1, exercise time.
In this case, you can exercise several times according to your physical condition. If you want to exercise and strengthen your physique, you will usually feel a sense of pulling on the first day, but you will recover after a rest the next day. Don't exercise too much. You can start several times in the early days, usually two or three times a day, but you should exercise one hour before meals and don't exercise after meals.
Generally speaking, dumbbell training is more effective for three people than for fat people. Dumbbells are mainly used to exercise the parts where barbells can't work hard. Dumbbells are not stable enough. They can't stimulate heavy muscles like barbells. If you can persist in moderate exercise every week, it will be effective in one month and obvious in several months. You can exercise 10 minutes every day, and if you don't feel uncomfortable, gradually extend the time.
2, the way to practice.
① When practicing barbell, stick the upper arm to the sides of your body, hold the dumbbell backwards to ensure that your back is straight, your body can't shake back and forth, and you can't throw the dumbbell upward to avoid shoulder and lower back compensation. Be sure to push it up first, and then work together. It will be better when it contracts. Because barbell exercises need to use chest muscles. Another advantage of dumbbells is safety, which helps to make up for muscle imbalance.
Although I didn't hear the sounds of abdominal muscles and chest muscles, there were many people holding barbells on the table. So I suggest that if you really want to get twice the result with half the effort, you'd better practice 80% dumbbells and use the rest on barbells.
3. Practice notes.
Don't arch your back and hips or hold your breath. It will make your muscles out of control, which is dangerous. While practicing pectoralis major, we should strengthen the exercise of triceps brachii. Without developed triceps, it is impossible to push heavy barbells and developed pectoralis major muscles. At the beginning, the axis of dumbbell should be placed in the middle of pectoralis major to make pectoralis major produce strength.
(2) if the dumbbell is raised on the shoulder, you can only exercise the shoulder muscles. The effect of chest muscle training is not ideal. Try to press upward, lie on a sloping board with a certain inclination (about 20-25 degrees), and then practice with barbells or dumbbells of the same weight. Stimulate your muscles from another angle and you will soon see new effects.