How to exercise the whole body with a pair of dumbbells

Dumbbells are the simplest type of fitness equipment. It is very convenient to use dumbbells to exercise, and the requirements for the venue are not high. You can use dumbbells to exercise at home. When using dumbbells to exercise, you must make a good plan. Before exercising, you should do warm-up exercises, so that you can achieve very good fitness results. Let's take a look at how a pair of dumbbells can exercise the whole body.

How to exercise your whole body with a pair of dumbbells

Basic principles of strength training: Except for the abdomen, training of the same part of the body should be spaced 48 hours apart, and there should be a 24-hour interval between two abdominal trainings, so don't train every day! The weight for training should be 60% to 80% of the maximum weight you can lift, or 60% of the maximum number of times you can complete the movement at one time as the number of a set. Normally one exercise requires 4 sets, with 8 to 12 reps per set when lifting free weights (dumbbells, barbells, etc.); the number of reps per set when lifting your own body weight is as above. Each strength training session should not exceed 1 hour.

Monday

Chest, back (lying dumbbell press, incline fly, shrug dumbbell raise, one-handed dumbbell attached rowing)

Abdomen (crunches)

Tuesday

Shoulders, upper arms, forearms (dumbbell lateral raises, dumbbell arm curls, seated reverse wrist curls)

Abdomen (crunches)

Wednesday

Thighs, calves, lower back (squats, dumbbell weighted calf raises,)

abdomen. (Crunch)

Dietary considerations:

Muscle growth principle: Muscles do not grow when you exercise. During strength training, the muscles will be damaged, and the supplemented protein is used to replenish the damaged muscles. During the replenishment process, the original muscle fibers will gradually grow larger. This is the basic principle of muscle growth. If you continue to train the muscles before they recover, it will only have the opposite effect. Therefore, strength training and protein supplementation are the key to muscle growth.

The dietary advice is to adjust the diet structure to a high-protein, low-fat, low-carbohydrate diet. The first thing is to reduce the intake of oily substances. Try not to eat fried foods and fatty meat. Even pure lean meat such as pork or mutton contains a lot of fat, so it is recommended to eat less or not eat them. If you eat meat, eat fish or chicken breast. You can also get protein from eggs, milk, and soy products. It is best to halve the amount of staple food at each meal, and replace the insufficient part with crude fiber vegetables to increase satiety.