I just bought a pair of 15kg dumbbells, how can I practice at home.

I have been working out for more than a year, just started to practice at home, first fly bird 15 * 5, rest for 30 seconds in the middle of each group, and then bench press 15 * 5, after a week there will be obvious changes in the pectoral muscles, because the pectoral muscles are white muscle fibers, it is easier to practice, eat less and eat more meals in the diet, it is best to practice at 4 --- 6 o'clock in the afternoon every day, insist on a month, the premise of daily practice, there is no need to practice 1 day and 3 days off as said on the Internet, because we are not professional fitness, and there is not so much intensity, after a month, the pectoral muscles will be very developed, But we have to go to the gym to fix the shape of our muscles, and we want to be square and thick. It is not good for men to have chest muscles, abdominal muscles are quite necessary, it is not so difficult to train abdominal muscles, I have to do the 8 minutes of abdominal muscles on the Internet every day, and you can clearly see 6 abdominal muscles in a month, my physique is on the thin side, and there is no fat on the belly, so it is particularly obvious 6 large pieces. I did this by working on my abs for 8 minutes a day for the first week and 30*4+8 minutes a day for the second week.

40*4+8 minutes for the third week and 50*5+8 minutes for the last week. The intensity is not very high, you will have a hard time doing 8 minutes in the first week, but you will be handy if you stick to it, because the abdominal muscles belong to the endurance muscles, which need to be practiced at great intensity every day, and after a month you will find those 6 big muscles on your stomach. You have to stick to it after that, but 8 minutes is not for you, go to the ab ripper on the Internet, it will take you to the next level!

Pull-ups are the best choice, the action must be formal, and the most important thing is to insist! Two heads and three heads, if you want to practice rough and big, there is no problem, and practicing good lines is not something that can be practiced at home. Well, in the end, it's all about sticking, eating, sleeping!

Thin people rarely do aerobic exercise, and fat people don't do aerobic exercise! ok

Stick to a flat lift every day to see how long each time is. Stick to it five times a day. Exercise 50 times each time, 5 times a day. The effect came out after a month.

To practice to the death is to set a goal every day, but there are a few more every day, so it's good, the important thing is to persevere, it's useless to set any plan, it's still up to yourself!

It's good to take two in one hand and practice a lot.

There's nothing dangerous, just a few minutes of warming up (like a trot) before a workout will do.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM.

8 to 12 RM is best for beginners. 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.

Summary. For fitness beginners, choosing multiple dumbbells should be chosen according to their own situation. It is common to choose a dumbbell of 10 kg, which is already very heavy for many people.

A pair of 10kg small dumbbells for new scholars can start practicing directly, no problem.

A pair of 10kg small dumbbells for new scholars is no problem to start practicing normally.

For fitness beginners to choose multiple dumbbells, it is also prudent to choose according to their own situation. A 10-kilogram dumbbell is a weight that is already very heavy for many people.

But it depends on your age.

and height and weight.

Is it convenient to say?

Because the body is weak, if you come into contact with heavy dumbbells at the beginning, it will put too much load on the body and cause damage.

You're still relatively young at this age, and the base is relatively thin.

It is still recommended that you start with a 5kg pair.

Gradually increase as the body adapts.

Why do I always have hiccups when I exercise.

Did you start exercising after eating?

I ate at 12 o'clock, and I started at 16 o'clock, and I had a bad stomach.

Most of this is because your body is still a little weak.

A stress response of the stomach and intestines to strenuous exercise.

What do you do in your regular exercise?

Jump rope running. Gymnastics or what?

Instruments or something?

Isn't it necessary to sit up on your back and do it in groups, I have exhausted myself in one group, and then when I do the second group, it is obvious that I can't finish it, do I want to continue to do it, and the next day my muscles are a little sore, do I want to grit my teeth and continue to practice.

Are you male or female?

For personal fitness, it is recommended that you do it in moderation.

If you feel like you can hold on, stick with it.

If you really can't do it, don't do it.

Muscle pain is caused by the body's excretion of lactic acid.

Try to warm up before exercising.

Men, push-ups, sit-ups, squats or something to practice a day and separate exercises, which effect is good?

It's all possible.

It depends on what your requirements are.

Tell me about your specific situation if you can.

I'll give you a specific fitness schedule.

Try not to practice this on your own.

It's easy to hurt yourself.

