The dumbbell exercise method mainly consists of three parts: basic exercise principles, dumbbell action essentials and exercise methods. One: basic exercise principles 1. Thin people are suitable for dumbbell exercises with heavy weight and few times. Generally, 8- 12RM is the best for each group of movements. 2. Fat people are suitable for reducing fat with small weight and repeated dumbbell exercises. Generally, the best effect is to move each group more than 50RM. 3. For the purpose of shaping, it is suitable for practicing with dumbbells of medium weight. Generally, the effect of each group of actions is 25-30RM. Second, the dumbbell movement essentials Dumbbell movements should fully grasp the movement trajectory, breathing state and muscle force process. Third, exercise methods 1, primary dumbbell exercise methods: gradual overload rule, multi-group exercise rule, confusing unpredictable rule, isolated exercise rule. 2. Intermediate dumbbell exercise method: priority training rule, pyramid rule, segmentation exercise rule, large-scale congestion rule, super group rule, compound group rule, comprehensive exercise rule, circulation rule and static tension rule. 3. Advanced dumbbell exercise method: "deception" rule, triple rule, giant combination rule, early fatigue rule, rest stop rule and peak contraction rule. Muscle movement follows the mechanism of stimulating growth, not stimulating growth, but more stimulating growth. Through muscle exercise to achieve the effect of slight tearing of muscle fibers, through nutritional supplement and rest to complete the process of self-repair and over-repair.