How to build muscles with dumbbells in the office

Let's talk about my method, sitting in the office every day and sitting for a long time is not good for my health. It's right to exercise more. The first dumbbell curl, practice the two heads, sit and stand.

The second dumbbell is a standing lift, and the biceps muscles are trained. The third is to push the single dumbbell over the head and practice three heads. The fourth is a pair of dumbbells in the chest front lift, practice the front and middle beams, and the fifth pair of dumbbells overhead press, practice the front middle beam.

The sixth is a pair of dumbbells on both sides to lift and exercise the oblique three muscles. The seventh dumbbell side flat lift exercises the mid-toe toe. The eighth forward lift is to train the forearms and anterior mid-toe.

The ninth foot is half crisp over the dumbbells, and the two and four strands are practiced. The 10th grip standing dumbbell squat exercises two and four heads. The eleventh half of the crisp sofa, diagonally side-raised dumbbells to train triceps peaks.

The twelfth flat leans over the bird, practicing the deltoid posterior fascicle and trapezius muscles. In short, no matter what position you take, as long as one muscle is hurting, that muscle is training. Hope.

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. Beginners can do loads of 8 to 12RM, with each set doing around 8 to 12.

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.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: dumbbell weighted squat, dumbbell weighted lunge squat, dumbbell weighted calf raise (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-up, dumbbell neck back arm flexion and extension (4 groups each);

Back: pull-ups (try to do more than 10), dumbbell rows (4 sets each);

Shoulder: press, front raise, side raise (4 sets each);

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.

On the first day, you will work on your pectoral muscles and biceps, on the second day you will work on your legs and triceps, on your third day you will work on your back and shoulders, and on your fourth day you will rest. Practice for four days in a cycle.

Can't you go home and practice? Isn't it okay to go to the gym after work? If you have to do it in the office, you don't have enough time and atmosphere, it's all nonsense.

All it takes is a pair of dumbbells, a systematic exercise plan, and perseverance to succeed. You are a beginner, arrange a beginner fitness plan for you, and there will be unexpected results after a few months of perseverance, and I wish you an ideal body as soon as possible.

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 flat press 10-12rm (times) x3 I wish you early success, if it is useful to you, please [choose as a satisfactory answer], give a [agree] to express encouragement. Thank you.

Take the dumbbells of the point to lift. When I can lift it. Just hold it up and jump. Practice your hands and feet.

You can do a clean and jerk with dumbbells, a forward lift, a bent bird, a row, etc.