Any free weight training (dumbbell, barbell) can't avoid the problem of choosing weight. The choice of weight is 60%~80% of the maximum weight you can lift at a time. For example, if your bench press limit is 50KG, then the weight of each bench press is 30KG. The weight of your dumbbell is small now. It is recommended to buy dumbbell pieces, at least two dumbbells should have a weight of 40KG.
Dumbbell bird exercises chest muscles, of course, but the choice of weight should be determined according to the above points.
First of all, the training action is changed from sit-ups to abdomen. Abdominal contraction can exercise abdominal muscles more comprehensively than sit-ups, and will not hurt cervical vertebrae because of hand strength. Secondly, sit-ups are actions that bear one's own weight (push-ups, pull-ups, parallel bars arm flexion and extension). The number of each group is 60%~80% of the limit movements you can do at a time. For example, if you can do 10 at most, then you can do 6 in each group, with an interval of 1 minute.
It's true, except for abdominal muscles, the interval between two exercises in the same place is more than 48 hours. It is enough for beginners to practice twice a week.
No, training muscles in the same area every day will not promote muscle growth, because muscles grow in the cycle of destruction (strength training)-repair (supplementing protein). In strength training, training will destroy muscle fibers, and supplementing protein is used to supplement the damaged muscle fibers. In the process of supplementation, the original muscle fibers will gradually become larger, which is the basic principle of muscle growth. If we continue to train them before their muscles recover, it will only have the opposite effect.
Try to choose your time at noon. Strength training, 1 hour is enough in two or three parts.
There is absolutely no need for you to eat protein powder now! L-carnitine! Or muscle powder! Because protein, which promotes muscle production, can be obtained from daily diet as long as the diet is reasonable. L-carnitine is only taken by bodybuilders who do a lot of exercise training, and there is no literature to prove that it can reduce fat. The main component of muscle-building powder is maltodextrin, the proportion is as high as 70%~80%, which belongs to the fact that eating more carbohydrates will really gain weight.
The reason why you don't do much is that you are overweight. Push-ups are located in the chest, shoulders and triceps brachii. If you say that part lacks strength, you can't do it naturally. If you want to improve, you must lose weight first, and then exercise the muscles of these three parts with dumbbells. After a group can achieve 10, it can be improved through group training.
Some guiding principles of strength training.
Strength training time shall not exceed 1 hour at a time. Too long training time will lead to the decrease of androgen secretion, which is not conducive to muscle growth.
Usually, group training is adopted, and there are 4 groups in one movement, with an interval of 30 seconds to 3 minutes. For people with a fitness foundation like you, the interval is from 30 seconds to 1 minute.
The choice of weight is 60%~80% of the maximum weight you can lift at a time.
In the case of using free weight-bearing equipment (barbells and dumbbells), the number of people in each group is 8~ 12.
It has been clearly pointed out in the above principle of muscle growth that protein's supplement is an important condition for muscle growth, so you should adjust your diet structure to one with high protein, low fat and low carbohydrate. The first is to reduce the intake of oil. Try not to eat fried food and fat. Pork or mutton contains a lot of fat even if it is pure lean meat. It is recommended to eat less or not. If you eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk and bean products. It is best to halve the amount of staple food per meal, and replace the insufficient part with crude fiber vegetables to increase satiety.