Fitness plan, a pair of dumbbells, the method I gave you is completely effective, depending on whether you can stick to it yourself.
1. Getting up around 6 o'clock every morning depends on your physical fitness. It is best to run 1 hour in the morning (you can take your time if you are in poor health, for example, run 15 minutes today and 20 minutes tomorrow).
A glass of milk and a few eggs in the morning are not bad, even more nutritious (but I don't like it).
3. Come back from class in the morning, take a lunch break for half an hour, then exercise the biceps brachii, triceps brachii and pectoralis major with dumbbells that suit you, and spend 30 minutes on each part (remember, don't rest for a few seconds, because the three places I asked you to exercise need high intensity and high efficiency, and simple tools can't do it without perseverance), and then exercise the abdominal muscles, as above. I won't elaborate on the exercise method for you. There are many on the Internet, and you can also search videos on Youku for intuitive teaching. The internet is a good thing. )
4. Continue classes in the afternoon (hey, I'm a college dog, too. ), walking for an hour after dinner slowly consumes the fat accumulated by the body at the end of the day, and then skipping rope for an hour. Same as above, stick to time, strengthen physical fitness little by little, step by step. I suggest jumping for at least an hour to fully burn the whole body fat.
Two hours before going to bed, the following has entered the final stage of a day's exercise. At this time, you can try to do push-ups, sit-ups and other projects that can be exercised without any tools. Remember, it can't be intermittent. Doing these two things also requires high intensity and high efficiency. Don't give up halfway after you decide to exercise, or you will lose the face of the big men. )
6. One hour before going to bed, we should have taken a comfortable bath and got ready for bed, but before that, I suggest you exercise all parts of today slowly and regularly, so that they can enjoy themselves after a stressful day, and then they can go to bed.
To add a few points, if you want to have a good figure, you must first live regularly, eat three meals a day, and eat less and more meals if possible (including fruits, whole wheat bread, milk and other nutritious foods). That's basically all. As long as the landlord can't do what I said for two months, it will have a significant effect. Anyway, our college dogs are often afraid. Don't think my plan will reduce your spare time. In order to have a good figure, I think it is worthwhile to do so. In fact, fitness is really simple. I have a great figure in just two semesters. It doesn't need to be too complicated. Take my advice.
Note: I made this by hand. I hope you're satisfied with it, brother. You can also ask me if you have any questions.
Ask fitness experts to help make a dumbbell fitness plan: (initial)
Day 1: biceps brachii and pectoral muscles
Biceps Brachialis Biceps Brachialis: 3/ 12 upright bending, 3/ 12 sitting bending, 2/ 12 heavy hammer lifting.
Chest muscles: push-ups 4/ 15, dumbbell bench press 2/ 10, flying birds 2/ 10.
The next day: aerobic, jogging, skipping rope, abdominal muscles: leg lifting 2/ 10, sit-ups 2/20, both ends 2/ 15.
Day 3: Triceps brachii and shoulders
Triceps brachii: 3/ 10 for standing, 3/ 10 for inclined rowing and 3/ 15 for narrow push-ups.
Shoulder: 2/ 10 is used for side lift, forward lift and oblique side lift.
Rest on the fourth day
The fifth leg
Squat 3/30, heel lift 3/ 15, lunge 3/ 15, abdominal muscles as above.
Rest on the sixth or seventh day
And then loop.
try out
Please help me make a dumbbell fitness plan. One is dumbbell exercise at home, and the other is bare-handed exercise at home (which can be used as the first choice for warm-up). Choose for yourself.
Eat more foods containing protein, such as beef, chicken breast, eggs, milk, potatoes, tomatoes and broccoli. Just add three meals, so that the weight goes up, the muscles come out, the body naturally coordinates, the weight goes up, and the body will be fine (if you don't want to practice nutrition, you can eat normally without adding meals)
1 dumbbell training
Where should I exercise my muscles if I want to get in good shape? If you really want to be healthy, of course, full-body exercise is the best. You have to name the main exercise area, that is, the big muscle group. The human body has three major muscle groups, namely, chest, back and legs. That is to say, you mainly practice chest, back and shoulders, plus biceps and abdominal muscles, so you can do sit-ups.
Ok, let's talk about the pectoralis major, pectoralis minor and intercostal muscles.
