Novice fitness, a pair of 1 kg dumbbells, how to make a fitness plan?

how to make a fitness plan for a novice with a pair of 1 kg dumbbells?

There are all kinds of exercises online, so you can take whatever actions you need to exercise. Then take grouping, and the most important thing is persistence. Remind you to warm up your fitness plan before exercise. A pair of dumbbells

The methods I listed for you are completely effective, depending on whether you can stick to them.

1. Get up at about 6 o'clock every morning. Depending on your physical fitness, it's best to run for an hour in the morning (you can take your time if your physical condition is not good, such as running for 15 minutes today and 2 minutes tomorrow).

2. A glass of milk with a few eggs in the morning is not bad, even more nutritious (but I don't like it)

3. After coming back from class in the morning, take a rest for half an hour after lunch, and then exercise the biceps brachii and triceps brachii, as well as the pectoralis major muscles with dumbbells that are just right for you, and spend 3 minutes on each part (remember, don't take a few breaks for a few seconds, because I let you exercise. I won't elaborate on the exercise methods for you. There are a lot of them online, or you can search videos on Youku for intuitive teaching. The network is a good thing. )

4. Continue the class in the afternoon (alas, I am also a hard-working college dog. ), walk for an hour after dinner to slowly consume the fat accumulated by the body at the end of the day, and then jump rope for an hour. Same as above, stick to the time and strengthen it a little bit in terms of physical fitness, step by step. I suggest jumping for at least one hour to fully burn the whole body fat.

5. Two hours before going to bed, the following has entered the final stage of a day's exercise. During this period, you can try to do push-ups and sit-ups that can be exercised without any tools. Remember, you can't do them off and on, and doing these two also requires high intensity and high efficiency. Don't give up halfway after you decide to exercise, or you will lose the face of the big masters. )

6. One hour before going to bed, we should have taken a comfortable shower and prepared for sleep by this time, but before that, I suggest that you slowly and regularly exercise all parts today, so that they can enjoy themselves after a tight day, and then they can go to sleep.

To add a few points, if you want to have a good body, you must first live a regular life, eat three meals a day, and if you can, you can eat less and more meals (including fruits, whole wheat bread, milk and other nutritious foods). Basically, that's all. As long as the landlord can't do it for two months as I say, it will have remarkable results. Anyway, our college dogs are afraid of spending a lot of time. Don't think that my plan will reduce your spare time. In order to have a good body, I think it is worthwhile. In fact, fitness is really simple. I have a great body in only two semesters. It doesn't need to be too complicated. Just follow my advice.

another note, I made this by hand, I hope you are satisfied, brother. If you have anything else to ask, you can also go to Baidu hi. I ask fitness experts to help me make a dumbbell fitness plan.

Dumbbell fitness plan: (initial)

Day one: biceps brachii and pectoral muscles

Biceps brachii: 3/12 of upright bending, 3/12 of sitting bending, 2/12 of heavy hammer lifting

Chest muscles: 4/15 of push-ups, dumbbells. Jogging, rope skipping, abdominal muscles: 2/1 leg lifts, 2/2 sit-ups, 2/15 from both ends < P > Day 3: Brachial triceps, shoulders < P > Brachial triceps: 3/1 lifting with an upright dumbbell, 3/1 leaning over for rowing, and 3/15 push-ups with narrow distance < P > Shoulders: lateral lifting.

Rest on the fourth day

On the fifth day, legs

Squat 3/3, lift heel 3/15, lunge 3/15, abdominal muscles as above.

rest on the sixth and seventh day

and then cycle.

Try making a dumbbell fitness plan.

One is to exercise with dumbbells at home, and the other is to exercise with bare hands at home (which can be used as the first choice for warm-up). Choose for yourself.

Eat more foods containing protein, beef, chicken breast, eggs, milk, potatoes, tomatoes and broccoli, and so on. Three meals plus three meals, so that your weight will go up, your muscles will come out and your body will be coordinated naturally. My weight has gone up, and my physical fitness is good (I don't want to practice the nutrition of a big fast head, so it's OK to eat normally without adding meals)

1 Dumbbell training

Where should I exercise my muscles if I want to be in good shape?------------------------Of course, it's best to exercise all over the body. I have to tell you the part that I mainly exercise, that is, the big muscle group, Back and legs That is to say, you mainly practice chest and back shoulders, plus biceps brachii and triceps abdominis, so you can do sit-ups.

OK, let's talk about chest-chest muscles mainly include pectoralis major, pectoralis minor and intercostal muscles

(1) bird movement

Preparatory posture: lie on your back on a low bench shoulder width (family can use 3.

