Workout at home with dumbbells for girls. Hand exercises with dumbbells for women at home. What weight dumbbells do you need for weight loss exercises

5. Static push-ups with dumbbells

The load familiar to everyone is presented in a new version and will “finish off” the already well-developed muscles. Static arm exercises with dumbbells will load all the muscles of the limbs, as well as the abs, back and legs. Effectively. The difficulty of performing without dumbbells is average, but with dumbbells you will need to try and work on coordination.

Technique:

1. Starting position - lying down, the emphasis of the hands on the dumbbells, the body is stretched like a string;
2. On inspiration, do an incomplete push-up and freeze in this position for a certain period of time;
3. Exhaling, return to the starting position and relax.

See the video for more details:

To begin with, it will be enough to “hang” for 10-15 seconds in 3 sets, gradually increasing the time of work.

Sagging arms are primarily fat and you need to deal with it in a complex way. In addition to training with a good warm-up and a hitch, it will not be superfluous to follow some rules:

• Minimize your intake of sweets- once a week and a little cake is not scary, but the main thing is not the whole and not every day, everything should be in moderation. Introduce honey, dried fruits into the diet. Replace sugar in sweet foods with a ripe banana.
• Start drinking more clean water - at least 1-1.5 liters per day. It is better to drink water at room temperature so that the stomach is more comfortable. Add lemon, lime, ginger to the water, experiment. Make drinking water your favorite habit.
• Say no: sausages, sausages, cutlets from the store. Yes: chicken, lean beef, turkey, vegetables, fruits and dairy products. Eat quality food. Good resources mean a healthy body.
• Try to eat in a balanced way. A sharp cut in calories, a decrease in fats and carbohydrates in the diet will not only not help you lose weight, but will also harm the body, and as a result, undesirable consequences. Eat your calorie allowance on training day, cut back by 10-15% on non-exercise days.
• Eat often, but in medium portions. This is useful for metabolism and, accordingly, for active fat burning.

Using all the points together will help you create a quality body without harm to health. Do not overdo it, but do not relax, and you will definitely achieve your cherished goal.

Muscle tissue is more metabolically active than adipose tissue. This means that as you build muscle, you burn more calories. Use weight training with dumbbells, which can be organized even at home. With the help of dumbbells, you can get rid of fat and work out a beautiful relief of the arms, legs and body.

Strength training with dumbbells for women

Add a few dumbbell exercises to your regular workout or build an entire workout out of them - this will effectively load the muscles and work all parts of the body.

Depending on the level of training, choose dumbbells from 2 to 10 kg each. If, in addition to losing weight, you want to add muscle mass, it is better to take collapsible dumbbells, the weight of which can be increased as you progress in training.

Benefits of strength training with dumbbells:

• This great way do a full-body workout in a small space, such as at home.
• Dumbbells do not require storage space compared to other machines.
• Strength training tightens muscles and forms a beautiful silhouette.
• Weight training has a post-calorie burn effect. This means that the body burns extra calories for recovery in the days between workouts.

Exercise technique

Among exercises with dumbbells, there are both basic ones, which include the work of different muscles, and isolating ones, acting purposefully on one muscle group.

Dumbbell bench press

A basic chest exercise that also works the shoulder muscles and triceps. The bench can be installed horizontally and with an inclination of about 30 degrees.

Do not raise the back of the bench too high - in this case, excessive load will be placed on the front of the shoulders.

• Lie down on a bench, put your feet on the floor. Raise your arms with dumbbells.
• Having fixed this position of the body, slowly lower the dumbbells to the upper chest, spread your elbows to the sides until your hands are at chest level.
• Without stopping, slowly raise the dumbbells back. In the upper position, do not straighten your elbows to the end, do not relax your muscles.
• When you have completed the required number of repetitions, to safely complete, place your hands with dumbbells on your hips, sit up straight and only then lower the dumbbells to the floor.

Breeding hands with dumbbells

This isolation exercise works the chest muscles and partially the shoulders.

