初学者哑铃应该用几斤的，方法，动作详细点

重点讲讲方法，动作详细点不要介绍得太专业

适合初学者练习哑铃

The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to.旨在为初学者重量训练要为未来奠定了密集操,终将受到身躯. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial.显然成功健身牵涉召集互不相等营养元素,但选择正确的运动及休息至关重要. In this article we'll outline the dumbbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.在这篇文章我们将勾画哑铃练习,使新开发的总体实力和健美身体需要调节.

Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure.初学者应以初步完成两套11时50名,但经过几星期当你有足够的控制和发展的基本力量,试点一套6至8名失败. This will maximize your muscle growth and give you the impetus to move on to the next stage of development.这将最大限度地给你和你的肌肉增长的动力进入下一阶段的发展. Before long you'll find the use of this single piece of equipment restricting, so later in this series of articles we'll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level.不久,你就会发现,使用这种单件装备限制所以后来这个系列文章,我们仍将集合了刺激肌肉程式利用其它设备把你的中级水平. In the meantime, get to work with these exercises in order to get used to working your muscles.在此期间,这些动手练习为了让你的肌肉来工作.

Start off training four days per week and work body parts on the following basis not forgetting to incorporate rest days:起步训练每周工作四天残肢时:不忘把休息日:

Day 1 - Biceps, Back, Abs一天1-二头肌、背部,ABS的

Day 2- Hamstrings, Shoulders, Abs一天2-腘、肩、ABS的

Day 3 - Quads, Forearms, Calves一天3-四年期、手肘、犊牛

Day 4 - Triceps, Chest, Abs一天四头肌、胸部、ABS的

The exercises recommended for beginners are as follows:演习初学者推荐如下:

CHEST: Bench press, flyes胸部:合议庭出版社,flyes

UPPER BACK: Prone reverse flye, seated reverse flye, bent over row, pullover上回:flye容易扭转,扭转flye坐下,弯腰连续毛衣

SHOULDER: Lateral raise, shoulder press, upright row肩膀:侧提、肩出版社,连续正派

TRICEPS: Lying triceps extension肌:肱三头肌扩建说谎

BICEPS: Curl, concentration curl二头肌:袅袅,袅袅浓度

FOREARMS: Wrist curl, wrist extension前臂:旋腕,腕延

LEGS: Squat, leg curl, calf raise腿:蹲下,腿部卷曲,提高小牛