Newbie fitness, a pair of 10 pounds of dumbbells, how to develop a fitness program na?

Newbie fitness, a pair of 10 pounds of dumbbells, how to make fitness program na?

Action words online have, depending on your needs you want to practice which muscle to take what action. Then take the grouping, the key is to adhere to. Reminder to warm up before exercise

fitness program, a pair of dumbbells

I give you a list of methods completely effective, depending on your own can not adhere to.

1 . Get up at about 6:00 a.m. every day, depending on the quality of the body, the best morning run for 1 hour (physical condition can not slowly, such as running 15 minutes today, 20 minutes tomorrow and so on).

2. A cup of milk in the morning plus a number of eggs, raw is also good, even more nutritious (but I do not like it)

3. morning classes back after lunch rest half an hour and then take the weight of the relative to their own biceps and triceps, and pectoral muscles, each part of the cost of 30 minutes (bear in mind that do not do a few rest for a few seconds, because I let you work out this). (Remember, do not do a few rest a few seconds this way, because I let you exercise these three places is the need for high intensity and high efficiency to complete, there is no perseverance and determination, relying on simple tools is not completed), followed by the abdominal muscles, but also as the above workout for 30 minutes. (The method of exercise I will not expound to you , online big, or on Youku search video, visual teaching, the network is a good thing ah.)

4. In the afternoon, then the class (hey, I'm also a bitter college dog.). The first thing you need to do is to take a walk after dinner for an hour to slowly consume the fat accumulated in the body throughout the day, and then jump rope for an hour, ditto, adhere to the time on the physical quality of the slightly strengthened a little bit, step by step, I suggest that at least an hour to jump, fully burned the fat of the whole body.

5,. Two hours before bed, the following has entered the final stage of the day's exercise, this time period you can try to do a little push-ups, sit-ups and so on without any tools to exercise the project, remember, not intermittent, do these two also need to be high-intensity and high-efficiency. (After deciding to exercise, do not give up halfway, otherwise it is too disgraceful to the face of the old man.)

6. One hour before bedtime, this time we should have a comfortable shower, ready to sleep, but before this I suggest you slowly, regularly *** today's exercise parts, so that the tense day they give a good enjoyment, and then you can go to sleep.

Add a few points, want to have a good body, first of all, you have to do a regular life, three meals a day a meal does not fall, the conditions can eat more meals (eat things including fruit, whole wheat bread, milk and other nutrient-rich foods), basically, so much, the owner as long as I said not to do not two months will be a significant result, anyway, we are college dogs a lot of time afraid of what ah, the owner should not feel that my plan will be a good idea, but I do not think that I will be able to do it. The owners do not feel that my plan will allow you to reduce a lot of spare time, in order to have a good body, I think it is worth it, in fact, fitness is really simple, I only used two semesters to have a great body, do not need to be too complicated, according to what I said on the OK.

Another note, this is my handmade, I hope that brother you satisfied, there is anything to ask can also be Baidu hi me

Please fitness professionals to help develop a dumbbell fitness program

Dumbbell fitness program: (initial)

Day 1: biceps and pectoral muscles

Biceps: upright curls 3/12, seated curls 3/12, heavy weight hammer Lift 2/12

Pecs: push-ups 4/15, dumbbell bench press: 2/10, flyes 2/10

Day 2: Aerobic, jogging, jumping rope, abs: hanging bar leg raises 2/10, crunches 2/20, two-heads up 2/15

Day 3: Triceps and shoulders

Triceps: upright dumbbell raises 3/10, overhead Row 3/10, narrow pushups 3/15

Shoulders: side planks, front planks, bent-over side planks 2/10 each.

Day 4 Rest

Day 5 Legs

Deep squats 3/30, heel raises 3/15, lunges 3/15, abs as above.

Day 6 and 7 rest

Then cycle.

