If you don't practice big men, you can exercise your muscles in small groups. This is the muscle line of exercise. Why?

The noun RM means:

RM (REDETMOMAXI-MUM) refers to the weight that you can lift or push at most once. For example, if you push up 100KG at most five times at a time, the weight is 5RM.

The usual way to determine your weight is:

Trial and error

If you want to find out the weight of 10RM, you must try to lift several weights repeatedly until you find the maximum weight that can only lift 10 times. It should be noted that there should be enough interval before each attempt to avoid the fatigue that has not recovered from the last attempt from affecting the next attempt.

The concept of RM is very clear, so how much RM is the fastest weight to grow muscles?

In popular words, it is:

The training mode of "big weight, less times" tends to increase muscle strength and volume.

The training mode of "small weight and multiple times" is more inclined to enhance endurance and reduce body fat.

Specific to several RM:

1-4RM mainly trains absolute muscle strength and physical strength;

6- 12RM is mainly for training muscle mass;

15-20RM is mainly used to train small muscle groups and enhance muscle lines and elasticity;

30RM and above are mainly used to reduce body fat and enhance cardiopulmonary function.

Seen from above,

If you just want to add muscle lines, the training plan you want is:

1 group exercise 15-20 is more appropriate, and it is enough to do 12- 16 group every training.

I wonder if your dumbbell can be adjusted. If it is not adjustable, it needs more times. For example, if you can bend down and lift dumbbells 30 times in a row, 30 times is the standard. Although the weight of this RM dumbbell may not reach, it can still be practiced!

Muscles should have a sense of lines, and the most important thing is that the fat content should be low enough. Why is Bruce Lee's muscle content not high but its muscle lines are obvious? It is because his fat content can't be lower.

Fat loss can only be achieved through aerobic exercise.

What is aerobic exercise?

Aerobic exercise is a kind of persistent exercise to enhance the human body's inhalation and utilization of oxygen. Its sports characteristics are light load (that is, low intensity is different from our overload to challenge the muscle limit), rhythm and long duration. According to sports medicine, the suitable exercise load of aerobic exercise is 4 ~ 5 times a week, each lasting 20 ~ 30 minutes, and the heart rate during exercise is 120 ~ 135 times/minute.

Which events belong to aerobic exercise?

Walking, brisk walking, jogging, skating, swimming, cycling, playing Tai Ji Chuan, doing fitness dance, skipping rope/doing rhythmic exercises and so on.

Personally, I think jogging, skating, swimming, cycling and skipping are the best. I personally recommend 45 minutes of exercise at a time!

The scientific concept of fat reduction is:

Aerobic exercise combined with strength training is the best way to control body fat at an ideal level.

Many people mistakenly believe that simple aerobic exercise is the most effective way to control and reduce body fat for the following two reasons.

1。 Aerobic exercise consumes fat first, and strength training consumes sugar stored in the body.

2。 Within the set heart rate range, 45 minutes of aerobic exercise consumes more calories than the same time of strength training, while the strength training after practice requires rest between each group and consumes much less calories.

The reason for refutation is also the reason for the combination of equipment and oxygen:

Aerobic exercise can achieve the goal of burning calories, but it can't improve the metabolic rate for a long time. Although strength exercise can't increase the heart rate for a long time, it increases the total muscle mass, thus increasing the metabolic rate and making people consume more calories at rest. This is why the combination of aerobic exercise and strength exercise is the best way to lose weight.

Many people who choose aerobic exercise can certainly achieve the goal of reducing fat, but when they engage in excessive aerobic exercise, put aside strength exercises or do light strength exercises,

This is definitely not enough to maintain muscle mass. If the total muscle mass decreases, the resting metabolic rate, that is, the inactivity on this day, will decrease and the body fat rate will increase accordingly. Losing weight has no effect. To change the ratio of fat to muscle, it is necessary to develop and maintain the total muscle mass with relatively heavy strength. After strength exercise, do moderate to high-intensity aerobic exercise.

I will make a training plan for you according to your situation:

Dumbbells can be used to practice muscles 2 and 3, as well as muscles 3 and trapezius in the shoulder. Because you are a beginner, it is more detailed, so look at the space carefully!

Exercise methods and action points of each muscle:

One: two muscles: standing dumbbell and bending.

