For those who have just entered dumbbell fitness, they should be familiar with fitness movements and experience the process of muscle exertion in the initial stage. Only if the basic methods are correct can we get twice the result with half the effort in future fitness. In the initial stage of muscle training, large muscle groups are the main movements, and the compound training movements that can exercise multiple large muscle groups are the main movements. Specific dumbbell primary fitness schedule, I recommend you an article, here is very detailed and professional/BBS/Thread-372-1-1.HTML weekly plan, exercise 3 times a week, once every other day. Exercise 2 parts every day, no more than 1 hour, 2 movements for each part, 2-3 groups for each movement, and the weight is mainly small and medium, each group is about 15 times, mainly to master the accuracy of the movements and experience the exertion process of the target muscles. The most expensive time for daily exercise is around 9- 10 in the morning and 5: 00 in the afternoon. Pay attention to rest and nutrition supplement after fitness. Warm up and stretch before and after every exercise.