Muscle Net Tips: Two 8-week home dumbbell fitness plans with different amounts of exercise suitable for beginners and those with a certain foundation. For your reference!
1. Preparation before exercise:
1. Prepare a 5-6 square meter exercise venue at home.
2. Prepare a rubber mat or carpet to place under the bench to prevent the dumbbells from damaging the floor when placed on the ground.
3. Prepare a mirror to hang on the wall to correct your movements during exercise.
4. Prepare a stereo or tape recorder to play music during exercise, which can increase your enthusiasm for exercise.
5. Prepare a sitting and lying stool or a bench that can adjust the inclination of the lying board.
6. Prepare a pair of dumbbells with adjustable weight and locking clamps.
2. Basic knowledge of exercise:
1. Before exercising, please read carefully the technical points of the exercise movements and master the technical details of each accurate movement. For details, please refer to {Illustration of home dumbbell exercise methods - real person demonstration (full version)}
2. The principles of muscle training must be accurately applied during exercise. You can refer to this article "How to Build a Muscular Man"
3. Exercise three times a week, once every other day, exercise each part once a week, and exercise dumbbells for 30-45 minutes each time.
4. Do 5-10 minutes of warm-up and stretching exercises before exercise, and 10-15 minutes of aerobic exercise after exercise.
5. Rest for 1-1.5 minutes between each set of each action, and do stretching activities on the relevant parts in between each set.
6. If the weight during exercise exceeds the prescribed number of attempts or the completion is not too strenuous, you can increase the weight by 5-10% to deepen the stimulation.
Three: Dumbbell fitness plan:
Dumbbell fitness plan for beginners (8 weeks)
Program Number of groups on the first day Number of groups on the second day Number of groups on the third day Different exercise times for each week
1 Incline bench press 3 Knee deadlift 2 Seated lateral raise 2 1/12-15
2 Incline fly 2 Recumbent row 3 Seated shoulder press 2 2/12-15
3 Dumbbell lateral curls 1 One-handed rowing 2 One-handed prone lateral raises 1 3/12-15
4 Dumbbell alternating curls 1 Lunge 4 Supine arm extension 2 4/10
5 Dumbbell Curls 2 Seated Half Squat 2 Seated Dips and Extensions 2 5/10
6 Sit-ups 3 Standing calf raises 2 Dips and extensions 2 6/10
Note: Practice 1 group of each movement in the first week, and 2 groups of each movement in the second week. In the third week, start practicing with the prescribed number of sets. 7/8 8/8
Dumbbell fitness plan (8 weeks) for those with a certain foundation
Program Number of groups on the first day Number of groups on the second day Number of groups on the third day Different exercise times for each week
1 Incline bench press 3 Recumbent row 3 Seated lateral raise 3 1/10
2. Incline fly 3. One-handed rowing 2. One-handed shoulder press 3 2/10
3 One-handed bench press 2 Half-knee deadlift 3 Shoulder shrug 2 3/10
4. Alternating wrist curls 2. One-leg squat 2. One-handed side raise 2 4/8
5. Inclined side curls 2. Lunges 3. Supine arm extensions 2 5/8
6. Inclined sitting alternating curls 2. Seated calf raises 2. Seated dips and extensions 2 6/6
7 Sit-ups 4 Standing calf raises 2 Dips and extensions 2 7/6
Note: If the weight exceeds the prescribed number of attempts during exercise or the completion is not too strenuous, you can increase the weight by 5-10%. 8/6
Dumbbell illustrations http://www.jirou.com/yl
