First of all, your dumbbell is very light, so don't worry about roughness ~ You need to practice biceps brachii, triceps brachii and deltoid in order to make your arm muscles work out lines ~ Here are some actions you can do according to your own situation: arm training: bending is the main way to exercise biceps brachii * Sit down and bend 8- 12 (times) x 3-4 a group. Key exercise site: humerus. C. Action process: Hold the bell and slowly bend your elbow up to your chest. Don't move your upper arm, stick to the inner thigh. D. training points: when holding the bell, don't relax your back. When the bell bends to the chest, make the biceps brachii as tight as possible and keep still for 3 seconds. Then, put it down slowly. You can also do it standing. * Sitting posture: 8- 12 (times) The key exercise parts of x3-4 a group: mainly elbow flexion muscles such as biceps brachii. Starting posture: Sit on a fixed stool, with your upper body slightly leaning forward, your arms straight on the inclined plate, so that your armpits are attached to the upper edge of the inclined plate, your fists are forward, your dumbbells are raised backward, and your hands are shoulder width apart. C. Action process: inhale, forcibly lift your arms around the elbow joint until the bell is close to the clavicle, pause for 2-3 seconds, then exhale, relax and restore your arms, and repeat the exercise. D. training points: keep the upper arm still and stretch slowly and fully when bending the arm. Due to the limitation of the inclined plate, it is impossible to borrow the strength of other parts of the body when doing this action, so the training effect of biceps brachii is remarkable. But it is not suitable for beginners to do this action at first, and anyone who has reached the primary training level or has the primary training level can do this action. * standing dumbbell hammer bending 8- 15 (times) x 3-4 a group key exercise parts: mainly bodybuilding brachialis muscle and biceps brachii muscle group. B. Starting posture: upright or sitting posture, arms straight and naturally drooping, dumbbell in hand, tiger's mouth facing forward. C. Action process: At the same time, both upper arms bend upward around the elbow with dumbbells, forcibly tighten the upper arm and forearm, pause for 2-3 seconds, then exhale, slowly put down the bell and return to the side, and repeat the exercise. D. training points: when holding the lever and swinging, the upper arms of the two arms are fixed, and the bell is held by the straight wrist, and the inertia force of the upper body swinging is not allowed. Triceps brachii: * Sitting posture, single arm, neck, back and arm flexion and extension 8- 12 (times) x 3-4 a Group's key exercise site: triceps brachii. B. Starting posture: Sit on a stool with your feet flat on the ground, hold the bell in your right hand, palm forward, and hold it straight above your head. Put your left hand on your left waist. C. Action process: the right upper arm clings to the right ear and does not move. The bell falls on the left shoulder in a semi-circular arc, and the lower the bell falls, the better. Then use the contraction force of the triceps brachii of the right arm to hold the bell, lift it up and reset it. Do it repeatedly. When the left hand and the right hand alternate, the same number of times should be completed. D. training points: the training effect of holding the bell diagonally behind the head is better than that of falling behind directly. * prone arm flexion and extension 8- 12 (times) x 3-4 a group key exercise site: triceps brachii. B. Starting posture: naturally stand at one end of the stool, bend the upper body forward until the back is parallel to the ground, support the left hand on the stool with the palm of your hand, hold the dumbbell in the right hand, bend the elbow, and make the right upper arm close to the side and parallel to the back, and the forearm droop. C. Action process: hold the bell, keep the upper arm close to the body, fix the elbow position, hold the bell and lift it until the arm is straight, and then slowly lower it to recover. Only the forearm moves up and down. D: training points: adopt the principle of teasing and isolating training. When the bell is held until the whole arm is straight, the triceps brachii will be completely contracted, and the silent number will remain motionless 1, 2, 3, * supine bending arm pull-ups 8- 12 (times) x3-4 a group. Key exercise areas: pectoralis major, triceps brachii, serratus and latissimus dorsi. B. Starting posture: Lie on your back on the bench, with your head exposed from the end of the bench, your back resting on the end of the bench, and your feet supported on the ground. Hold the center of the bar with both hands, and the distance between them is slightly narrower than the shoulder. Put the bell on the ground behind your head and make your lower back stand slightly. C. Action process: slightly bend your arm to hold the bell and pull the barbell to your chest. Then, bend your arm down until the barbell is slightly off the ground behind your head (the barbell doesn't touch the ground). Pull it up again. Lift it up. Do it repeatedly. D. Key points of