Action: Lower your arms slowly from top to both sides of your body at the same time, and expand your chest as much as possible. After a short pause, contract the pectoralis major and arm muscles, so that the dumbbell can be slowly lifted to the chest from both sides along the original path and restored to the preparatory posture. The above actions are repeated about 2 times.

The bird movement can be performed not only in supine position, but also in standing posture and inclined plate position (inclined plate angle is 3-6).

main points: when lying flat, the chest should stand up, and the back muscles should be tightened. When the arms fall, the pectoralis major should be used to control the slow descent. After descending, the pectoralis major is fully extended, and the speed of lifting and restoring is slightly faster than that of falling. After the arm is vertical, the pectoralis major still keeps trying to contract.

function: mainly develop pectoralis major and deltoid muscle.

(2) Sit on your back and lift back

Preparation posture: Lie on your back on a low bench, knees bent, feet apart, step on the ground, arms straight, and hands holding dumbbells on the legs.

Action: The straight arm of the left upper limb forcibly lifts the dumbbell behind the head, and when the dumbbell is slightly lower than the body behind the head, it is slowly restored and put back to the body side. Alternate left and right. Repeat the above actions for 2 times.

essentials: tighten the muscles of the back and waist, and control the lowering speed with the strength of pectoralis major. Pull up slightly faster and lower evenly and slowly. When you start practicing, the weight of dumbbells should not be too large.

Function: It can develop the serratus anterior muscle, shoulder and back muscles, and enlarge the chest cavity, which is beneficial to increase vital capacity.

biceps brachii-biceps brachii is a very stubborn part. If the training method is improper, it will be the same as not practicing (it is the same as abdominal muscles, or he can only practice if he has nothing to do, so as to see the effect). 1. Alternate bending: mainly practice biceps brachii and separate biceps brachii.

action: sitting (or standing), with dumbbells hanging by your side with your hands, palms facing each other, and elbows leaning against your sides. Take the elbow joint as the fulcrum, bend upward, and at the same time, rotate the forearm outward with the palm facing upward, lift it to the highest point to tighten the biceps brachii, stop for a while, and then control the reduction. Do it in rotation.

2. Mind bending: mainly practice biceps muscle peak.

action: standing, the upper body naturally bends forward, one hand holding a dumbbell hangs in front of the body, and the upper arm leans against the ipsilateral knee or leg. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly restores.

3. Side bending: mainly practice the brachialis and forearm muscles.

Action: Sit (or stand), with dumbbells hanging by your side with palms facing each other, your upper arm close to your side, and your elbow joint as the fulcrum. Bend upward to the highest point, stop for a while, and then slowly restore. Tip: Both arms can be done at the same time or alternately.

triceps brachii-1. Flexion and extension of the back of the neck: mainly practicing triceps brachii. (I'm a little tired when I practice.)

Action: Sitting (or standing), hold one end of dumbbell in both hands at the back of the neck, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: Both arms can be done at the same time or alternately.

2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii.

Action: Bend over, open your feet in a lunge, with one hand supporting your front legs and knees to stabilize your body, and the other holding a dumbbell with your upper arm close to your body. The triceps brachii forcibly extends its arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, stops for a while, and then slowly restores.

Shoulder-Shoulder

1. Push: Mainly practice the front, middle and back of deltoid muscle.

action: sitting posture, with two hands holding dumbbells at the side, elbows abduction, palms facing forward, push dumbbells to the highest point in an arc, pause, and slowly control the dumbbells to restore according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or alternatively with one arm.

2. Side lift: mainly practicing the middle bundle of deltoid muscle.

Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height at both sides, make the deltoid muscle in the "peak contraction" position, stop for a while, and then slowly restore the control of the shoulder muscles. You can also do it with one arm and rotate with two arms.

3. Bend over and lift sideways: mainly practice the posterior deltoid.

Action: Hold two dumbbells with palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control the slow reduction.

4. Shrugging: mainly practicing trapezius muscles.

Action: Hold two dumbbells at the side of your body, slightly bend your knees, slightly lean forward your upper body, fully lift your shoulders, try to touch the earlobe with the acromion, stop for a while, and then slowly control the reduction.

finally, let's talk about the back-back 1. Bend over and row with your arms: mainly practice latissimus dorsi.

Action: Bend over and bend your knees slightly, hold the dumbbell in each hand and hang it down in front of your body. Pull the dumbbell up to the elbow and shoulder height or slightly

above the shoulder with the contraction force of latissimus dorsi, and then stop for a while. Then control the dumbbell to slowly restore with the tension force of latissimus dorsi. Note: when rowing, the latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.

