Dumbbell fitness is one of the common fitness methods. So do you know how to do dumbbell fitness in daily life?

Family dumbbell fitness program suitable for beginners and people with a certain foundation with different exercise for 8 weeks. For your reference!

First, the preparation before exercise:

1. Prepare a 5-6 square meter sports ground at home.

2. Prepare a rubber mat or carpet and put it under the bench to prevent the dumbbell from damaging the floor when it is placed on the ground.

3. Prepare a mirror to hang on the wall in case of correcting actions during exercise.

4. Prepare a stereo or tape recorder to play music during exercise, which can improve the enthusiasm of exercise.

5. Prepare a sitting stool or a bench that can adjust the inclination of the lying board.

6. Prepare a pair of dumbbells with adjustable weight and lock clips.

Second, exercise. Basic knowledge:

1. Please read the technical points of the movement carefully before exercising, and master the technical details of each accurate movement. See {Illustration of Family Dumbbell Exercise Method-Real Person Demonstration (Full Edition)} for details.

2, in the exercise must be combined with the principle of muscle exercise accurate application. You can refer to this article "How to Practice Muscle Men"

3. Exercise three times a week, once every other day, once a week for each part, and exercise dumbbells for 30-45 minutes each time.

4. Do warm-up and stretching for 5- 10 minutes before exercise, and do aerobic exercise for 10- 15 minutes after exercise.

5. Take a rest 1- 1.5 minutes between each group for each movement, and each group will do stretching activities at relevant parts intermittently.

6. If the weight of exercise exceeds the specified number of attempts or it is not too difficult to complete, you can increase the weight by 5- 10% to deepen the stimulation.

Three: Dumbbell Fitness Program:

Dumbbell Fitness Program for Beginners (8 weeks)

Plan the number of groups on the first day, the number of groups on the second day, the number of groups on the third day, and different exercise times every week.

1 Tilt upward, bench press 3, bend your knees and pull hard 2, lift horizontally on the sitting side 2112-15

2 birds leaning upward, 2 rowing backward, 3 sitting posture, 2 2/ 12- 15.

3 dumbbell side lift 1 single-handed rowing 2 single-handed prone side lift 1 3/ 12- 15

4 dumbbell bending alternately 1 arrow squat 4 supine arm flexion and extension 2 4/ 10

5 Dumbbell Bend 2 Sitting Half Squat 2 Sitting Arm Flexion 2 5/ 10

6 sit-ups, 3 heels, 2 prone arms flexion and extension, 2 6/ 10.

Note: In the first week, each action is practiced 1 group, and in the second week, each action is practiced in 2 groups. In the third week, practice according to the prescribed number of groups.

Dumbbell fitness program for those with a certain foundation (8 weeks)

Plan the number of groups on the first day, the number of groups on the second day, the number of groups on the third day, and different exercise times every week.

1 Tilt the bench upward, push it 3 to the back row, sit on the side and lift it 3110.

2 Tilting bird 3 rowing with one hand 2 shoulder pushing with one hand 3 2/ 10

3 One-handed bench press 2 Half-knee hard pull 3 Shrugging 2 3/ 10

4 Alternate wrist flexion 2 One-legged squat 2 One-handed prone lift 2 4/8

5 Lie on your side, bend over, 2 sprint, 3 supine position, 2 5/8.

6. Sit sideways and bend alternately, 2. Sit with your heels up, 2. Sit arm flexion and extension, 2. 6/6

7 sit-ups, 4 standing and raising heels, 2 bending and stretching prone arms, 2 7/6.

Note: If the weight exceeds the specified number of lifts or it is not too difficult to complete, you can increase the weight by 5- 10%.

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