How can thin people build muscle? Dumbbell exercise program

　　It doesn't matter if there's no gym around you. With a pair of dumbbells, you can achieve your muscle-building goals at home. The following dumbbells build muscle exercise The program is a basic exercise. When practicing, the focus should be on mastering the correct dumbbell movement technique. Basically, the following basic principles must be ensured:

　　Six basic principles:

　　1. Practice and figure out the essentials of movements, focusing on feeling the stress process of muscles during movements.

　　2. Maintain the principle of gradual progress, give the body a good adaptation process, and prevent injuries at the same time.

　　3. Adopt the principle of training three times a week and training every other day to ensure good muscle recovery.

　　4. In the training cycle of a week, ensure that every part of the body is trained.

　　5. Without recovery, there will be no muscle growth. The two important factors for recovery are rest and nutrition.

　　6. No matter how good the method is, it will only amount to zero if you don’t stick to it.

　　The specific plans are as follows:

　　Warm up for 5 minutes before fitness, stretch locally for 3 minutes, warm up for another 5 minutes; stretch for 5-8 minutes after training.

　　For the concept of RM and dumbbell selection, please check out:

　　Monday: Chest + Triceps training

　　(1) Dumbbell bench press, 10-12RM x3 groups.

　　(2) Dumbbell fly, 10-12RM x3 groups.

　　(3) Push-ups, 15-20 (times) x4 groups.

　　(4) Seated single-arm neck and back arm flexion and extension, 8-12RM (times) x3 groups.

　　(5) Standing arm flexion and extension, 8-12RM (times) x3 groups.

　　Wednesday: Back + biceps training

　　(1) Dumbbell rowing, 8-12RM (times) x4 groups.

　　(2) Pull-ups with wide grip, 8-12RM (times) x4 groups.

　　(3) Pull-ups with narrow grip, 8-12RM (times) x4 groups.

　　(4) Sit-down curls, 8-12RM (times) x3 groups.

　　(5) Standing dumbbell hammer curl, 8-12RM (times) x3 groups.

　　(6) Seated dumbbell alternating curls, 8-12RM (times) x3 groups.

　　Friday: Legs + Shoulders Day

　　(1) Dumbbell squats, 8-10RM (times) x3 groups.

　　(2) Dumbbell lunges, 8-10RM x3 groups.

　　(3) Dumbbell lift, 8-10RM x3 groups.

　　(4) Standing dumbbell press, 10-12RM (times) x3 groups.

　　(5) Dumbbell lateral raise, 10-12RM (times) x3 groups.

　　(6) Dumbbell front raise, 10-12RM (times) x3 groups.

　　Saturday or Sunday: Arrange an aerobic exercise such as running, skipping, cycling, etc. for 45-60 minutes.

　　You can do abdominal exercises every day：

　　The training should be adjusted according to your own situation. The effective time of each training (excluding warm-up and stretching) should not exceed 1 hour. Rest 60-90 seconds between sets and 90-120 seconds between movements. After each training session, take protein that is easily absorbed ( egg , beef or protein powder) and carbohydrates (bread, milk, protein powder, etc.).