How to exercise with dumbbells at home? Do you need to make a plan? I recommend you an APP——keep, which has a special training method. You can refer to it and hope to help you.
Ask a fitness expert to help make a plan. Hello, I'm a fitness instructor, and I'm glad to answer your question. Give you a scientific fitness plan. Day 1: chest training sequence: 1. Bench press (load, four groups, 8- 12 times in each group, if you try your best to do it less than 8 times, it means that the load is too heavy and the description is too light, which needs to be adjusted, so I won't go into details later)-> 2. One week: push upward obliquely (load, four groups); Biweekly: parallel bars arm flexion and extension (can be aggravated, four groups)-> 3. One week: Sleeping birds (four groups); Biweekly: chest clamping (four groups) The next day: back training plan: 1. One week: neck pull-ups (can be aggravated, four groups); Biweekly: pull-ups in front of the neck (can be aggravated, four groups)-> 2. One week: rowing in a standing position (load, four groups); Biweekly: hard painting (heavy, four groups)-> 3. One week: chest pull (four groups); Biweekly: Shrugging (four groups) Day 3: Leg training program: 1. Squat (more than twice overweight, four groups)-> 2. Prone leg bending (not less than 1/2 weight, four groups)-> 3. Stand up (four groups) Day 4: Triceps brachii training plan: 1. Narrow bench press (heavy, four groups)-> 2. One week: elbow pressing in standing position (four groups); Biweekly: supine arm flexion and extension (four groups)-> 3. Prone arm flexion and extension (four groups) Day 5: Biceps training plan: 1. Vertical arm bending (load, four groups)-> 2. One cycle: one arm bending (four groups); Biweekly: single-arm bending (four groups)-> 3. One week: bar (four groups); Biweekly: Pastor's chair with bent arms (four groups) Day 6: Shoulder training plan: 1. Anterior neck compression (four groups)->; 2. Neck and back push (four groups)-> 3. Standing birds (four groups)-> 4. The protruding birds (four groups) Day 7: Fat-reducing training program: 1. Sit-ups (six groups)-> 2. supine leg lifts (six groups)-> 3. Jogging (30 minutes at medium speed is not allowed to slow down) According to the above training plan, a cycle is counted every seven days, and you can rest for two days every seven days of training. Of course, you can also rest for four days, but the training order can't be disrupted. You can train for 60-90 minutes every day, and the initial weight and intensity can be smaller, but you should make a breakthrough at every stage every day. The rest time between each training action group should not exceed one and a half minutes, generally one minute is the most appropriate, and you can rest for 2-3 minutes by hitting a heavy object. If you keep training like this, you will see the effect in a week, and the progress will slow down after one month. Stick to it for one year, and you can basically reach the satisfaction of the landlord. I wish you a happy fitness and early success. If you have any fitness questions, you can ask them or ask our coach to answer them. I hope I can be chosen as a satisfactory answer. Thank you for your encouragement and support to our team.
Ask the fitness expert to make a plan for me to drink 100 ml warm water before going out in the morning! Come back for dinner, two eggs! A glass of milk! Continue to answer your questions
I want to stay healthy. How should I make a plan? When you are particularly weak, it is recommended to start with aerobic exercise. If you can't run for a while, then hurry. But it will take at least thirty minutes. This will also help you lose fat. Pay attention to a problem. Abdominal fat can't go down by sitting up. It can only be reduced by aerobic and reasonable diet.
When you can easily do aerobic exercise for 30 to 45 minutes, you can increase the equipment exercise. This is a big topic. I suggest going to the bodybuilding forum. Recommend Dabin bodybuilding forum. There is a beginner's garden inside.
Ask the master to help make a dumbbell fitness plan! I am a fitness enthusiast and have been practicing with dumbbells for two years. Your dumbbell is too light. I need 48 to 72 hours' rest every other day. I do 6 groups of weight-bearing push-ups, 8 to 17 in each group, with an interval of 30 seconds +6 groups of dumbbell birds, 8 in each group, with an interval of 30 seconds. Do pull-ups. I eat three proteins every day.
How to exercise at home? The most important thing to make a plan and exercise at home is not to plan, but to stick to it. It's boring to exercise alone, so it's more a matter of persistence. ; In addition, I recommend keep software, which has some plans.
Kneel for a dumbbell fitness plan (there is a pair of 30KG dumbbells at home). Do dumbbell bending first, and choose the weight based on ten.
