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Anonymous users2024-02-08Suggestion: The muscles of the whole body should be trained, otherwise it will cause imbalance! And by all means.
Leg training, leg training is conducive to hormone secretion and accelerates muscle growth throughout the body!
Fitness program (reference).
1.Jog on the treadmill for 10 minutes to warm up.
2.Stretch and stretch.
3.Apparatus exercises 7 times a week.
First Day Legs Training Day.
Dumbbell Squat 10-15RM (times) x3
Dumbbell straight leg deadlift 10-15rm
Dumbbell scissor squat 10-15rm
Second day chest, shonlde chest training.
Dumbbell chest press 8-12rm (times) x3
Incline dumbbell press 8-12rm
Dumbbell Bird 8-12rm
Second day, Chest, Shonlde back training.
Dumbbell Single-Arm Row: 8-12rm (times) x3 Dumbbell Leg Curl Deadlift: 8-10rm
Dumbbell bent row: 8-12rm
third day back shoulder training day.
Seated dumbbell press 8-12rm (times) x3
Standing dumbbell side raise: 8-12rm
Standing dumbbell rowing 8-12rm
Forth Day 5 arms2 head training day.
Seated dumbbell alternate curl 8-12rm (times) x3 dumbbell hammer curl 8-12rm
Externally rotated dumbbell curl 8-12rm
Forth Day 6 arms3 head training day.
Single Arm Dumbbell Neck Rear Arm Flexion and Extension 8-12rm (times) x3 Dumbbell Bent Arm Flexion and Extension 8-12RM
Narrow grip push-ups 10-15rm
Forth Day 7 Abdominal Training Day.
Sit-ups 15-20RM (times) x3
Supine leg press 15-20rm
Twist sit-ups 12-15rm
12-15rm from both ends
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Anonymous users2024-02-07Lift each hand three times a day for 10 strokes each time.
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Anonymous users2024-02-06Suitable for exercising with dumbbells at home.
There are a lot of places where you can practice with dumbbells.
There is no need to mention using dumbbells for calisthenics, Monday pectoralis major muscles: lying flat, inclined upward, downward inclined bird, supine arm bend pull;
Tuesday Back: The latissimus dorsi can do one-arm rowing, can you do more if it is too light;
The trapezius muscles can shrug their shoulders with dumbbells in hand;
The lower back and lower back muscles can be turned and bent over, and dumbbells and the back of the neck can be placed;
Wednesday Shoulders: Front Flat Lift, Side Flat Lift, Leaned Side Flat Lift;
Thursday Arms: Biceps don't need to be spoken;
The triceps neck posterior arm flexion and supine arm flexion are also known;
The forearm adopts a lateral curl raise, and the wrist is held forward and the wrist is curled;
The above is supplemented by push-ups, sit-ups, and even conditional pull-ups, and it is estimated that the upper body is enough.
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Anonymous users2024-02-05Start lightly, 2 3 times a week. Limit.
Here's how to make a study plan:1. Comprehensive analysis and correct understanding of oneself; Combined with reality, determine the goal. Find out your strengths and weaknesses, so as to clarify your own characteristics, develop in a directional way, and give full play to your best talents; When making a plan, it is necessary to combine it with its own reality, and it is appropriate to achieve the goal through self-effort. >>>More
Everyone has their own way of life.
1. Add weight to dumbbells, if you can do more than 20 weights in a group, you have to add them. And if you want to add a few more after practicing to the limit, the muscles don't hurt on the second day, which means that the effect is not good. >>>More
Whether there are dumbbells or not has nothing to do with whether you can build muscles. As long as you want to do it, just do push-ups, you can also do it, and it will be very good.
In addition to going to class, completing homework conscientiously, eating fun, and doing good old things.