Silver Adjustable Dumbbells

 

As classic movements, they should include push, pull, lower limbs, core and other parts.

Make sure that each movement is basic, easy to master, and can effectively stimulate the target muscles.

 

For example, squats, deadlifts, and bench presses are definitely must-dos, but other options such as rowing, shoulder presses, and lunges should also be considered.

The time is scheduled to be completed within 30 minutes.

 

You may need to do 3 sets of each movement, 10-12 times per set, with short rest between sets.

However, you have to consider the physical fitness of beginners.

 

You may need to adjust the number of times and sets, or the time allocation for each movement.

You may need to use a circuit training method to reduce rest time and maintain heart rate.

 

In addition, precautions are also very important.

For example, emphasize warm-up, movement quality rather than weight, breathing rhythm, and gradually increase weight.

 

Dumbbell sit-ups (rectus abdominis)

 

Lie on your back with dumbbells in front of your chest with both hands, and curl up.

Keep your lower back on the ground and complete it slowly.

3 sets × 15 times

 

Notes on movements

 

Quality > Weight: Master the standard movements first, then gradually increase the weight of the dumbbells.

Breathing rhythm: Exhale when exerting force (such as pushing up/pulling up), and inhale when returning to the original position.

 

Warm-up and stretching: Dynamic stretching for 5 minutes before training, and static stretching after finishing to prevent soreness.

Gradual progress: Start with 2-5kg dumbbells, and increase the weight by 10% each week after adaptation.