Second, professional movements can be found in Baidu video.
Third, drink more milk and soy products, and eat more beef if possible.
Fourth, we should pay attention to the amount of training: based on muscle soreness and swelling. If the amount is too large, it will cause muscle strain.
The most important thing is persistence. Many people are full of energy at first, but after a few days, they no longer insist, which is ineffective. You should choose the action that suits you from the "two" and practice it in order, three or four times a week.
Actually, I don't need to go into details. After several trainings, you can find out what works best.
Finally, I wish you a happy training!
Ask a fitness expert to help me make a fitness plan, thank you. At home, only dumbbells go home. After warming up, do strength exercises first. Dumbbells are made according to your own situation. Generally, a project can be divided into four groups, and each group can be averaged or increased.
1. For the standard forehand horizontal bar, the pull-ups must reach one group 10 to make four groups, and the pause of each group should not exceed 40-60 seconds, so as to exercise the triceps brachii of latissimus dorsi.
2. The standard chest push-ups with slight landing must be able to do a group of 30 push-ups and four groups, with a pause of no more than 40 seconds in each group, and exercise the pectoralis major waist and abdomen muscles.
3. Dumbbell, you have to watch the video. I can't explain this sport. Do you know what arm verticality is? The correct training of biceps brachii is that the big arm always moves up and down perpendicular to the ground between 30~ 120 degrees, so that the muscles will not always be in a tight state when they relax. A group of 20 dumbbells 15KG will be made into 4 groups, and each group will pause for no more than 60 seconds to train the muscles of biceps brachii and forearm.
4. Slowly squat in a group of 50 to do 4 groups, and pause in the middle of each group for no more than 40 seconds to train thigh muscles.
Second, it is easy to do aerobic exercise, running, swimming, cycling, personal weight lifting and running, so swimming and cycling are recommended. Aerobic exercise for at least 30 minutes is suitable for personal ability practice. Because it usually takes 30 minutes to start burning fat.
Third, don't drink water when you are thirsty after exercise. Thirst is because the fat in your body is burning, which will make the fat burn. Don't replenish water immediately. It is best not to drink carbonated drinks!
Finally, control your usual diet. Ensure adequate sleep. Don't exercise every three days. Muscles are made by exercise. Muscle is the most "grateful". As long as you can always give it a little "* * *", it will repay you with 10 feedback. But if "fishing for three days and drying the net for two days", the effect will be greatly reduced.
When doing muscle exercise, rest is necessary. After 2-3 days, if there is no exercise, the previous exercise effect will gradually fade. If you don't give muscles enough time to replenish nutrition, they can't grow stronger than before. However, the coach warned that the rest time should not be too long. This rest time is based on the muscle having the last athletic ability again, which usually takes 2-3 days.
Good answer. Please accept it. Thank you.
How to help me make a plan in the office gym and make a fitness plan in the office;
Monday: chest training, three-headed training
Dumbbell bench press single 5KGX3 group X (20/group) dumbbell neck back arm flexion and extension 5KGX3 group X (20/group) flat bird single 5KGX3 group X (20/group) dumbbell flexion and extension 5KG34 group X (20/group) push-ups 2 group X (12/group) horizontal arm.
Closed on Tuesday
Wednesday: Back muscles and biceps
Biceps training back muscle training
Alternate dumbbell bending single person 5KGX3 group X (20/group) single person lifting 20kg3k group /20/group.
Prone and upward inclined lifting single person 5KGX3 group X (20/group) curved dumbbell rowing10kg3x3x group X (15/group) bell centralized lifting 10 kgx3 group X (15/group) rowing 20kg3x3 group (15/group)
Rest on Thursday
Jogging on the treadmill at a speed of 8 for 40 minutes, jogging in the middle for 8 minutes (at a speed of 5) for 2 minutes, and taking 4 beats for * * * 40 minutes without any load. You can also do aerobic exercise or spinning.
Shoulder training on Friday
Deltoid muscle training
Stand upright and lift a 5KGX4 group (15/ group).
Arnold recommended a single 5KGX4 group X (15/ group).
Vertical dumbbell rowing 5KG X4 group (15/ group)
Rest on Saturday
Sunday: thigh and calf muscle training
Thigh muscle and calf muscle training
Barbell Squat 10KGX4 Group X (15/ Group)
Dumbbell bow and arrow10kg4 group X (12/ group)
Dumbbell weight-lifting heels10kg4 group X (30/group)