Dumbbell training principle: warm up for 5- 10 minutes before exercise, which can be running in situ, muscle stretching, joint exercises, etc. Select each action combination and arrange a fitness plan for exercise; Rest between each action group 1 min, and rest at different parts of the exercise for 2 minutes; Gradually gain weight and exercise. When the lifting times exceed 12, the weight can be increased. After exercise, stretch or do aerobic exercise to relax.

Chest muscle movement:

1, supine chest push: the dumbbell is lifted and lowered from the outside of the shoulder and moves up and down in an arc. During the whole movement, the chest stands up. When two hand-held dumbbells are above the chest, the pectoralis major muscle is in the peak contraction position and pauses for a while.

2. supine bird: The included angle between two arms holding dumbbells is about 100- 120 degrees, not less than 90 degrees.

Back muscle movement:

1. Rowing with one hand: Lift the bell forward to your side, hold your head up and hold your chest, and use the contraction force of your back muscles to move the dumbbell to your waist, abdomen or buttocks, pause for a moment, and slowly return to your original position.

2. Boating with back support: bend the trunk forward and keep it parallel to the ground, slightly bend your legs, lift the dumbbell to your side with both hands, then lift the dumbbell to your waist, abdomen or buttocks by bending your arms, and then slowly put it back in place.

3. Bend your knees and pull hard: lift dumbbells with both hands and bend your knees, hold out your chest and tighten your waist and abdomen, and stand up with the strength of the lower back muscles.

Shoulder muscle movement:

1. Sitting shoulder push: Hold the dumbbell on the stool with both hands, lift it to the top of your head in two arcs from the outside, pause for a moment, and then slowly return to its original position.

2. Upright side lift: Hold the dumbbell with both hands, slightly bend the elbow, lift the dumbbell to shoulder height from both sides of the body, pause for a while, and then slowly return to the original position.

3. Stand upright and lift sideways: lean forward to keep your upper body parallel to the ground, hold the dumbbell with both hands and hang it naturally, lift the dumbbell sideways to shoulder level, and then slowly put it back in place.

Biceps movements:

1. Turn your wrist and bend over: Hold the bell with your palms forward and naturally put it at your sides. Lift the dumbbell with the contraction force of biceps brachii, and then turn the wrist to make the palm down.

2, lateral bending: the upper arm is always close to the body side, using the contraction force of the biceps brachii to lift it up to the shoulder, peak contraction, stop for a while, and then slowly put it down.

Triceps brachii movement:

1, supine arm flexion and extension: Lie on your back on the stool, hold the dumbbell with both hands palm up, and stretch your arms straight above your chest, hold the dumbbell on your head, and then hold the dumbbell to restore. During the exercise, keep the upper arms of both arms perpendicular to the ground.

2. Bend and stretch your arms: Hold the dumbbell forward with one hand and keep your upper arm close to your body. Hold the bell back and up until the arm is straight, stop for a while, and then slowly put it back in place.