Second: you need to practice every day. Do 8 ~ 10 groups for each movement to fully stimulate the muscles, and the longer the recovery time required by the muscles. Until the muscles are saturated, "saturation" should be felt by yourself, and the degree criteria are: acid, swelling, numbness, firmness, fullness and swelling, and the muscle shape is obviously thick.

Three: 1, choose the right dumbbell.

2, throwing dumbbells-exercise triceps brachii, triceps brachii, triceps brachii.

3, bench press: mainly practice the thickness of pectoralis major and chest groove.

4. Action: Hold dumbbells with both hands on the supine stool, with dumbbells on the shoulders and palms facing up. Push the dumbbell up until the arm is straight, then stop and push it up and down in an arc, so that the pectoralis major muscle can be fully contracted and fully extended. Then slowly restore.