Can be performed on the floor or a horizontal bench.

• Lie on the bench, stretch your arms up, hold the dumbbells with your palms facing each other in a neutral grip. For balance, place your feet on the floor, bend your elbows slightly.
• Slowly lower the dumbbells down, making a semicircle with your hands. Rotation occurs only in the shoulders, the arms are slightly bent.
• When the dumbbells are at chest level, tighten your chest muscles and raise your arms in the same arc upwards.
• Do not pause between repetitions and do not let the dumbbells touch.

French bench press

One of the best triceps isolation exercises that can be done on the floor or on a flat bench.

• Lie on your back, take dumbbells with a normal grip, stretch your arms up above your chest.
• Slowly lower the dumbbells to your forehead. Do not turn your elbows - they should be directed forward throughout the exercise.
• Hold and also slowly straighten your arms to their original position.

Straightening the arms back in the slope

An isolation exercise for triceps that can be done with emphasis on a horizontal bench with one hand or both hands without support. Well removes flabbiness of the back surface of the hands.

• Lean on one knee and hand on the bench, take the dumbbell in the other hand. Look ahead, keep your back straight.
• Press the upper part of the left arm close to the body, bend at the elbow, forming 90 degrees between the shoulder and forearm.
• Straighten your arm with dumbbells back. The movement should be only in the elbow joint.
• Pause and lower your hand to its original position.
• After the required number of repetitions, do the same on the other side.

Dumbbell bench press from behind the head while sitting

The triceps isolation exercise can be done with one arm or two.

Standing is allowed, but the sitting position turns off the support of the body and the exercise works more precisely.

• Take a dumbbell in one hand, sit with a straight back. For any back problems, use the support in the form of a vertical back.
• Raise the dumbbell over your head by straightening your arm. Place the other hand on your knees or grab it across your stomach.
• Bending your raised arm at the elbow, slowly lower the dumbbell behind your head until it is at ear level. Only the forearm moves, the rest is in a fixed position.
• Hold and tighten your triceps working hand. Then raise the dumbbell to the starting position.

Incline dumbbell row

The basic exercise for the middle part of the back also includes biceps, shoulders and the latissimus dorsi muscle. When performing the exercise while standing, bend your knees slightly.

To control the balance, you can use the bench for emphasis, performing the exercise alternately on different hands.

• Lean on your right knee and right hand on the bench. Grab a dumbbell with a neutral grip in your left hand. Pull the shoulder blades back, the arm is straightened. Keep your head up, look forward - this will help keep your back straight.
• Slowly pull the dumbbell towards you as far as you can. Focus on working your back muscles, not your forearms.
• Hold, bring the shoulder blades together and slowly release the dumbbell back. Do not let the shoulder of the working hand go down, the body must maintain a fixed position.

Pullover with dumbbell lying down

The basic exercise for the chest muscles also connects the work of the latissimus dorsi, shoulders and triceps. Keep your elbows slightly bent for this exercise.

• Take a dumbbell with both hands, lie down on a bench. Bend your legs 90 degrees and place on the floor. Straighten your arms above your head.
• Lower your hands slowly behind your head to the level of the bench. Rotation occurs only in the shoulders, do not bend your elbows.
• Also slowly raise the dumbbell up.

Lifting dumbbells for biceps

Isolation exercise for biceps. To increase the range of motion, use the bench, setting the backrest at an inclination of 30 degrees.

• Sit straight, arms bent at the elbows, elbows pressed to the body. Hold the dumbbells with a reverse grip - palms turned up.
• Slowly raise the dumbbells, tensing your biceps. Only the forearms move.
• Lower your hands slowly to your hips.

This exercise is also performed while standing with a different range of motion. Don't let your arms hang at the bottom, focus on working the biceps. Don't arch your back or sway.

The Hammer exercise is performed in the same way, only the dumbbells should be taken with a normal grip in order to turn the palms towards each other.

Lunges with dumbbells

A basic exercise in which, in addition to the quadriceps, the calves, buttocks and hamstrings work.

