Two sets of family dumbbell fitness programs for thin people to gain muscle recommend exercise as the basic way to keep healthy. I believe many people have used this sport to exercise in primary and secondary schools. Exercise can relieve our mood and lower blood sugar. Here, I recommend two sets of family dumbbell fitness programs for the benefit of thin people to gain muscle.
Two sets of dumbbell family fitness programs for thin people to gain muscle 1 Two sets of dumbbell family fitness programs for thin people to gain muscle are recommended.
First, the preparation before exercise:
1. Prepare a 5-6 square meter sports ground at home.
2. Prepare a rubber mat or carpet and put it under the bench to prevent the dumbbell from damaging the floor when it is placed on the ground.
3. Prepare a mirror to hang on the wall in case of correcting actions during exercise.
4. Prepare a stereo or tape recorder to play music during exercise, which can improve the enthusiasm of exercise.
5. Prepare a sitting stool or a bench that can adjust the inclination of the lying board.
6. Prepare a pair of dumbbells with adjustable weight and lock clips.
Second, the basic knowledge of exercise:
1. Please read the technical points of the movement carefully before exercising, and master the technical details of each accurate movement.
2, in the exercise must be combined with the principle of muscle exercise accurate application.
3. Exercise three times a week, once every other day, once a week for each part, and exercise dumbbells for 30-45 minutes each time.
4. Do warm-up and stretching for 5- 10 minutes before exercise, and do aerobic exercise for 10- 15 minutes after exercise.
5. Take a rest 1- 1.5 minutes between each group for each movement, and each group will do stretching activities at relevant parts intermittently.
6. If the weight of exercise exceeds the specified number of attempts or it is not too difficult to complete, you can increase the weight by 5- 10% to deepen the stimulation.
Three: Dumbbell Fitness Program:
1, Dumbbell Fitness Program for Beginners (8 weeks)
Day 1 day:
Dumbbell bench press 3* 12RM upward tilt dumbbell flying bird 3* 10RM sitting dumbbell bending arm extension (one arm) 3* 12RM dumbbell bending arm extension 3* 12RM.
The next day:
Dumbbell rowing 3* 10RM Dumbbell Shrugging 3* 12RM Dumbbell Concentrated Bending 3* 12RM Dumbbell Hammer Bending 3* 12RM
The third day:
Bending dumbbell side lift 3* 12RM dumbbell side lift 3* 12RM dumbbell press (arm) 3* 12RM single dumbbell squat 3* 12RM
Day 4: Rest
Note: Practice for 3 days, rest 1 day, and so on.
2. Dumbbell Fitness Program for those with a certain foundation (8 weeks)
Day 1 day:
Dumbbell bench press 4* 12RM dumbbell supine arm lift 4* 10RM upward inclined dumbbell bird lift 4* 10RM vertical leg lift 4*30 times and belly roll 4*30 times.
The next day:
Dumbbell Shrugging 4* 12RM Pull-ups (wide grip) 3 * 10 Dumbbell Rowing 4* 12RM One-handed Dumbbell Rowing 4* 12RM Abdominal Ripper X 1
The third day:
Dumbbell lift (arm) 4* 12RM dumbbell front lift (arm) 3* 12RM dumbbell side lift 3* 12RM bending dumbbell side lift 3* 12RM single-arm dumbbell side bend 3* 12RM.
The fourth day:
Dumbbell concentrated bending 4* 12RM dumbbell hammer bending 4* 12RM dumbbell bending arm flexion and extension 4* 12RM dumbbell neck back arm flexion and extension (arm) 3* 12RM abdominal muscle tears X 1.
Day 5:
Single dumbbell squat 4* 12RM dumbbell lunge squat 4* 12RM sit on dumbbell, lift your feet and heels 3* 12RM air pedal 4*30 times, and rotate the load-bearing plate 3*20 times.
Day 6: Rest
Note: Practice for 5 days, rest 1 day, and so on.
Two sets of family dumbbell fitness programs for thin people to gain muscle.
The plan is to train once every three days.
Abdominal exercises, sit-ups should be replaced by belly rolls, and specific actions can be searched for online video tutorials.
Push-ups are located in the chest, shoulders and triceps brachii. You can adjust the width of the distance between your hands to determine the training position: width is chest training; If it is very narrow, practice triceps brachii. The height of the feet determines the degree of exercise on the shoulders. The higher your feet are off the ground, the more you can exercise your shoulders.
Pull-ups forward: Open a door and measure the edge facing the door. Grasp the handles inside and outside the door with both hands, put your feet on both sides of the door, clamp the door with your legs, and put your heel directly under the door handle. Tilt up and back, straighten your arms, bend your knees and squat down, with your back at right angles to your thighs. Note that your toes can't leave the ground at this time, then pull your body forward with your arms until your chest touches the measuring surface of the door, and then return to the ready posture.
Main points of squat: face the wall, feet apart slightly wider than shoulders, and toes stick to the wall. Put your hands on the wall and look up as far as you can. Then squat down and ask your knees not to touch the wall, and your thighs and calves are at 90 degrees. Get up.
Dietary advice:
It has been clearly pointed out in the above principle of muscle growth that protein's supplement is an important condition for muscle growth, so you should adjust your diet structure to one with high protein, low fat and low carbohydrate. The first is to reduce the intake of oil. Try not to eat fried food and fat. Pork or mutton contains a lot of fat even if it is pure lean meat. It is recommended to eat less or not. If you eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk and bean products. It is best to halve the amount of staple food per meal, and replace the insufficient part with crude fiber vegetables to increase satiety.