I have been doing dumbbell exercise for ten days, but my muscles are not sore the next day after my recent exercise. How's it going? Won't it be an anodyne long muscle?

The training intensity is not enough. Don't practice by yourself. Go to the gym. The plan is also simple. It is divided into five parts: chest, shoulders, back, arms and legs. You only practice one part at a time. The specific action depends on the equipment in the gym. Just tell the staff which part you want to practice and let him tell you which equipment is here. Generally, practice 3-5 different movements in one muscle part (for example, chest muscles have different movements such as lying flat, reclining, flying birds, and clamping chest). , but they all exercise the chest). Do 5 groups for each movement, each group does 10- 12, and the weight is controlled around 10, which is basically enough. Please pay attention! You're insisting! I have been exercising for almost 10 years. Good figure is the second. The key is health, self-confidence and confidence in everything! Come on!