• Stand straight, bend your knees slightly. Keep the dumbbells at your sides.
• Step one foot forward and squat down, keeping your balance. Keep your body straight, head up. Do not let the knee go beyond the line of the toes of the leading foot to avoid unnecessary stress on the knee joint.
• Rise up to a vertical position.
• Repeat the lunge with the other leg.

Stepping on a bench with dumbbells

Take dumbbells and hold them at the sides of your torso. Stand in front of a bench or any elevated platform.

The higher the platform, the more difficult the exercise.

• Step one foot onto the platform, lift your body up and place your other foot on the platform. Keep your head and back straight throughout the exercise.
• Pause, then step back, carefully return to the original stance.
• Pause and repeat the movement with the other leg.

Squats with dumbbells

A basic exercise that involves the quadriceps, lower leg, back of the thigh and lower back.

• Keep the dumbbells lowered, knees slightly bent, back straight.
• Look ahead and slowly lower yourself down. Squat down as far as possible, keeping your back straight. Don't go past your toes with your knees.
• Then slowly rise, do not straighten your knees to the end.

Deadlift and Roman deadlift with dumbbells

A basic exercise for the back muscles of the thigh, the lower back and buttocks are also involved in the work.

• Hold the dumbbells at the sides of your body. Stand straight, bend your knees slightly.
• Keeping your back straight, bend at the waist, lowering the dumbbells down to your fingertips. Look ahead throughout the exercise. Pull your hips back so that your weight is on your heels.
• Using your hamstrings, lift the dumbbells back up. Keep them close to the body: the farther the dumbbells are from the body, the more tension in the lower back.

If interested, see more options for doing this exercise.

Calf raise with dumbbells

This exercise is done on the calf muscles while sitting or standing.

• Sit on a bench, put a low platform under your feet, put your toes on it. Place the dumbbells on your thighs close to your knees.
• Lower your heels below the platform as far as you can, but do not touch the floor with them. Start to slowly lift them, straining the calf muscles.
• Hold for a couple of seconds and slowly lower your heels down to the starting position.

When lifting in a standing position, keep the dumbbells lowered along the body. You can lean against the wall with one hand to maintain balance.

To make it more difficult, lift on toes alternately with one leg, while the other remains bent in weight. The exercise is also done from the floor, but the platform gives a greater range of motion. Instead of a platform, you can use a ladder rung.

See how to aimly pump up the lower leg.

Standing dumbbell press

A basic shoulder exercise that also involves the triceps.

For back problems, do the exercise while sitting with support under your back.

• Hold dumbbells at shoulder level, turn palms forward, back straight.
• Slowly raise the dumbbells above your head until your arms are almost fully extended.
• Do not linger at the top, immediately lower the dumbbells to a position at the shoulders.

Mahi dumbbells to the sides

This is an isolation exercise for the shoulders. Hold the dumbbells down, palms facing the body.

• Raise the dumbbells to shoulder level to the sides. Don't let your wrists go above your elbows, as this will shift the load from the middle delt to the front.
• Hold and slowly lower the dumbbells through the sides. Do not use jerks when doing the exercise, do it slowly, concentrating on stretching and contracting the muscles.

Similarly, dumbbell breeding is performed in an inclination, while the body is inclined forward, the dumbbells are located under the chest on outstretched arms. Bend your elbows slightly and look forward throughout the exercise.

Focus on the movement in the shoulders, the rest of the body is fixed in one position.

Shrugs with dumbbells

This is an isolation exercise for the trapezius muscle. Stand up straight, holding the dumbbells down.

• Lower your shoulders as far as possible. Slowly lift your shoulders up, do not turn back or forward. The body is fixed in one position.
• Hold and slowly lower the dumbbells back. Focus on the movement of the trapezius muscle, not the biceps.

Dumbbell workout program

A three-day training program will require the use of a pair of dumbbells of a suitable weight and an adjustable height bench.

