How to practice dumbbells in the most scientific? Please, thank you

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave. Beg.

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 load you can lift at a time is 10 kilograms, you should choose dumbbells that weigh kilograms and kilograms. When practicing, 5-8 sets of movements per day, 6-12 times per group, the speed of the movements 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 practicing tour accompaniment is to reduce the thought of grinding fat, it is recommended that each group should be practiced 15-25 times or more, 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.

1. Training of biceps: biceps curl, take two dumbbells with appropriate weight, put the arms and arms close to the body, use the arm grip method, bend upward, pay attention to exhalation when lifting, inhale when putting down, and strengthen the time of eccentric contraction; If you want to gain muscle, you can do 12; If you want to lose shape or fat, you can do 15 to 20 pieces.

2. Deltoid training: shoulder press, take two dumbbells with appropriate weight, put them on both sides of the arm, level with the shoulders, push up when exhaling, be careful not to let the shoulders shrug, the action also wants to increase muscle to do 12 at most; If you want to shape, make 15 to 20 pieces.

3. Triceps training: take a dumbbell with an appropriate weight, put it on the head, straighten your hand, slowly put the dumbbell down, and then lift it up, pay attention to the upright body and do not bend, the same way, do 12 at most for muscle gain, and 15-20 for shaping and fat loss.

4. Exercise of pleural muscles: supine chest press, lie down, put the dumbbell directly above the chest, squeeze out the double chin with the head down, tighten the back, do not bend over, the dumbbell is placed on both sides of the chest, the angle of the shoulder and arm is as much as possible 45 °, inhale, exhale and push up, the effect is also to do 12 if you want to increase muscle, and 15 to 20 if you want to shape or **.