Hands-free exercises, such as sit-ups, push-ups, as mentioned above, if you can achieve three groups of 60, 1 group, it is recommended to divide into three groups with 60 in each group. If it is a weight-bearing exercise with equipment, it is recommended to divide it into multiple groups with fewer times, such as dumbbell bending, and 1 time is divided into five groups. What I want to say here is that this is also a standard to measure whether the weight of an instrument is appropriate. If the weight of an instrument can be easily done in a group of dozens or even more times, it means that the weight of this instrument is not suitable for muscle augmentation. It's time to increase the weight of dumbbells. Knowing this rule, you can better guide your exercise after upgrading.

In addition, dumbbell bending exercises the biceps brachii, which is a small muscle group, and it is best to exercise once every two days. The scientific fitness method is, for example, to exercise biceps brachii, at least three movements should be selected, and each movement should be done in at least four groups. Each group will be exhausted after doing it for about 12 times, that is, it will be impossible to do it, and the muscles in other parts are the same, such as pectoral muscle, abdominal muscle, leg muscle and deltoid muscle. It is best to exercise once every three days for weight-bearing exercise, and once every two days for other small muscle groups. In addition to adequate exercise, muscles need enough time to repair and grow, otherwise no amount of exercise will have a good effect.

Finally, after the exercise, protein is supplemented. Muscle fibers are pulled and torn during weight-bearing training, and protein is needed to repair and grow muscle fibers during rest. Therefore, three egg whites, milk, a whole piece of chicken breast at noon and fish in the afternoon are needed every morning. Others are on a daily diet. These are all foods with high protein and low fat.

According to the above principles of scientific fitness methods, such as the amount of exercise, exercise frequency, rest time and protein supplement, you can establish a scientific fitness plan that suits you. I hope it will help you.