Dumbbell Fitness Program Series (1)
This fitness course is suitable for beginners and intermediate dumbbell fitness enthusiasts.
Exercise equipment: dumbbell, dumbbell stool. Exercise intensity: low
1: Warm up for 5- 10 minutes.
2. Dumbbell Fitness Program
If you are thin, it is suitable to use muscle building powder. The method is to shake well with milk 1.5 spoon of muscle-building powder 30 minutes after exercise, and supplement carbohydrates (cereal steamed bread, etc. ) 60 minutes later. If it is normal or slightly fat, take whey protein powder. It is also taken 30 minutes after exercise and shaken with 1 spoon of milk. If the stomach is not good, it is recommended to use yogurt instead of milk. If you are overweight, don't do this fitness program, or add 40 minutes of aerobic exercise (running, skipping, spinning, swimming, aerobic, etc. ) to this fitness program.
Dumbbell Fitness Program Series (2)
This fitness course is suitable for students, friends and family dumbbell fitness enthusiasts who have enough time to exercise at home in summer.
Exercise equipment: dumbbell, dumbbell stool. Exercise intensity: medium.
1: Warm up for 5- 10 minutes.
2: Practice the fitness plan on Saturday.
If you are thin, it is suitable to use muscle building powder. The method is to shake well with milk 1.5 spoon of muscle-building powder 30 minutes after exercise, and supplement carbohydrates (cereal steamed bread, etc. ) 60 minutes later. If it is normal or slightly fat, take whey protein powder. It is also taken 30 minutes after exercise and shaken with 1 spoon of milk. If the stomach is not good, it is recommended to use yogurt instead of milk.
If you are overweight, don't do this fitness program, or add 40 minutes of aerobic exercise (running, skipping, spinning, swimming, aerobic, etc. ) to this fitness program.
Dumbbell Fitness Program Series (3)
This fitness course is suitable for fitness enthusiasts who are slightly overweight (please focus on aerobic exercise for those who weigh more than 10 kg).
Exercise equipment: dumbbells and dumbbell stools. Exercise intensity: low.
1: Warm up for 5- 10 minutes.
2. Dumbbell exercise program
Equipment: Exercise 3 times a week (40 -60 minutes each time). Do 5 groups for each of the following actions, and do 20RM for one group. (How to understand RM? Suppose you do an action with an 8KG dumbbell, and a group can do it up to 8 times. That's 8rm. We need you to exercise 20rm times here, so you should reduce the weight of dumbbells accordingly until a group can do 20rm at most. )
Dumbbell Fitness Program Series (4)
This dumbbell fitness program starts with the body shape of scooter brother, who usually works as a puller. Most of the body leans forward and pulls to the side. So the main exercises we arrange here, such as hard pull, bench press, squat and so on. And tend to exercise upper body muscles, abdominal muscles are the obvious characteristics of scooter's brother muscles, so a group of abdominal muscles are arranged for each exercise.
1: Warm up for 5- 10 minutes.
2. Dumbbell Fitness Program.
The movements are divided into four groups, each group 12RM, which improves the endurance of muscles and increases the degree of separation. If you are slightly fatter, please increase the number of groups to 5 groups, each group 15 times. For overweight friends, please give priority to aerobic exercise (running, skipping, cycling and other aerobic exercises). This plan can be suspended for the time being.