How can I exercise my muscles so that they can grow rapidly without rebounding? What simple equipment is needed?

There is no excuse. We don't want to hear you don't have time to exercise. Or it is inconvenient for you to regularly go to the gym. Or you think it is more advantageous to spend membership dues somewhere else. If you think so, well, we have a work und here to solve all the above excuses.
First, you can exercise without leaving the house. With membership dues, you can buy basic equipment that creates a better physique: a stool, four dumbbell poles, and a 150-pound (about 68-kilogram) Bell. In this way, you have turned your house into a power house. With these equipment at home, you don't have to worry about traveling to and from the gym, and training becomes more efficient. Exercise at home also means you no longer have to queue for a certain device. To help you get started, the following course includes a 30-minute dumbbell loop exercise. They will help you burn fat and build solid, thin muscles. So. If you don't want to spend time and money in the gym, you can invest in this way. It will give you a huge bonus in your health and shape.

Exercise tips:
1. Make sure that you have fully warmed up. Because the upper and lower half body require exercise at the same time, this exercise method is more stressful than the traditional exercise method. 7-10 minutes of Aerobic Exercise and mild stretching should be performed.
2. This is a round-robin Training Program. This means that after each action is completed, you do not have to rest and then perform the next action.
3. During the exercise, the weight should be based on the weight that you can complete for a specified number of times. If you think it is easy to practice, increase the weight progressively (depending on your training level, you may need to buy more ringtones .)

Exercise beginner times advanced times
1. side flat 10-12 6-10
2. Romania-style hard pull 10-12 6-10
3. Dumbbell birds 10-12 6-10
4. Vertical Cross-Step 10-12 6-10
5. Double-sided dumbbell rowing 10-12 6-10
6. shrugged 10-12 6-10
7. First Bow Step 10-12 6-10
8. supine French arm flexion and extension 10-12 6-10
9. standing posture dumbbell bending 10-12 6-10

Side movements

Standing upright, each hand holding a dumbbell, the palm is relative. Keep your arm slightly bent, and raise the dumbbell to slightly higher than the shoulder height. Stop, and then slowly restore.

Romania-style hard pull

Upright, palm downward push a pair of dumbbells, and hanging in front of the body. By lifting your hips, you can move your body back to your heel and bend your knees slightly. The dumbbell slides down along the thigh until the middle part of the tibia. Restore to the starting position, and then repeat.


Dumbbell birds

Lie on the bench and hold your feet on the ground. Place a pair of dumbbells on the top of the chest, and the palm is opposite. Keep your arm slightly bent, and slowly move the dumbbell along the arc until the upper arm is equal to the ground. Stop, restore the dumbbell along the same arc to the starting position, and then repeat.


Vertical Cross-step
Hold a pair of dumbbells on the body side. Face to one side of the stool standing, then cross step on the side of the leg, set the right foot on the stool. The right leg is forced to push the body to the stool until the feet are flat. Next, move the left leg to the start position. Then, the left leg is displayed in a step, repeating the step, and switching between the two.



Double-sided dumbbell rowing
Hold a pair of dumbbells in the palm of your hand. Keep your knees slightly bent, straight back, and bend 90 degrees under the waist. When a dumbbell is pulled to the abdomen and touched on the abdominal muscles, the palm becomes upward. Slow recovery and repeat.




Shrugged
Hold a pair of dumbbells, erect, strive to make the shoulder peak to the ears, and then place, repeated, do not let the shoulders forward or backward rotation.





Qiangongbu
Hold a pair of dumbbells on the body side, upright, visual front. The left leg moves forward until the left knee bend shows 90 degrees, and the right knee almost touches the ground. Add it back to the starting position, change the right leg, and then repeat it.




Supine French arm flexion and extension
Lie on the stool, hold a pair of dumbbells in the palm, and place them above the chest. Keep the upper arm motionless, and slowly place the dumbbell to the ears. Stop, restore the dumbbell along the same arc to the starting position, and then repeat.




Standing posture dumbbell Bending
Standing upright, holding a pair of dumbbells hanging on the body side, palm backward. The left arm is bent up, And the wrist is rotated at the same time, so that the palm is raised at the end of the action. Perform a moment of peak contraction, and then slowly move back, while rotating the wrist to make the palm back again. When the left hand returns to the original starting position, the right hand begins to bend up.

 

Other methods:

First, make sure you are in good health and eat away. My method is fast, but it consumes a lot ,,,

I only look at the dumbbells (if the weight reaches your maximum closeness), you can use it to train your arm's triceps and triceps. In addition, different birds can practice your chest muscles and loose muscles,

Recommended for beginners 4 ~ 6 groups, each with 8 ~ 10 times,

If you practice well, 6 ~ 8 groups, 15 ~ 18 (20) times,

Also pay attention to food nutrition, muscle pain to rest and relax activities, you can also try to eat bean sprout.

 

Milk, eggs, meat, must

Peanut, sugar, beer

 

There is still a rest, so, that's it!

I hope you will be satisfied with my suggestions.