Dumbbell home fitness program

Ordinary people only need a pair of 5-20kg adjustable dumbbells, which can be used 3-4 times a week for 45 minutes each time. No additional equipment is needed. If you insist on it for 3 months, you can achieve the effect of reducing body fat by 2-3% and significantly improving muscle lines. It can fully meet the needs of daily shaping and physical enhancement.

Don’t listen to the bloggers on the Internet who trick you into buying seven or eight pairs of fixed dumbbells of different weights. It is a waste of money and takes up space. I followed the trend and bought two pairs of 10kg fixed dumbbells at the beginning of the epidemic. After practicing for half a month, I felt that the weight was not enough and they were not stacked on the balcony. I originally used it as a flower pot stand, but later I bought an adjustable model worth a few hundred dollars. The buckles are secure and the pieces won't fall off. I've been using it for three years and it's still usable now. From a novice who just started practicing with a 2.5kg empty bar, to being able to deadlift up to 20kg, it's all thanks to this pair. Oh, by the way, if you are pursuing professional bodybuilding-level girth, then this plan is really not suitable. The weight limit of dumbbells at home is there. If you want to hit heavy weights, you still have to go to the gym to hit the barbell. We ordinary people need a right-angled shoulder that can be supported by wearing a T-shirt and a hip line that does not collapse when wearing jeans. This is completely enough.

When it comes to training models, the fitness circle has actually been arguing for many years: one group thinks that you have to do differentiated training at home, one day for chest training, one day for back training, and one day for leg training. Only by precise stimulation can you grow muscles.； The other group believes that ordinary enthusiasts have less time, and whole-body training is the most efficient. They can train all major muscle groups at once without having to worry about keeping track of their schedule. I've tried both myself, and to be honest there's really no right or wrong, it all depends on how much time you can spare. I used to work in Internet operations and did 996 every day. It was good if I could squeeze in three times a week to practice. Every time I trained my whole body, it was just right. After practicing, I fell asleep without delaying my work the next day. ； Later, I changed my 9-to-5 job and was free 4 times a week, so I switched to splitting the upper and lower body. I practiced upper limbs on Monday, shoulders and back on Thursday, hips and legs on Tuesday and core on Friday. The effect will indeed be faster, but the premise is that you are familiar with the movement pattern and will not use your waist to lend strength during practice.

You can refer to the whole-body training schedule that I often practice. There is no need to stick to specific points. It doesn't matter if you are tired and take an extra 30 seconds. Just warm up by jumping around for 3 minutes. Jumping jacks, swinging arms and twisting the waist can be done as comfortable as you want. Don't just lift the iron, which will easily cause strain. For the first movement, I usually do the Romanian deadlift. With my feet shoulder-width apart, I put the dumbbell down against my legs. When I feel the back of my thighs are stretched, I get up without squatting too low. I do 5 sets of 12 times each, with a 1-minute interval between sets. This action is done with the hips, legs and core. It is much more efficient than doing squats alone. I used to deadlift 15kg, and the next day my waist was as hard as a slate. It was difficult to even bend down to tie my shoelaces. Novices should start with 5kg. They should look in the mirror to confirm that their waist is not collapsed and then slowly increase the weight. Don’t show off.

After the deadlift exercise, just lie down on the yoga mat and do the dumbbell bench press. It doesn’t matter if you don’t have a bench press. Just touch your back to the ground. If you want a longer stroke, put two thick pillows on your back. Open your arms until they are parallel to the ground and push up. Do 4 sets of 10 times each. The soreness in your chest after the exercise is particularly obvious. After practicing for half a month, I found that when wearing tight tops, my chest will not collapse like before. Then turn over and do the bent-over dumbbell row. Bend the waist until it is almost 45 degrees to the ground. Pull the dumbbells toward the waist. Do 4 sets of 10 times on each side. This exercise is very hard on the back. After the first practice, my back was so sore the next day that I even gritted my teeth when I touched my back. But when I looked in the mirror, I found that the feeling of a big back and waist was gone. I look particularly good in a suspender belt. The soreness is really nothing. Finally, add a dumbbell press to train your shoulders. Do 3 sets of 12 times each. If you want to lose fat, shorten the interval between sets to 30 seconds. Increase the number of times per set to 15-20 times. After practice, dance Pamela for 10 minutes. The exercise will be full. My friend weighs 120 pounds. After practicing at this pace for two months, her waist circumference has shrunk by 4 centimeters. Even her mother asked her if she was secretly dieting.

Oh, by the way, don’t treat plans as edicts. Sometimes I’m so exhausted after get off work that I don’t want to move after lifting dumbbells for 20 minutes. It’s better than lying down and scrolling through my phone. Sometimes I watch TV dramas and see commercials, so I just lift a few sets of dumbbells and the effect is not bad. The most important thing is not how perfect your plan is, but don’t use the dumbbells you bought as a clothes drying rack. Last time I went to a friend’s house for dinner, I saw three sweatshirts piled on the dumbbells she bought. I said I only practiced once after buying them. It’s really better to spend the money to drink two cups of milk tea.

If you really find it troublesome, just remember one principle: Build muscle with heavy weights and low reps, lose fat with low weights and do frequent reps. Do it slowly and don’t shake it. Don’t hurt yourself. It’s better than anything else. After all, when we ordinary people exercise, the goal is to be comfortable in body, look good in clothes, not have to make so many fancy rules, and can stick to a plan, which is a good plan.