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.

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.