The first day of training: chest muscles+three heads
breast
1, dumbbell flat push 4-6 groups
2. Push your chest up.
3, dumbbell clip chest.
Santou
1, flexion and extension of dumbbell neck and back arm (single arm) 5-8 groups;
2, narrow push-ups 6-8 groups
10 minute stretching and relaxation.
The second day of training: back+two heads
hard-working
1, wide grip pull-ups (warm-up 1 group+formal group not less than 4 groups), if you can't do it at first, find someone to hold your legs, or cushion a bench to assist, I believe the school is alone.
2, one-arm dumbbell rowing 6-8 groups.
biceps
1, standing dumbbells bend alternately (arms should be adjusted according to their own situation) 6-8 groups.
2. Bend down and lift dumbbells for 4-6 groups.
3. Sit on dumbbells and bend 2-4 groups alternately.
10 minute stretching and relaxation.
Do aerobic exercise 30-40 minutes after training.
The third day of training: triangle+leg
Deltoid muscle training
Dumbbell shoulder press 6 groups
6 groups of front lifting dumbbells
Dumbbell side lift 6 groups
Six groups of birds with dumbbells bent.
Leg training
1, dumbbell weight squat 6 groups
2, dumbbell lunge walk 6 groups
Leg training costs a lot a day! So there is no oxygen!
10 minute stretching and relaxation.
Training Day 4: Strengthening Project
The second training of chest muscles
1, dumbbell upward oblique chest push 6 groups.
2, lying dumbbell clip chest.
Back second training
1, pull-ups (best)
2. rowing with one hand dumbbell.
In addition to the dumbbell exercise described above, otaku can also exercise muscles with the help of small instruments such as arm sticks and handles. It is worth reminding that when male friends exercise dumbbells, the weight of dumbbells is larger, usually 7 or 5 kilograms, which can also be aggravated according to their own situation; The second is push-ups, which require your hands to be slightly wider than your shoulders, keep your back straight when propping up, and support your body when your chest is about to touch the ground. The action should be in place. After a period of exercise, you can also aggravate the impact on your body, such as finding a family member to sit on, or putting heavy objects on your body to exercise.
Finally, I would like to remind you that while insisting on dumbbell exercise, you also need reasonable eating habits to supplement the energy consumed in your body. You can regularly consume high-quality protein, such as eggs, milk and lean meat. Of course, don't forget to supplement vitamins and eat more fruits and vegetables, which can promote the exercise effect and achieve the ideal effect.