It is recommended to choose a weight of about 5kg for novice dumbbells, and a weight of less than 20kg for those with exercise experience.

The exercise method should be correct, hold the dumbbells with both hands, sink the shoulders steadily, bend the forearms, contract the biceps, slowly lift the dumbbells, and then let the dumbbells lower back to the initial position. Do what you can to avoid injury.

Girls who choose dumbbells can choose 3-5 kg for exercise, if they don't intend to exercise their arm muscles, they can use 500ml (kg) of Coke bottled water as dumbbells for fitness exercises. If men do not have any previous fitness foundation, it is recommended to choose 5 kg dumbbells at the beginning, which is not very strong for exercisers and will not cause muscle strain.

For those who have a foundation in fitness, you can first determine the maximum weight, that is, increase the weight of each hand one by one, 1-2 kg each time, until you just complete one movement, and then multiply the maximum weight by 40%, that is, the weight of dumbbells that can be used for exercise.

Practice method

1. Choose the right weight before practicing dumbbells.

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 disturbance 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 action should not be too fast, and the interval between each group is 2-3 volumes.

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 violently, and it is recommended that the exercise should be done 15 25 times or 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.

When choosing the weight of dumbbells, it should be decided based on the individual's physical strength and experience in forging and slimming. For novices, it is advisable to choose a lighter dumbbell weight to gradually adapt and increase the intensity.

In general, the weight of dumbbells usually starts in kilograms (kilograms) and gradually increases in an increasing fashion. For most novices, a dumbbell weight of 1 kg (1 kg) or 2 kg (2 kg) may be a good place to start.

However, everyone's physical strength and ability are different, so when choosing dumbbell weights, you need to decide according to your actual situation. If it feels like the weight chosen is too light or too heavy, it can be adjusted appropriately to ensure a safe and effective workout.

In addition, as the workout progresses and the body adapts, the weight of the dumbbells can be gradually increased, and the macro imitation can improve the training intensity and effect the rolling fruit. It is advisable to follow the advice of a professional instructor or guide when choosing and using dumbbells, and to pay attention to proper posture and technique to avoid injury.

Fitness people are no strangers to dumbbells, it is the simplest and most economical and practical fitness equipment, and the use of dumbbell training can not be limited by the venue, it is a relatively simple to get started equipment. There are many types of dumbbells, and there is a big deviation in texture and weight, so how to choose dumbbells? Follow this article to learn the skills of choosing dumbbells.

How to choose dumbbells

1. Purchase according to the weight of dumbbells: Generally speaking, the weight of dumbbells that need to be selected is 25kg if the height is below meters and the weight is less than 60kg; Height meter weight in 70kg selection weight is 30kg; Those who are meters tall and weigh less than 80kg need to choose 35kg dumbbells; If you are in meters tall and weigh 95kg, you need to choose 45kg.

2. Purchase according to the type of dumbbells: The types of dumbbells that are very common on the market basically include rubberized dumbbells, cast iron dumbbells, electroplated dumbbells and lacquered dumbbells. Cast iron dumbbells are wrapped with glue on the outside and cast iron on the inside, which is smaller than the volume of rubber-covered dumbbells, and it is relatively affordable; The ** of electroplating dumbbells is more weird than that of rubber, but the color of electroplated dumbbells is more bright and will not fade, which is more suitable for family use; The lacquered dumbbells are completed by the process of baking paint, which is more beautiful in appearance, and the pressure of solving is higher than that of electroplating, which is very suitable for fitness centers.

Precautions for buying dumbbells

1. Most of the dumbbell labels on the market are fake, and they need to be actually weighed when purchasing.

2. Slice dumbbells are generally divided into rubber and electroplating, but the electroplating is about 30% more expensive, and if you use electroplating dumbbells, you need to match a pair of fingerless gloves.

3. Generally speaking, you can start with dumbbells with a larger weight, which can be used for a long time and is more cost-effective.

4. Try to buy some dumbbells that can be adjusted, so that you can do strength training for different muscles according to the training part.

5. The color of the dumbbell should be chosen to your liking, although the color of the dumbbell is not very important, but if the dumbbell with a better color and material will make people have a better desire to train.

The above is a summary of how to buy dumbbells and dumbbells in this article, through this article, it can be seen that dumbbells are relatively high utilization rate of equipment in life, not only for the muscle groups of various parts of the training, the production of *** is also relatively small, is a cost-effective fitness equipment.