If you are a fitness fan, you should know that fat loss relies mainly on cardio, while muscle building and shaping relies on strength training.

If you want to lose weight and build a firm body line, we should combine strength training with aerobic exercise in order to achieve the effect of fat burning and shaping.

The common brisk walking, jogging, cycling, rope skipping and swimming are sustainable aerobic exercises that can exercise cardio and help with fat breakdown, but cannot strengthen the body's muscle groups.

Regular strength training can strengthen the body's muscle groups, prevent muscle loss, increase the body's basal metabolic rate, protect the body's organs and bones, help you slow down the body's ageing process, and help you maintain an age-defying physique to bridge the gap with your peers.

You don't have to go to the gym for strength training, you can also start your workout at home, however, working out at the gym is more systematic and focused, while working out at home requires enough self-discipline to achieve good results.

Strength training at home can start with self weight training, or you can buy a pair of dumbbells for weight training, which will stimulate the muscles to a greater extent, improve their dimension and create good looking proportions.

As people over 30 lose muscle mass and strength over the years, it is important to focus on strength training to retain muscle mass as a way to fight the onslaught of ageing.

How do you do strength training scientifically? Here is a set of dumbbell training movements for the whole body. At the beginning, it is important to pay attention to the standard of movement and improve the quality of movement in order to feel the force on the target muscle groups and improve the efficiency of muscle building.

After each training session, the target muscle groups need to rest long enough to give the muscles time to repair and grow, so 2-3 workouts a week is sufficient.

Here is a set of dumbbell training movements for the whole body, choose the right weight for yourself and practice!

Movement 1: Goblet squats (10-12 reps, 4 sets)

Movement 2: Dumbbell swing (10-12 reps, 4 sets)

Movement 3: Dumbbell squat push (10-12 reps, 4 sets)

Movement 4: Standing Dumbbell Compound Press (10-12 reps, 4 sets of repetitions)

Movement 5: Prone single arm dumbbell row (10-12 reps, 4 sets)

Movement six: supine dumbbell straight arm raise (10-12 reps, 4 sets of repetitions)

Movement 7: Farmer's Walk (10-12 reps, 4 sets of repetitions)