First: your age now is actually whether you are an adult or not! (Female voice, age confidential)

Second: Your current height and weight. Measure!

Third: your goal. Do you want to build muscles, lose weight, or strengthen your strength!

Body mass index = weight (kg) ÷ height (m) ÷ height (m). The normal body mass index is 20 ~ 24, over 24 is overweight, over 26 is obesity.

Test it yourself! It should be normal. But it's a little thin. Therefore, it is necessary to increase the appropriate weight.

I guess you might like Bruce Lee's slim figure.

To exercise like that, you must have a high degree of muscle separation. But without muscles, there is no separation. So the first thing you have to do is to increase your muscles. In this respect, the most important thing is not to practice, but to eat and sleep. Eating, sleeping and exercising are the motto of fitness.

Before exercise, you need to test your maximum muscle strength (rm), which refers to the maximum load that a certain muscle or muscle group can lift for a specified number of times before fatigue. There are three ways to determine your RM load. First, if you want to find the weight of 10RM through trial and error, you must try it several times until you find the maximum weight that 10 can lift. This is very important for you, because you can maximize your muscles in a set of 8 to 10 training. The standard number of truly developed muscles is between 8- 12 and 6-8. These two kinds of exercises are the best for muscle development, but the strength of muscles is not as fast as that of low-weight exercises. In view of your limited weight, try to find out your rm. Note that rm of each muscle and muscle group is different.

After finding rm, you can train. Although there are only dumbbells, you can also exercise your whole body. In fact, for beginners, the equipment is the best, because the protection of the equipment is the best (because the equipment moves according to a certain trajectory), and the free weights such as barbells and dumbbells are the best for middle and senior bodybuilders. But that doesn't mean you can't exercise with dumbbells, just be careful! The following are the training moves (in view of the weight limitation of dumbbells, I didn't design leg muscle exercises for you, because it is better not to practice if you can't reach the weight)

Key points: Strength training requires a high degree of concentration, focusing on the muscles you exercise, and ideologically controlling the movement track of the muscles you exercise. It's like doing a simulated shooting in your head. This will help you exercise better and exercise safely!

Chest:

Hold the dumbbell and push the dumbbell bird (mainly to practice pectoralis major) for 4 times, with the maximum muscle strength of 8- 10RM each time. Heavy weight is the only rule to exercise chest muscles.

Shoulder:

Sitting dumbbell press (this action exercises most shoulder muscles, which requires a large weight and the number of times is 6-8RM, and should be carried out at the beginning of practicing shoulder muscles)

Arnold recommended (dumbbell recommended in the same sitting position)

Dumbbell side lift (low weight and high frequency, generally 12- 15RM)

Dumbbells are raised horizontally before alternation (same as above).

Bend the dumbbell with one arm and lift it horizontally (same as above).

Back off:

Bend over and stroke backwards with dumbbells (heavy weight, low frequency, 6-8rm)

Bend over and row with dumbbells (same as above)

One-arm lunge (10RM)

Arm:

Bend over and lift dumbbells. Bend over and lift dumbbells. Bend over dumbbells, bend over and stand. Bend the dumbbell (10RM, focus on biceps brachii, pay attention to peak contraction and arm external rotation).

Bend your arm and stretch your neck, then bend your arm and stretch your arm (10- 12rm) to practice triceps brachii.

Each action is completed in three groups. I have written down the number of people in each group. There are too many specific contents of the action, you can refer to it online!

Also, be sure to pay attention to your diet. Before exercise, eat a little whole wheat bread and a slice. Drink milk and eat egg whites and whole wheat bread after exercise. Eat more beef and chicken breast for three meals a day. Don't eat pork and fried food. And vegetables, of course. A meal after each exercise is very important, because muscles break down during exercise, so if you want to increase muscles, you need to combine nutrition. Protein is very important. And learn to eat less and more meals, six meals a day, and not too much in each class!

And pay attention to rest, don't stay up late!

I hope you can build a good figure!