Body type workouts, students, only dumbbells

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.

First of all, junior high school students should not exercise their muscles too much, especially weight-bearing exercises such as dumbbells. Even if it is necessary to practice for physical education exams, it should be push-ups and pull-ups that do not affect or promote growth. Push-ups can be exercised on the chest, arm triceps, and biceps, and exercising with your own body weight is always the best way to exercise, because the effect is the most obvious, and it can be used to lay the foundation, and the dumbbell has a good shaping effect in the later stage.

The only disadvantage of push-ups is that the starting point is high, and the weight of the arms in the regular movement is half the weight of your body weight, and you are not heavy, so it should be easy to start.

You can practice push-ups like this, start with the standard posture and do as much as you can, if you do 7 can't do it, get up on the knees or hold it up, and then return to the standard position to do the downward movement, the lower speed is 6 to 8 seconds, because the downward pressure is less than the support up, so when you can't hold up, you can actually still do the downward movement, this is called retreat training, repeat the downward movement until exhausted, do 2 to 4 sets, you have to understand that exhaustion is the longest strength, and retreat training is also the trick of long strength. Do it twice a week, 2 days apart, this is to give the muscles time to recover and increase, the strength growth is not just by exercise, exercise just gives a signal, the body through sleep and a certain amount of time to complete the process.

Start with 5kg of dumbbells and slowly add them.

Monday chest exercises, flat dumbbell press, flat dumbbell flying birds each four groups. Try to do 8 to 12 per group (self-adjusting the portions), and finally you can do high push-ups (i.e., hands on dumbbells), three sets, and each group is exhausted.

Tuesday brachial triple. Backhand push-ups (i.e., body in the air, hands and feet at the same height, do a push-up) four sets of eight.

Wednesday back. Lean over dumbbell rowing. Alternating single and double arms, three groups of eight to twelve each.

Thursday biceps, inclined dumbbell curls, four sets of eight to twelve each. Upright dumbbell curls with alternating arms. The number is the same as above.

Friday shoulder. Seated dumbbell neck press, front flat lift, side flat lift, bend over birds, all four groups, in addition to bent birds, all eight to twelve. Leaning over the bird to use the super set. That is, the weight can be large and small, until empty-handed.

Saturday legs. Weighted squats. Scissor squats. Four groups of ten each.

Strength training is limited to one hour a day. There is a one-and-a-half-minute break between sets.

Hope you can persevere.

I'm 36 years old, 160 pounds, with 6 kg each, I feel a little light, but I feel really good because I don't think much about muscle training, I mainly want to stay in shape. If you are a more standard size, there is a recommendation of six kilograms, too easy to strain muscles and joints. For Jan to lie on the chest for exercise, put his elbows on the table to exercise the biceps, standing next to him to be able to lift the triceps.

role at this point.

With a set of dumbbells, you can also effectively carry out the whole body fitness. Here's how to do it.

The key is to work on the thickness of the pectoralis major muscle and the chest groove. Action: Hold the dumbbells in both hands on the bench, place the dumbbells on the shoulders, palms facing up, pull the dumbbells up until the arms are straight, stop for a while, and then slowly restore.

The key exercises are the anterior, middle and posterior deltoid muscles. Action: Sitting, holding dumbbells in the physical fitness test with both hands, abducting the elbows, palms facing forward, pushing the dumbbells to the highest point with a diagonal line, stopping for a while, and slowly manipulating the dumbbells to restore according to the original line (oblique).

The key is latissimus dorsi. Movement: Bend your knees slightly on your back, hold dumbbells in each hand, hang down in front of your body, and use the contraction force of the latissimus dorsi muscle to lift and tighten the dumbbell to the elbow and shoulder height or slightly higher than the shoulder, stop for a while, and then manipulate the dumbbell with the tension distance of the latissimus dorsi muscle to slowly restore.

Note: When rowing, the main thing is the contraction and flexion of the latissimus dorsi, and the upper body is not suitable for lifting to prevent taking advantage of the momentum.