A. Key exercise parts: mainly exercise the brachialis and biceps brachii. B. Starting posture: upright or sitting posture, arms straight and naturally drooping, dumbbell in hand, tiger's mouth facing forward. C. Action process: At the same time, bend the upper arms around the elbows with dumbbells, tighten the upper arms and forearms forcibly, pause for 2-3 seconds, then exhale, slowly put the bell down to one side and repeat the exercise. D. training points: when holding the lever and swinging, the upper arms of the two arms are fixed, and the bell is held by the straight wrist, and the inertia force of the upper body swinging is not allowed.

Triceps: Prone arm flexion and extension.

A. Key exercise site: triceps brachii. B. Starting posture: naturally stand at one end of the stool, bend the upper body forward until the back is parallel to the ground, support the stool with the palm of your left hand, hold the dumbbell with your right hand, bend your elbow so that the right upper arm is close to the side and parallel to the back, and the forearm hangs down. C. Action process: hold the bell, keep the upper arm close to the body, fix the elbow position, hold the bell and lift it until the arm is straight, and then slowly lower it to recover. Only the forearm moves up and down. D: Training key points: adopt the "isolated training principle", when holding the bell until the whole arm is straight, make the triceps brachii completely contract, keep still and meditate 1, 2, 3, and then put it down for reduction.

Three: shoulder trapezius: there are more here, because the trapezius is divided into three parts: front, middle and back!

Dumbbell push

A. key exercise parts: this action is to exercise the large muscle groups in the upper part of the trunk. For example: deltoid, trapezius, upper thoracic, triceps brachii and upper back muscles. B. Starting position: Hold the bells on both sides of the head with both hands. C. Action process: push the dumbbell vertically with both hands until the arms are straight. Then slowly lower it to the starting position. D. training points: dumbbell grip has greater freedom than barbell.

Stand upright and lift horizontally.

A. Key exercise areas: posterior deltoid and upper back muscles. B. Starting posture: Stand with your feet shoulder width apart, hold dumbbells in the palms of your hands, bend your upper body forward and parallel to the ground, and bend your legs slightly, so that there is no tension in your lower back. C. Action process: Lift the two hand bells to both sides until the upper arm is parallel to (or slightly beyond) the back, pause for a moment, and then put down the dumbbell to recover. Do it repeatedly. D. Training points: If the elbow and wrist are slightly bent when holding the bell to both sides, you will feel that you can get better deltoid muscle contraction. During the whole exercise, the mind should focus on the contracted muscle groups.

Use dumbbells or barbells to lift horizontally before.

A. Key exercise areas: upper chest and deltoid toes. B. Starting posture, stand naturally, hold a bell in each hand or hold a barbell in front of your legs. C. Action process: Lift the dumbbell or barbell forward (elbow slightly flexed) until it is parallel to the line of sight. Then, slowly put down the reduction and repeat it. D. training points: if you use dumbbells, put your fist forward and hold the bell in front of you. This method is to concentrate on training deltoid toes alone.

Four: trapezius muscle:

Shrugged

A. Key exercise areas: trapezius, neck and upper back muscles. B. Starting posture: stand naturally, with hands forward, holding barbells or dumbbells and hanging in front of your legs. C. Action process: both shoulders are lifted upward at the same time, so that the acromion touches the ear as much as possible, and then the shoulders are slowly turned backwards at this vertex position, and then the arms are slowly turned downwards to the original position where the arms are drooping. Do it repeatedly. Don't bend your elbow when you shrug. D: Training points: If you bend your wrist slightly and turn your elbow tip outwards, it will be more effective for the contraction of the trapezius muscle of your shoulder.

About the number of groups:

All the movements of each muscle block add up to 12- 16 groups, and each group should reach above your 15-20, because you don't know what your RM is, so you have to decide the number of each group by yourself!

In addition, it is enough for each muscle block to exercise 1 time per week. Make sure this muscle doesn't exercise for at least 4 days and give it enough rest.

This is a way to exercise muscles, and you can lose fat in this way, because you only have to jump.

Slow jump rope for 30 minutes, 30 minutes can be divided into 3-5 groups, with half a minute to 1 minute to rest!

Don't rest too long, jump rope violently!

Or jog for 45 minutes every day-1 hour. It will be better if you can run! !

I hope I can help you.