The latest dumbbell fitness plan to develop the body shape of a cart

This dumbbell fitness plan starts from the body shape of Brother Banche. Brother Banche usually uses pulling and pulling movements. He often uses bend forward pulling and turning side pulling and other exercises. Therefore, the main exercises we arrange here, such as deadlift, bench press, squat, etc., and tends to exercise upper body muscles. Abs are the obvious characteristics of Brother Banche's muscles, so each exercise is arranged with a set of abdominal muscle movements.

　　The movements are 4 groups, each group of 12RM, which improves the endurance of the muscles and increases the resolution. Friends who are slightly fat, please increase the number of groups to 5 groups and 15 each group. Second. Friends who are overly fat, please focus on aerobic exercises (running, skipping rope, bicycle and other strong oxygen exercises). This plan can be not done for the time being.

　　1: Warm up for 5-10 minutes first.

　　6 practical warm-up movements before equipment fitness

　　2: Dumbbell fitness plan.

　　Exercise time: Monday and Friday

　　Main exercises: Back, biceps, abdomen, shoulders

　　One-handed dumbbell rowing

　　Exercise parts: Back muscles.

　　Main exercises: The middle trapezoid muscle, the lower trapezoid muscle, rhombus muscle, latissimus dorsi, pectoralis major, posterior deltoid muscle, infraspinatus muscle, brachioradialis muscle, brachiobrachialis muscle.

　　　Second exercises: biceps, triceps brachioradialis muscle, brachiobrachialis muscle.

　　Movement instructions

　　Kneel on a stool with one leg and support with one hand. Place the other foot next to it and hold the dumbbell firmly.

　　Pull the dumbbell to the side waist, bend the shoulders to the flat torso position. Keep your arms slightly bent. Return.

　　And repeat the movement.

　　Note: Try to exert force on the shoulders and back, and try to avoid arm muscles Exercise force. Do not rotate the torso.

　　　　Dumbell straight legs deadlift

　　　Exercise location: erection spinal muscles.

　　Main exercise: hamstrings | gluteus maximus | hip adductors.

　　Second exercise: rhombus | trapezius | lats dorsi | quadriceps femur | straight abdominal | oblique muscles.

　　　Movement instructions

　　　Hand upright, hold the dumbbells with both hands.

　　Low the torso, so that the dumbbells are lower than the knee. Keep the back straight. Bend the knee slightly.

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