Nowadays, people's requirements for themselves are not just as simple as being thin. When you have a szechuan waistline, you may still envy other people's peach buttocks, and when you have peach buttocks, you may envy other people's tight, lean and long legs. In short, it lies on the path of getting more and more strict in the pursuit of body shape.

Although a good body is the envy of everyone. But a good figure is not for everyone. Part of the reason is natural, but another part is acquired by hard work. If you want a good body, you must first be thin. Thin is not the goal, but it is the foundation. Because only if you are lean enough can you make your muscles visible so that you can then train them specifically to give them more definition. The first step is to get your body fat percentage down by controlling your diet and doing long-term aerobic exercise, after which you can then strength-train your body parts and build muscle.

However, for the average working person nowadays, it is still difficult to get to the gym to train themselves in a targeted way. One, because they are very tired after a long day at work and want to go home and rest comfortably. Secondly, there may be financial reasons for not having the means to train fully. But that's not what's stopping you from doing exercise.

In fact, you don't have to go to the gym or spend enough money to get a well-rounded workout. There are many small pieces of equipment that we can use in our lives that are small and inexpensive, but are very effective. For example: Kettlebells, elastic bands, dumbbells, etc.

The movements we are going to introduce today are about dumbbells, which allow you to do a full body workout at home with just a pair of dumbbells. Although a pair of dumbbells can allow us to train the whole body, if we want the effect to be more obvious, we need to cooperate with our diet control, that is, on the basis of balanced nutrition, as little calorie intake as possible, and then exercise to burn certain calories, so as to achieve the purpose of reducing body fat rate.

Action 1: Dumbbell arrow squat

The dumbbell arrow squat is a combination of a dumbbell and an arrow squat. Start by standing upright with your legs straight and together and place your hands on each side of your body, holding a dumbbell with your palms facing inwards. Step one leg forward so that the front leg is bent and the thighs are parallel to the ground while the back leg is propped up on the toes and the knee touches the ground. Then rise up, return to an upright standing position and extend the other leg, again bending the front leg 90 degrees and touching the knee to the ground with the back leg, and repeat the movement. Keep your upper body stable at all times and do not sway.

Movement 2: Dumbbell shrugs

Dumbbell shrug, still in a standing position, with your feet a certain distance apart. With your arms at your sides and your large arms against your body, hold a dumbbell in each hand, palms facing inwards. Then lift the dumbbells upwards by the shoulders and let them shrug up, pausing for a moment before lowering them back down to a relaxed state. Keep your heels off the ground as the movement is performed.

Movement 3: Dumbbell half boppy jump

First, hold a deep squat position. With your arms straight, hold the dumbbells on the floor, palms facing each other. Then lift your arms, bend your lower arms and lift the dumbbells up. Afterwards, put the dumbbells back on the floor with your arms perpendicular to the floor and parallel to each other. Then, straighten your legs back and toe the floor. Bring your feet back up and return to a deep squat position and repeat the movement.

Movement 4: Dumbbell heel lifts

Stand on a flat surface or stair step with one leg straight and the other leg bent. Hold the bar in one hand and lift the dumbbell in the other, naturally vertical. Then lift upwards with force so that your heels are off the ground and your toes are on the ground. Afterwards, descend slowly so that the entire foot touches the ground and repeat for this movement.

All 4 of these movements can be performed with dumbbells and are good for all parts of the body. The dumbbells don't take up much space and can be done anywhere, anytime. When exercising, you should be careful to adjust the range of movement according to your ability and not to increase the difficulty blindly to avoid injury. A pair of dumbbells is easy to handle and the movements are simple to learn.