Try

Please help make dumbbell fitness program

One is to work out with dumbbells at home One is to work out with bare hands at home (which can be preferred as a warm-up) Choose yourself

Eat more protein-rich food Beef Chicken Breasts Eggs Milk Potatoes Tomatoes Broccoli and so on Positively 3 meals Plus 3 meals so that your body weight can go up and the muscles can come out and the natural body is coordinated and the weight goes up. The body is also coordinated, the weight also went up, the physical quality is good (practice big fast head of nutrition do not want to practice big fast head do not need to add meals normal meal on OK)

1 dumbbell training

Want to body good where the main exercise should be the muscles ---------- really want to body good, of course, is the whole body workout is the best, have to say the main exercise that part of the exercise that is the big muscle group The human body a **** have 3 big muscle groups, respectively chest, back and legs that is to say, you are mainly to train chest and back shoulders plus biceps and triceps abdominal muscles you do sit-ups on OK,

Well, first of all, the chest ---- chest muscles include pectoralis major, pectoralis minor and intercostal muscles

( 1) Bird exercise

Preparatory position: lying on the back of a short bench with shoulder width. Wide a short foot bench (family can be replaced by three square stools), legs bent, feet apart, step on the ground, arms straight, hands holding dumbbells up, fists opposite.

Action: both arms at the same time from the top to the body two slowly fall, as far as possible to do chest expansion movement. After a short pause, contraction of the pectoralis major muscle and arm muscles, so that the dumbbells from both sides of the original way slowly lifted to the chest, restored to the preparatory position. The above action is repeated about 20 times.

In addition to the supine position, the bird movement can also be flexed standing position and inclined plate position (inclined plate inclination angle of 30-60 °).

The main points: when lying down, the chest is lifted up, the lumbar and back muscles are tightened, and the pectoralis major muscles are used to control the slow descent when the two arms are falling. After descending, the pectoralis major muscle is fully extended, and the speed is slightly faster than the descending speed when lifting up and restoring, and the pectoralis major muscle remains extremely contracted after the arm is vertical.

Function: Mainly develop the pectoralis major and deltoid muscles.

(2) supine back lifts

Preparatory posture: lying on a short bench, legs bent at the knees, feet apart, step on the ground, arms straight, holding dumbbells on the side of the legs.

Action: the left side of the upper limb straight arm force will be dumbbells through the upper direction of the head lifted, when the dumbbells in the head than the body slightly lower than the body and then slowly restore put back to the body side. Alternate between left and right. Repeat the above action 20 times.

The main points: waist and back muscles tighten, with the power of the pectoralis major muscle to control the speed of lowering. Pull up a little fast, put down uniformly slow. When you start practicing, the weight of the dumbbells should not be too large.

Effect: the development of the serratus anterior and shoulder and back muscles, while also expanding the chest cavity, which is beneficial to increase lung capacity.

Biceps --------- biceps is a very stubborn part of the body, if the training method is not appropriate, it is the same as not practicing (with the abdominal muscles is, to not section of the *** him to be able to do that is to have nothing to practice in order to see the effect) biceps

1. Alternate Curl: Mainly practicing the biceps brachialis, separating the biceps brachialis.

Action: sitting (or standing), hands holding dumbbells hanging on the side of the body, palms facing each other, two elbows against the sides of the body. Take the elbow joint as the fulcrum, upward curved lift, while the forearm external rotation palm facing up, lifted to the highest point to tighten the biceps, a short pause, and then control the restoration. Rotate to do.

2. Idea curls: mainly practicing biceps muscle peak.

Action: standing, the upper body naturally forward, a hand holding a dumbbell hanging in front of the body, the upper arm against the same side of the knee or leg. The other hand is placed on the same side of the knee or leg to stabilize the body. Hold the dumbbell arm upward to the highest point, so that the biceps contraction to the limit, a short pause, and then slowly restore.

3. Lateral curls: mainly for the brachialis and forearm muscles.

Action: sitting (or standing), both hands holding dumbbells hanging on the side of the body, palms facing each other, the upper arm close to the side of the body, the elbow joint as a fulcrum, and exerted force upward to the highest point of the bend, a short pause, and then slowly restored. Tip: Both arms can be done at the same time, can also be done alternately.