(1) bird movement
Preparation posture: Lie on your back on a low bench shoulder width (3 square benches can be used instead in the family), with your legs flexed, your feet apart, your feet firmly on the ground, your arms straight, your hands holding dumbbells and your fists facing each other.
Action: At the same time, both arms slowly fall from above to the body, and try to expand the chest as much as possible. After a short pause, contract the pectoralis major and arm muscles, so that the dumbbell can be slowly lifted from both sides to the chest along the original path, and the preparation posture can be restored. Repeat the above actions for about 20 times.
In addition to supine position, birds can also move in standing position and inclined plate position (the angle of inclined plate is 30-60).
Key points: when lying flat, the chest should be upright and the back muscles should be tightened. When the arm descends, the pectoralis major should be used to control the descent. After descending, pectoralis major is fully extended, and the speed of lifting and recovering is slightly faster than that of descending. After the arm is vertical, the pectoralis major still keeps trying to contract.
Function: Mainly develop pectoralis major and deltoid muscle.
(2) Sit back and lift
Preparation posture: Lie on your back on a low bench, knees bent, feet apart, step on the ground, arms straight, hands holding dumbbells on your legs.
Action: the straight arm of the left upper limb forcibly lifts the dumbbell to the back of the head through the upward direction, and when the dumbbell is slightly lower than the body behind the head, it slowly returns to the side. Alternate left and right. Repeat the above actions for 20 times.
Key points: Tighten the back and waist muscles, and control the descending speed with the strength of pectoralis major. Pull it up a little faster and then put it down evenly and slowly. When you start practicing, don't weigh too much dumbbells.
Function: Developing serratus anterior muscle and shoulder and back muscle, and enlarging thoracic cavity at the same time are beneficial to increase vital capacity.
Biceps brachii-Biceps brachii is a very stubborn part. If the training method is improper, it will be the same as not practicing (the same as practicing abdominal muscles, or if he has nothing to do, so as to see the effect).
1. Alternate bending: mainly practice biceps brachii and separate biceps brachii.
Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn.
2. Mind bending: mainly practice biceps muscle peak.
Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers.
3. Lateral bending: mainly practice the brachialis and forearm muscles.
Action: Sit (or stand), hang dumbbells on the side with both hands, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bend upward to the highest point, pause for a moment, and then slowly recover. Tip: You can do both arms at the same time or alternately.
Triceps brachii-1. Neck flexion and extension: mainly practice triceps brachii. I'm a little tired when I practice. Hang in there. )
Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: You can do both arms at the same time or alternately.
2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii.
Action: Bend over, lunge forward and backward with your feet, hold your front legs and knees with one hand to stabilize your body, and raise dumbbells with your upper arms close to your body. The triceps brachii forcibly extends the arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, pauses for a while, and then slowly recovers.
Side by side.
1. Push: mainly practice the deltoid.
Action: Sitting posture, holding the dumbbell with both hands to the side, elbow abduction, palm forward, pushing the dumbbell to the highest point in an arc, stopping for a moment, and slowly controlling the dumbbell to recover according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or with one arm.
2. Side lift: mainly practice the middle bundle of deltoid muscle.
Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height on both sides, make the deltoid muscle in the "peak contraction" position, pause for a moment, and then slowly control the shoulder muscles. You can also do it with one arm and rotate with both arms.
3. Bend over and lift sideways: mainly practice the posterior deltoid.
Action: Hold dumbbells with both hands, palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control them to decrease slowly.
4. Shrugging: Mainly practicing trapezius muscles.
Action: Hold the dumbbell beside you, bend your knees slightly, lean forward slightly, fully lift your shoulders, try to touch the earlobe with the shoulder peak, pause for a moment, and then slowly control the lowering.
Finally, talk about back 1. Bend over and paddle with your arms: mainly practice latissimus dorsi.
Action: Bend your knees slightly, hold dumbbells in each hand and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to elbow and shoulder height or slightly higher.
Above the shoulder, stop for a while, and then control the dumbbell to return slowly with the tension of latissimus dorsi. Note: when rowing, latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.
2. Bend over and paddle with one arm: mainly practice the outer back and lower back.
Action: Hold the dumbbell with the palm inward, and hold the fixture at the knee position of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), stop for a while, then slowly recover in a controlled way (fully stretch the back muscles), and then change one side to the other after completion.
