The real fitness experts know: strength training is an indispensable part of fitness exercise, whether fat loss or muscle gain, should pay attention to strength training.

People who adhere to strength training will reap at least these benefits.

1, adhere to the strength training can effectively prevent muscle loss, enhance the body line, strengthen the body's basal metabolic value, effectively inhibit fat accumulation, reduce the chances of fat, have a good body.

2, adhere to the strength training muscle growth can enhance the level of strength, so that you maintain abundant physical fitness, physical condition will also be more youthful and look more energetic.

3, adhere to the strength training can help you improve anti-stress, slow down the appearance of wrinkles, to avoid skin sagging problems, to maintain a tight skin state, the face state will also look more age-free.

4, adhere to the strength training can prevent osteoporosis, improve bone density, can promote blood circulation, improve blood vessel elasticity, improve high blood lipids, high cholesterol problems, reduce disease invasion, immunity will also be improved.

Strength training does not have to go to the gym, we can start with self-weight training, you can also buy a pair of dumbbells at home for weight training, dumbbell equipment is relatively small, flexible exercise, can help you exercise the whole body muscle groups, to achieve the purpose of muscle gain and fat loss.

You can turn your home into a gym with just one pair of dumbbells, and you can open your workout with trivial time, and you can reap the multiple benefits of fitness by sticking to it for a long time.

When newcomers open resistance training, you can start with compound movements, choose low weight levels for training, learn the standard of each movement, which can reduce the chance of injury and more efficient exercise.

The following shares a set of dumbbell training for novice training, each action 10-15 times, repeat 4 groups, 2-3 days exercise once, can activate and strengthen the body muscle groups, enhance the proportion of the body.

Action 1: standing dumbbell alternating hammer curls

Exercise arm muscles

Action 2: Standing dumbbell side raises

Exercise shoulder deltoids

Action 3: Dumbbell rowing

Exercise back muscles

Action 4: Dumbbell straight leg hard pull

Exercise back muscles

Action 5: dumbbell (flat, upward slant, downward slant) bench press

Exercise pectoral muscles, arms

Action 6: dumbbell rowing

Exercise back muscles

Action 7, dumbbell leg raises

Exercise core muscle groups

Action 8、Dumbbell squat

Exercise hip and leg muscle group

PS: the second day after the training will appear the target muscle group soreness, this is normal, muscle stimulation by external forces will produce tears, rest 2-3 days time muscle restructuring soreness will be eliminated.

Reminder: people with excessive body fat percentage should manage their diet while working out, quit all kinds of high-calorie and high-fat foods, and eat more natural, low-calorie foods so as to control calorie intake, enhance the body's calorie gap, and improve fat-burning and shaping efficiency.

Fitness is a thing that needs to be adhered to, can not be rushed, this group of dumbbell training adhere to more than 2 months, you will find that the body fat rate dropped, muscle lines become obvious up.