Today I'm going to talk about the family dumbbell fitness program. First of all, I will pay attention to the following points: 1, the action standard improves the difficulty intensity; 2, increase the number of times to improve strength; 3. Strengthen the control of weight (lift the weight instead of throwing it). For example, the dumbbell is lifted horizontally 1 second, and then lifted up for 2 seconds. 4. Regardless of body weight, the peak contraction is 1-2 seconds; 5, all rest time control in 30-60 seconds, leapfrog over 60.

Monday:

Pectoralis major, triceps brachii and abdominal muscles

musculus pectoralis major

(1) Push-ups: All groups were exhausted during warm-up.

trio

(2) The weight of the dumbbell in supine position is 8rm- 12rm.

quadruplet

(3) Tilt the bench press upward for 8rm- 12rm

quadruplet

(4) Sleeping dumbbell bird 8rm- 12rm

trio

triceps brachii

(1) supine arm flexion and extension 8rm-12rm

quadruplet

(2) The back arm of dumbbell head flexes and stretches for 8rm- 12rm.

quadruplet

(3) Bend and stretch your arms.

8RM―― 12RM

quadruplet

abdominal muscle

(1) Sit-ups at both ends+Sit-ups+Sit-ups

trio

Tuesday:

Back, biceps brachii, forearm

hard-working

(1) Pull up 8rm- 12rm

quadruplet

(2) dumbbell rowing 8rm- 12rm

quadruplet

(3) Bend down and row 4 groups with one arm until you are exhausted.

biceps brachii

(1) dumbbell bending 8rm-12rm

quadruplet

(2) Dumbbells are alternately bent for 8rm- 12rm.

trio

(3) The dumbbell is bent at a concentration of 8rm- 12rm.

trio

forearm

These two movements go through four stages: 1, acid 2, swelling 3, burning 4, and the sense of explosion increases 5 times a week in each group.

(1) Wrist flexion and extension 40RM

trio

(2) Wrist bending 40RM

trio

Thursday: shoulders, abdominal muscles, calves

shoulder

(1) Bend over and watch the birds

8RM―― 12RM

trio

(2) dumbbell press 8rm- 12rm

trio

(3) dumbbell side lift 8rm- 12rm

trio

(4) Raise the dumbbell horizontally before 8 rm-12 rm.

trio

(5) Dumbbell Shrugging 8rm- 12rm

quadruplet

abdominal muscle

Sit-ups at both ends+sit-ups+abdomen reduction

trio

Leg: The weight of these two movements is not estimated enough, so it is necessary to increase the number of times to improve the intensity to exhaustion.

(1) Raise the standing posture of heel group 3 with load.

(2) Lift the heel group 3 with sitting posture and load.

Friday: quadriceps femoris, biceps femoris and calf.

quadriceps femoris

(1) The frog jumps 30 meters three times (change the frog step and take the stairs once a week)

(2) Dumbbell Squat 4 groups

Each group is exhausted.

(3) Dumbbell Squat 8 rm- 12 RM

trio

biceps femoris

(1) dumbbell straight leg hard pulling 8rm-12rm

quadruplet

Leg: The weight of these two movements is not estimated enough, so it is necessary to increase the number of times to improve the intensity to exhaustion.

(1) Raise the standing posture of heel group 3 with load.

(2) Lift the heel group 3 with sitting posture and load.

Stretch the training area after training.

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