Regardless of men and women, as long as they just enter the gym, they will have no idea what to do. Therefore, today’s training starts from the basics. This is a training suitable for beginners.

Although this is designed for beginners, it does not mean that advanced people cannot do it. We will use many basic movements, design super sets, and develop upper body training suitable for beginners.

Before training begins, here are some things you should know. Superset training can use more muscles and maintain your heartbeat.

If you have just started exercising and want to lose weight and lose weight, you need to keep the rest time shorter, preferably no more than 1 minute.

Many people also ask, what weight should beginners choose? I suggest using the lightest weight first to see the effect.

You start with a 5-pound weight. If it is too heavy, you can also choose 1-pound or 2.5-pound dumbbells. When choosing the weight you want to use, make it challenging, but also heavy enough to complete a set.

We have to do 12 reps in a group. You should be able to complete 12 reps, and the last 3 to 4 reps should make you feel very hard, but don't use too heavy.

Good posture is very important in this process. Now comes the training part.

Our first superset will target the shoulders. First of all, we have to use alternating movements of shoulder front raise and shoulder side raise.

If you want to develop a more balanced physique, don't stop the movement in a horizontal position, but lift it up a little more to exercise your trapezius muscles more. But if you just want to work your shoulders, just stop in a horizontal position.

After alternating shoulder front raises and shoulder side raises, we directly do simple shoulder side raises.

After completing these two movements in a row, you have to rest for 1 minute. You need to do 3 sets of this super set of movements. The rest between each super set is 1 minute. Complete 3 sets in a row.

In the second superset, we are going to start training the chest, which can be easily completed with a set of dumbbells.

First start with the chest press. You want your elbows to be above the plane of your body, your palms facing each other, your elbows to your sides, and then push the dumbbells up to the highest position.

As you push to the highest point, slowly move your palms forward, and then when your arms fall, retract the forward palms and internally rotate.

Then switch directly to the diamond chest press. This action focuses more on the triceps, making the action more standard and slower.

Same movement pattern, but hold a dumbbell with both hands together, keeping your elbows at your sides, and use your triceps when pushing up.

The next step is to switch to the third set of supersets, which will target the biceps and triceps.

The first is to do alternating curls. Make sure your elbows are fixed on both sides of your body, slow down your movements, don't shake your body, and keep your core muscles tight.

Alternately bend and extend the elbows with both hands. When lifting, let the palms face up and place the dumbbells completely on the biceps.

Transfer directly to the next action? Flexing and extending the arms behind the neck to exercise the triceps.

At this time, you need to fix your elbows next to your ears, hold a dumbbell, straighten your hands upwards, then keep your arms still, bend your elbows, and let the dumbbell slowly move up and down.

From the back perspective, your palms will be facing up the entire time, allowing the dumbbells to move back and forth.

The fourth and final superset starts with dumbbell rowing. You need to use a bent body position so that it is easier to maintain balance by standing with your feet forward and backward.

Pull the dumbbells up. This action is to train your back. Keep your back muscles tight, keep your elbows and dumbbells close to both sides of your body, and perform the exercises separately.

Continue to maintain a bent body position, with your palms facing you, and pull the dumbbells up without moving your back while pulling.

For the next movement, we have to focus on the rear deltoid muscles, flex and extend the arms, and maintain the same starting movement, but this time we do not pull the dumbbell toward the body.

Instead, fix the dumbbell on the side of the body, bend your elbows, and drive the dumbbell backwards with your forearms to squeeze the rear deltoid muscles.

Remember, these superset movements must be done 3 times, or you can complete this training in a cycle, depending on your exercise habits.