2. Bend over and row with one arm: mainly practice the outer back and lower back.

Action: Hold the dumbbell with the palm inward, and hold the fixture at the knee position of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), stop for a while, then slowly restore it in a controlled way (fully stretch the back muscles), and then change one side to the other when you are finished.

3. straight leg hard pull: mainly practice the lower back, gluteus maximus and biceps femoris.

Action: Hold dumbbells in both hands and hang them in front of your body, with your feet naturally open, shoulder width apart, straight legs, straight back, body bent forward and head raised until your upper body is approximately parallel to the ground. Then the lower back muscles contract to restore the upper body. Note: In order to maintain tension, the dumbbell should not touch the ground when the body bends forward. You should not move too fast.

That's about it. I practice with dumbbells at home, of course, in the morning and afternoon, or go to the gym for heavy weight training after work.

You can also make big legs and calves with dumbbells. Try it if you don't imitate it.

1. Squat: mainly practice thigh muscles and gluteus maximus.

Action: Hold the dumbbell at your side with both hands, or place the dumbbell slightly above your shoulders, and control it stably. The feet are naturally opened about shoulder width, and the feet are slightly splayed, chest out, and waist and back are tightened. Kneel and squat down to the lowest position, and then the thighs are forced to contract and squat down to restore.

2. lunge squat: mainly practice gluteus maximus, biceps femoris and quadriceps femoris.

Action: Hold the bell with both hands, open your feet naturally, take a step forward with your right foot, bend your knees, and the knees of your hind legs are almost close to the ground, forming an arrow squat. After one leg completes the specified number of times, change to the other leg to do it.

calf

lift heel standing on one leg: mainly practicing calf muscles.

Action: Hold the dumbbell with one hand, hold the fixture with the other hand, stand on the pedal with the forefoot of one foot, and lower the heel to the lowest point as far as possible

Bend your knees and lift the calf with the other leg. The calf muscles contract hard, lift the heel to the highest point, stop for a while, and then slowly restore. Do your legs alternately.

2 Training with bare hands without equipment. The unarmed strength training mainly consists of three parts:

1, push-ups: pectoral muscles and triceps brachii

2, waist and abdomen flexibility and strength

3, handstand: shoulders and back.

chest muscle training mainly depends on push-ups. . . . . . It is recommended to train once every two to three days, each group is about 2 times, and each time you practice five groups. When you practice push-ups, you should master the skills of muscle retraction and release. When the body goes down, it takes about 3 seconds, and it is the same when you get up, so that the muscles can be fully stressed and achieve the effect of * * *. With the gradual deepening of practice, it is best to add some weight to your back, or take a chair with a tripod on it and let it. Just push-ups are not enough, which can only connect the whole muscle, and the muscle lines need to be sculpted in other ways, just like the chest-clamping equipment in the gym, where you put your strength in, but you don't use any equipment, so you can sculpt the muscle lines in 6 groups with 3 times in each group, and after you finish the push-ups, the growth and lines of the chest muscles will get twice the result with half the effort.

training methods of arms

(1) Forearm: make a fist with bare hands and exert strength. Each group will practice until the hands are sore, and there will be four groups. It is recommended to do this 3-4 times a week.

(2) Biceps: Take a bucket at home and fill it with water or half a bucket, or just feel tired according to your own strength, and practice with forearms, 3 times a week. However, it should be noted that the two hands that do push-ups should be close together, and it is best to stick them together, and then just go up and down like push-ups. The number of times and groups is the same as that of biceps brachii. Dumbbell fitness plan < P > 1. Diet: Meat, fish, milk, beans and eggs are rich in protein, and what you need to gain muscle is protein. You can eat more of these foods in three meals; You can take the method of eating less and eating more meals, and you should not eat too much at each meal. There should be an interval of 3 minutes to 1 hour between exercise and diet, and the absorption after 3 minutes of exercise is better than usual. If it is inconvenient to eat at ordinary times, you can have some protein powder or muscle powder (thin people are more suitable to eat muscle powder first to gain weight). You can eat one or two spoonfuls of muscle gain powder or protein powder 3 minutes after exercise.

Second, in bodybuilding theory, RM is used to indicate the maximum number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a weight five times in a row, so the weight is 5RM. Beginners can do 8 to 12RM loads, and each group can do about 8 to 12 loads. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes. Warm up for 1 minutes before doing the following exercises, and you can run.