10 kg dumbbell is a little light, so it is recommended to buy a pair of adjustable dumbbells over 25 kg. Let's start with dumbbell training and abdominal muscle training. Chest muscles: dumbbell bench press, four groups of dumbbell birds, push-ups and shoulders: dumbbell side lift, training deltoid middle bundle. Dumbbells are bent on birds to train the posterior deltoid muscles. This action does not need too much weight, this part of the muscle group is very small. Biceps biceps brachii: dumbbell bends to lift triceps brachii: dumbbell bends to stretch the arm back: dumbbell row, the back is a large muscle group, with heavy weight. Abdominal muscles: There are many training methods. I think it is more effective to do sit-ups on the supine board. Abdominal muscle training needs high frequency and times, that is, training when you have time, instead of resting and recovering the next day like other muscle groups. Every time you train, you have to walk high-frequency legs: training these muscles with dumbbells is relatively simple, that is, squatting. As for the number of groups of each action, there are different opinions. Some materials say that the number of groups is too high to practice any more, but most of them are still within four groups. I was also training in about 4~5 groups. The frequency of each group is 8~ 12 times. Weight: 8~ 12RM When I exercise abdominal muscles on my back, I usually do five groups, 50 times in each group, and sometimes the first group does 100 times. 4~5 groups should be trained for every movement of chest muscles and shoulders, and the training weight of shoulders should not be too heavy. I hope my experience can help you.