Which dumbbell movements are suitable for fat loss and muscle gain?

You can do dumbbell birds, and doing dumbbell birds can improve the strength of the upper limbs, increase bone mass, and strengthen the body, so it is suitable to do dumbbell birds to lose fat and increase muscle.

If you want to use dumbbell movements to lose fat and gain muscle, you can try these efficient exercises: small dumbbell Russian rotation, small dumbbell compound press, leaning over small dumbbell reverse grip row, small dumbbell rocket press, small dumbbell side raise, small dumbbell Sicilian crunch, etc., these are all very efficient exercises to lose fat and gain muscle, and long-term persistence can maintain a perfect muscle body.

The goal of thin people fitness is generally to gain muscle and weight, how should thin people exercise to achieve this goal? In addition to the basic principles to be aware of, a proper workout regimen must also be essential. Next, I will bring you dumbbell muscle-building exercises, I hope it will help you.

If you don't have a gym around, it doesn't matter, a pair of dumbbells can achieve your goal of gaining muscle at home. The following dumbbell muscle-building exercise program is a basic exercise, and the focus should be on mastering the correct dumbbell movement technique when practicing, basically to ensure the following basic principles:

Six Basic Principles:

1. Practice and figure out the essentials of the movement, focusing on feeling the force of the muscles in the process of action.

2. Maintain a gradual principle to give the body a good adaptation process and prevent injuries at the same time.

3. Adopt the principle of 3 exercises in 1 week and training every other day to ensure good muscle recovery.

4. During the one-week training cycle, make sure that every part of the body is trained.

5. There is no muscle growth without recovery, and the 2 important factors of recovery are rest and nutrition.

6. No matter how good the method is, it is only equal to zero if it is not adhered to.

The specific plans are as follows:

Warm up for 5 minutes before the gym, stretch for 3 minutes, and warm up for another 5 minutes; Stretch for 5-8 minutes after the exercise.

For the concept of RM and the choice of dumbbells, please see:

Monday: Chest + triceps training

1) Dumbbell bench press, 10-12rm x3 set.

2) Dumbbell Flying Birds, 10-12rm x3 sets.

3) Push-ups, 15-20 (times) x4 sets.

4) Sitting, 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 rowing, 8-12rm (times) x 4 sets.

2) Pull-up wide grip, 8-12rm (times) x4 sets.

3) Pull-up narrow grip, 8-12rm (times) x4 sets.

4) Prone curls, 8-12rm (times) x 3 sets.

5) Standing dumbbell hammer curl, 8-12rm (times) x3 sets.

6) Seated dumbbell alternate curls, 8-12rm (times) x 3 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) x3 sets.

5) Dumbbell side raise, 10-12rm (times) x3 sets.

6) Dumbbell front raise, 10-12rm (times) x3 sets.

Saturday or Sunday:Arrange a 45-60 minute aerobic session such as running, skipping rope, cycling, etc.

The abdomen can be practiced every day

The training should be adjusted according to your own situation, and the effective time of each training session (excluding warm-up and stretching) should not exceed 1 hour. Rest for 60-90 seconds between sets and 90-120 seconds between movements. Replenish easily absorbed proteins (eggs, beef, or eggs) and carbohydrates (bread, milk, eggs, etc.) after each session.

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 (your dumbbells are too light).

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!) ）

If you want to be strong and gain strength, you need to lift a barbell with a larger weight. The greater the strength, the greater the muscle.

Gym equipment: The spring bar has wooden handles at both ends, and a spring with a large elasticity in the middle, which is used to train the muscles of the upper arms and torso.

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

You have a misconception ... No meat and no fat... How do you become a muscle?! Right... First of all, we need to increase nutrition. And then in the scientific exercise. The muscles in the body will gradually increase, and you must first let yourself have flesh

I don't know if it's fat or thin. If you want to be thin, focus on muscle exercises, don't practice too much, and do several sets of exercises one hour a day. If you're fat, you're running. Then there is the diet with eyebrow protein-based.

Gain muscle with dumbbells:

Chest muscle exercises:

1. Flat dumbbell chest push.

2. Up-sloped dumbbell flying birds.

3. Push-ups with bells.

4. Bench press with inclined dumbbells.

5. Down-incline dumbbell bench press.

Shoulder muscle exercises:

1. Seated dumbbell push shoulders.

2. Lean over the dumbbell bird.

3. Upright dumbbell side lift.

4. Pull up the chest with an upright dumbbell.

5. Stand upright dumbbell and shrug your shoulders.

Back Muscle Exercises:

1. Pull-ups.

2. Dumbbell deadlift.

3. Lean over with dumbbell rowing.

4. One-armed dumbbell rowing.

Arm Muscle Exercises:

1. Arm dumbbell curl.

2. Parallel bar arm flexion and extension.

3. Flexion and extension of the dumbbell arm.

4. Kneeling one-arm dumbbell arm flexion and extension.

5. Seated dumbbell curl.

Leg muscle exercises:

1. Prone weight-bearing leg curls.

2. Sitting weight-bearing leg flexion and extension.

3. Weight-bearing dumbbell lunge squat.

4. Weight-bearing dumbbell squats.

5. Weight-bearing dumbbell calf raises.

Abdominal muscle exercises:

1. Lateral flexion of the upright dumbbell body.

2. Fixed-leg sit-ups.

3. Lean supine leg press.

Thin people eat more high-protein and high-calorie foods and find ways to gain weight Aerobic exercise: running, swimming, jumping, playing ball, etc. Chest muscles: push-ups + dumbbell flying birds + dumbbell bench press.

Three-headed: dumbbell arm raises + side raises.

Biceps: dumbbell one-arm curls.

Abs: Sit-ups.

Scientific practice method (large weight, low reps, multiple sets), standardized movements, and nutrition to keep up (more high-protein foods).