How to work out with dumbbells in school dorm?

Dorm dumbbells disassembled to take home。Because it is a dumbbell that can be disassembled and assembled, the two dumbbell posts and 4 oversized set screw caps in the middle of a pair of dumbbells were taken home first, and then there were 16 pieces of each piece of kilogram divided into 4 times to be taken home in a book package.

In this way, the dumbbell pieces brought back each time are 10 kg, a total of 4 times is 40 kg of dumbbell plates, plus the dumbbell column and screw cap is a total of 44 kg to assemble. If your dumbbells are 40kg dumbbells that cannot be assembled and disassembled, you can find a way to find a private car or taxi to take home.

Introduction to dumbbells

It is an auxiliary equipment for weight lifting and fitness exercises. Smaller than a barbell. The weight of light dumbbells has .

The weight of heavy dumbbells is kilograms, etc. Therefore, it is favored by the majority of fitness enthusiasts. Because there is no sound during the practice, it is named dumbbell.

Dumbbells are a type of muscle strength training that is used to build muscles.

of simple equipment.

Its main material is cast iron, and some are covered with a layer of rubber. Its use is for muscle strength.

Training, muscle compound action training slippery calling. Patients with low muscle strength due to motor paralysis, pain, long-term inactivity, etc., can use the weight of the dumbbell to carry out resistance active exercises to train muscle strength.

It is good to exercise the pectoral muscles directly with bare hands, and it is inconvenient to do bench press and flying birds with dumbbells in the dormitory (these are two movements to exercise the pectoral muscles).

Push-ups are mainly used to exercise the pectoralis major and triceps brachii of the arms, and the following are the methods and quantities of push-ups to exercise muscles:

Number of push-up exercises: Do 10 to 15 in each set, do 3 to 8 sets with a 1-minute rest between sets.

Five push-ups with different levels of difficulty: incline push-ups, standard push-ups, focused push-ups, lever push-ups, one-handed push-ups (in increasing intensity).

Easier than standard push-ups is the incline push-up. You can do it by putting your hand on the wall, the edge of the bed, etc., which is easier than the horizontal level. If you can do about 15 inclined push-ups, do standard push-ups, other types of push-ups, and so on.

Harder push-ups: Heavy-duty push-ups, lever push-ups, etc. Focused push-ups are when one hand rests on a high object such as a basketball and the other hand does push-ups normally.

Lever push-ups are done with one hand on the side and the other hand is done normally. The final form is a one-handed push-up.

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 after a few months of perseverance, there will be unexpected results from Lu Kai, 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) Pitch arm flexion and extension: 8-12rm (times) x3 sets.

Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x42) Pull-up Wide Grip: 8-12rm (times) x43) Wild Staring Pull-Up Narrow Grip:

8-12rm (times) x44)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 set.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12rm (times) x35) dumbbell side press 10-12rm (times) x36) dumbbells front flat song and lift 10-12rm (times) x3 I wish you early success, if it is useful to you, please [select as satisfied], give a [agree] to express encouragement. Thank you.

Monday Four exercises on pectoral muscles Take dumbbells Lie on the bird, stand with dumbbells, and swing your arms up Push-ups Milk Tuesday Five exercises on biceps Triceps, sitting with one hand 90 degree dumbbells, grab the dumbbells with both hands and lift them up from behind, and swing the dumbbells with both hands while standing. Wednesday Saturday Exercise back muscles, legs, pull-ups, dumbbell rowing, dumbbell lunge squat, walking, dumbbell squat, Sunday, digging and resting, exercising abdominal muscles every day, holding dumbbells to do sit-ups every day (all 12 in each group, do three sets, 4 sets of sit-ups, 20 in each group), be sure to maintain 8 hours of sleep, eat less (a bowl of rice is enough), eat more meat, vegetables, conditions, you can eat ten egg whites a day (raw and cooked).

Dumbbells, only up and down movement is to train the biceps brachii triceps, left and right exercises mainly to train the abdominal muscles.

Mainly the biceps. Stick with it, most girls favor boys with biceps.

