I have a pair of dumbbells and I want to use them with push ups and sit ups, how should I configure

If you practice in the morning and evening, it is better to practice for a fixed period of time, and the amount of practice is larger, so that the effect is better, and you can give you a simple plan, which you can adjust according to your own arrangement.

Monday: Chest, triceps.

A: Flat dumbbell bench press 15 reps of pectoralis major muscle set *4 (dumbbell to maximum) B: Push-up pectoralis major muscle 15 reps set *4

C: Dumbbell arm flexion and extension triceps brachii 15 reps set *4 (counterweight 20 kg) d: supine single arm flexion and extension triceps brachii 15 reps group *4 (counterweight 5 kg) e:

Abdominal muscle exercises Sit-ups 20 reps Set *3 Tuesday: Back, biceps.

A: Pull-ups and pull-ups are performed in groups *4

B: One-arm bend-over row Biceps 15 reps Group *4 (counterweight 15 kg) C: Biceps curl Biceps 15 reps Group *4 (counterweight 20 kg) D:

Prone arm curl Biceps 15 reps Set *4 (counterweight 20 kg) f: Abdominal muscle exercises Reclining up and down crunches 20 reps Set *3 Wednesday: shoulders, legs.

A: Seated dumbbell press deltoid 15 reps set *4 (counterweight 30 kg) B: Standing row deltoid 15 reps set *4 (counterweight 30 kg) C:

Standing side raise, deltoid 15 reps, group*4 (counterweight 10 kg), d: leaning row, deltoid 15 reps, group*4 (counterweight 30 kg), e: frog jump, thigh 15 reps, group*4

f: Dumbbell weight-bearing calf raises 15 reps Set *4 (counterweight 20 kg) g: Abdominal muscle exercises Reclining up and down crunches 20 reps Group *3 Thursday: Repeat Monday training content.

Friday: Repeat Tuesday training.

Saturday: Repeat Wednesday training.

Sunday: 1 hour of running with a break.

Dumbbells can be used to train the arms, shoulders, chest, etc., push-ups mainly train the chest muscles, and sit-ups mainly train the abdominal muscles. Dumbbell exercises and push-ups can be placed at both ends, sit-ups in the middle of the three exercises, and then rest for a while and move on to the next set. You can practice morning and night, as long as you maintain a moderate amount of exercise, that is, you don't feel tired after exercising.

It's best to practice one day, one day with dumbbells, one day with push-ups, and one day with sit-ups. In this way, the muscles are rested.

No, just be careful not to overdo it.

Why is it all upper, uncoordinated.

In fact, push-ups and dumbbells fly better together.

Because the dumbbell bench press engages the triceps, the weight of the dumbbells is too light.

If you don't know the dumbbell bird, you can ask me back.

Suggestion: Do push-ups first, then birds.

4-5 sets of push-ups and birds every day, each group reaches the [limit]. It stands to reason that each set should be 8-12 reps. If you can't do this amount, you lose weight; Exceed this amount, add weight.

So, I advise you to go to the limit! If possible, buy a dumbbell with adjustable weight, more than 100 yuan is enough. Push-ups can also be considered with appropriate weight bearing on the back.

Rest minutes between each set. Rest minutes between each movement. Exhale when exerting force, and relaxing is inhaling.

After two consecutive days of exercise, one day must be spaced apart. Because muscles don't really grow flesh at rest, heavy weight workouts in the gym can even be spaced 2 days or more.

Push-ups and dumbbells should be done separately, because they both exercise the pectoralis major muscle, and it is easy to affect the training effect in one day. Bench press mainly exercises thickness, push-ups exercise width. For bench presses, do up to 15 bench presses per set, 6-8 sets each time.

Practice push-ups the next day, preferably in the air, with 15 push-ups in each set, at least 10 sets each time.

If you don't have a foundation, you can do push-ups first. A set of ten, 5 sets, with a 1-minute break between sets. The distance between the hands should vary (together, narrower than the shoulder, shoulder-width and wider than the shoulder).

After a week or two, you can do a dumbbell bench press. Use the maximum weight you can pick up to bench press, 10 sets of 5. Set up a break for 1 minute.

I believe that everyone will be no stranger to dumbbells, Luchai dumbbells are a kind of sports equipment that we commonly see, using dumbbells to exercise can play a good fitness effect, so dumbbells are liked by everyone, in addition to using dumbbells to exercise will not be affected by the venue and weather, dumbbells have a very magical effect on exercising chest muscles, and we will introduce to you how to do dumbbell bench presses.

Thoracic muscle groups: including pectoralis major, pectoralis minor, subclavian muscle, and serratus anterior.

The pectoralis major muscle can be divided into upper thorax, lateral wing, middle sulcus, and lower thorax in terms of appearance.

The pectoralis major muscle can be divided into three parts: upper, middle and lower according to the direction of muscle fibers.

The start and end point of the pectoralis major muscle: starting point: starting from the sternoclavicular bone, and going down along the ribs of the chest to the first.

6. 7th thoracic rib cage and upper abdominal position.

Insertion: The muscle fibers of these three sites concentrate outward to form a tendon that ends on the greater tuberosity crest at the upper border of the humerus.

Introduction to dumbbell bench press:

Hold a dumbbell in each hand, fists facing each other, and bend your arms on the outside of your shoulders so that the dumbbell is on the vertical line of your elbow joint. The pectoralis major muscle contracts and pushes upwards in a circular arc, maintaining a good center of gravity and pushing up steadily.

