Height 1.60m * * weight 60kg-25kg combination;
Height1.70m * * weight 70kg-30kg combination;
Height 1.80m * * weight 80kg-35kg combination;
Height1.90m * * Weight 95 kg -45 kg combination.
In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. If the purpose of your dumbbell fitness is to gain muscle, do dumbbell movements from 8RM to 12RM every day, with 3 to 8 groups of 8 to12 in each group; If the purpose of your dumbbell fitness is to keep fit, do the related dumbbell movements 15RM to 20RM every day, and do 5-6 groups for each movement, each group 1520.
It's better to exercise your arm strength with an arm stick every day, dumbbell or arm stick? Remember, there is no absolute good! There can only be a certain relativity! As long as the arm stick exercises and strengthens the triceps, it is of great benefit to strengthen the elasticity of muscles! Dumbbells are usually used to touch our biceps, so you can choose different equipment to practice according to different training methods! But pay attention to the ways and means, and don't strain your muscles because you are eager for success! Wish you success!
I just like dumbbells ... I can practice my head, shoulders and arms ... I have never used my arm. ...
Can arm strength stick exercise arm strength? Sure, but you need to stick to it. Let's go
I want to exercise my strength with an arm stick, 30 kg, 40 kg, 50 kg ... I think if you want to exercise, you should buy a chest expander ... that's faster than your arm ... Besides, you can't buy more than 50 kg.
Can arm bars exercise chest muscle strength? More effective, but if you want to build strong muscles, you'd better do push-ups often! I just went from 0 ABS to 4 ABS. There were no strong biceps before, but now there are (sometimes practicing dumbbells) and chest muscles (probably due to arm sticks)! Well said! Give some points!
The arm bar has an auxiliary effect on pectoralis major, but the effect is not obvious. Doing push-ups or bench presses with dumbbells (heavy or barbells) is the best way to practice pectoralis major.
It is advisable to make the muscles feel sore every time. Remember not to do it every day (see clearly that your method is wrong). Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue. To put it bluntly, after you finish anaerobic exercise, your muscles will grow.
Only by scientific fitness can we have perfect muscles.
It is better to exercise arm strength with arm strength device or push-ups for different parts of muscles, with different emphasis! Pure arm strength, arm stick is better, push-ups take care of both chest muscles and arm strength!
Is it enough to exercise your arm strength until it hurts every day? Ha ha! It's not that simple,
If you want to increase the dimension of muscle, that is, make the muscle surface look thick, you can generally use RM (maximum repetition) to measure the intensity of exercise, that is, practice with a weight that can complete 9- 15 repetitions. It will definitely hurt when you start practicing, and it will disappear in a week or so. Because you have adapted to this intensity, you won't feel sour if you do it again. At this time, you should strengthen the load. Or continue to do it according to the number of repetitions that can be done 9- 15 times, and add strength after a while, and your muscles will increase significantly. We should strengthen the intake of protein in our diet at ordinary times, and protein is a component of synthetic muscle.
Frequency: 3 times a week, you can practice on 1, 3, 5, or 2, 4, 6, and then arrange it.
Pay attention to the standard of action and carefully control the muscles when practicing. The brain should deliberately contract the muscles you want to practice and involve other non-main muscles as much as possible. To practice that muscle, you must first feel tired. That muscle is the most tired.