Triceps ----------1. Behind-the-neck arm flexion: mainly practicing triceps. (Practice a little tired insist ah)

Action: sitting (or standing), hands holding dumbbells at the back of the neck above one end, palm facing forward, the upper arm is fixed, the elbow as a fulcrum to do flexion of the arm extension. Tip: Both arms can be done at the same time, can also be done alternately.

2. Prone arm extension: the main training triceps upper.

Action: bend over, open both feet into a lunge, one hand to support the knee of the front leg to stabilize the body, the other hand holding dumbbells, the upper arm close to the side of the body. Triceps force backward and upward arm extension to the forearm and the ground parallel, so that the triceps limit contraction, a short pause, and then slowly restore.

Shoulder ---------- shoulders

1. Push-up: mainly practicing the anterior, middle and posterior deltoid bundles.

Action: sitting position, two hands holding dumbbells on the side of the body, two elbows abducted, palms facing forward, to arc push dumbbells to the highest point, a short pause, slowly control the dumbbells according to the original route (arc) to restore. Tip: You can also do it in a standing position, do it with both arms at the same time, or do it with one arm in rotation.

2. Side planks: mainly to train the middle deltoid.

Action: two hands holding dumbbells hanging in front of the legs, the body slightly forward, elbows slightly flexed, to both sides of the dumbbells to shoulder height, so that the deltoid muscle is in the "peak contraction" position, a short pause, and then the shoulder muscle control slow restoration. You can also do it with one arm, and rotate the two arms.

3. Overhead lateral raises: mainly to train the posterior deltoid.

Action: hold dumbbells in both hands, palms facing each other, bend your knees, stabilize your body, raise your arms to the sides, and then control the slow restoration.

4. Shrugs: the main practice oblique muscles.

Action: two hands holding dumbbells hanging on the side of the body, knees slightly bent, upper body slightly leaning forward, shoulders fully lifted, try the shoulder peaks touching the earlobes, a short pause, and then slowly control the restoration.

Finally, I'm talking about the back. -------- back 1. bent over double arm rowing: mainly practicing the latissimus dorsi muscle.

Action: Bend over and bend your knees, hold dumbbells in each hand, hang down in front of the body below, use the contraction of the latissimus dorsi muscle to lift the dumbbells to the elbow and shoulder height or slightly

higher than the shoulder position, stop for a moment, and then control the dumbbells with the tension of the latissimus dorsi muscle to restore slowly. Note: Rowing is mainly contraction and extension of the latissimus dorsi muscle, the upper body should not be lifted to avoid borrowing power.

2. Stooping single-arm rowing: the main training of the outer back and lower back.

Action: hold dumbbells, palm facing inward, the other hand to support the same side of the leg knee position of the fixed object to stabilize the body. Dumbbells to the waist position (back muscle contraction), a brief pause, and then controlled and slow restoration (fully extended back muscles), done on one side for the other side to do.

3. Straight-legged pull-ups: mainly for the lower back, gluteus maximus and biceps femoris.

Action: hands holding dumbbells hanging in front of the body, two feet naturally open, and shoulder width, straight legs, back straight, body forward, head up, until the upper body is about parallel to the ground. Then the lower back muscle contraction force to restore the upper body. Note: In order to maintain tension, the dumbbells should not touch the ground when the body is bent forward. The movement should not be too fast.

Probably these are it, I'm at home is to take the dumbbells so practice of course, the morning practice afternoon or off to the gym for large weight training

There are also large and small legs can be done with dumbbells, do not emulate you also try to look at it

1. deep squatting: the main practice of the thigh muscle group and gluteus maximus muscle.

Action: both hands hold dumbbells on the side of the body, or dumbbells placed slightly above the shoulder position, control steady, two feet natural open about shoulder width, feet slightly figure-eight shape, chest, waist and back tight. Bent knee squat to the lowest position, and then thigh force contraction squatting restore.

