The first training day: focus on training biceps brachii and pectoral muscles.
Dumbbell bending with one arm, sitting posture, 12 times, 8 groups (left 4 groups, right 4 groups)
Push-ups 12 times, four to six groups, of which half width and half standard (hand and shoulder width), a few fast, a few slow.
Dumbbell standing posture bending (hands alternating), 12 times, 4 groups, the body remains stable, be careful not to swing.
The second training day: shoulder and abdominal muscles
Dumbbell side lift, not too heavy, 8 times, 4 groups.
Dumbbell shrug, appropriate weight, 12 times, 4 groups.
Lift dumbbells, medium weight, 8 times, 4 groups.
Dumbbell lifting, moderate weight, 8 times, 4 groups.
Sit-ups, 30 times in each group, 4 ~ 6 groups.
The third training day: triceps brachii and forearm
The dumbbell arm behind the neck flexes and stretches, 8 times, four groups, this is a single arm, 2 groups on each side.
The dumbbell arm (hand) behind the neck flexes and stretches, which is heavier, 8 times, 4 groups.
Prone (or kneeling) arm flexion and extension, 8 to 12 times, 4 groups.
Dumbbell wrist flexion, 12 times, 6 groups, forearm is difficult to stimulate deeply, so the number of groups is a little more.
If there is a single parallel bar in the community, then add the parallel bar arm flexion and extension on the first training day and the horizontal bar pull-ups on the third training day.
When doing dumbbell exercises, we should pay attention to the forearm movements, and the big arm should be fixed, which is good.
If you have any fitness questions, you can ask our coach to answer them.