a large number of people have misconceptions about exercise and fitness and are influenced by others around them to believe that it can be done by controlling your diet and eating as little as possible or by doing a little exercise to get in shape. We usually say to eat less, also can not be close to do not eat the kind of meaning, but to make a balanced nutrition, and a reasonable mix of the basis to eat to the usual seven or eight points full can, in addition, even if we can do a reasonable diet, will only play a role in weight control.

and controlling your weight will only make you slim down, it will not enable you to practice a good body in this way, after all, a good body needs to be practiced. Since there are many ways to talk about exercise, what we are going to use here is strength training, strength training can play a role in shaping the body, like your usual cardio exercises like running and swimming, also play the same effect as diet control, it can make weight control and make yourself thin, but it does not play a role in shaping the body. Therefore, once fat loss is underway, or while it is underway, it should be accompanied by strength training.

there are some misconceptions about strength training, some people will definitely think that strength training must be done in a professional place, using large and complex equipment to exercise the body, and also think that the load about strength training must be super strong, in fact, these are some misconceptions, and can not be said to be misconceptions, if you have a need for your body shape, you need to go to the gym, using some large and complex equipment to exercise. If you need to get in shape, you need to go to the gym and use large and complicated machines. But everyone's workout goals are different, and if it's just simple shaping, or if it's just pre-workout and you haven't reached that level yet, it's not necessary.

if we only have a simple need to build muscle and shape our body, we don't need to use much systematic exercise time at all, nor do we need to go to a professional gym, we can form a workout for our body after work, before we go to bed, at home. It can be done with your bare hands, but of course it's best if you have a pair of dumbbells. Exercise is everywhere, it just depends on whether you really want to do it, if you really want to do it, put it into action, make a good plan, prepare the dumbbells and you can exercise at home.
Exercise 1: Flat dumbbell bench press

the dumbbells are held in both hands with your feet on the ground at your sides, your upper body close to the seat, and your abdominals tightened so that your lower arms are perpendicular to each other. Push the dumbbells upwards with your chest until your arms are straight. Pause and slowly let your arms drop down to the vertical floor for 15 reps.
Movement 2: Double arm dumbbell row

stand with your feet slightly apart, bend your body forward less than 90 degrees, hold the dumbbells in each hand, let your arms go down to the natural vertical, bend your elbows slightly, lift your arms upwards to move the dumbbells upwards, make a stop, then slowly control the arms downwards, revert to the vertical state, legs are slightly bent at the knees, perform 15 times.
Movement three: Dumbbell push-ups

this can be done in a seated position or in a standing position. Sit upright on the seat with your legs bent so that your arms are bent and the dumbbells are then around your ears. Push the dumbbell upwards until the arms are straight overhead and the whole arm is perpendicular to the floor, then slowly move the dumbbell downwards in a controlled manner, allowing the small arm to return to perpendicular to the floor with the dumbbell near the ear, for 15 reps.
Movement 4: Goblet squat

keep your feet apart at a distance greater than your hips and stand with your knees slightly bent, keep your body straight, hold a dumbbell in front of your chest with both hands, straighten your back, tighten your abdomen and move down until your thighs are parallel to the ground, stop the damage and then slowly move your body upwards, keeping your legs straight, for 15 reps.
Choose a heavier weight if you are building muscle, or a smaller weight if you are shaping, but make the movements standard. Keep an eye on the state of your muscles as they develop, exercise and fitness is a long term thing and persistence is the key to victory. Dumbbell training is easy and convenient, no location is needed to do it at home to get in shape.