More and more people are joining strength training, which shows that the benefits of strength training are also very numerous. Strength training not only affects people externally, but also has many effects on the inner health of the body. For example, it will help you to delay the onset of ageing, reduce the proportion of obesity, beautify your external shape, improve poor posture, boost your metabolism so that you can burn more calories, look radiant and have more energy, and so on.
However, when it comes to weight loss, people tend to focus more on aerobic exercise and thus neglect the benefits of strength training for fat loss. Although it is a fact that aerobic exercise maximizes fat burning, it does not prove that aerobic exercise is the best choice for fat loss. Because fat loss is never just about losing fat, it is also about gaining muscle, so fat loss is a two-pronged approach.
The most essential thing about fat loss is to create a calorie differential, which means that the calorie intake must be less than the calorie expenditure. Let's not talk about calorie intake, but in terms of calorie consumption, it is already made up of three components, one is basal metabolism, which is what is used to maintain the most basic functions of our body. The second is daily consumption, which is what we don't have to do consciously, such as doing housework. The third is exercise, which is more targeted and conscious exercise. Strength training can do all three of these things at the same time, so you will burn more calories doing the same thing and increase the efficiency of your workout.
And for the strength training aspect look, it is not necessary to go to the gym to lift iron, because not everyone has the conditions and the time to go to the gym. And we do strength training to get fitter and in better shape, not to build up our muscles to be as big as bodybuilders do. So for our purposes, sometimes we only need to use a pair of dumbbells, and we can do them at home. Relatively speaking dumbbells are more convenient and will also allow for overall muscle development if they create a more comprehensive stimulation of the muscles.
Movement 1: Dumbbell open and closed jumps
Hold dumbbells in both hands, arms bent, small arms perpendicular to the floor, dumbbells slightly above the shoulders, legs together, you can bend your knees slightly. Keep your back straight, don't collapse your back, keep your eyes forward, jump and open your legs a little, and straighten your arms up and raise the dumbbells above your head. Jump again and bring your legs back together while bringing your arms down and restoring them for 15 reps.
Movement 2: Dumbbell support + squat
Begin by maintaining a deep squat position with your legs open wider than shoulder width apart and your upper body leaning slightly forward but also keeping it straight. With your large arms close to your body and your small arms bent, hold the dumbbells, which lie at shoulder level, and then straighten your arms downwards while jumping your legs backwards to straighten them. Stabilise for a moment, then bring your legs back and resume the deep squat position for 15 reps.
Movement 3: Dumbbell walk
Stand with your arms hanging naturally and hold a dumbbell in your hands with palms facing each other, with the dumbbell around your hips. Keep your upper body straight at all times and, with your head up and chest out, stride forward to walk, not taking too large a step and keeping the other positions stable while walking, for 60 seconds.
Movement 4: Dumbbell dips and flies
Stand with your legs slightly bent and feet less than shoulder width apart, leaning your upper body forward, close to parallel to the ground. Place both arms directly below the shoulders, let them hang naturally and hold the dumbbells in your hands palm to palm, then force both arms to open to the sides while carrying the dumbbells up so that both arms are in line with the shoulder area. After a short pause, slowly move the dumbbells downwards in a controlled manner and restore them for 15 reps.
It is important to note that the choice of dumbbell weight is not only more convenient, but also easier to use. If you want to build muscle, you should choose a heavier weight, and if you want to simply shape your body, you can choose a smaller weight. Dumbbell movements allow for comprehensive muscle development and easy exercise to develop a charming and good figure.