3. Straight leg hard pull: mainly practice the lower back, gluteus maximus and biceps femoris.
Action: Hold the dumbbell with both hands and hang it in front of you. Your feet are naturally open, shoulder width apart, your legs are straight, your back is straight, your body is bent forward, and your head is raised until your upper body is roughly parallel to the ground. Then the lower back muscles contract and restore the upper body. Note: In order to maintain tension, the dumbbell should not touch the ground when leaning forward. You shouldn't walk too fast.
That's about it. This is how I practice dumbbells at home. Of course, I practice in the morning and go to the gym to retrain in the afternoon or after work.
You can also make dumbbells with long legs. If you don't like it, try it.
1. Squat: mainly practice thigh muscles and gluteus maximus.
Action: Hold the dumbbell with both hands and put it on one side of your body, or put the dumbbell slightly above your shoulders for smooth control. Feet naturally open about shoulder width, feet slightly open, chest out, waist and back tightened. Kneel and squat down to the lowest position, and then the thighs are forced to contract and squat down to recover.
2. Arrow squat: mainly practice gluteus maximus, biceps femoris and quadriceps femoris.
Action: Hold the bell with both hands, open your feet naturally, take a step forward with your right foot, bend your knees, and squat down with your hind legs almost close to the ground. After one leg completes the specified number of times, change to the other leg.
shank
Standing on one leg and lifting heels: mainly practicing calf muscles.
Action: Hold the dumbbell, hold the fixture, stand on the pedal with one front foot and lower the heel as low as possible.
Bend your knees with your other leg and lift your calves. The calf muscles contract hard, the heel is raised to the highest point, stop for a while, and then slowly recover. Do your legs alternately.
2 unarmed training does not require equipment, and unarmed strength training is mainly divided into three parts:
1, push-ups: pectoral muscles and triceps brachii
2. Flexibility and strength of waist and abdomen
3, handstand: shoulder and back.
Chest muscle training mainly depends on push-ups. . . . . . It is recommended to train once every two to three days, with about 20 times in each group and five groups each time. When practicing push-ups, you should master the skills of muscle retraction and extension. It takes about 3 seconds for the body to go down, and it is the same when it gets up, so that the muscles can be fully stressed and achieve the effect of * * *. With the gradual deepening of practice, it is best to add some weight to your back, or take a chair with a tripod and let it be. Just doing push-ups is not enough, it can only connect the whole muscle. Muscle lines need to be sculpted in other ways, just like the chest-clamping equipment in the gym. You can sculpt the muscle lines into six groups without using any equipment, and each group has 30 times. After doing push-ups, the growth and lines of the chest muscles will get twice the result with half the effort.
Training method of arm
(1) Forearm: Make a fist with your bare hands and exert your strength. Each group should practice until their hands are sore. Do this in four groups. It is recommended to do this 3-4 times a week.
(2) Biceps: Take a bucket at home and fill it with water or half a bucket, or feel tired according to your own strength. Practice with forearm three times a week, each time 15 beat, and do 5 groups.
(3) Triceps brachii: Contact by push-ups, but pay attention to the fact that the two hands doing push-ups should be close together, preferably stuck together, and then go up and down like push-ups, with the same number of times and groups as the biceps brachii.
Dumbbell fitness program 1. Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is needed to increase muscles. You can eat more of these foods for three meals; You can take the method of eating less and eating more meals, and you can't eat too much per meal. The interval between exercise and diet should be 30 minutes to 1 hour, and the absorption after 30 minutes of exercise is better than usual. If it is inconvenient to eat at ordinary times, you can have some protein powder or muscle powder (thin people are more suitable to eat muscle powder to gain weight first). You can eat one or two spoonfuls of muscle gain powder or protein powder 30 minutes after exercise.
Secondly, in bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. Novices can do 8 to 12RM load, and each group can probably do 8 to 12 load. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes. Warm up for 10 minutes before doing the following exercises, and then you can run.
Chest: dumbbell bench press, dumbbell flying bird, push-ups (4 groups each, about 20 push-ups);
Biceps brachii: dumbbell single arm flexion and extension (6 groups in each group);
Legs: squat, arrow squat, heel lift (6 groups each);
Triceps brachii: dumbbell flexion and extension, narrow push-ups, dumbbell neck and back arm flexion and extension (4 groups in each group);
Back: pull-ups (try to do more than 10) and dumbbell rowing (4 groups in each group);
Shoulders: push-ups, front horizontal lifts and side horizontal lifts (4 groups in each group);
Abdominal muscles: supine leg lifting group 4.
Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds. Abdominal muscles are practiced about three times a week. Exercise chest muscles and biceps brachii for one day, legs and triceps brachii for the second day, back and shoulders for the third day, and rest for the fourth day. Practice for four days in a cycle.
1. 8KG dumbbell is not enough, preferably 12KG or more.
Second, skipping rope to practice calf muscles has a good effect on losing weight. Don't jump more every day.
Three, dumbbell fitness plan:
1. pectoral muscles: dumbbell lying position lifting and oblique lying position lifting, 5~ 12 in each group.
2. Triceps brachii: supine double-arm flexion and extension or sitting posture single-arm dumbbell flexion and extension, 5 groups each, 8~ 12 in each group.
3. Biceps brachii: dumbbell bending and inclined dumbbell bending, 5 groups each, 8~ 12 in each group.
4. latissimus dorsi: dumbbell rowing or dumbbell pull-down, 5 groups each, 8~ 12 in each group. Or ... Wide grip pull-ups, 3~5 groups, each group tries its best.
5. deltoid muscle: sit in dumbbell lift or dumbbell side lift, 5 groups each, 8~ 12 in each group.
6. trapezius muscle: dumbbell shrug or dumbbell hard pull, 5 groups each, 8~ 12 in each group.
7, thighs: dumbbell squat
Not so good ... it won't be good to practice every day! Usually practice two parts a day! This is my exercise list:
Monday, target: pectoral muscle, triceps.
Action: dumbbell bench press 3× 12, dumbbell prone bird 3× 12, and fu bench press 20× 3. I forgot the name of triceps, so I can directly search for "dumbbell triceps exercise" (I won't say it later, because I can't remember the name correctly, so I search! )
Day 2: Target, back, biceps.
Day 3: Target, leg, deltoid.
Day 4: Rest,
In this way, four days cycle, there are pictures and videos, try not to look at the text description, and, first, fully master the movements with small weight dumbbells! This is no joke! Finally, you can look at the excellent posts of bodybuilding bar to increase your understanding of bodybuilding!
Calculation method of male standard measurements and dumbbell one-week fitness plan
Calculation method of male standard measurement:
Chest circumference = height X 0.48 (e.g. standard chest circumference of height 190cm =190cm x 0.48 = 91.2cm).
Waist circumference = height X 0.47 (e.g. standard waist circumference of height 190cm = 190cm X 0.47=89.3cm).
Hip circumference = height X 0.5 1 (for example, the standard hip circumference of height 190cm =190cm x 0.51= 96.9cm).
Dumbbell Week Fitness Program
Date practice content
Aerobic exercise, strength exercise, flexibility exercise
Jogging (brisk walking) for 50 minutes on Monday, dumbbell bench press 3×25 brisk walking for 5 minutes, stretching exercise 15 minutes.
Side lift 3×20
Bend dumbbells, 3×30 rows.
Sit-ups 3×30
Jogging (brisk walking) for 50 minutes on Tuesday, squatting for 3×20 5 minutes, stretching 15 minutes.
Push-ups 3×20
Dumbbell bending 3×25
Each side pull is 2×25.
Jogging (brisk walking) for 50 minutes on Wednesday, 3×25 brisk walking for 5 minutes for lying birds, stretching exercise 15 minutes.
Sitting dumbbell lifter 3×20
Bend over and row with one hand, each 3×25.
Lie on your back and lift your legs 3×20.
Jogging (brisk walking) for 50 minutes on Thursday.
Jogging (brisk walking) for 50 minutes on Friday, 3×25 brisk walking for 5 minutes for lying birds, stretching exercise 15 minutes.
Sitting dumbbell lifter 3×20
Bend over and row with one hand, each 3×25.
Lie on your back and lift your legs 3×20.
Jogging (brisk walking) for 50 minutes on Saturday, pushing dumbbells horizontally 100 times, brisk walking for 5 minutes, stretching 15 minutes.
Dumbbell bow, row 2× 100
Squat 100 times
Sit-ups 100 times
Jogging (brisk walking) for 50 minutes on Sunday.
Note: 1)3×30 means 3 groups with 30 in each group; 30 means that when you are exhausted, you have to adjust according to your personal situation.
2) Rest between groups should be 1-2 minutes. When the muscles stop growing, you can choose a heavier dumbbell and practice it a few times less.