Actually, the main thing is to exercise the arms, if you have a lot of arm strength, the others will be extended.

You can exercise thin arms, slim calves, and thin abdomen and waist.

The muscles in my arms, I have in my dormitory, and if you are not bodybuilder, you can achieve good results by simply doing push-ups, sit-ups, squatting, and adjusting the intensity.

Training methods. Monday: Chest 3-head --- plank bench press, Flying Bird (chest training), back of the neck and arm flexion and extension, narrow grip push-up (with 3 heads) sail fight.

Tuesday: Dumbbell press --- shoulder, dumbbell bird finger sedan debate, leaning over and side raise, standing upright and front.

Wednesday: Back B2: Dumbbell Deadlift, One-Arm Row (Back), Dumbbell Curl, Hammer Curl (Bice).

Thursday: Legs: Dumbbell weighted squats and brisk walking.

Abs are practiced at the end of each absence--- sit-ups (front up, back up, both ends) crunches.

The training program is a 4-day cycle, and a few days of rest after a cycle depends on your ability.

5 kilometers in the morning and evening every day, squatting, push-ups 100 times each, jumping 200 meters, duck steps 500 meters, dumbbells can practice the upper limbs, persistence.

In the second and third months, the fat will become a muscle. In the future, you can reduce the amount by a little bit and insist on exercising, and you can maintain the emptiness of the year.

Pure weight should rest for no more than 1 minute per set and do 8 to 10 exhaustion weights, while 8 to 12 are heavier in this zone.

I used to practice in my dorm room as well. Write you a plan.

It is a workout with only one pair of dumbbells, each set of the number of chests done on the first day of exhaustion around 8 to 12: 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.

Dumbbell rowing 4 sets.

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 from both ends.

Supine leg press 4 sets.

4 sets of sit-ups.

The rest time of each group of abdominal muscles is 20 seconds to 30 seconds, try to do it as soon as you recover, and the number of each group is appropriate to do tired.

There are some people who have very thick muscles but little strength. There are some people who don't have much muscle, but they have a lot of strength. Warm up in the morning and do it in 6 groups, each group of 30, 1 hour or 2 hours in a group.

If you want to do sit-ups, I'll teach you.

You don't have to do traditional sit-ups, there are the kind of push-ups that work specifically for the abs. The steps are as follows: Lie flat, put your legs high, and do push-ups.

Just lift your body at about 30 degrees to the ground each time, and then lie down. Just do this in groups of 30. Take a break in between.

Do the second set, and so on, just do 3 sets. Do it 2 times a day.

This principle is that sit-ups and lifting 30 degrees is the best posture to build the abdomen, and if you lift it again, it is not the abdomen that is straining, so more than 30 degrees is redundant.

You can't grow muscles by just exercising. Eat more and sleep more. It has been said that muscles grow while sleeping. Eat more protein-rich things, such as tofu, soybeans, etc.

Don't you have dumbbells? This can also be used, but it is a bit troublesome, which is to put the dumbbell in the position of the neck, fix it with both hands, and then do sit-ups. This one won't be very easy to do, but it works.

I'm also hand-beaten.

If you want to do sit-ups, I'll teach you.

You don't have to do traditional sit-ups, there are the kind of push-ups that work specifically for the abs. The steps are as follows: Lie flat, put your legs high, and do push-ups.

Every time you lift your body to about 30 degrees to the ground, you can be a friend, and then lie down. Just do this in groups of 30. Take a break in between.

Do the second set, and so on, 3

Group is fine. Do it 2 times a day.

This principle is that sit-ups and lifting 30 degrees is the best posture to build an abdomen, and if you lift it again, it is not the abdomen that is exerting, so it is redundant to move 30 degrees to Huai.

You can't grow muscles by just exercising. Eat more and sleep more. It has been said that muscles grow while sleeping. Eat more protein-rich things, such as tofu, soybeans, etc.

Don't you have dumbbells? This can also be used, but it is a bit troublesome, and to check the lead is to put the dumbbell on the neck, fix it with both hands, and then do sit-ups. This one won't be very easy to do, but it works.

I'm also hand-beaten.