Dumbbell exercise program four times a week

Dumbbells are a fitness tool, but when you have a pair of dumbbells, and dumbbell fitness, you need a set of dumbbell exercise method diagrams to guide you.

First of all, for the choice of dumbbell weight.

Low weight, multiple repetitions to increase muscle endurance.

Medium weights with moderate repetitions will promote muscle dimensional gains.

Large weights with few repetitions can increase the maximum strength of the muscles.


1、How to choose a dumbbell weight?

Here we need to introduce a concept: RM, which is the abbreviation of "repetition maximum" in English and means "maximum repetition value" in Chinese. For example, 10RM refers to the weight that can be lifted 10 times with maximum repetition. 1~4RM is mainly used to grow absolute muscle strength and stamina, 6~12RM is mainly used to grow muscle circumference, 16~20RM is mainly used to develop small muscle groups and increase muscle line flexibility, 25RM is mainly used for fat loss, cardiorespiratory fitness and shaping, etc.

2、How to choose the number of dumbbell exercises?

Generally speaking: 1 to 4 times mainly to grow absolute muscle strength and stamina, 6 to 12 times mainly to grow muscle circumference, 16 to 20 times mainly to develop small muscle groups and improve muscle line flexibility, 25 times more mainly for fat loss, enhance cardiorespiratory function, fitness shaping, etc.. Mastering such a principle, according to their own fitness purposes, it is easy to find out the number of times they correspond.


3、How to choose the number of dumbbell exercise sets?

The number of exercise sets need to be selected according to the purpose of the exercise and the level of the exerciser himself. Generally, according to the development of muscle strength and volume using 3-6 groups; the development of muscle endurance using 2-3 groups.

4、How to determine the rest time between groups?

Usually, for muscle building training, we use a rest period of 90 seconds between sets, and even shorter for endurance training. But the latest bodybuilding gurus have spoken out, the shorter the set interval the more the muscles can receive maximum stimulation, which has an important impact on muscle growth. So, if you can, we suggest you try the 15-30 seconds of rest between sets of the bodybuilders.


We have developed a set of four exercises per week according to the areas of practice, hoping to give some help to fitness enthusiasts

Monday:

Push-up dumbbell single arm extension

8-15 reps per set, 4 sets at 30 seconds intervals

Upright dumbbell single arm posterior cervical arm flexion

8-15 reps per set, 4 sets of 30 seconds interval


Seated dumbbell curls

10-15 reps per set, 4 sets of 30 seconds interval


Tuesday:


Upright dumbbell lateral planks

10 reps per set, 3 sets of 30 seconds intervals

Prone dumbbell lateral planks

10 reps per set, 3 sets of 30 seconds interval


Dumbbell shrugs

10 reps per set, 4 sets of 30 seconds interval



Wednesday:

Dumbbell hard pull

15 reps per set, 3 sets of 30 seconds interval



Upright dumbbell alternate curls

10-15 reps per set, 4 sets of 30 seconds intervals




Prone Single Arm Dumbbell Row

10-15 reps per set, 4 sets of 30 seconds interval



Seated dumbbell posterior neck wall curls

10 reps per set, 3 sets of 30 seconds intervals

Wednesday can also be appropriate to increase the abdominal muscle training movements.



Thursday:


Upward incline supine dumbbell bench press

15 reps per set, 3 sets of 30 seconds interval




Plank supine dumbbell bench press

15 reps per set, 4 sets at 30 seconds intervals



Plank supine dumbbell lateral raise

15 reps per set, 3 sets of 30 seconds interval


Friday:


Seated dumbbell alternating curls

10-15 reps per set, 3 sets at 30 seconds intervals



Seated prone single arm dumbbell curls

10-15 reps per set, 3 sets at 30 seconds intervals


Saturday.


Dumbbell weighted arrow squats

10 reps per set, 4 sets at 30 seconds intervals



Upright dumbbell alternating front planks

10 reps per set, 3 sets 30 seconds apart



Seated dumbbell push-ups

10 reps per set, 4 sets of 30 seconds interval

Saturday can also be appropriate to increase the abdominal muscle exercise action.

This article shares a set of dumbbell exercise method diagrams for your reference. But in advance, this set of dumbbell exercises illustrated pictures from the network.

About Jerry

There are only 24 hours in a day, so why not spend it in a healthy and happy way? So, I choose to spend it happily
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