Measure words.

Take you for example, your 5 kg one-handed RM 25.

. If you can lift 15kg with one hand.

One. Then you 15kg

For you, yes.

1RM

First of all, fitness is a persistent project. Without a few years of persistence, it is impossible to achieve results. Even if it is achieved, it will return to its original shape without persistence. So you should have this preparation first, and then start planning exercises.

Be sure to do it step by step, such as your situation, don't come too hard, and make a good plan.

I can sweat, and the feeling of acid swelling is more appropriate the next day. Acid swelling does not mean pain. Also, this fitness can not be limited to strength. Endurance, physical strength and other aspects should also be strengthened. Food to eat and schedule are also needed. Let me make a simple plan for you. You weigh 7.5 kilograms.

Dumbbells are a little heavy for you, if you can adjust them to 5KG or 4KG.

Ideal.

From your literal point of view, you should strengthen the practice of biceps. In fact, the power of the hand can be divided into

Fingers, wrists, forearms, two heads, three heads and shoulders are all composed of comprehensive muscles, and each position

There are also different muscle groups, and each muscle group has different training methods.

Give you a preliminary plan: take a 5KG dumbbell as an example, and bend your arms with both hands.

Each arm

12 times

If a group feels relaxed after 10, it can be aggravated.

Group A ***4, rest 1~2 minutes, try to pay attention to the rest of the body and feel the contraction of biceps. Sitting posture with one arm bent and elbows supported on thighs, the precautions are the same as above. Group four. Just write two actions. If you need to strengthen your exercise, welcome to communicate. All the above are typed word for word. I hope it is useful to the landlord.