2. Arrow squat: the main practice of gluteus maximus, biceps femoris and quadriceps.

Action: two hands holding a bell, two feet naturally open, the right foot step forward, bend the knee, the knee of the back leg is almost close to the ground, into the arrow squat. One leg to complete the required number of times to change the other leg forward to do.

Calf

Standing single-leg heel lift: the main training calf muscle.

Action: one hand holding dumbbells, one hand holding a fixed object, one foot forefoot on the pedal, heel as far as possible down to the lowest point

The other leg bends the knee to lift the calf. The calf muscles contract hard to lift the heel to the highest point, pause, and then slowly restore. Alternate legs.

2 Unarmed for training without equipment Unarmed strength training is mainly three parts:

1, push-ups: pectoral muscles and triceps

2, waist and abdominal flexibility and strength

3, inverted stand: shoulders and back.

The pectoral muscles are trained mainly by push-ups 。。。。。。 It is recommended that two to three days a training, each group of 20 times or so, each time to practice five groups, in the practice of push-ups to master the skills of muscle collection and release, when the body goes down, a process of about 3 seconds, up, so that the muscles are fully stressed to achieve the effect of ***, and with the gradual deepening of the practice, it is best to add some weight on the back, or take a chair, the tripod on it, let the body downward tilt, so that the force is more fully, and only push-ups is not enough, so that can only contact the muscle as a whole, and muscle lines need you to use other methods to sculpture, slightly like the gym clamping the chest of the same equipment, put the power into it, just did not use the equipment, so that each group of 30, to a group of 6, after you have done push-ups sculpture of muscle lines, so that the pectoral muscle growth and lines of the The pectoral muscle growth and line is twice as fast as it should be.

Arm training methods

(1) forearms: bare hands fist, exerting force, each group of practice to the hand until the sore, to a group of 4 so, it is recommended that 3-4 times a week

(2) biceps: take the home bucket, full or half a bucket of water, or according to your own strength, feel the force on the line, and forearms with the exercise, 3 times a week, each time 15, to do 5 groups

(3) biceps: take home bucket, full or half a bucket, or according to your own strength, feel the force on the line, and forearms together practice, 15 each time, do 5 groups

(3) triceps: contact with the push-up method, but pay attention to is to do push-ups with two hands close to, preferably together, and then with the push-ups as up and down on the line, the number of times and groups with the same biceps

Dumbbells fitness program

a. Diet: Meat, fish, milk, beans, eggs are rich in protein, increase the muscle needs is protein! The first thing you can do is to eat more of these foods in your meals; you can take less food and eat more meals, and you should not eat too much of each meal. The interval between exercise and diet should be 30 minutes to 1 hour, and 30 minutes after exercise absorption is better than usual. If it is inconvenient to eat normally, you can have a little protein powder or muscle building powder (thin people are more suitable to eat muscle building powder to gain weight first). Muscle building powder or protein powder can eat one or two spoons 30 minutes after exercise.

Secondly, the theory of bodybuilding uses RM to indicate the highest number of repetitions that can be done continuously for a certain load. For example, if a practitioner can only lift a weight five times in a row, the weight is 5RM. 8 to 12RM loads can be done by first-time practitioners, with each group doing about 8 to 12. Rest no more than one minute after each set and no more than two minutes after each movement. Warm up for 10 minutes before doing the following exercises, you can trot.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, push-ups do 20 or so);

Biceps: dumbbell one-arm curls, bent-over lifts (6 groups each);

Legs: deep squats, arrow squats, heel raises (6 groups each);

Triceps: dumbbell dips and arm extensions, narrow-distance push-ups, and dumbbell back-of-neck arm extensions (4 groups each);

Back: pull-ups (try to do more than 10), dumbbell rowing (4 sets of each);

Shoulders: push-ups, front planks, side planks (4 sets of each);

Abdominals: supine leg raises 4 sets.