At home, the bench can be replaced with horizontal surfaces of different levels. The level of performance of exercises corresponds to the initial and average. Do not forget to do effective at the beginning of training, and at the end of the lesson -.

Since the weight of dumbbells in women is usually small, the intensity of execution should be quite high. Between sets, do 30-40 seconds of rest, between sets, rest for 1-1.5 minutes.

You can also make different types

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious!

Content

Strength training during weight loss is an additional element to fitness and is represented mainly by exercises with dumbbells for women. They are a simple and reliable way to speed up fat burning locally. However, there are many dangers in their implementation, and the selection of an effective complex is a difficult task. How to avoid mistakes?

The benefits of dumbbell exercises

It is not entirely reasonable to classify classes with weighting agents, which include this fitness equipment, since it is also actively used in aerobic training. From this position, dumbbells are a multifunctional item: for more serious free weights, it is impossible to use them in cardio loads. However, this is not the only reason why this projectile has gained popularity among those who want to lose weight or improve the condition of their muscles. The benefits of training with dumbbells for women are great:

• The body makes more effort to perform the exercise, because. extra weight is added, so the body uses more energy and burns more calories. As a result, the fat layer burns more actively.
• There is a strengthening of the muscles of the arms, even during a leg-oriented workout with dumbbells for women, and this area always suffers from a lack of attention.
• Dumbbells are safe even for the elderly and children, because they are lightweight (you can pick up a light projectile for 0.5, 1, 1.25 kg).
• Dumbbells are the most budget weighting material suitable for strength training at home.

How to practice

Any free weights, even very light ones, require caution, especially when it comes to exercises for the back - even 0.5 kg dumbbells can harm the spine. For this reason, experts advise before starting classes to thoroughly learn everything about right choice working projectile and what should be the technique for performing exercises with dumbbells for women:

• Beginners are advised to buy shells for 0.5 kg in order to accustom the body to the load. After that, you can increase the weight.
• If possible, purchase collapsible dumbbells - it will be more convenient to adjust the weight during exercise. When losing weight for women, the threshold value is 2 kg, while strengthening muscles - 5 kg.
• Women need to select the weight so that after 12-15 repetitions, fatigue of the loaded muscles is felt, but there is no feeling of impossibility to continue the exercise.
• Even if the selected exercises with dumbbells should be carried out at a fast pace (aerobics), jerks should not be done - you will damage the ligaments or even joints.
• Start training with a warm-up without shells, increase the weight gradually, as well as speed - this way you will reduce the likelihood of injury.
• In the absence of physical fitness, it is recommended to do 2 workouts weekly, which last 20 minutes (the time spent directly on the exercises, excluding the warm-up).
• The basic rule that is relevant for every dumbbell exercise for women is to exhale at the moment of resistance.

A set of exercises with dumbbells for women

Creating a training program for yourself is easy if you understand what you are going for. Warming up for all common, and isolated exercises with dumbbells for girls are already selected according to the tasks - to strengthen your back, pump up your buttocks, develop arm muscles or do abs. Remember that during the warm-up, the movements should be intense, and after the average / high pace is practiced only in aerobic exercise (fitness).

Charger

The warm-up is aimed at working out all the joints that will be involved later, in the main complex, and at warming up the muscles, ligaments, so its pace is active. First, experts advise a short run (you can do it on the spot) and a series of jumps, make rotations with your limbs. The next will be aerobic exercises, during which weighting agents are used. For each - about 3 minutes. Home exercises with dumbbells for women may look like this:

• Take a vertical position; legs are shoulder-width apart, dumbbells are clamped in horizontally raised hands. Perform turns of the body and simultaneous tilts to the opposite leg. You need to touch it with a projectile.
• Vigorously take steps forward (2 counts) and back (2 counts), while simultaneously holding hands with dumbbells in front of the chest, throwing them up (2 counts) and to the side (2 counts). In addition to a general warm-up, this exercise improves coordination.

