But how appropriate it is for you.

For girls, there are two main kinds of dumbbell exercises, namely, Brachial III and Brachial II.

When you take a weight and do the following two actions, one group can do 12 to 15, and when it feels just right, it is the right weight for you.

1

Dumbbell double head bending.

Training plan:?

3 to 5 groups, each group 12 to 15, with 60s rest between groups.

Action essentials:

In the process of double-headed bending, the big arm always clings to the body.

2.

Flexion and extension of dumbbell neck and back arm

Training plan:

Choose the corresponding weight according to your own conditions.

Do 3 to 5 groups, each group 12 to 15, and rest between groups for 60s.

Action essentials:

The big arm is always close to the head.

Hold the dumbbell tightly with both hands.

Extended data:

Girls mainly train muscle endurance, with light weight and many times, which is helpful to the formation of muscle lines. And it will not cause muscle hypertrophy.