How many times to practice a dumbbell set 20

How heavy are you? I'm 16 kg 1 time 150 anyway.

Let me tell you, first of all, I feel that it is not copying.

There are two kinds of muscle training, one is to pursue large muscles, and the other is to pursue the grace of the line, that is, the line of the muscle. If you go to the gym, you will find that some people are very big, but the muscle lines are not obvious, and some people, especially those who are on the thin side, are not big but the lines are obvious.

If you are pursuing large pieces, take 5 or 8 as a group, pursue high weight, and basically the last stroke has been exhausted, and it is better to take no less than 6 groups with a break of one minute in between.

If you require lines, take 25 as a group, not less than 8 groups, the weight is not too high, the quantity is not the quality, and the appropriate stretching should be done after the practice.

You can do it as many times at a time as you can with the maximum weight you can bear.

Just don't hurt your muscles.

The heavy group of 35 pieces varies from person to person.

Light set of 55 pcs.

To put it simply, if you want to increase your muscles, you need to have a large weight, less weight, 5 to 8 times per set, no less than five groups, pay attention to the last time in each group, and do it exhaustively, and lose fat is to reduce fat is to reduce weight and more times, about 20 times per group, no less than 8 groups.

A set of 8 to 12 reps as many sets as you like.

Dumbbell exercises are usually 3 times a week for beginners, 3-4 times a week for intermediate level practitioners, and every day or even 2 times a day for advanced athletes during the season. Experiments have shown that after a vigorous exercise session, the body function is at a declining level for 2-3 days, and it will return to the original level in 3-5 days, and it will take 5-8 days to produce excessive recovery! That's why many high-level elite athletes train routinely with each muscle group only once a week.

For the same part, there is no need to insist on daily dumbbell exercise, it is okay to focus on exercising about 2 parts every day, and the muscles also need to rest, take turns to exercise different parts every day, and it is best to rest for 24-72 hours after exercising the same part. An example of a reasonable dumbbell fitness program is as follows.

Extended Information: Benefits of Practicing Dumbbells:

1. Long-term insistence on practicing dumbbells can modify muscle lines and increase muscle endurance.

The flesh is firm, strengthens muscle fibers, and increases muscle strength.

2. It can exercise the muscles of the upper limbs and the muscles of the waist and abdomen. For example, holding dumbbells with both hands at the back of the neck when doing sit-ups can increase the load on the abdominal muscles. Holding dumbbells to do lateral flexion or rotation exercises can exercise the internal and external oblique muscles; Straight arm raises, side raises, etc., with dumbbells in hand, can work the shoulder and chest muscles.

3. It can exercise the muscles of the lower limbs. Such as holding dumbbells to squat on one foot, squat and jump on both feet, etc.

Generally, once a day apart, there is no limit to the number of times, depending on the weight of your dumbbells, five or less mainly increase the size of the muscles, but endurance is not much exercise, the 10-rep group is mainly to exercise the muscles and endurance and muscle size to maintain, the 15-rep group is basically only endurance. The number of sets depends on endurance, muscles have to increase in constant damage, you exercise to your limit every time, replenish protein, get enough sleep, and work out different parts the next day. Don't exercise the same area every day.

It stiffens the muscles. And it hurts the body.

Summary. In general, 4 sets of movements are recommended at the beginning stage, each set of movements is about 8 to 12 reps in each part of the upper body, and about 12 to 15 reps in each part of the lower body.

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Beginner exercisers: (appropriate weight) 2-3 sets, 5-8 reps. Mid-term exercisers:

80% weight of all strength) 3-5 sets, 8-12 reps sets. Late holder: (60% weight of total strength) 5-8 sets, 15-20 reps set.

In general, 4 sets of movements are recommended at the beginning stage, each set of movements is about 8 to 12 reps in each part of the upper body, and about 12 to 15 reps in each part of the lower body.

Biceps: dumbbell single-arm curl, curl (6 sets each); Legs: squat, lunge, calf raises (6 groups each); Triceps:

Dumbbell bent arm flexion and extension, narrow pitch push-up, dumbbell neck and hindarm flexion and extension (4 groups each); Back: Pull-ups (try to do more than 10.)

Do you have any other questions? I can go on and answer for you

Summary. Anaerobic exercise refers to the exercise of human muscles in a state of anaerobic energy metabolism. 1. Anaerobic exercise as we understand it in our daily life refers to the rapid and intense movement of muscles when there is a "lack of oxygen".

