I don't know how much your dumbbell weighs. You can separate the weight by yourself. At first, you can guarantee that you can separate three different weights, but make sure that the heaviest one is hard to push by yourself. You can't keep pushing with a small weight, you can only change the lines, and it won't add much strength to you. Warm up from the first weight, do all the movements in place, do the maximum displacement, and completely pull the muscles apart. You don't need to do much, just 15. (the picture of the chest pushing up is easy to find, so I won't post it. ) Breathing is a common way to inhale when the arms are pressed down and the chest is pulled open. The action time is 3 seconds, the arm is pushed up to exhale, and the action time is 2 seconds. Time is not mandatory, as long as you don't rely on inertia. This is a group. Get up and walk around, find a solid thing, such as a door frame, stretch it for about 1 minute, and then go back and heat the second group. Then take the second weight, which is also two groups. This weight can be 10- 12. Then take the heaviest weight you dare to pick up, this group is 8- 10, stick to 5 groups, take a rest after finishing the last group, then push 8 weights, immediately change the second weight to 8, and then immediately change the third weight and try to have a rest. It depends on the next day. If you feel ok, push the tablet and lower your chest in the above way.
It is easy to find the movement of the tablet. You can have a bed or lie on the ground. If you want to lower your chest, find a stool with a slope and push it down. Or, go out and find a parallel bar. Count as many as you can, but at least pay attention to supporting three groups. Now it's time to use dumbbells to help you strengthen your chest, shoulders and lay the foundation. If you have more than 20kg dumbbells with adjustable weight, you can train by dumbbells. Even if you do super push-ups at 130kg, the weight of your hands will not exceed 100kg. Two 20kg dumbbells add up to 80kg, which is completely free, with no pole in the middle. You can master the movements by your own coordination, which is more troublesome than push-ups and barbells.
When you think the weight in 3 is very simple, well, now let's switch to training with 5 weights every day, and the time is still the same. It takes about 2 hours, and it is still the first group to warm up. Now you can't enter it slowly. Push it up and turn for half a minute, then return to the second group, and so on. Each group 12, and a cycle of 5 weights is a big group. Do three groups first, and then slowly add them to five groups. Considering that the contact time is not long, I still practice chest in a few days, but I should add biceps brachii and forearm muscle training after practicing every day.
Two heads, directly teach you a one-step method. Find a stool with a backrest, with a tight back and a dumbbell in each hand. Start with your own limit weight, palm up, pull up when the forearm is flat, and make 5-8. Then change the weight immediately, quickly change, change the speed, then do eight, and then change the weight of eight, which is also the first three weights; In another position, the tiger's mouth rushes to the forearm and is also next to the body. Pull up the forearm flat and find one to practice the outside; The above two methods are effective for the short head of the second humerus, and the forearm is placed on the vertical ground instead of the long head.
Forearm training is very simple, three movements. One is holding a dumbbell, putting the forearm on the thigh and doing the action of lifting the wrist. Each group is exhausted, a total of five groups. No discussion. The second one is also holding dumbbells, turning hands and lifting wrists. Finding a sport is disgusting. You do 15 first, and gradually increase it to more than 25 in each group. Don't worry. Group 5, no discussion. . . . . . Remember. . . . The forearm is played after you practice your chest, otherwise you can't hold the dumbbell with your hands.
Considering that you don't have the corresponding equipment, practice like this first. Anyway, if you are interested, you will definitely spend money to go to the gym. Well, I firmly believe that if you are not interested, you can practice in your spare time like this. I dare not give you a heavy plan. This is a scheme for coaches to take college students, which is estimated to be suitable for beginners.
I hope you can read it patiently. It's a bit ridiculous, but I hope you can adopt it. I can't stand those destructive methods and videos upstairs. It's useless for a person to take out a video. I must give you the whole set in order.
I hope it helps you. There are fewer and fewer people who can keep fit now. If they lose their scale, they won't come. I'm depressed. . . . . .