Dumbbell, a small size, suitable for home exercise equipment, can help you exercise the whole body muscle group, to achieve the purpose of muscle gain and fat loss. If you want to do strength training but don’t know where to start, start with weights with dumbbells.
Muscle is the body’s valuable tissue, but also energy consuming tissue, will affect the body’s basic metabolic value. Being muscular means you can burn more calories a day and are less likely to accumulate fat.

After the age of 30, the body muscle began to degenerate, showing a loss trend, the basic metabolic value will decline, and the body is more likely to gain weight. And regular strength training can prevent muscle loss, so that you maintain a high metabolic base, but also carving out excellent body proportion.

If you want to develop a man’s unicorn arms, inverted triangle figure, develop a woman’s hips, waistcoat line figure, then be sure to regularly resistance training.

So, how to scientifically open dumbbell training? A few points to note:

1, when the dumbbell training, we do not pursue heavy weight training, you can train from 3-5KG a pair of dumbbells, with the improvement of muscle strength, and then improve the weight level.

2, when fitness training, we must learn the exact trajectory of the action, learn the force of the target muscle group, so as to reduce the risk of muscle strain and fitness injury, and more efficiently build a good body.

3, the reasonable distribution of muscle training, the target muscle group exercise muscle will be in a torn state, to rest 2-3 days after the muscle repair, in order to open the next round of training, so that the combination of work and rest can improve the muscle dimension.

4, body fat rate exceeded, fat people, in addition to dumbbell training, but also need to add aerobic exercise brush fat, only body fat rate decreased, you can let the muscle line show.

The following is a group of dumbbell action suitable for novice training, to help you exercise the whole body muscle group, every 2-3 days to exercise once.

Action 1, dumbbell neck back arm flexion 10-15 times, repeat 3-4 sets

Action 2. Lift 10-15 times in front of the standing dumbbell and repeat 3-4 sets

Movement 3. Tilt row 10-15 times and repeat 3-4 sets

Movement 4, dumbbell flat bench press 10-15 times, repeat 3-4 sets

Move 5, lean dumbbell row 10-15 times, repeat 3-4 sets

Move 6: dumbbell sumo squat 10-15 times, repeat 3-4 sets

Movement 7: One-arm dumbbell swing 10-15 times, repeat 3-4 sets

Action 8: Lift the dumbbell 10-15 times, repeat 3-4 sets

Action 9: Step off the bench 10-15 times, repeat 3-4 sets