1. Have a good attitude and learn to treat all wishes and disappointments calmly. Only persistence is the permanent magic weapon.

2. Set a clear goal, and make an appropriate dumbbell fitness plan according to the corresponding dumbbell exercise methods.

3. Have determination, confidence and patience

Compare with yourself

Fitness skills

1. Exercise has a preparation period, and the load is gradually determined.

2. Do a good job in fitness preparation activities

3. Check the equipment and equipment

4. Lay a good foundation and master the essentials of dumbbell fitness in the primary fitness stage.

5. Select multiple exercises to practice compound training.

6. Improve the quality of movements, which is the basis of dumbbell fitness.

7. Ensure a steady and slightly slow movement rhythm, carry out "peak contraction" and deepen the stimulation of muscles.

8. master the correct breathing method

9. Strengthen the mind and focus on the muscle strength process.

10. Find the right feeling. After exercise, local muscle aches, swelling, fullness, fever and extreme muscle tension appear.

Fitness protection

1. Follow the correct exercise plan, pay attention to the all-round development of muscles in all parts of the body, and exercise large muscle groups (chest, back, thighs, etc. ) The first is the small muscle group.

2. Change the exercise route in time and completely change the exercise plan every 1-2 months.

Don't suddenly gain weight.

4. Don't extend the exercise time at will.

5. Timely "suspension" and "adjustment"

6. Strict protective measures should be taken.

7. Protect your skin.

8. Wear clothes suitable for sports.

9. Pay attention to the hygiene of clothes and utensils

10. Pay attention to exercise environmental hygiene.

Fitness nutrition

1. Don't drink plenty of water during exercise.

2. Reasonable diet and balanced nutrition

3. It is more appropriate for dumbbell exercisers to have 4-5 meals a day. They can eat after half an hour's rest, and then eat after an hour's rest from strenuous exercise.

4. Don't exercise on an empty stomach

5. Don't do a lot of exercise after meals. Generally, dumbbell exercises are started after meals 1.5-2 hours.

Physical recovery

1. Finish the activities. Doing stretching exercise for 5-8 minutes after fitness is good for blood circulation.

2. Get enough sleep and rest.

3. Learn to observe yourself to adjust your fitness methods.

Cultivate exercise habits

5. Don't smoke and drink too much.

6. Do dumbbell exercises scientifically, assiduously and persistently.

7. Will use books, websites and knowledge to guide self-fitness.

8. Self-examination combined with medical monitoring.

If you find it useful, I hope to give you recognition and encouragement.