3) Exercise must pay attention to rest, diet and persistence.
Exercise tip: 1. Be sure to warm up. Because the upper body and lower body need to exercise at the same time, this kind of exercise is more stressful than the traditional exercise. You should do aerobic exercise and light stretching for 7- 10 minutes. 2. This is a cyclic training plan; This means that after each action is completed, you don't rest, and then you do the next action. 3. When practicing, the weight should be selected according to the weight that you can only complete the specified number of times. If you find it easier to practice, please gradually increase the weight (depending on your training level, you may need to buy more weight plates. ) The number of times to practice beginners is 1. The number of times to practice beginners is 10- 12 6- 10.
2. Romanian hard map 10- 12 6- 10
3. Dumbbell bird 10- 12 6- 10
4. Vertical stride 10- 12 6- 10
5. Bilateral dumbbell rowing 10- 12 6- 10
6. Shrugging 10- 12 6- 10
7. lunge forward 10- 12 6- 10
8. supine French arm flexion and extension 10- 12 6- 10
9. Standing dumbbell bending 10- 12 6- 10
Help me make a dumbbell fitness schedule. Hello!
Welcome to choose dumbbell+full-body training tailored for you.
& lt 1 & gt； dumbbell
Use dumbbells first, and do this every day:
Put your hand on a slightly inclined stool, then put the dumbbell in your hand, put it at the fingertips, hold the forearm still and then hold it tightly, lift the dumbbell to the wrist, slide it to the fingertips, hold it tightly, and so on.
The detailed answer to the specific part is as follows:
1, dumbbell bending, biceps training
2, dumbbell flexion and extension, training triceps
3, dumbbell forehand backhand wrist flip, training forearm muscles.
4, dumbbell lift+standing bird, training shoulder deltoid.
There are many maps on the internet for specific actions. The words are not clear! Practice a part every day, at least 8 groups every day, and each group is 8- 10 exhausted. Breathing patterns of anaerobic exercise. Circulate for 4 days, and then take a day off to ensure adequate sleep and complete muscle recovery.
& lt2 & gt
Whole body training
1, make the bed: What action did you use to make the bed before? Now try this: bend your upper body on the bed, stroke your hands slowly on the bed with breaststroke, and stretch your upper limbs as much as possible.
Time: 1 min (30 times, take a deep breath during the action.
Efficacy points: shoulders and upper arms.
2. Lie on your side: stand on one side of the bed (20 cm away from the bed), spread it left and right, take the hip joint as the axis, lie on your side of the bed, and stretch your arms to your ears as far as possible. The left and right sides are interchangeable.
Time: 1 min
Efficacy: Stretch the external oblique muscle of abdomen to produce the effect of slimming waist.
3. Push the bed: Make sure you can't push the bed at all before pushing the bed. Then start: hold the edge of the bed with both hands, put your legs together, take the hip joint as the axis, make the upper and lower bodies at right angles, move the center of gravity forward, and make a small lunge with your legs. The left and right legs are interchanged.
Time: 1 min
(The "push-bed" type can be used for intensive exercises alone, 20 to 30 times in each group, and repeated for 2 to 3 groups to create a perfect lower body line.
Efficacy: Stretch thigh muscles, improve breech position and lengthen calf muscles.
4. Lie flat: Lie flat on the bed with your upper body lying flat, your hips outside the edge of the bed, your legs lifted horizontally, your feet pressed against the wall (or placed on a support such as a chair, the height is the same as the bed), exhale, straighten your legs, press your abdominal muscles hard, tighten your hips, and breathe in to relax.
Time: 1 min
Efficacy: Tighten thighs, buttocks and abdomen.
Diet: my suggestion
Eat 2 bowls of porridge and 2 eggs in the morning.
Eat more vegetables and meat at noon.
Don't overeat at night (because you have to exercise)
Drink a glass of milk and eat a loaf of bread an hour before going to bed.
Get 8 hours of sleep every day (sleep is very important)
How do novices make fitness plans? Thirty push-ups and forty sit-ups a day can be practiced for a month, and the number can be increased by ten. Take a break for a minute or two after finishing an exercise. Take a five-minute break between push-ups and sit-ups. If you have dumbbells, beginners had better play with them first. If your strength is around 15kg or 10kg, you can reach the limit. If you want to practice leg muscles, squat down, raise your legs shoulder width and put your hands down. That's all.