Basic exercises

At the initial stage of training after a warm-up, the muscles need to start getting used to the movements that they will perform. The following basic exercises are suitable for this:

• Lie with your back on the pillow, slightly spread (by the length of the step) legs, bending them. Stretch your arms in front of your chest, hold dumbbells in them. Slowly open without lowering them completely to the floor; elbows point down. Return at the same pace.
• Standing straight (legs wide apart), do springy side bends, stretching your arms with dumbbells above your head.

Workout at home

After performing light exercises aimed at warming up and preparing the body for work with additional weights, you can try to conduct a full-fledged strength training. The muscle group that you will work out is selected according to your goals - you can touch any area. Mostly dumbbell training for girls includes:

• inclined traction;
• several types of bench;
• squats and lunges;
• top twists.

It is advisable for beginners to choose an average or slow pace for themselves, to do at least 8 repetitions without rest in order to get the result from the classes. The number of exercises is chosen according to well-being. After such a workout, it is imperative to carry out a light stretching of the zone that has undergone a load, especially if your plans were not to pump muscles, but to lose weight or strengthen them.

For hands

Girls often consider loads that involve the arms to be superfluous for their training programs, arguing that they do not want to have pumped biceps. However, basic arm exercises with dumbbells for women will not make these zones grow - they will only tighten them. Try these options:

• Sitting or standing, perform alternate bending of the arms lowered along the torso. The dumbbell should touch the forearm, the elbow remains looking down and pressed against the body. Straighten slowly, without "turning off" the elbow.
• Stretch your arms up. Bending at the elbows, wind up behind the head so that the dumbbell is at shoulder level.

For the back

Strengthening the muscles that hold up the spine is important for everyone - especially women who have a sedentary office job. Back exercises with dumbbells will help you gain a beautiful posture, reduce the likelihood of curvature and osteochondrosis, and additionally involve biceps and triceps, only to a lesser extent than isolated tasks for the hands. For a circle of 15 smooth repetitions, you need to do 3 circles.

The exercises are:

• Standing upright (feet hip-width apart), bend your knees slightly. Move your body forward. Lower your hands in front of you. Exhaling, pull the dumbbells to the chest, the elbows should go along the body, and the shoulder blades should converge.
• The shoulder girdle is involved in swings: standing upright, arms lowered along the body with dumbbells to raise until a parallel line with the floor is formed. Do not bend your elbows, but do not "off" them.

For legs

The exercises listed here are undesirable for women who suffer from varicose veins, because. increased load on the vessels of the legs, or have knee injuries. Caution should be exercised with osteochondrosis and intervertebral hernia, lumbar pain - especially for lunges. Home leg training involves 8-12 reps per set on each side and 4 such circles. The exercises are as follows:

• The inner thigh area will like squats, in which dumbbells need to be held with both hands between the knees. At the same time, it is important to spread the socks as much as possible, i.e. ensure maximum reversibility. Departure down on the exhale is slow, it is advisable to linger there for 10 counts. Keep your body tilted.
• The main exercise that is ideal for women to strengthen the hips, pump the buttocks, and generally increase the strength of the legs is lunges. Stand up so that the emphasis with the front foot is on the entire foot, and the back foot is on the half-toes; knees bent 90 degrees. The hands in which the dumbbells are taken are lowered, the body is even. Through the rise and attachment of the front foot to the back, change legs.

For the press

Using dumbbells in your hands, you can work out the upper and oblique abdominal muscles, but you won’t load the lower ones almost - weighting agents that are attached to the ankles are better here. Simple exercises with dumbbells for the press for women - the upper twists you know:

• Lie with your back on the mat, raise your legs, bending your knees. Connect and bring the hands holding the dumbbells behind the head (elbows are softened). Perform twisting of the torso, tearing off the upper back from the floor and touching the brushes with shells to the knees. On an inhale, lower yourself back down.
• Without changing position, perform another exercise that works well on the abdominal muscles in women. With a quick movement on the exhale, stretch the right hand, which holds the dumbbell, for the left bent knee. Inhale, lower yourself. Repeat for the left hand.