Abs do to exhaustion or 15 to 25 per set. The rest time after each group is 20 seconds to 30 seconds. Abs are practiced about 3 times a week. One day to exercise the chest muscle, biceps, the second day to exercise legs, triceps, the third day to exercise the back, shoulders, the fourth day to rest. Practice four days a cycle.

First, 8KG a dumbbell is not enough, the best 12KG or more.

Second, jump rope to practice calf muscle, and better for weight loss, do not jump more every day.

Third, dumbbell fitness program:

1, pectoral: dumbbell bench press and incline bench press, five groups, each group 5 to 12.

2, triceps: supine double arm flexion or sitting one-armed dumbbell flexion, each 5 groups, each group 8 to 12.

3, biceps: dumbbell curls and incline dumbbell curls, each 5 groups, each group of 8 to 12.

4, latissimus dorsi: dumbbell rowing or dumbbell pull down, each 5 groups, each group 8~12. Or. Wide grip pull-ups, 3~5 groups, each group best effort.

5, deltoid: sitting dumbbell raises or dumbbell lateral raises, 5 groups, 8~12 per group.

6, obliques: dumbbell shrug or dumbbell pull, each 5 groups, each group 8 to 12.

7, thighs: dumbbell deep squat

Not so much ...... the effect of practicing every day will not be good! Usually practice two parts a day! Give you my exercise table:

Monday, the goal: pectoral muscles, triceps.

Action: dumbbell bench press 3 × 12, dumbbell prone bird 3 by 12, House push-ups 20 by 3, triceps action I forget what it is called, you can directly search, "dumbbell triceps" (the back of all do not say, because I remember the name of the name are not allowed to follow this way to search!)

Day 2: Goal, back, biceps.

Day 3: Goal, legs, deltoids.

Day 4: Rest,

That's it, four days in a round, try not to read the text description if there are pictures and videos, and also, start with small weight dumbbells to fully master the movement! This stuff is no joke! Finally, check out the Bodybuilding Bar's fine posts to increase your knowledge of bodybuilding!

Calculation of male standard circumference and dumbbell week fitness program

Calculation of male standard circumference:

Bust = Height X 0.48 (e.g.: height 190cm standard bust = 190cm X 0.48=91.2cm )

Waist = Height X 0.47 (e.g.: height 190cm standard waist = 190cm X 0.47=0.47). 190cm X 0.47=89.3cm )

Hip=Height X 0.51 (e.g. 190cm standard hip=190cm X 0.51=96.9cm )

Dumbbells Weekly Fitness Program

Date Exercise

Aerobic Exercise Strength Exercise Flexibility Exercise

Monday Jogging (walking) 50 min. 20

Dumbbell curls 3×25

Side pulls 2×25 each

Wednesday Jogging (fast walking) 50 mins Plank flyes 3×25, 5 mins walking, 15 mins stretching

Seated dumbbell presses 3×20

Bent over one-handed rows 3×25 each

Supine leg raises 3×20

Thursday Jogging (fast walking) 50 mins Rest Rest

Friday Jogging (fast walking) 50 mins Flat Bird 3×25 5 mins fast walking, 15 mins stretching

Seated Dumbbell Pushups 3×20

Overhead One Handed Row 3×25 each

Deadlift Leg Lifts 3×20

Saturday Jogging (fast walking) 50 mins Dumbbell Flat Bird 100 reps 100 reps of push-ups 5-minute walk, 15-minute stretching exercises

Overhead dumbbell rowing 2×100

100 reps of squats

100 reps of sit-ups

Sunday Jogging (fast walking) 50 minutes Rest Rest Rest

Note: 1) 3×30 means 3 sets of 30 each; 30 means to exhaustion, which should be adjusted according to the individual conditions. The individual conditions should be adjusted.

2) Rest 1-2 minutes between sets, and choose a large dumbbell for fewer repetitions when muscle growth is stagnant.

3) Fitness must pay attention to rest, diet and persistence.

