These multi-task exercises can coordinate the movements of multiple groups of muscles at the same time, improve metabolism and burn fat in minutes! 2-3 groups every week, 8- 10 times in each group. With a dumbbell with enough weight, after finishing the last set of movements, you should never have the strength to do the next set. Otherwise, you have to adjust the weight of the dumbbell.

2/6

Stand with your feet as wide as your hips, knees slightly bent, and hold the dumbbell in front of your thighs with your palms facing your body (A). Slowly attach yourself to the position parallel to the ground (b), pause, press the gluteus maximus, return to the standing position, lift the dumbbell to the chest position, and elbow outward (c). Slowly return to the starting position, a group of numbers.

3/6

Stand with your feet width apart from your hips and lift dumbbells in front of your thighs. Squat down and bend your knees, turn right, and move the dumbbell to the right knee (A), which is the starting point. Turn left, lift the dumbbell close to your body, and stretch your arms forward to shoulder height (B). Slowly return to the starting position. Complete a group and do it in a different direction.

4/6

Lunge your left leg, bend your left knee and put your left hand on your left leg. The right arm hangs down and points to the ground, and the right hand holds the dumbbell (A). Bend your right elbow and lift the dumbbell (b) towards your shoulder. Spread the elbow arm and swing back (c). Dumbbell back to the side, and then back to the starting point. Complete this set of actions. Do it in another direction.

5/6

Standing posture, feet beyond hip width, toes out one eighth. Hold the dumbbell in front of your thighs, palms outward (A). Squat down slowly, bend your knees, keep your back straight, keep your chest vertical, and move the dumbbell towards your chest (b). Press the heel down, tighten the gluteus maximus, and lower the center of gravity to the starting position where the legs are straight.

6/6

Put dumbbells on your chest with both hands. Take a big step to the right and slowly squat, with the chest vertical, the center of gravity at the heel and the toes in front of the knees (A). Press the center of gravity to the heel of the right foot and then resume the standing posture. The right foot is close to the left foot, and at the same time spread your arms and lift the dumbbell (b). Take a step to the left immediately and squat down (C). When finished, do the other direction.