One dumbbell exercises the whole body muscles, 5 exercises can also burn fat efficiently at home

 Core Tip: There are many ways to lose fat. Let's learn a convenient and fast way of fitness, which is to rely on dumbbells to achieve the fat loss effect we want.

How to use free or relaxing time to lose fat at home or at work?

Because people are busy at work nowadays, it is a common pursuit to lose fat and keep fit anytime and anywhere.

The dumbbell training method introduced below is suitable for everyone, whether you are a boy or a girl, an adult or a child, you may wish to try it. First, start with a light weight dumbbell.

1. Dumbbell leaning over rowing

Fat reduction starts with back training. There is no doubt that back training can effectively lose back fat, and it can also create a good-looking and attractive body shape that looks three-dimensional and stylish behind the back. Train your back broadly and thickly, which can also play a protective role.

Such an effective action is called dumbbell leaning and rowing. As the name suggests, the action is similar to the rowing posture, but the premise is to bend over, that is, face the ground, straighten your chest and back, straighten your back, and then hold a dumbbell of equal weight in each hand to ensure that the weight is within an acceptable range Inside. Each set of 12~15, do 4~6 sets, this is the detailed explanation of the action.                               

2. Dumbbell bench press

The chest is also a very important part. Whether it is a boy or a girl, having a strong chest can greatly increase the rate of head turning. Especially for obese women, breast fat is more concentrated, if the training method is wrong, it will inevitably lose breast fat.

Then, the chest will be less beautiful. Therefore, training to strengthen the chest muscles is necessary. The dumbbell bench press is to hold the dumbbells, lift them to the chest, and then lie on your back in the fitness chair, maintain a rhythmic breathing, and slowly push up vertically. , And then slowly control it after the peak shrinks. The number of sets is the same as that of back training.

3. Dumbbell weight squat

Leg strength is very important and should be practiced regularly. To do this, hold two dumbbells of the same weight naturally on your sides, relax your hands as much as possible, and stand up straight at the beginning with your chest and your back and your knees straight.

Sit back slowly while keeping your chest straight and back. Don’t bend your waist or kneel forward when you squat. The whole weight-bearing squat is done in one go. Don’t squat too low until your thighs are parallel to the ground. The degree is fine.

4. Dumbbell sitting press

The shoulders are well trained and they will look good in clothes. Seated dumbbell press requires us to hold two dumbbells of equal weight, lifted over the shoulders, the small arm is perpendicular to the big arm, that is, the elbow joint is at ninety degrees.

Slowly lift up vertically, straighten your arms, and then control the speed to slowly come down, feel the strength of your shoulders with your heart, dumbbells play the role of weight.

5. Dumbbell weight lifting

The waist has always the most fat, and people often have a headache. Therefore, the abdomen must be practiced, it is best to practice every day.

First hold the dumbbells in front of the chest and fix them, then tighten the abdomen, concentrate on making the abdomen force, and do a curling action to feel the force of the abdominal muscles. Exhale gently when exerting force, and inhale gently when restoring. Repeat stimulation, not completely relax, and maintain a state of continuous exertion. Do it until exhaustion.