Workout Tips: 1. Make sure to do a good and sufficient warm-up, because the upper and lower body at the same time require to get exercise, so the workout is more stressful than the traditional workout. You should do 7-10 minutes of aerobic exercises and light stretching. 2. This is a circuit training program; this means that after completing one set of each movement, you do the next one without resting. 3. When practicing the exercises, the weight selection should be based on the weight that you can only complete for the specified number of reps. If the exercises become easier, gradually increase the weight (depending on your level of training, you may also need to buy more bells). Exercises Beginner's Reps Advanced Reps 1. Flat Side 10-12 6-10

2. Romanian Pullup 10-12 6-10

3. Dumbbell Flyes 10-12 6-10

4. Vertical Straddle 10-12 6-10

5. Bilateral Dumbbell Row 10-12 6-10

6. Shoulder Shrugs 10-12 6-10

7. Front Lunge 10-12 6-10

8. Supine French Arm Extension 10-12 6-10

9. Standing Dumbbell Bent Raise 10-12 6-10

Help me create a dumbbell workout schedule

Hello!

Welcome to the dumbbells + total body training workout tailored for you

<1> dumbbells

First with dumbbells, do this every day:

Hand on a slightly tilted bench, and then the dumbbells in the hand, on the hand fingertip parts, the small arm does not move and then grip, the dumbbells mention the part of the wrist, in the slide to the fingertips, and then grip, and so on. So repeated.

The following detailed answer to the specific parts:

1, dumbbell curl, training biceps

2, dumbbell flexion, training triceps

3, dumbbells positive and negative hand over the wrist, training forearm muscles

4, dumbbells + standing bird, training shoulder deltoid

Specific actions to check the illustrations, the Internet a lot. The text is not clear! Every day to practice a part, every day at least 8 groups, each group of 8 - 10 force until the end. The first thing you need to do is to get a good dose of the same thing you've been doing for the past few years.

<2>

Full-body training

1, make the bed: what action you used to make the bed? Now try this: the upper body bent over the bed, hands breaststroke style on the bed slowly rowing, try to stretch the upper limbs.

Time: 1 minute (30 times, deep breaths during the action

Effect points: shoulders, upper arms.

2, side lying: side standing on the bed (and bed to maintain a distance of 20 centimeters), left and right *** forks, to the axis of the hip joints, the upper body side lying on the bed, arms against the ear as far as possible to stretch. The left and right sides are exchanged.

Time: 1 minute

Effect point: stretch the external abdominal obliques, produce the effect of thin waist.

3, push the bed: push before to make sure you can not push the bed. Then start: hands on the edge of the bed, legs together, to the hip joint as an axis, the upper and lower body into a right angle, the center of gravity forward, legs into a small bow and arrow step. The left and right legs are exchanged.

Time: 1 minute

("Push the bed" style can be individually strengthened exercises, each group of 20 to 30 times, repeat 2 to 3 groups, to create a perfect lower body line

Effectiveness: stretching the thigh muscles, elevate the hip position, lengthen the calf muscles.

4, lie flat: the upper body lying flat on the bed, hips outside the edge of the bed, legs up flat, feet against the wall (or on a chair and other supports, the height of the bed with the same height) Exhale legs taut, abdominal muscles, tighten the buttocks, inhale, relax.

Time: 1 minute

Effect point: tighten thighs, buttocks and abdomen.

Diet: my advice

Eat 2 bowls of porridge with 2 eggs in the morning

Eat more vegetables and meat at lunchtime

Don't overeat at night (because of the workout)

Drink a glass of milk with a loaf of bread one hour before going to bed

Make sure to get 8 hours of sleep every day (sleep is very important)

How to make a fitness plan for a novice?

Whole body? Push-ups every day thirty adhere to and sit-ups forty practice on a month to increase the number of increase ten also can do to do a movement in the middle of a minute or two break between push-ups and sit-ups rest five minutes if you have dumbbells better even the strength of the newbie to play first dumping dumbbells if you strength general dumping 15kg or 10kg or so to do the limit of dumping if you want to train the leg muscles to practice squatting legs and shoulders the same width to do it down When the hands up 90 degrees up hands down almost these