First, family personal sports include dumbbells and muscle groups.
★ Before starting: Let's talk about the number of action groups-
The number of exercise groups for forearm, calf, thigh, abdomen and buttocks can be:
Each group is about 20 times, and there are four groups (one of which has four groups), and several groups and four groups need to be selected appropriately according to personal circumstances.
Other muscle groups: it can be about 8- 12 times in each group. (Flexible adjustment)
The rest between groups is about 8- 10 seconds, and the rest between large groups is about 20-30 seconds. Inhale when muscles contract, and exhale when muscles exert their strength.
Feel the small weight in the early stage, exercise the independent strength of muscle groups, and increase the weight adjustment appropriately in the later stage.
Progressive progress ...
Various dumbbell bends of biceps brachii;
2. Flexion and extension of various dumbbell arms of triceps brachii;
3. Dumbbell exercises in front, middle and back of deltoid muscle (shoulder) include: dumbbell hammer lifting in front, dumbbell side lifting, and dumbbell bending over the bird.
4. Forearm movements, dumbbell (positive and negative) wrist bending.
5. trapezius action, dumbbell shrug.
6. Back movements, dumbbell bending and dumbbell hard pulling
7. Legs, dumbbells and heels
8. Dumbbell Squats, Legs and Hips
Second, add barbells or elastic belt. ...
(and all kinds of home appliances in the later period)
9.？ Push-ups? Elastic belt, do some chest exercises.
10, abdominal muscles, control body fat rate? All kinds of belly roll movements.
……
Avoid injury before and after exercise, stretch slightly, and control your diet reasonably.
Try a variety of exercise methods in the early stage, feel yourself during the exercise, adjust the exercise methods, and then switch to the exercise methods that suit you.
There are many movements, sometimes in the process of learning fitness, which will naturally appear. Isn't it amazing? It's amazing.
Stick to it for your own goals.