Nowadays people generally advocate fitness, but most people can't go to the gym often because of work and other reasons. So these people are very upset because they can't go to the gym to exercise. In fact, you don't have to feel uneasy, because some fitness exercises can be done at home. I don't know if you have heard of aerobics, HIIT and other convenient and efficient fitness actions, which can be completed at home. Even if you want to do some strength training, you don't have to go to the gym. Some small fitness equipment can help us.

Here, I recommend a small fitness equipment that can be fully exercised at home. It is a dumbbell. Dumbbell is small and convenient, which is very suitable for our own training at home. And it is very easy to combine fitness and exercise with dumbbells. Conveniently, in the choice of dumbbells, we can choose according to our own needs, because the weight of dumbbells is different.

Various movements related to dumbbells can activate different muscle groups all over the body. Therefore, the use of dumbbell exercise can be more comprehensive fitness. Training at home is not too professional, and all kinds of dumbbell compound movements are aimed at people with weak fitness foundation. Moreover, the compound movements of dumbbells are relatively simple, which can activate more muscle groups to participate in sports in the process of fitness, thus achieving the purpose of exercising the whole body muscle groups and burning fat. So I use dumbbells to share four compound movements, which can make most muscles participate in training.

Action 1: Standing dumbbell press

In push training, the heavy barbell is replaced by the light dumbbell. Although the training intensity is reduced, it is replaced by the flexibility of the body, and the training weight can be flexibly adjusted. First, separate your feet shoulder width apart, straighten your back and contract your abdomen. Hold a dumbbell in each hand, so that the big arm is parallel to the ground and the small arm is vertical to the big arm. Then push the dumbbell up with your shoulder until your arm is straight, then slowly stop and put it down to recover. Pay attention to the fact that your body should always be on a given plane during training.

Action 2: Dumbbell Squat

Squat training plus dumbbells can increase the pressure on leg muscles, greatly enhance the stimulation effect on legs, and also have a good exercise effect on arms. First, separate your feet shoulder width apart, hold a dumbbell in each hand and bend your elbows so that your forearms are perpendicular to the ground, then bend your hips and hips backwards to squat, and get up and restore when your thighs are parallel to the ground. When you stand up straight, raise your arm and repeat the training.

Action 3: Bow dumbbell rowing.

First of all, lie prone on the inclined stool, hold a dumbbell in each hand and hang down naturally, keep your legs straight apart, keep your back straight and stabilize your body. Then the back muscles bend their elbows and pull them up. Pause at the vertex for a while, and then slowly put it down to recover. During exercise, always keep your back straight and keep your body balanced.

Action 4: Dumbbell Swing

Dumbbell swing is good for both legs and arms, because it contains elements of hip lifting and upward lifting. First of all, put dumbbells in your hands on your abdomen, with your legs slightly apart, shoulder width apart, and your back straight. Then raise your arms above your head, move your hips back, kneel down, and lower your arms from above to your abdomen. In this action, straighten your back and make sure that your knees are in the same direction as your toes.

The above four are the dumbbell compound training recommended today. The muscles exercised by each movement are not separated, and they have great exercise for almost multiple muscle groups, which is very suitable for shaping women. Finally, if you exercise with dumbbells at home, you must do it step by step. Beginners should not choose overweight dumbbells at first, or they will hurt their muscles. Finally, I hope everyone will stick to the compound exercise of dumbbells, although we do it at home and the movements are relatively simple. But insisting on dumbbell exercise is very effective. Everyone must stick to this road, and time will give you the answer at last.