Of course, some people don't have enough time for weight training in the gym because of work or other reasons. At this time, you can choose a group of dumbbells for weight-bearing fitness.
Action 1: dumbbell squat with weight
Exercise muscles: quadriceps femoris, hamstring and hip muscles.
Key points of action: step out one leg to one side, fix the back in a straight state, bend your knees and lower your torso, and keep inhaling. Stop for a while until the muscles of the hips and legs are completely contracted, then exhale and get up and return to the starting position.
Primary: every day 1 group, each group 10- 15 times, with 5-6 minutes rest between groups.
Intermediate: 4 groups every day, 30 times in each group, with 8- 10 minutes rest between groups.
Advanced:
1. Three groups a day, 30 times in each group, with rest between groups 15-20 minutes.
2. Three groups every day, 60 times in each group, with rest between groups 1-2 hours.
Action 2: dumbbell bench press
Exercise muscles: Brachial muscles around the arm stimulate the muscles of the Brachial muscles.
Action points: the upper arm is slightly fixed on the chest, the forearm bends and contracts the brachialis capitis muscle, and the dumbbell height is kept at shoulder height for one second.
Primary: 3 groups a day, each group 12-25 times, with 5-8 minutes rest between groups.
Intermediate: 6 groups every day, 35 times in each group, with 6-9 minutes rest between groups.
Advanced:
1. Three groups a day, 30 times in each group, with rest between groups 10-20 minutes.
2. Every day, there are 3 groups, 60 times in each group, and the rest between groups is 1-2 hours (the number of training groups is too difficult, so it is recommended that people who exercise regularly try).
Action 3: Lift dumbbells.
Exercise muscles: Brachial muscles and posterior horn muscles.
Action points: palms of both hands are slightly outward, forearms move dumbbells from inside to outside, keep the height of dumbbells consistent with the height of raised feet, and slowly return to the starting position after a short pause.
Primary: every day 1 group, each group 10- 15 times, with 5-6 minutes rest between groups.
Intermediate: 4 groups every day, 30 times in each group, with 8- 10 minutes rest between groups.
Advanced:
1. Three groups a day, 30 times in each group, with rest between groups 15-20 minutes.
2. Three groups every day, 60 times in each group, with rest between groups 1-2 hours.
Action 4: Dumbbells bend alternately.
Exercise muscles: Brachial muscles, anterior horn muscles and medial pectoralis major muscles.
Action points: the elbow of the arm is slightly close to the upper body, and the palm is relatively positioned. Fix the upper arm to bend upward and keep the state of inhalation-exhalation-inhalation.
Primary: 2 groups a day, each group 15-20 times, with 3-5 minutes rest between groups.
Intermediate: 5 groups every day, 30 times in each group, and 5- 10 minutes between groups.
Advanced:
1. Two groups every day, 50 times in each group, with a rest of 20-30 minutes between groups.
2. Two groups a day, each group 100 times, with 3-5 hours rest between groups (slightly more difficult).
Trainers need to be careful not to push too hard, especially those who are weak, and reduce the training intensity reasonably.