training: You can use more weight to do bent arm pull-ups, which will have a greater effect on training. Shoulder and Back Muscles: (The following exercises have an auxiliary exercise effect on the arm) * 5- 15 (times) x3-4 A group, the key exercise areas: latissimus dorsi and shoulder muscles. B. Starting posture: hang your arms on a single pole, hold your hands with a wide grip distance, and hold your forehand on the crossbar to relax the lower part of your back, fully extend your latissimus dorsi, and bend and lift your calves. C. Action process: inhale, concentrate the contraction force of latissimus dorsi, bend the arm and pull up to the back of the neck, make it close to or touch the horizontal bar, and pause for 2-3 seconds. Then exhale, controlled by the contraction force of latissimus dorsi, so that the body slowly descends and recovers. Repeat the exercise. D, training points: don't swing back and forth during the action, use inertia to help; When the whole body droops, the shoulder blades should be relaxed. Fully stretch the latissimus dorsi in sitting position, keep the flat pull * the wide pull-ups in front of the neck up for 5- 15 (times) x 3-4 A group, and focus on the latissimus dorsi and shoulder muscles. B. Starting posture: hang your arms on a single pole, hold your hands with a wide grip distance, and hold your forehand on the crossbar to relax the lower part of your back, fully extend your latissimus dorsi, and bend and lift your calves. C. Action process: inhale, concentrate the contraction force of latissimus dorsi, bend and pull the arm up to the clavicle in front of the neck to make it close to or touch the horizontal bar, and pause for 2-3 seconds. Then exhale, controlled by the contraction force of latissimus dorsi, so that the body slowly descends and recovers. Repeat the exercise. D, training points: don't swing back and forth during the action, use inertia to help; When the whole body droops, the shoulder blades should be relaxed. Fully stretch latissimus dorsi. * dumbbell rowing 8- 12 (times) x 3-4 a group key exercise parts: upper back muscles, especially latissimus dorsi and biceps brachii of upper arm. B. Starting posture: kneeling on the bench with one leg and one hand on the bench surface. Hold the dumbbell forward with the other fist eye, next to the pituitary gland. Stand with your other leg straight and your upper body bent forward until your back is parallel to the ground. C. Action process: Hold the bell close to the leg side and lift it up to the shoulder or higher. When lifting the bell, concentrate the contraction force of latissimus dorsi. Then slowly put it down and recover along the original road. Do it repeatedly. Practice with one hand, and then switch to the other. D: Training points: When the dumbbell is lifted to the highest point (shoulder height), the upper body slightly turns to the other side, which will be more conducive to the complete contraction of the back muscles. * Side lift 8- 12 (times) x 3-4 a key exercise site: the lateral middle deltoid. B. Starting posture: stand naturally, hold dumbbells in both hands in front of the pituitary gland, bend your elbows slightly, and punch your eyes forward. C. Action process: Two hand bells are lifted to both sides at the same time until they are lifted to head level. Then, slowly fall back to the original position along the original path and repeat it. D. training points: in the process of lifting and releasing the bell, the elbow and wrist are always slightly flexed, which is more effective for the contraction of deltoid muscle. When the dumbbell is lifted to both sides, at the same time, the wrist is turned up slightly higher than the thumb until it is lifted to the highest position. When the dumbbell falls, the wrist turns back. * prone side lift 8- 12 (times) x 3-4 a group key exercise sites: deltoid posterior bundle and upper back muscle group. B. Starting posture: Stand with your feet shoulder width apart, hold dumbbells in the palms of your hands, bend your upper body forward and parallel to the ground, and bend your legs slightly, so that there is no tension in your lower back. C. Action process: Lift the two hand bells to both sides until the upper arm is parallel to (or slightly beyond) the back, pause for a moment, and then put down the dumbbell to recover. Do it again. D. Training points: If the elbow and wrist are slightly bent when holding the bell to both sides, you will feel that you can get better deltoid muscle contraction. During the whole exercise, the mind should focus on the contracted muscle groups. For how many groups to do, generally 3-5 groups of one action is enough, not too much. The numbers in each group are only useful when they can be done. If you can do it 15 times, you must increase the weight. We usually practice upwards at 10KG. To make muscle lines clear and distinct, we usually use repeated training to achieve the purpose of clear and distinct muscle lines, and use repeated training to increase muscle firmness (that is, girth). The so-called multi-copy method generally refers to doing 15 times or more. 15 times when the limit is reached, try to do more, and each group is like this ~