First, hold the dumbbell with one hand (hold it more tightly), sit and bend down, and stick the arm holding the dumbbell on the inner thigh to bend and stretch, and repeat it, so as to effectively practice the forearm muscles. Secondly, it is very good to practice latissimus dorsi with dumbbells (definitely heavy) or pull-ups of horizontal bar length. Third, the biceps brachii is the main pull. You can hold the dumbbell with your big arm to bend and stretch, and don't put it on the stretch. You can accept the essence of Schwarzenegger. There are 1 salutes, which are called 2 1 salutes. That is, when you bend and extend the dumbbell arm, because the * * * from extension to flexion is 65,438+080 degrees, you can do it in three steps, the first step is below 90 degrees 7 times, the second step is above 90 degrees 7 times, and the third step. (2) The single-arm dumbbell arm at the back of the neck flexes and stretches. Five, deltoid muscle can do bench press exercises with the front, middle and back three bundles. In the middle beam, grab the dumbbells with both hands and hang them on both sides of your legs, then do a 90-degree flat lift and repeat; Hold the dumbbell behind your back with one hand, bend your body 90 degrees, and lift your arms back and up. Repeat 6. Hold dumbbells in both hands and hang them on both sides of your legs. Shrugging your shoulders and repeating, you can practice trapezius muscles to the limit every time. Remember not to do it every day, but every other day. Every time you do anaerobic exercise, you should smash your muscle community as much as possible, and then spend a lot of time and nutrition to repair the damaged muscle community and let it grow. )

Four groups of wide grip pull-ups were up x 10- 12 times.

Other Response 2: 1: Cardiopulmonary Efficacy Training Plan: (The improvement of cardio-pulmonary efficacy is quite helpful for muscle exercise)

I 15 years old, and I am very lucky that the interval between training sessions is within 30~40 minutes. Thank you.

The E-Z bar barbell is bent for 4 groups of x 10- 12 times.

X 10- 12 times to select four groups of upward inclined dumbbells.

Leg bending and hard pulling for 4 groups x 10- 10 times.

Press the rope four times: x 10- 12.

Four groups of pre-neck pulldown x 10- 12, the second and third head training on the seventh day.

Roman chair standing with one mouth: 4 groups of x 10- 12 times.

B. Stretching muscles (accepting static stretching) stays up late on the first day. Leg and abdomen training: Leg training is helpful to the whole body muscle length.