Is there a master? Ask how to exercise barbells and dumbbells scientifically, thank you!

First of all, there is a pair of dumbbells with adjustable weights, different weights for different movements, and the number of each set is 8 to 12 exhausted, which is most suitable for beginners to build muscle.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes.

Day 1. Chest: 4 sets of dumbbell bench presses.

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.

Abdominal muscle. 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.

Abdominal muscle. Day 3.

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.

Abdominal muscle. 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.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and the most important thing to gain muscle is protein; Also eat more fruits and vegetables, eat small meals often. If the diet is not convenient, you can just finish the workout and a cup of protein powder.

Bench press barbells can work the pectoralis major muscles, and dumbbells can work arm strength.

You have too many questions like this, and they are detailed every time, but no one ever gives a score. I'm so tired, you go to the next P90X.

There are many uses of dumbbells, straight raises, curls, cross raises, cross curls, and many more.

1. Hold the dumbbells with one hand (tighter), sit, bend over, and stick the arm holding the dumbbells to the inner thigh to do arm bending, repeatedly, you can effectively train the forearm muscles.

2. The main pull of the biceps, you can use the big arm to perform dumbbell flexion and extension, do not put it to the bottom when stretching, so that the biceps are always stressed, and you can use Schwarzenegger's method, there is a nice name called 21 salutes, that is, when you are doing dumbbell arm flexion and extension, because it is a total of 180 degrees from stretching to bending, you can do it in three steps, the first step is 90 degrees below 7 times, the second step is 90 degrees above the 90 degrees to do 7 times, the third step, 180 degrees to do 7 times, The number can be decided based on the weight of your dumbbells.

3. The triceps brachii is the main push: (1) dumbbell bench press; (2) Single-arm dumbbell arm flexion and extension of the back of the neck.

4. The deltoid muscle is divided into three bundles: anterior, middle and posterior. You can do bench press at the front toe; In the middle bundle, grasp the dumbbells with both hands, hang them on both sides, and then do a 90-degree flat lift, repeating; Toe, grasp the dumbbell with one hand, bend your body forward 90 degrees, and raise your arms back and up, repeatedly.

5. Hold dumbbells with both hands and hang down on both sides of your legs, shrug your shoulders, repeat, and you can train trapezius muscles.

6. Holding dumbbells with both hands hanging down on both sides of the legs to do calf raises can effectively train calf muscles.

7. Holding dumbbells with both hands and doing squats can effectively train the thigh muscles.

8. Bench press with dumbbells can effectively train the pectoralis major muscles.

9. Holding dumbbells with both hands hanging down on both sides of the legs, bending over and standing upright, can effectively train the psoas muscles.

10. Holding dumbbells in both hands and placing them on the chest to do sit-ups can train abdominal muscles.

Each group is done to the limit. Remember not to do it every day, but do it every other day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow.

Scientific fitness will have perfect muscles. (Changyang Xiaohuazi original, do not copy, never anonymous, despise plagiarism!) ）

Dumbbell bench press aFocus on the pectoralis major, deltoid and triceps.

b.Starting position: Lie on your back on a flat bench with your feet flat on the floor. Hold the dumbbells with your palms straight up.

c.Action process: make the two straight arms open to both sides, slowly bend the arms, the dumbbell falls vertically, and when it falls to the lowest place, it is pushed up.

Movement, exhale as you push up. Then push up to the open position and repeat.

d.Training points: Don't arch your back and hips or hold your breath, as this can cause your muscles to lose control and be dangerous.

Lying flat dumbbell flying birds.

a.Focus on the pectoralis major and deltoid muscles.

b.Starting position: Lie on your back on a flat bench with dumbbells in each hand facing each palm and push up until your arms are straight and supported above your chest.

c.Movement process: Drop the dumbbells parallel to the sides with both hands, bend the elbows slightly, and drop the dumbbells until you feel the muscles on both sides of the chest are sufficient.

and make the upper arm fall below the shoulder level. When the dumbbells fall, inhale deeply. Hold the bell and lift it back to its original position.

exhale. d.Training points: If the dumbbells fall to the sides and the arms are straightened, it will be difficult for the chest muscles to be stretched and contracted.

Dumbbell press AFocus on the parts to be exercised: This movement works the large muscle groups in the upper part of the torso. For example: deltoid, trapezius, upper pectoral muscle,

triceps, and upper back muscles. b.Start position: Hold the bell in both hands on either side of the headMovement process: both hands are vertical.

Push the dumbbells up until your arms are straight. Then slowly lower it to the starting position. d.Training points: Dumbbells have a bigger grip than barbells.

degrees of freedom. Lateral Raise A Focus on the area to be exercised: lateral deltoid mid-bundle area. b Start position: Stand naturally with dumbbells in each hand in front of the pituitary body.

Bend your elbows slightly and your fists forward. c Movement process: Hold the bell to both sides at the same time until it is raised to the level of the head.

High position. Then, slowly follow the same path back to the original position and repeat. d Training points: during the lifting and lowering process of holding the bell.

, making the elbow early and the wrist always slightly flexed, is more effective for deltoid contraction. When the dumbbells are lifted to the sides, make the hand at the same time.

Turn your wrist up to a little higher than your finger until it reaches its highest position. When the dumbbell falls, turn the wrist back again.

Front flat lift "with dumbbells or barbells."

A Focus on the areas to be exercised: upper chest and anterior deltoid muscles. b Start position, stand naturally, hold the subbell or barbell in each hand.

The lower slash belt hangs down on the anterior branch of the leg. c Procedure: Lift the dumbbell or barbell forward and upward (elbow slightly bent) until it is parallel to the eye level.

Then, slowly put down the restore and repeat. D Training points: If you use dumbbells, hold the bell in front of your body with your fist forward.

Lift. This method is to concentrate on the anterior deltoid muscle tract alone.

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.