Most anaerobic exercise is high-loaded, high-intensity, and transient, making it difficult to sustain and fatigue resolves more slowly. The most commonly used are sprinting, weightlifting, throwing, high jump, long jump, tug-of-war, push-ups, diving, strength training (long-term muscle contractions).

Do what you can.

Beginner's words.

Small weight. Half an hour a day.

Grouping. What exercise is suitable for the morning and exercise in the afternoon.

Do anaerobic in the morning.

Do aerobic in the afternoon.

What is anaerobic exercise? What is aerobic exercise? Explain.

Aerobic exercise is to make the oxygen sufficient muscles, through long-term exercise to achieve the best effect, anaerobic exercise refers to when people exercise vigorously, the oxygen has not had time to reach the muscle position of the exercise, the exercise has ended. Collapse.

Anaerobic exercise refers to the exercise performed by the human muscle wheel state in the state of anaerobic energy metabolism. 1. Anaerobic exercise as we understand it in our daily life refers to the rapid and intense movement of muscles when there is a "lack of oxygen". Most anaerobic exercise is high-loaded, high-intensity, and instantaneous, so it is difficult to sustain and fatigue resolves more slowly.

The most common slags are sprinting, weightlifting, throwing, high jump, long jump, tug-of-war, push-ups, diving, and strength training (long-term muscle contractions).

Is it okay to exercise for ten minutes and rest for five or six minutes?

OK. To relax the muscles.

Massage. Play with mobile phone head office, right? How many days a week to exercise?

It's best to do it every other day.

Give the muscles a buffer time.

How many times a day do you train your muscles?

Summary. Hello kiss, under normal circumstances, dumbbells can be practiced for about an hour a day. Lifting dumbbells usually works the muscles of the upper arms, and if there are fewer muscles in the upper arms and more subcutaneous fat, lifting dumbbells can effectively burn fat and then convert it into muscle by lifting dumbbells.

If you stick to it for three months in a row, you will see noticeable results. However, before exercising, you need to warm up to avoid physical injury. After the exercise, you also need to relax for 5 to 10 minutes.

If it's useful, please give a thumbs up! Here, I also wish you good health, all the best, and all your wishes come true! Pay attention to safety measures during the epidemic!

Momda

Hello dear, under normal circumstances, dumbbells can be practiced for about an hour a day. Lifting dumbbells usually works the muscles of the upper arms, and if there are fewer muscles in the upper arms and more subcutaneous fat, lifting dumbbells can effectively burn fat and then convert it into muscle by lifting dumbbells. If you stick to it for three months in a row, you will see noticeable results.

However, before exercising, you need to warm up to avoid physical injury. After the exercise, you also need to relax for 5 to 10 minutes. If it's useful, please give a thumbs up!

Here, I also wish you good health, all the best, and all your wishes come true! Pay attention to safety measures during the epidemic! What a luck

If you have thick thighs, is it appropriate in the morning or in the afternoon?

It's okay to kiss in the morning and afternoon, but I would like to remind you not to start training immediately after eating, but to start training after resting.

It is available in keep! Ab training, morning and afternoon, right?

You can kiss on keep, morning and afternoon.

Can abdominal muscles be built without protein supplementation?

If there is a severe protein deficiency, the function of the muscles will also be affected, and muscle atrophy and muscle weakness may occur.

The only thing I have is protein powder, food and stuff like that, no.

Protein powder can be kissed.

Is a scoop of protein powder half a scoop or a day morning and evening?

Hello dear, protein powder is best applied in the morning, because after a night's rest, the body's consumption during the day has recovered, and the body's function is relatively vigorous. In this case, there has been no food for a long time and you need to replenish energy, at this time, the digestive ability of the gastrointestinal digestive system is also relatively strong, and the application of some protein powder is conducive to the absorption of the consumption and rent. Try not to apply at noon and at night.

Because lunch is relatively hearty, it is more superfluous to supplement protein-type masks.

Is it a meal in the morning, a cup after the meal, or a cup before a meal? Can I only drink one glass every morning, do I need to drink protein powder every other day?

If you can't drink protein powder on an empty stomach, you can drink it half an hour after a meal or after exercising in the morning, and it is best to drink a cup every day.