Only one dumbbell fitness program

Fitness purposes: to improve heart and lung function, enhance physical fitness, shaping

One: Aerobic Training Program: Cardiorespiratory Training Run

2 times a week, 20-30 minutes each time, 3-5 kilometers away

II: Strength Training Program (intensity according to own situation)

1. Jump rope to warm up for 10 minutes

Stretch stretch

3. Dumbbell exercises 7 times a week

4. (Times) refers to the amount you can barely finish! (Select the weight according to the number of times)


The first day of the leg training day (high-intensity leg training is conducive to the secretion of hormones)

Dumbbell Squat 10-15RM (times) x3 Group Dumbbell Straight Leg Deadlift 10-15RM
Dumbbell scissors è¹²10-15RM

The second day of chest training

Dumbbell push chest 10-12RM (times) x3
Dumbbell wide chest 10-12RM
Dumbbell Flying Bird 10-12RM

Third day back training

Single arm rowing with dumbbells: 8-12RM (times) x3
Dumbbells with bent legs: 8-10RM
Dumbbells Overlooking: 8-12RM

Fourth day shoulder training day

Sitting Dumbbell Press 10-12RM (times) x3
Standing posture dumbbell side flat lift 10-12RM
Standing dumbbell rowing 10-12RM

Day 5 2 training days

Sitting Dumbbells Alternate Curved 8-12RM (times) x3
Dumbbell Hammer Curved 8-12RM
External rotation dumbbell curl 8-12RM

Six days on the sixth day

One-arm Dumbbell Neck Extensor 8-12RM (times) x3
Dumbbells Bending Arms Flexing and Stretching 8-12RM
Narrow grip push-ups 10-15RM

Seventh day abdominal training day

Sit-ups 15-20RM (times) x3
Supine leg raise 15-20RM
Swivel crunches 12-15RM
Two from 12-15RM

"RM" is an abbreviation for "repetition maximum" in English, and Chinese is "maximum duplicate value". For example, "6 to 12 RM" expresses "up to 6 to 12 repetitions of weight."

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