Dumbbell weight loss exercises for 7 minutes a day

　　Hold the dumbbells tightly with both hands and swing your arms up, down, forward, left, and right. The weight of the dumbbells can appropriately increase the intensity of the exercise. While rotating the shoulder joint, the shoulder blades open and close, which stimulates even the deep muscles of the back that cannot be used normally. At the same time, the pressure caused by the pressure increases the muscle mass of the arms and improves the muscle strength, which naturally accelerates metabolism and increases the rate of fat burning.

　　Combined with movements of other parts, such as twisting the waist, raising legs, squatting, pressing arms, etc., the whole body can move, feel the pressure brought by the dumbbells, and burn fat in every corner of the body. It only takes 7 minutes, and if you insist on taking time to do it every day, you can easily and high-intensity exercise to lose weight at home.

　　Squat and stretch with bell

　　With your legs shoulder-width apart, hold an 8-10 pound dumbbell in each hand between your feet. Draw your hips in and squat down without letting your knees go past your toes.

　　Tighten your abdomen, press your legs down, stand up straight, raise your hands above your head, and keep your hands shoulder-width apart. Then return to the squatting position and repeat for 60 seconds.

　　side raise

　　With your legs shoulder-width apart, hold an 8-10 pound dumbbell in your left hand, raise your right arm, and let your left hand hang naturally by your side.

　　Bend your upper body to the right, put the five fingers of your right hand together, palm down, and drop to the front of your right foot. At the same time, raise your left arm upward, perpendicular to the ground. Make sure your legs are straight. Switch sides and repeat the same action for a total of 60 seconds.

　　Abdominal back dumbbell plate

　　Lean over into a push-up position, with your toes on the ground, your legs shoulder-width apart, your arms directly under your shoulders, each holding a dumbbell, and keep your head to heels on a flat surface. Hold the pose for 60 seconds.

　　Flat side lift

　　On the basis of plank pose, keep your torso straight, tighten your abdominal muscles, lift your left hand off the ground, lift the bell upwards, and raise your head to look at the ceiling. Then return to the original position and repeat the same action on the other side. Repeat alternately for 60 seconds.

　　Side swing

　　With your legs shoulder-width apart, squat down and hold an 8-10 pound dumbbell between your legs. Then straighten your legs and stand up, raise your arms flat in front of your chest, then twist your upper body to the left, return to the middle, squat, stand up straight again, and twist to the right while holding the bell. Repeat this action alternately left and right for 60 seconds.

　　Squat-high leg raise

　　Stand in a lunge, bend your left leg in front until your thigh is parallel to the ground, straighten your right leg in the back, and point your toes on the ground. Place your right hand on the inside of your left leg and stretch your left hand behind you.

　　Jump up with both legs, straighten your left leg, bend your right leg forward and lift it up. At the same time, stretch your left hand forward to hold your right knee, and stretch your right hand back. Return to the lunge position. Repeat for 60 seconds, then switch sides and repeat.