Complex for weight loss

You can burn body fat using the same loads that are described above, but be sure to intersperse them with cardio elements. simple circuit- jumping, bench press, pull, run, swing. Or you can add more like this effective exercises with dumbbells for women:

• Left foot step sideways, other foot to the buttock. Likewise to the right. At the same time, press your elbows to the body, bend and unbend your arms with dumbbells without stopping.
• At a fast pace, do climbs on a step or step platform, lowering your arms, in which dumbbells are taken, along the body.
• Take the weights in your hands, slightly soften them at the elbows. Jump with an “asterisk”: at the moment of the legs apart, the hands are pressed to the body, and when they are connected, the arms are parallel to the floor.
• Stretch your arms with dumbbells forward in a line perpendicular to the body, palms up. Exhaling, bend. While inhaling, unbend, lower along the torso. You can do this sitting or standing.

Contraindications

Any physical activity considered useful, but not always safe. Especially when it comes to the use of weighting shells, which seriously increase the load. Home workouts are mostly easier than those done in the gym, but they can also hurt. Medical specialists distinguish the following contraindications for exercises with dumbbells:

• hypertension;
• heart disease (exacerbation);
• bronchial asthma (exacerbation).

Caution is desirable for women who are expecting a baby if they did not have a close acquaintance with sports before pregnancy, and be sure to reduce the weight of the dumbbells so as not to provoke uterine tone. Persons suffering from problems of the spine (including osteochondrosis, curvature, etc.) and joints are advised to first consult a doctor. Additionally, it is advisable to take care of those who have thyroid pathologies, but here the decision will be up to the endocrinologist.

Video

Exploring the short but effective home workout videos below will help you make your dumbbell debut. Experts will demonstrate the most effective exercises for women, with which you can achieve fat burning, strengthen your back and arms. Detailed and precise explanations will help you avoid dangerous mistakes and not give up halfway.

Do you want to make your body toned and athletic, but at the same time not lose your femininity? Proper dumbbell exercises for women - that's what you need! A mini set of 6 exercises will completely transform your figure and make you stronger.

Choose the weight of dumbbells

What is the best weight for dumbbell training? Most trainers suggest that you start with a weight that you can comfortably hold at arm's length. For most women, this is 5 kg.

In order to get constant progress from training with dumbbells, you need to periodically increase the load. There are two options for this. First, you can increase the number of approaches. Aim to do at least 2 sets of 12 reps. Secondly, you can increase the weight. It is recommended to increase it by 1-1.5 kg every 2-3 months.

When can you increase weight? Pay close attention to how you feel during the session. If you can easily perform all the exercises with dumbbells for women from the complex below and get tired only by the end of the second set, feel free to take heavier dumbbells.

Workout program

Start with light stretching. Stand up straight, put your hands together and stretch them out in front of you. Bend your knees slightly. Stretch your arms forward, round your back. After 10 seconds, stretch up, stretching your spine well. Then join your hands behind your back and take them back.

You are now ready to train with dumbbells.

Lateral lunges for legs and buttocks + biceps

1. Take the weight in your hands and spread your legs wide. Bend your arms at the elbows and press to the waist. The movement that you will perform combines all the most effective.
2. Alternately bend your knees, making smooth side lunges with your right and left legs. When one leg is bent, the other should be absolutely straight. Transfer weight to the new supporting leg due to the work of the gluteal muscles. In this case, this exercise for the buttocks will not overstrain the muscles of the back.
3. After several repetitions, connect the work of the hands. When lunging, bend and unbend your elbows, pulling the dumbbells to your chest. Elbows should be at the waist.

Deadlift for the buttocks

1. Stand up straight with your feet hip-width apart, bend your knees slightly and tilt your torso forward. Take dumbbells in your hands and lower them down in front of you.
2. Now lower the straight body forward without changing the position of the legs. Movement occurs in the hip joint. Dumbbells actually slide on the surface of the legs.
3. Return to the starting position with effort.

