercising.

I wish you success in building your muscles, and at the end give it a few points, 10 points.

1. Choose the right weight before practicing dumbbells. Dumbbell.

2. The purpose of the exercise is to increase muscle, and it is best to choose dumbbells with 65%-85% load. For example, if the load that can be lifted at a time is 10 kg, you should choose dumbbells weighing 6 5 kg - 8 5 kg for exercise. When practicing, 5-8 groups a day, 6-12 times per group, the speed of the action should not be too fast, and the interval between each group is 2-3 minutes.

If the load is too large or too small, the interval time is too long or too short, and the effect will not be good. 3. The purpose of the exercise is to lose fat, it is recommended that the exercise should be done 15 25 times or even more per group, and the interval between each group should be controlled at 1 2 minutes. If you find this kind of exercise boring, you can combine it with your favorite exercises, or follow along** to do dumbbell aerobics.

The most important thing is to keep practicing every day, and in addition, you don't have to be too heavy at the beginning, and you have to get used to it slowly, otherwise it is easy to strain your muscles and ligaments.

Thin people can also gain muscle, exercise the muscles of the whole body, use dumbbells very well, the primary fitness plan is as follows: warm up for 5 minutes before fitness, local stretching for 3 minutes, and then warm up for 5 minutes; Stretch for 5-8 minutes after exercise;

On Monday, chest + triceps training.

1) Dumbbell bench press 10-12rm x3 set.

2) Dumbbell Flying Bird 10-12rm x3 set.

3) Push-ups 15-20 (times) x4 sets.

4) Seated single arm neck and back arm flexion and extension: 8-12rm (times) x3 sets (5) Vertical arm flexion and extension: 8-12rm (times) x3 groups Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x4 (2) Pull-up Wide Grip: 8-12rm (times) x4 (3) Pull-Up Narrow Grip:

8-12RM (times) x4 (4) Push-up Curls: 8-12RM (times) x3 sets (5) Standing Dumbbell Hammer Curl 8-12RM (times) x3 sets (6) Seated Dumbbell Alternate Curls: 8-12rm (times) x3 sets Friday, Leg + Shoulder Training Day.

1) Dumbbell squat 8-10rm (times) x3 sets (2) Dumbbell lunge squat 8-10rm x3 sets.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12RM (times) x3 (5) Dumbbell side press 10-12RM (times) x3 (6) Dumbbell front press 10-12RM (times) x3 Arrange an aerobic session on Saturday or Sunday such as running, skipping rope, cycling, etc. for 45-60 minutes.

Abdominal exercise every day During the training, it should be adjusted according to your own situation, and the effective time of each training session (excluding warm-up and stretching) should not exceed 1 hour. Rest for 60-90 seconds between sets and 90-120 seconds between movements. Supplement with easily absorbed protein (eggs, beef, or protein powder) and carbohydrates (bread, milk, protein powder, etc.) after each session.

The upstairs plan is good, but I don't think it's suitable for thin people, it's too intense.

LZ first check your stomach and intestines.

Pay attention to nutrition, eat three points and practice seven points.