The key is to train the biceps brachii and isolate the biceps. Movement: Sit (or stand up), hold dumbbells in both hands and hang down in the body cavity can be tested, palms are relatable, and elbows are on both sides of the body.

With the elbow as the support point, raise the dumbbell upward, and at the same time rotate the palm of the upper arm externally upward, lift to the highest point to tighten the biceps, pause for a while, and then manipulate and restore. Do it alternately.

The key is to train the triceps. Movement: Sit (or stand up), hold one end of the dumbbell in both hands on the back of the neck, palm facing forward, arm fixed, elbow as the support point to bend the arm and extend. Reminder: You can do it with both arms or in turns.

The key is to work the muscles at the base of the thighs and the quadratus lumbos. Movement: Hold dumbbells in each hand for the physical fitness test, or place the dumbbell hunger shirt slightly higher than the shoulder, maneuver steadily, of course, the feet are about shoulder width, the feet are slightly figure-eight, the head is raised and the chest is raised, and the waist is tightened.

Squat down with bent knees, then tighten the base of your thighs and raise your legs to restore.

Stand up and raise your calf: The key is calf muscles. Action:

Hold the dumbbell in one hand, hold the tractor holder in the other, stand on the pedal with one foot in front of you, lower your heel to the lowest possible value, and bend the knee of the other leg to the calf. The calf muscles contract vigorously to reach the heel to the highest point, and then slowly recover.

At this time, you can exercise the muscles of the arm to destroy the ulnar meat, and then you can improve the arm strength of the arm, and you can also make the muscles become tighter, you can exercise the triceps, abdominal muscles, and you must have a plan.

You can train the arm muscles, or train the abdominal strength, you can also train the strength, and you can also train the vest line, which can have a bodybuilding effect.

1. You can do Linghui squat and lift the rubber vertical buttocks to rotate, keep the waist tight, and tighten the center of gravity of the ruler, 2. Dumbbell training in a standing state, rotate the shoulders, return to the original position, and improve the shoulder muscles

You can exercise the muscles of the arms, you can make the arms tighter, you can exercise the biceps, you can exercise the triceps, you can warm up.

You're standard, I'm only 11* at 177, but I'm in the intermediate stage of dumbbell workouts now, and as for the enthusiasts, the plan is still in progress, because in the weight gain program, hehe

Start with dumbbells and choose 40% to 60% of your maximum load as the right weight, 8 pounds is really light, and 5 to 9 pounds is for warm-up.

The exercise time should be concentrated, 2 to 4 times a week, 1 to 2 hours each time, 5 to 7 movements, 10 to 15 reps per movement (about 30 to 50 reps for large muscles), I said roughly, the specific arrangement has relevant resources on the Internet, I just bought a book to read.

Here is an introduction to the main human muscles I know, bodybuilding muscles o( o haha one, back muscles. 2. Latissimus dorsi 3, levator scapulae 4, rhomboids 5, clamp 6, erector spinae.

2. Neck muscles. 2. Stuncleidomastoid muscle.

3. Pectoral muscles. 1. Pectoralis major 3. Serratus anterior.

5. Abdominal muscles. 1. External external oblique muscle 3, rectus abdominis muscle 4 quadratus lumbar muscle and psoas major muscle.

Six. Upper limb muscles.

1. Deltoid muscle.

2. Upper and lower spinatus muscles 5, teres minor and teres muscles 6, subscapularis muscles.

Seven. Muscles of the lower limbs.

The effect of using dumbbells is not obvious, and some movements need to be ,...... auxiliary equipmentI used to worry about whether it would affect my growing height, but no

A pair of dumbbells exercises the whole body --- exercises the arms, shoulders and chest. This can be done by raising your arms and elbows to change the standing and lying positions, lifting dumbbells to your chest for sit-ups, and lifting them for squats and squats. If you want to build muscle (bodybuilding), then you should combine it with a diet mainly protein, which is the main component of muscle building and muscle repair.

It's a long story, but if it's a simple workout, any field equipment can actually help with a workout.