The layout of the arms with dumbbells for the muscles of the back

For the next dumbbell exercise for women, change the starting position slightly.

1. Place your feet hip-width apart and bend your knees slightly. Straighten your back and slightly lean forward with your body to connect the shoulder blades. Pull up your belly. The crown should stretch forward and up.
2. Stretch your straight arms in front of you. Relax them by slightly bending your elbows.
3. Begin to spread your arms to the sides with your elbows up.

We unbend our elbows - triceps work

Remaining in the same position, bend your arms. Now you will strengthen your triceps by training with dumbbells.

1. Without changing the position of the elbows, unbend your arms back. Here, as in all other exercises, technique is very important. The arms do not dangle, the elbows are fixed at the waist, there is no movement in the shoulder joint. Only the elbow joint works.
2. Remember to keep your lower back tense as well.

Reduction of hands for the muscles of the chest

After finishing the previous exercise with dumbbells for women, place stools or use a bench. You need to lie on your back so that you can spread your arms so that your elbows are below the line of the body.

1. In the starting position, you lie on your back, arms with dumbbells raised in front of you. Elbows are slightly rounded and turn outward. Throughout the exercise, do not straighten the elbows. This will protect against injury to the joints.
2. Exhale, and as you inhale, spread your arms down. On the next exhale, bring them together.

Chest and abs crunches

The last combined exercise with dumbbells for women is aimed at strengthening the press and.

1. Lie on your back and raise your legs bent at the knees parallel to the floor. Straighten your arms with dumbbells and spread them apart.
2. As you exhale, straighten your legs diagonally. Lift your head and shoulders off the floor and bring your hands together in front of you.
3. On an inhale, slowly return to the starting position.

Training with dumbbells ends with a stretch. Get down on the floor and spread your legs as wide as possible. Without bending your back, lower yourself first to your left leg, and then to your right. Hold each stretch for 20 seconds. After that, stretch your arms up and stretch your spine.

You can diversify this program by including your favorite exercises to work out certain muscle groups. Comprehensive training will allow you to a short time tone the whole body and significantly improve your well-being and mood. Exercises with dumbbells for women are actually no different from men's. Therefore, if your friend periodically goes to gym- ask him to arrange a small master class. The editorial site offers you several useful tips which will help to make strength training as effective as possible.

How to build a workout with dumbbells so that it brings the maximum benefit?

1. Spend the first five to ten minutes of your workout doing warm-up exercises. Warming up prepares the body for exercise and reduces the risk of injury. Start with the joints and spine. Continue your warm-up with cardio and finish with some stretching. The purpose of pre-workout stretching is to warm up the muscles and reduce the chance of injury that can be caused by doing intense weight training with dumbbells. For women, a preliminary warm-up is especially important, since their muscles are weaker than that of men and it is very easy to get injured when working with weight. Putting a long cardio workout before strength training is not recommended, since then the resources for strength work your body just won't have it.
2. The main secret of a beautiful body is to make sports a part of your life. Work out with dumbbells 3 times a week, be sure to take breaks between them. Respite is needed so that the muscles have time to recover. If you want to exercise more often or are trying to lose weight, add 3 hours of aerobic exercise. This is enough to feel the fat burning effect and improve the result.
3. Work in a mode that is comfortable for you. To get started, it is enough to perform 1-2 sets of 10-12 repetitions of each exercise with dumbbells. Initially, the recommended weight of dumbbells for women is three to five kilograms. As your muscles get stronger, you can increase the load by adding weight or increasing the number of sets.
4. Even the most effective dumbbell training program will not work with the wrong breathing technique. Remember that the effort is always made on the exhale. It is necessary to relax the muscles while inhaling.
5. Track progress properly. Regular exercises with dumbbells help to quickly tone the body. But at the same time, the numbers on the scales can increase. This will be associated with muscle growth. Watch your diet, consider aerobic exercise and do not forget to measure your body volume once a month.

