I am 96 years old, about 172 175, 130 pounds, and ask for a set of fitness equipment 10 pounds of du

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) 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) 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)Dumbbell Front Press 10-12RM (times) x3 I wish you a speedy success.

10 pounds is a bit too light, if you insist on exercising, you will have to change dumbbells in 3 months, 1: chest (first train the big muscles) and then three heads (because the three heads of the colleague who pushed the chest have also been exercised) deltoid muscles (anterior: front flat lift, middle side:

Side raise) 2: Back (you need to find a horizontal bar to do pull-ups, at the beginning of the regular you can't do a good estimate to see how to do it, you need a partner to help you lift your legs so that you will lose weight or find something to pad your feet) biceps (pull the back at the same time the biceps get exercise, so after practicing the back, you can exercise the biceps) deltoid: back (this is more difficult to tell, you look at **, because you only have dumbbells.)

3: Leg training (squats and other equipment are required, you can do squats with dumbbells) This is my exercise plan, by the way, abdominal muscles need to be practiced every day Don't be afraid of hard work, your current height and weight are just right Don't be fat, don't be skinny! If you have any questions, you can follow up.

I'm a fitness trainer, dumbbell training program.

Start with 10-15 minutes of aerobic warm-up exercises, such as jogging, to warm up your body.

Day 1 Chest Training.

Dumbbell chest press 10-12 x4 set.

Dumbbell Flying Bird 10-12 x4 set.

Push-ups 20-30 x4 set.

Back training on day 3.

Dumbbell one-arm row: 10-12 x4 sets.

Dumbbell leg curl deadlift: 10-12 x4

Pull-up wide grip: 10-12x4

Pull-up narrow grip: 10-12 x4

Day 5 Shoulder. Training day.

Standing dumbbell press 10-12 x4

Standing dumbbell side raise: 10-12 x4

Dumbbell front flat lift 10-12 x4

Dumbbell rear flying bird 8-12x4

Day 7 Leg Training Day.

Dumbbell squat (holding dumbbells at your sides) 10-12rmx4 sets dumbbell scissor squats 10-12x4 sets.

Dumbbell straight leg deadlift 10-12x4

Day 9: Two or three training days.

Seated single arm neck and back arm flexion and extension: 10-12x4 sets.

Pitch arm flexion and extension: 10-12x4 groups.

Prone curl: 10-12x4 set.

Standing dumbbell hammer curl set of 10-12x4.

Seated dumbbell alternate curls: 10-12 x4 sets.

Note that the above action groups have a 60-90 second rest between groups, and a 90-120 second rest between movements.

Personally, I recommend jogging and sit-ups first, and then reducing the belly and then saying that dumbbells are not the main ......

It's okay if you want to practice together, but be careful not to get too tired.

Personal opinion, dumbbells with push-ups and sit-ups.

Abs Sit-ups.

Brachial bis brachial triple, dumbbells, push-ups.

Pectoral muscles Push-ups, if possible, the bench press effect is better, just exercise plus jogging.

Keep jogging The lines of the whole body will be more harmonious.

Eat more first, replenish protein and fat, and when you reach about 65, then do muscle building training. Thank you!

I suggest you go to my QQ space to read a log about dumbbell training Q:307884304

In terms of weight, you generally choose 60% of the maximum weight you can lift at one time as the training weight. For example, if you have a dumbbell flexion and extension in one arm, and you can lift a maximum of 20kg at a time, then your Jasper training weight should be 12kg. The requirement is that when you finish 8 or 12 in a group, you should feel muscle fatigue rather than exhaustion, and when your muscle strength grows, you can easily complete 12, then you need to increase the weight and make the muscles feel tired when you finish it.

It may be practiced like this: 1. Chest muscles: dumbbell lying press and chest expansion; Push-up.

2. Upper limb exercises: dumbbell curls, oblique dumbbell curls, pitched dumbbell curls, seated single-arm dumbbell flexion and extension, sitting double-handed bell posterior flexion and extension. 3. Deltoid muscles:

Dumbbell press and side raise, bent bird and upright row. 4. Exercise the latissimus dorsi: dumbbell rowing, dumbbell diagonal pull, dumbbell chest pulldown.

5. Thighs: dumbbell squat behind the neck, squat before the dumbbell barbell, leg flexion and extension. 6. Exercise of calf muscles:

Upright and seated calf raises.

Practice pull-ups and prone extensions first, and then start to practice dumbbells, don't practice dumbbells at the beginning, otherwise it is easy to get tired and hurt the body, and the effect is not good, step by step.

Bench press, narrow moment increases the thickness of pectoral muscle fibers, wide moment increases the length of pectoral muscle fibers, will make your shoulders and chests thicker and wider, and at the same time arm strength and abdominal exercises (develop biceps and triceps, as well as do sit-ups and two-headed ups), perseverance will have a perfect body with an inverted triangle; The strength of the lower limbs should be weight-bearing half squat or full squat exercises, pay attention to slow down and get up quickly, do not squat to death, and protect your knee ligaments. You can supplement protein while practicing, (boiled egg whites will do). The intensity of the exercise is small to large, so that the muscles are sore, and the preparation activities before the exercise should be prepared.

Narrow shoulders can do press and repercussions flying birds.。 Broaden your shoulders and flex your elbows. Can be thickened.

Go to practice yoga, go to Ying Paisi to keep fit.