How should I lift dumbbells now?

Your little body can't be ** anymore. Here's a little advice for you:

1. Do a run of about 20 minutes in the morning or evening, gradually increase to 30 minutes, and don't do more. In this way, it can strengthen your physique and improve your physical strength, and change your weak body.

2. Add some push-ups, 3 groups, how many you can do in each group count a few, there is no fixed number; It can enhance the thickness of your upper limb body, and gradually appear pectoralis major, deltoid, biceps, latissimus dorsi, etc.; It would be best if you could do pull-ups;

3. Dumbbell bench press and squat. These are to increase the thickness of your muscles, and then slowly increase them after you can persist for 1 month, take your time, and you can master the specific number of movements by yourself, and change them every day. Eat some after your workout in the evening and rest early.

Let's go to the gym, take a look in the boutique area, there are various plans in it, all experienced people have tried it, or you can ask questions directly.

Exercise dumbbells should pay attention to both hands at the same time, otherwise the bones will be injured and deformed, in fact, how many are not necessarily, according to your current strength to determine the number, not more at a time, up to 12, and then do a few more groups, how many groups also have to be determined according to your exercise situation. Strength body exercises are not the pursuit of quantity, once the number of groups is determined, you have to stick to it every day, so that the block shape is also beautiful, and it will not be deformed because of the wrong exercise method. At the same time, pay attention to the exercise of the lower limbs, otherwise the effect will not be too good, and it is not conducive to physical growth.

Choosing a lighter weight to practice when lifting dumbbells has several benefits:

Help practitioners master the correct movement techniques. Choosing lighter dumbbells for practice can make the practitioner more focused, master the correct posture and movement techniques, and thus reduce the risk of injury.

Suitable for beginners to exercise. For beginners who have not done dumbbell training before, choosing lighter dumbbells for practice can gradually adapt to and strengthen muscle hail, avoiding muscle fatigue and injury caused by overtraining.

Improves muscular endurance and metabolic capacity. Long-term and consistent practice with lighter dumbbells can improve the endurance and metabolic capacity of the muscles, which can help the practitioner better complete high-intensity training.

Helps burn fat and get in shape. Choosing lighter dumbbells for high repetitions can promote fat burning and shape the body, so as to achieve the purpose of fitness and fat loss.

It should be noted that the choice of dumbbells should be reasonably matched and adjusted according to your physical condition and fitness purpose to maximize the effect of the exercise. At the same time, in order to avoid injury to the manuscript and to effectively exercise the muscles, attention should be paid to correct posture and movement techniques, and gradually increase the weight and intensity.

It is useful in endurance training, metabolic stress assisted training in bodybuilding tracks, exercise of specific muscle groups**, increasing the load of physical training, and maintaining training levels during load shedding.

1. Choose the right weight before practicing dumbbells.

2. The purpose of the exercise is to increase muscle, and it is best to choose dumbbells with 65%-85% load. For example, if the load that can be lifted at a time is 10 kg, you should choose dumbbells weighing 6 5 kg - 8 5 kg for exercise. When practicing, 5-8 groups a day, 6-12 times per group, the speed of the action should not be too fast, and the interval between each group is 2-3 minutes.

If the load is too large or too small, the interval time is too long or too short, and the effect will not be good.

3. The purpose of the exercise is to lose fat, it is recommended that the exercise should be done 15 25 times or even more per group, and the interval between each group should be controlled at 1 2 minutes. If you find this kind of exercise boring, you can combine it with your favorite exercises, or follow along** to do dumbbell aerobics.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can adjust the weight of dumbbells to 8 to 12 RM, and do about 8 to 12 in each set.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

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.

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.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10) 4 sets of dumbbell rows.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

One day to work on the pectoral muscles and biceps, the second day to work on the legs and triceps, the third day to work on the back and shoulders, and the fourth day to rest. Practice for four days in a cycle.

The muscles that need to be used to push up are the lateral pectoral muscles, the anterior deltoid muscles, and the triceps. It is the most basic compound movement, but the muscle groups exercised are not comprehensive.

After you do pectoral muscle tenderness, it means that the pectoral muscles are not strong enough, and the muscles have a chemical reaction. You won't feel it when you exercise regularly. Adjust your breathing when you're out of breath, don't just focus on the number.

Lift it once in one breath. When you run out of air, you can first bring the dumbbell to your shoulder, take a few breaths before lifting.

As for lifting dumbbells, you can do a one-arm jerk or a two-arm jerk. Lifting too much has little effect, so choose a dumbbell that you can only lift 12 to 20 times, and the effect is better to build muscle. A few exercises are recommended to strengthen your shoulders.

Two-arm jerk: Bring the dumbbells to your shoulders with your palms facing each other, quickly lift the dumbbells over your head, and then slowly drop them. Do not straighten the elbow joint during the jerk (this is just a waste of physical strength, has little effect on muscle gain, and is easy to hurt the joint) can also be single-armed.

Rotational jerk: The movements are the same as above, but the wrist is rotated inward during the lift, which is more conducive to strengthening the middle deltoid tract.

Lateral raise: Hold the dumbbells on your thighs and lift the dumbbells from both sides at the same time until they are shoulder parallel to each other, then slowly fall.

Front raise: Hold the dumbbell in front of your thighs with both hands, alternately raise the dumbbell until your arms are parallel to your shoulders, and then slowly fall.

It is also possible to raise the dumbbells above your head.

These movements are all about working the shoulder muscles, you can try it and find the feeling slowly.

Dumbbells are simple? What should novices pay attention to when lifting dumbbells, do you really know this knowledge?

These are all normal, nothing, when doing push-ups, I feel very painful in my chest, because push-ups are not only arm strength, but also driving chest muscles, and dumbbell lifting method: two arms and elbows are close to the two ribs to do forearm flexion and extension exercises.

If you can lift 50 times at a time, it means that the dumbbells are light.

The weight of dumbbells selected during exercise is not simply measured by how many kilograms, but the weight that cannot be lifted after 15-20 lifts.

If the dumbbells are light, it is equivalent to doing aerobic exercise, which is to build endurance.

If you want to build the best muscles, you have to do anaerobic exercises.

The marathon belongs to aerobic, the 100 meters belong to anaerobic, which one do you want?

Anemia, eat more blood-replenishing Dongdongbei.

No.

1: Beginners, practice up to three sets of one movement, and it will be difficult to recover the next day, after all, the muscles are at rest. The so-called immobility means that each group must achieve the limit, not to practice to the limit every day.

2: To gain muscle, you need to do it in groups, and the rest time between groups is 1 minute, so that you can have a better exercise effect.

3: Do a set of lifts should not be lifted until fatigue, but when the congestion is better, you can rest for 1 minute before continuing.

4: You can mainly arrange several combination exercises, each group has a time regulation, not unlimited practice until you can't move. There is also the need to persist in order to see the effect.