As you are just beginning to exercise, it is suggested that you focus on compound training movements in the initial stage of fitness, which only involves multiple large muscle groups, mainly including dumbbell bench press, dumbbell squat, hard pull, dumbbell rowing and so on. Exercise intensity, each group does 8- 12 exhaustive exercise. Exercise 3 times a week, once every other day, 3 movements each time, 3-4 groups for each movement. Pay attention to rest and nutrition after fitness. Dumbbell fitness knowledge needs to be explored in continuous study and practice, and the most important thing in fitness is persistence.

In the middle stage, the exercise movements and methods are similar. You can practice one part every day, chest-arm-shoulder-leg-back-abdomen.

Be sure to pay attention to rest and nutritional supplements. You can eat eggs, milk, bread and the like in the early stage, and you can eat muscle-building powder and protein powder in the middle stage.

The most important thing in fitness is persistence. Don't expect to get good grades in a short time. Only 2-3 years of persistent exercise can achieve good results.

At the same time, pay attention to your own exercise to prevent muscle strain from going from less to more. It is normal to have muscle ache in the early stage, so you can rest for a few days without pain before continuing.