If you buy a movable dumbbell (that is, you can increase or decrease the weight of the weight plate), you can rest for a minute or two when you can't lift it, reduce the weight of the dumbbell and continue to do it. If you are tired, you can do it again. It takes about three or four times and the effect will be better.

If the goal is to gain muscle, then practice intensive training at a fixed time every day to be exhausted!

The best training time is 4 pm to 6 pm or 7 pm to 8: 30 pm. Choose one hour to one and a half hours for training.

If the goal is to lose weight, you can do exercise many times a day, mainly with light weight.

It is not a good choice to practice your arms alone, but to practice all over your body. In addition, practicing these large muscle groups, such as chest muscles and thighs, can promote the secretion of growth hormone and accelerate the growth of other muscle groups.

Family or dormitory fitness, you can use push-ups and weight-bearing push-ups to practice chest muscles; Dumbbell bending exercises the arm; Dumbbell hard pull, pull-ups to practice waist and back; Shoulder lifting on dumbbell; Dumbbell squat to practice thighs; Skipping rope to practice calf.

But if you want the effect to come quickly, of course, it is best to go to the gym to receive heavy training.

You don't need to ask fitness questions on Baidu. You can go to Dabin Fitness Network, Fitness Empire, muscle engineering, and burn muscles. The people there are experienced and answer questions comprehensively.