1, it will be effective in one month. Beginners must understand the principle of muscle growth. For some fitness enthusiasts with weak constitution, it is necessary to clarify the principle of muscle growth so as to use it in future fitness and avoid improper methods and putting the cart before the horse affecting the fitness effect.

2, according to the individual's physical endurance, dumbbell exercises, each movement 20-25 times, a full set of sitting down, have a good exercise effect on the arms, waist, buttocks and abdomen.