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Anonymous users2024-02-15First of all, I recommend that you stick to push-ups every day, according to your ability to do how much you can do at a time, and then exercise at the maximum 80% of the amount of exercise, which will help you recover the next day.
As for dumbbells on the Internet, you can collect a set of fitness plans, remove the training of back muscles, glutes, and lower limb muscles, and the rest is the exercise of the upper limbs and arms.
Finally, you need to master some technical movements to facilitate practice, ensure the accuracy of technical movements, otherwise it will affect your muscles and bones, pay attention to the training group and frequency.
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Anonymous users2024-02-14It didn't work the next day.
Day 1 Leg Training Day (High Intensity Leg Training, Good for Hormone Secretion) Dumbbell Squat 10-15RM (times) x3 set.
Dumbbell straight leg deadlift 10-15rm
Dumbbell scissor squat 10-15rm
Chest training the next day.
Dumbbell chest press 10-12rm (times) x3
Dumbbell wide chest 10-12rm
Dumbbell Bird 10-12rm
Back training on the third day.
Dumbbell Single-Arm Row: 8-12rm (times) x3 Dumbbell Leg Curl Deadlift: 8-10rm
Dumbbell bent row: 8-12rm
Day 4 Shoulder training day.
Seated dumbbell press 10-12rm (times) x3 standing dumbbell side press 10-12rm
Standing dumbbell rowing 10-12rm
Day 5: 2 training days.
Seated dumbbell alternate curl 8-12rm (times) x3 dumbbell hammer curl 8-12rm
Externally rotated dumbbell curl 8-12rm
Day 6 3 training day.
Single Arm Dumbbell Neck Rear Arm Flexion and Extension 8-12rm (times) x3 Dumbbell Bent Arm Flexion and Extension 8-12RM
Narrow grip push-ups 10-15rm
Day 7 Abdominal Training Day.
Sit-ups 15-20RM (times) x3
Supine leg press 15-20rm
Twist sit-ups 12-15rm
12-15rm from both ends
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Anonymous users2024-02-13Friend: What kind of effect do you want to achieve How many lifts can you do at the beginning Do a simple test First of all, there are ways to increase strength, and the muscle groups that are exercised in different ways are different from person to person.
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Anonymous users2024-02-12There are many ways to exercise, and when exercising, you can do it according to your liking. If you want to have a healthy body, dumbbells are a good choice, and the following is my weekly plan for dumbbell workouts, welcome to read.
Monday ScheduleShoulder + tricepsShoulder. 1.Push: 8 12 reps 4 sets.
Shoulder. 2.Side raise: 8 reps in 3 sets.
Shoulder. 3.Leaning over and raising sideways: 10 reps in 3 sets.
Shoulder. 4.Shrug: 10 reps 4 sets.
Triceps. 1.Rear neck arm flexion and extension: 8 12 times 4 sets of limb height.
Triceps. 2.Bent over arm flexion and extension: 12 reps in 4 sets.
Closed on TuesdaysWednesday Schedule:Back + abdomenBack. 1.Bent over and with both arms: 8 12 reps 4 sets.
Back. 2.Lean over one-arm row: 10 reps in 4 sets.
Back. 3.Straight deadlift: 12 reps in 3 sets.
Abdomen. 1.Supine leg press: 15 reps in 3 sets.
Abdominal annihilation. 2.Sit-ups: 15 reps in 3 sets.
Thursday PlansChest + bicepsChest. 1.Incline press: 12 reps in 3 sets.
Chest. 2.Bench press: 10 reps in 4 sets.
Chest. 3.Lying Birds: 12 reps in 3 sets.
Biceps. 1.Alternating curls: 12 reps in 3 sets.
Biceps. 2.Hammer curl: 12 reps in 3 sets.
Biceps. 3.Concentrated curls: 12 reps in 3 sets.
Closed on FridaysSaturday ScheduleThighs + calves + abdomenThigh. 1.Squats: 8 12 reps 5
Thigh. 2.Lungal squat: 12 reps in 3 sets.
Thigh. 3.Prone leg curls: 12 reps in 3 sets.
Calf. 4.Standing calf raise: 15 reps for 5 sets.
Abdomen. 1.Supine leg press: 15 reps in 3 sets.
Abdomen. 1.Sit-ups: 15 reps in 3 sets.
Closed on Sundays
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Anonymous users2024-02-11At least 1 hour a day It should be gradual You can't ask for quick results But it will be effective in a month Pay attention to supplementing protein such as milk and the like Persistence is the key I wish you success Hehe.
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Anonymous users2024-02-10If you start exercising consistently, the effect will be more obvious.
A resistance training session generally lasts no more than 60 minutes.
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Anonymous users2024-02-09It takes a year to get results.
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Anonymous users2024-02-08Stick to the exercises, about 2 hours a day, and you will have muscle in two weeks, and if you pay attention to eating more nutrients, it will be faster.
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Anonymous users2024-02-07Buy a dumbbell and do it every day:
Put your hand on the slightly inclined stool and stare at the bar, then put the dumbbell in your hand, put it on the fingertips of your hand, keep your forearm still and then clench, lift the dumbbell to the wrist area, slide it down to the fingertips, and then hold it, and so on.
The following is a detailed answer to the specific parts:
1. Dumbbell curl to train biceps.
2. Dumbbell flexion and extension, training triceps.
3. Dumbbell forehand and backhand wrist flip to train forearm muscles.
4. Dumbbell lift + standing bird, and the training is to bridge the shoulder deltoid muscle.
Check out the specific actions**, there are a lot of them on the Internet. The text is not clear! Practice one part a day, at least 8 sets a day, 8-10 in each group until the strength is exhausted.
Breathing with dust-free aerobic exercise. Cycle every 4 days, then rest for a day and get enough sleep to help your muscles recover completely.
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Anonymous users2024-02-06The guy upstairs has already said in detail, persistence is victory!
There are a lot of people who think about fitness complicated, when I first practiced fitness, I also looked up a lot on the Internet, asked a lot, in fact, it is very simple, you want to practice that place to focus on that place, I now mainly train the upper body, even the arms with dumbbells, 4 to 5 different movements, 8 groups of each action, a group of 10, this ask the coach or look at other people's movements, and then even the program, in fact, the program is the best place to exercise, but when you start to practice, it is best to have someone next to you to watch, Because it's more dangerous, and don't be reckless, the program is flat press, bench press, and then find two dumbbells to do bird movements, which is to train the chest and arms is also 8 groups of each action, 8 to 10 per group, I basically go to the gym 3 times a week, go every other day, and then every time I go, it is the first day of dumbbells, the second day of the program, and the third day to play some fitness equipment over there. Then you should pay attention to the diet, if you want to gain weight and muscle, go to eat some eggs and milk an hour before you go, eat some whole wheat bread after 15 minutes of exercise, in fact, you don't have to pay too much attention to the diet, I went to practice with my friend, he pays attention to diet, I don't care, anyway, I just eat more, I was hungry after the exercise, but now it looks like I'm stronger than him. Hope mine is helpful to you!
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