How to practice dumbbells, how to use dumbbells specifically.

The best time to exercise is in the morning and evening, with a morning exercise and a workout before dinner. The amount should not be too large, according to your weight should be exercised until your arms start to sore, do a little less, do more times, 20kg Meige arm do 10 times, it's fine. Remember to be slow, don't use too much force, hurt the muscles and cause muscle strain, it can take ten and a half days to recover and it is easy**.

In fact, the exercise is not based on how heavy the dumbbells you practice, but on how long you can last. This workout only started to have effects after a month, I once insisted on it for half a year, and the effect was very good, the muscles were obvious, and I was full of energy for everything. When it comes to eating, I'm going to say that eggs are better, and those protein powders have a lot of food additives, you know, it's not as good as nature.

It seems that your knowledge of dumbbell fitness is almost zero. Before exercising, you must first understand some dumbbell fitness knowledge and methods, so that fitness can get twice the result with half the effort. You go to "Fitness Bar", which is a dumbbell fitness area.

Here, I write a framework for your reference, I hope it will help you.

If you want to gain muscle and weight, do 8-12 exhausting exercises per set.

In the early stage of fitness, compound training movements are mainly used to participate in compound training movements, which mainly include dumbbell bench press, dumbbell squat, deadlift, dumbbell rowing, etc. Exercise intensity, do 8-12 reps of exhaustion exercises per set. Workout 3 times a week, every other day, 3 movements each time, 3-4 sets of each movement.

Pay attention to rest and nutrition after the workout. Dumbbell fitness knowledge needs to be explored in continuous learning and practice, and the most important thing in fitness is persistence. The initial focus is on getting familiar with the correct dumbbell movements and transitioning the body to a state of fitness.

In the medium term, exercise one area a day, 5 days a week. Legs - chest - back - shoulders - arms and aerobics. 3-4 movements for each part, 8-12rm intensity for each movement 4 sets.

In the later stage, you can do some isolated exercises to strengthen the weak parts.

You search for dumbbells on Youku.com, there are a lot of movements on it, generally 8-12 times, do 3-4 sets, and start practicing bars with weight. As for what to eat, I still eat eggs affordably, I am more resistant to Amway, it is not worth the money.

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

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

3 sets per round, 8-15 per set, 45 seconds for each set, 1 and a half minutes for each round, and after each set is done, the muscles are tense for 5 seconds and then relaxed, then tense and then relax again.

Start with a simple curl, which is standing, with your feet and arms, and contract your abdomen as you hold a medium-weight dumbbell and place it in front of your thighs. Squeeze your biceps and flex your arms to lift weights toward your shoulders. Keep your elbows fixed and try to raise the dumbbells as high as possible without moving your elbows.

Slowly lower the dumbbells, making sure your elbows are slightly bent when in the low position.

When hammering again, the curl means holding the dumbbells in each hand, with the palms and weights facing outward. Your arms should be 90 degrees to the city. Keeping your elbows close to your body and in a fixed position, curl the dumbbells towards your shoulders. Slowly lower the dumbbells and return to the initial position.

Then do the focused curl, which begins with sitting on the edge of the chair with the dumbbell in your right hand. The right arm hangs down with its right side pressed against the inside of the knee. Lean forward so that your torso is above your feet and place your left hand on your left knee.

Bend your elbows, curl the dumbbells to shoulder level, hold for a moment, and then slowly lower the dumbbells to their initial state. Repeat until you complete one set of exercises, then switch to the other side, which is done with your left arm.

You can also do a dumbbell bench press, which is the initial position of sitting in a training chair with the dumbbell pressed against my thigh. Bend your torso back, know to lie on your back on the training chair, and use your thighs to assist you in lifting the dumbbells to your chest. Then, extend your arms straight (keeping your elbows slightly flexed) above your chest and palms forward.

Keep your legs flat on the floor with your back in a neutral position (at most slightly arched back). Bend your elbows to the sides to lower the dumbbells. Keep moving until your elbows are slightly below your shoulders.

Then, push the dumbbell up again, slightly inward. Keep your elbows slightly flexed instead of locking the elbow joint. Repeat until you complete a set of short faces.

Above you can exercise to the arms, chest. If necessary, you can continue to ask.

If you want to train your muscles, use dumbbells.

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

Here's a ** for you.

There are training methods for dumbbells, barbells, and fitness theories.