Working people, how should they make the most of their time off work to exercise. Because of the day's labor, after returning home after work, there are other things to do, so wondering if there is any kind of exercise is relatively simple, but the effect is also good.

In fact, these questions should vary from person to person, because the purpose of training is different for each person, so the choice of training method must not be the same either. If, say, you really want to lose weight or train by using a short period of time, i would recommend the hit method for you to train if you are not particularly fat and your body is still in good shape in all its abilities. Then there are people who are in good shape but also need a relatively steady amount of exercise. Then half an hour or so for unassisted exercise will be fine. Of course, together with a good diet and a regular lifestyle, you will be in good shape.

In fact, these questions should vary from person to person, because the purpose of training is different for each person, so the choice of training method must not be the same either. If, say, you really want to lose weight or train by using a short period of time, i would recommend the hit method for you to train if you are not particularly fat and your body is still in good shape in all its abilities. Then there are people who are in good shape but also need a relatively steady amount of exercise. Then half an hour or so for unassisted exercise will be fine. Of course, together with a good diet and a regular lifestyle, you will be in good shape.

If you want to train specifically at home and use it to increase your muscles or weight, in addition to needing some of this unarmed training, you should also have a pair of dumbbells at home, which will give you a big boost to your training and muscle building. Dumbbells are flexible enough in comparison to other machines and they are able to provide a workout for the whole body. So, today we will talk about dumbbell workouts that you can do at home. But there are disadvantages to dumbbells, and the downside is that they are limited, so it may not be possible to achieve sustained muscle gain. If you reach this situation, you can switch to some heavier dumbbells or of course go to the gym and train with the equipment inside.

One thing to stress is that although training can be done at home, it is just as important not to neglect training for the whole. As we have said, with dumbbells you can work all parts of the body, chest, shoulders, back, including legs and arms. This way you can perform a set of movements that will stimulate every part of your body and increase your strength. Of course, by exercising, more calories will be burned and therefore fat loss will be achieved.

Movement 1: Goblet squat

This movement only requires the use of a dumbbell. Keep your legs separated by a certain distance and stand upright with your legs straight. Keep your back and waist straight and your hands in front of your body, holding a dumbbell together in front of your chest with your arms bent. Then squat down so that your thighs are parallel to the floor, making a stop in this position before lifting yourself up and returning to the starting position.

Movement 2: Standing dumbbell curl

The standing dumbbell curl is naturally done in a standing position, with the legs separated by a certain distance and standing with the legs straight. The arms are placed on either side of the body, each holding a dumbbell with palms facing each other, and then the small arms are bent upwards so that the dumbbells are close to the large arms, while the palms become backwards. After a pause, slowly drop back down to a straight arm position and repeat the movement.

Movement 3: Russian twist

This is done in a seated position, with only the hips touching the floor, so that the hips are sitting on the mat and the legs are bent and together. Keep your body straight while leaning back, tighten your abdomen and hold a dumbbell in both hands together, alternating between turning to the left while letting the dumbbell move to the left and turning to the right while letting the dumbbell move with you to the right.

Movement 4: Prone dumbbell reverse flying bird

Stand with your feet slightly wider than shoulder-width apart, legs slightly bent and body leaning forward at an angle close to 90 degrees. Hold a dumbbell in each hand so that the palms of each hand are facing each other, straighten your arms and use your shoulders to apply force, allowing your arms to lift upwards, straightening them as you do so. Once you reach the top of the movement, pause, then actively control your strength and let your arms slowly descend to their original position and repeat the movement.

For many novices, it may be difficult to find the feeling of power in some movements, so you can train with your bare hands first and then use dumbbells after you feel the feeling of power. Each movement should be performed in 4 sets of 12 reps, with 30 seconds of rest between each movement. Warm up before training and stretch afterwards. Dumbbells are not only for arm exercises, today there are only 4 movements, but they can be used for the whole body.