Dumbbells Family Training Program

Dumbbell Family Training Plan

　　Building a body that can only be trained in a gym at home is as easy as buying dumbbells and stools in front. Just refer to the three-day training plan we introduced below.

　　　Attacking the fitness center around your residence can be annoying experience: you must prepare various supplies before departure, deal with traffic jams before arriving, and then wait at the front desk to check the membership card. This has been more than half an hour, but you have not even started the warm-up. This has not considered whether your training partner will encounter the same problem and be late, so your training will be postponed. Then what if you count the waiting time in front of the Smith machine...

　　As a result, you have not yet started your own training plan as you wish. However, it is possible that when no one is around When you are disturbed, you will be in the best state. Just yourself, a wall of familiarity, a training bench, some dumbbells and a hot fitness enthusiasm.

　　We have planned a three-day training plan for you, only the necessary equipment: a pair of dumbbells with adjustable weight and a training bench with adjustable tilt angle. During the first two weeks of training, the focus is on strength, maintain 6 to 8 times per set and control the rest time between 1 and a half minutes. In the subsequent stages, you have to increase it to 12 times to maximize the growth rate of the muscles, so the rest time should not exceed 1 minute.

　　No high-level pull-down combination equipment at home? No problem. No sitting heel lifting machine? We have solved it for you. We have considered more issues, you just need to charge a membership fee to visiting guests (just kidding).

Single-arm oblique dumbbell curl

　　　　(Alternative action: crank support)

　　Start: Adjust the bench to 45 degrees or higher. Hold the dumbbell in your hand, place the armpit at the top of the stool, and place the upper arm on the backrest. The elbow bends slightly.

　　　Action: Contract the biceps to raise the dumbbell as much as possible, pay attention to avoid the elbows leaving the backrest. Squeeze the biceps at the highest point and slowly return to the initial position. The big arm Fully stretched for a moment.

　　　Wide-holding dumbbells upright rowing

　　　(Alternative action: Wide-holding barbells upright rowing)

　　Starting: Stand upright, hold dumbbells wide with both hands, the dumbbells on both sides of the front of your body, straighten your chest, and stretch your shoulders back.

　　　Action: Increase the dumbbells to the height of your shoulders, the elbows are higher than your hands, and the peaks are retracted back to the initial position.

　　Sitting dumbbells lift heels

　　(Alternative action: Sitting and lift Heel machine)

　　Sitting on the end of the stool with your knees bent and your toes are placed on a piece of wood (or some objects that can provide stability) about 4 to 6 cm high to ensure your knee joints are free to go up and down. Place the dumbbells on the lower thighs and keep the grip on the dumbbells.

　　　Action: Slowly lower your knees to the ground until you feel stretching your calf muscles, lift the dumbbells upwards, and squeeze before replying Press the calf muscles to perform peak contraction.

　　Straight arm pull back

(Replace action: straight arm puller puller pull down)

　Start: Hold the dumbbells backward, straighten the back, bend the knees, exercise your arms vertically and on the ground, and hold the other hand to support it. Action: Keep your arms as straight as possible, contract the lats dorsi as much as possible and move back upwards as possible, keep for a while, and then slowly return to the original position along the original path. The same is true on the other side.