Dumbbells are actually enough! Generally speaking, it is impossible to shape your body by dumbbells!

But the most basic things can be done!

General chest, head and shoulders can be practiced!

Briefly introduce some methods to you! The important thing is to explore and practice by yourself! I hope my method can inspire you.

Let's talk about breasts first! The easiest thing is to find a long chair, preferably narrow! Lie down, lift the dumbbell horizontally with both hands, and then bend it to the minimum of arm bending. Repetitive movements can stimulate the muscles in the chest. Remember that when you lie down, you must fully hold your chest, hold dumbbells in your arms, and rely on your chest for strength! It depends on how you feel when you practice!

The method is to choose a small weight and multiple times when you start practicing, and generally do 3 groups 15 times! Slowly increase it!

Two heads are also relatively simple! One is that you are doing it! Put the arm shaft on the inner thigh, and then the hand is vertical! Bend the dumbbell up! This is a very useful way to stimulate both ends!

Another way is to find a stool with a backrest! Still working, put the arm shaft behind the stool! This kind of stimulation is more effective! You can stimulate both heads without any help!

The same small weight 10 a group of 3 groups.

Shoulders need balance! Because you use dumbbells, not barbells!

Find a small stool with a backrest! Do the above, lift dumbbells and do push-ups with your hands up! Then restore! Just restore the two arm axes to be parallel 180 degrees! It's hard to use dumbbells, just one set 10! Same three groups!

This is what I call the method! Better do it in front of the mirror! In this way, you can clearly see whether your behavior is standardized.

Eat something nutritious within 30-90 minutes after exercise, such as yogurt and bread!

Because protein is badly needed for a period of time after exercise, such exercise can not only strengthen the body, but also

Can enhance resistance!

I have been practicing fitness for 5 years! A little experience. I hope it helps you!