To exercise the muscles of the whole body and shape a perfect figure, it is of course the best to practice dumbbells. The primary fitness program is as follows: warm up for 5 minutes before fitness, stretch locally for 3 minutes, and then warm up for 5 minutes; Stretch for 5-8 minutes after training;

On Monday, chest+triceps training

(1) dumbbell bench press10-12mx3 group

(2) dumbbell bird 10- 12RM x3 group.

(3) Push-ups 15-20 (times) x4 group

(4) Flexion and extension of one-arm nape in sitting posture: 8- 12RM (times) x3 group.

(5) Prone arm flexion and extension: 8- 12RM (times) x3 group.

On Wednesday, back+biceps training

(1) dumbbell rowing: 8- 12RM (times) x4

(2) Wide grip pull-ups: 8- 12RM (times) x4

(3) Narrow grip pull-ups: 8- 12RM (times) x4

(4) Bending: group 8- 12RM (times) x3.

(5) Standing dumbbell hammer bends 8- 12RM (times) x3 group.

(6) Alternate bending with dumbbells: 8- 12RM (times) x3 group.

Friday, leg+shoulder training day

(1) dumbbell squat 8- 10RM (times) x3 group

(2) Dumbbell Squat 8- 10rm3 group

(3) Knead 8- 10rm3 group with dumbbells.

(4) Standing dumbbell press 10- 12RM (times) x3

(5) dumbbell side lift 10- 12RM (times) x3

(6) Raise the dumbbell horizontally before 10- 12RM (times) x3.

Arrange 45-60 minutes of aerobic activities such as running, skipping rope and cycling on Saturday or Sunday.

Exercise your abdomen every day.