Whether you are a strong boy or a weak boy, different training moves will have different training weights. The choice of weight is 60%~80% of the maximum weight you can lift at a time. For example, the limit weight of your dumbbell bending with one arm is 20KG, so the weight of your training is 12KG.
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Setting of training variables: training frequency, number of training groups and interval of each group are as follows.
Usually, group training is adopted, and there are 4 groups in one action. The interval between each group varies from 30 seconds to 3 minutes. If you are a beginner, it is recommended to take a break between groups for 1~2 minutes. .
In the case of using free weight-bearing equipment (barbells and dumbbells), the number of people in each group is 8~ 12.
Some guiding principles of strength training.
Except for abdominal muscles, the interval between two exercises in the same place is more than 48 hours. Abdominal muscles can be practiced every day, but the time interval should be more than 24 hours.
Training muscles in the same area every day will not promote muscle growth, because muscles grow in the cycle of destruction (strength training)-repair (supplementing protein). In strength training, training will destroy muscle fibers, and supplementing protein is used to supplement the damaged muscle fibers. In the process of supplementation, the original muscle fibers will gradually become larger, which is the basic principle of muscle growth. If we continue to train them before their muscles recover, it will only have the opposite effect.