The order and method of dumbbell exercises are emphasized here. It is also the wrong concept of most people who just started to exercise. Fitness is not about the heavier the weight, the better, but the more standard the exercise. Otherwise, it is useless, and it is very likely to be injured. Everyone will get very old and recover very slowly.
Fitness should start with large muscles and then small muscle groups. Generally speaking, large muscles need small muscle groups to support. Most people’s small muscle groups are not strong enough. For example, some people practice chest clearly but the arm pressure is too high, that is, the triceps and deltoid muscles are insufficient. In order to assist the pectoral muscles, the pectoral muscles are not in place, and the other friends are no longer able to do so. So if the above situation is normal, try to use a small load that suits you.
There is also exercise frequency. The muscle recovery cycle of a person is generally 48 hours, so don't exercise for three days after a place has been exercised. The muscles are grown during rest. However, the abdominal muscles are an exception, which can basically be practiced every day. So you should arrange an exercise plan, such as practicing the chest muscles, shoulder deltoid muscles, and triceps brachii (the three brothers work together), the second day you can practice biceps, and the third day back. With legs or something, wait until the fourth day that the chest muscles and his partner have recovered and continue to practice. This cycle is more efficient. Let me talk about the principle of muscle exercise and growth. In fact, exercise destroys muscles. The principle is to make muscles run at high energy. Anaerobic exercise releases a lot of lactic acid and breaks muscle fibers. So after exercise, it must be painful and sour. , But after this kind of stimulation, the body will feel that it is not adapted to the external environment, which will force the muscles to repair and grow stronger. This is why you can't practice in the same place again within three days. It is necessary to give the muscles enough time to recover.
