1, muscles need short-term high-intensity stimulation to promote development. So you can't mix them. When you practice your arms, you should practice your arms, two heads and three heads. Practice your chest when you practice your chest. Practice your back The total time should not exceed 2 hours. You practice biceps, back muscles and chest muscles at the same time, which has no effect and may make your muscles tired.

3. yes. Bending two heads can reduce weight, and both weights can be practiced together when rowing.

3. It's a little big. Try changing it to 6 kg. It is important for novices to standardize their movements, slowly increase their weight, and not be in a hurry. The key is that the movements must be standard, otherwise the wrong movements will even damage the muscles. Have you ever seen abdominal muscles and oblique abdominal muscles? Pay attention to adjusting your breathing.

4. Go and buy a bench. Birds eat kung fu, which is not effective in bed.

5. See what you have practiced. If you practice shaping, you must have free weight. If you practice explosive power, the puller can.

6. Poor food! Eat more chicken breast, fish, high-calorie and low-fat foods, and eat more fruits. It should be noted that "seven-point diet and three-point practice". During the interval of training, you should eat some fruits to supplement vitamins, at least two bananas a day. Because bananas have high sugar content, they are rich in an anti-fatigue substance.

When doing free weight training, you also need to eat some meat and protein powder, which can quickly grow muscles. Of course, the price is not too cheap, and it can be adjusted according to its own situation. The so-called carbohydrate can be simply understood as heat. Fitness is to burn off excess body fat and build strong muscles through large-dose exercise. Therefore, food should not contain too much fat. In addition, you need to eat less grain.

7. As I said upstairs, dumbbell squats and dumbbell lunges are excellent. There is also lying flat on the bed, with each leg straight and high, one leg 30-40 times, 3-4 groups, which can be used as a preparatory activity for leg training. If the conditions are not met, the most effective and of course the best is leapfrog! Frog jumping exercises the legs very much.

One thing to add: It is recommended to do aerobic exercise first, jog for 30 minutes, and do elliptical machine if you can go to the gym. Stretching after aerobic exercise can get twice the result with half the effort. Because burning fat and exercising muscles should be carried out at the same time to have the best effect. If you can't go to the gym, you should communicate with knowledgeable people. For beginners, it is most important to correct movements and cultivate interest and endurance in fitness.

I wish you good muscles!