Protection and Help: Squat down behind your head and support your elbows with your hands.

Yi Fan Error: Push a straight line.

1 Starting pose

2. Bench press on the mechanical frame: the head and back should be fully attached to the backrest on the mechanical frame, which is suitable for beginners and exhaustion exercises.

3. Dumbbell lying flat one-arm press.

4."Smith" frame recommendation:

In the above article, we introduced what is dumbbell, we know that dumbbell is a common sports equipment, dumbbells play a very obvious role in exercising chest muscles, and the above gives us a detailed introduction to how to do dumbbell bench presses.

Push-ups to train the pectoral muscles, sit-ups to train the abdominal muscles, and Yaling to train the hand muscles, please adopt the landlord.

Push-ups to train the pectoral muscles and triceps Sit-ups to train the abdominal muscles and back muscles Dumbbells to train the upper limb muscles are better Recommend a way to detect it When you do a certain exercise, you see which muscle in your body is tight, and then it is that muscle that is exercised.

Push-ups, known as the most effective exercise method, are actually exercised all over the body, because the standard movement is to straighten the body. However, the most stressed are the wrists, elbows, shoulders, and pectoral muscles.

Sit-ups, of course, the biggest muscle to be stressed are the abdominal muscles. There are also oblique abdominis, psoas muscles, and some thigh muscles. Many muscles are slightly stressed.

Lifting dumbbells, is it a direct lift? Or flat, oblique, sideways? If you lift directly, the main thing is the deltoid muscle. Other muscles are also slightly stressed.

1. Pectoral muscles, abdominal muscles, upper arm muscles.

2 abdominal muscles Abdominal muscles.

3. Brachial and triphelial muscles.

Make a plan based on your situation. The muscle recovery time after exercise is 24 to 48 hours, and the muscles can be restored to a state that can be exercised again after 24 hours. Intense workouts can be repeated after 24 hours, and high-intensity ones are not recommended depending on your age.

It is recommended that you can take the same part of the exercise every other day, 4 pm to 6 pm every day is the best time to exercise, pay attention to the nutritional intake after the workout, honey can speed up the recovery time after muscle workout, milk, red meat, these things that contain more protein can not be missing. Each group is exhausted, slowly find its limit, and add weight step by step. The action must be standardized, otherwise other muscles will participate in the force of the muscle you want to exercise, which is equivalent to doing white work.

Practicing dumbbells is normal for 3 months, and if you stick to it for half an hour every day, you will become fat when you stop exercising after forming muscles. I'll give you a textbook.

Take your time, just add it little by little, if you stop exercising for too long, it will definitely degrade your muscles.

If you want to take fewer detours and be afraid of wasting your efforts, go to the gym to find a personal trainer to train systematically, fitness is a persistent thing, fortunately, at the age of seventeen, it is the ** period when you can eat, sleep and grow, scientific training + adequate nutrition and sleep, you are the next Schwarzenegger, come on, young man!

After muscle formation, you can be a little lazy, but you still have to keep training, or the muscles will be gone.

Regarding the question of order, pay attention to a few aspects.

First. Work on the muscles you are most interested in or weakest first. Because at the beginning, my body was in good shape and I was full of energy.

Second. Put heavy weights in front of you.

Third. The muscle groups that affect each other, the relationship is handled well. For example, push-ups, mainly train the pectoral muscles (50%), but also work on the third brachial (30%), and the deltoid muscles are also a little bit stressed (10%).

Because after the chest training, the third humerus is also very tired. Therefore, it is best not to practice push-ups next to the humerus, and the deltoid muscles can choose to practice behind the push-ups, because when you practice push-ups, you have already warmed it up, and then you can practice it again, and the effect is better. If you want to practice the back, don't practice it with the humerus, because in all the movements of the back, the humerus is involved in at least 30% of the strength.

Based on the information you provide, guess that you are doing it at home, not going to the gym. Then, a reference order is provided to you, which you can modify according to your own condition: chest (push-ups), shoulder (dumbbell), back (dumbbell or horizontal bar), humerus three (dumbbell), humerus two (dumbbell), abdominal (sit-ups).

If possible, put the chest, shoulders, and humerus two for one day, the back and humerus three for one day, and the abdomen every day.

This is the basic guiding principle, and I hope it helps you.

When doing push-ups, you can exercise the abdominal muscles, so push-ups and sit-ups cannot be done successively, which is not conducive to the recovery of the abdominal muscles and affects the exercise effect of the next action.

Push-ups and dumbbell lifts exercise the chest and shoulders respectively, and it is not recommended to do these two movements together, and sit-ups are definitely better in the end.

For these 3 movements, first raise dumbbells, then do push-ups, and finally sit-ups.

You can see that you practice very casually, in fact, you go to search, dumbbells play a very big role in fitness, and there are a lot of movements, there are arm flexion and extension, flat lifting, supine birds, bench presses, ,,, too much, hee-hee, the text is not right, no wonder.

Do one set of 50 push-ups per day. Do two sets of 25 reps a day for sit-ups, preferably in the morning. Dumbbells are done after 6 p.m. and are pushed flat 20 times a day. Squats do two sets of 40 reps a day, preferably in the morning, for results.

A group of 10, look at yourself, reincarnation do.