Dumbbell fitness ~ Otaku women’s dumbbell fitness week plan

The otaku doesn't go out all day, let alone go to the gym, but he wants to have a good figure, what should I do? It's okay to buy a pair of dumbbells to practice at home by myself. The picture below is a fitness plan for full-body exercise with dumbbells. Each of them is done with dumbbells. You can find the specific movements yourself. You can stay home, but you will be lazy.

15 in each group

2 to 3 groups 15-18 in each group

3 to 4 groups 18 to 20 in each group

Dumbbells and birds

1 to 2 groups 15 in each group

2 to 3 groups 15-18 in each group

3 to 4 groups 18 to 20 in each group

Sitting shoulder push

1 to 2 groups 15-18 in each group

2 to 3 groups 15-18 in each group

15 in groups of 1 to 2

2 to 3 groups of 15-18 in groups of 2

3 to 4 groups of 18 to 20 in groups of 3

Upright side lifting

1 to 2 groups of 2

15 in groups of 2 to 3 groups of 15-18 in groups of 2

Stand upright heel lifting

1 to 2 groups of 2 groups of 15-18 in groups of 20

Squat

15 in groups 1 to 2 in groups

2 to 3 groups 15-18 in groups per group

3 to 4 groups 18 to 20 in groups per group

Super arm flexion and extension

1 to 2 groups per group

2 to 3 groups 15-18 in groups per group

3 to 4 groups 18 to 20 in groups

Perpensing arm flexion and extension

1 to 2 groups per group

2 to 3 groups 15-18 in groups per group

3 to 4 groups 18 to 20 in groups

Side curl

1 to 2 groups 15-18 in groups per group

2 to 3 groups 18 to 20 in groups

Side curl

1 to 2 groups 15-18 in groups per group

3 to 4 groups 18 to 20 in groups

Side curl 1 to 2 groups 15-18 in groups per group

2 to 3 groups 15-18 in groups per group

3 to 4 groups 18 to 20 in groups

Forearm muscle group fitness movement illustration

//www.jianshen8.com/zhuanti/shangzhi.html

Back muscle group fitness movement illustration

//www.jianshen8.com/zhuanti/beibu.html

Pectoral muscle group fitness exercise illustration

//www.jianshen8.com/zhuanti/beibu.html

Pectoral muscle group fitness exercise illustration

//www.jianshen 8.com/zhuanti/xiongji.html

Fitness movement illustration

//www.jianshen8.com/zhuanti/gangling.html

Dumbbell fitness movement illustration

//www.jianshen8.com/zhuanti/yaling.html

Unhanded fitness movement illustration

//www.jianshen8.com/zhuanti/tushou.html

Instrument fitness movement illustration

//www.jianshen8.com/zhuant i/qixie.html

Fitness ball fitness action illustration

//www.jianshen8.com/zhuanti/jianshenqiu.html

The second page introduces you to standard dynamic illustration tutorials for each movement in the dumbbell fitness plan.

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