If you do every exercise with weight loss dumbbells correctly, you will get impressive results! In a few months, your body will completely change, and your well-being will improve significantly.

Throughout life, almost every woman at a certain period has the problem of excess fat deposits on the body. In the fight against them, various methods and methods are used, but rational nutrition and physical activity remain the most effective.

The latter are different, but for women who do not have enough time to regularly visit fitness rooms, there is a great alternative in the form of doing exercises with dumbbells at home.

Introduction

Severe food restrictions are a great stress for the body, giving only a temporary effect of losing weight. And, as soon as a woman returns to her previous diet, the extra pounds quickly come back, and even with a weight. Therefore, it is recommended to simply change your attitude to food, eliminating harmful foods from the diet and eat this way all your life.

Plus, get on the path to a healthy lifestyle by starting to do fitness. If it is not possible to visit health centers, you can buy dumbbells by performing a set of exercises designed for women. Such strength training will give grace, getting rid of excess fat deposits in the body.

For girls, it is recommended to approach the exercises with dumbbells with a positive attitude and a specific goal. You need to mentally prepare for the process in advance, forgetting about all the problems and worries for this period.

Training always begins with a warm-up, preferably consisting of aerobic exercise and stretching of the main muscle groups. This will avoid possible injury.

2 hours before the scheduled classes, eat, preparing a dish of quickly digestible foods. During training, be sure to drink non-carbonated water.

At the end of the complex, as well as at the beginning of classes, perform stretching exercises to relax the muscles.

What dumbbells to choose?

Dumbbells are selected based on their taste and financial capabilities - collapsible, made of rubber, neoprene and vinyl. Weight for beginners from 0.5 to 2 kg., Increasing it as you train.

In a week, it is necessary to work out all muscle groups, distributing them into different days- each workout should be done only with the press. For example, on Monday work on the back, chest and stomach, on Wednesday with the arms and abs, and on Friday load the legs, buttocks and stomach.

A set of exercises

The following are some exercises for different parts bodies that promote weight loss and body shaping. There is an opinion that training with weights can make female figure masculine is a myth.

With that weight and features of work, it is impossible to pump up a large pile of muscles, as many people imagine - in female body not enough male hormones for this.

We train hands

Women with the help of exercises with dumbbells can perfectly tighten problem areas in the arm area:

• Standing on the floor with legs shoulder-width apart in a slightly bent position and arms with dumbbells lowered down with palms turned outward and elbows pressed to the body - bending both arms at the elbows at the same time and returning to I.P. Required amount- 12-16 times in each of 3 approaches;
• From the same I.P. - arms with dumbbells along the body - spreading the arms to the sides to shoulder level and returning to I.P.;
• The same stance, but hands with dumbbells behind the head, elbows directed forward and pressed to the head - straightening the arms up with a return to I.P.

These exercises work out the main muscles located on the arms - the front surface, back and shoulder area.

Back and shoulders

To slim the back and shoulders, you can use the following movements:

• From the stand, the legs are wider than shoulders (slightly bent), tilt the body forward to parallel with the floor, arms with dumbbells hang below (elbows slightly bent) - simultaneously raise both arms to the sides and return to I.P .;
• From the same stand, pull your hands to the belt and return back;
• Standing on the floor with feet shoulder-width apart and hands with dumbbells at the shoulders - raise the arms up and connect them above the head (elbows to the sides) and return to the shoulders.

It will help to lose weight doing these exercises at least 12 times, and preferably 16 in each of 3 sets.

leg workout

You can strengthen and tighten the muscles of the legs and buttocks with the help of ordinary squats with dumbbells in your hands:

• Legs wider than shoulders, arms below;
• Squat to parallel with the floor and hold at the bottom point for 2-3 seconds and return to I.P.

Perform 3 sets of 20 times.

Another exercise of the many - lunges:

• The legs are shoulder-width apart, arms with dumbbells are lowered down;
• Lunge forward with one leg to a right angle in the knee area and return back with a push.

The same with the other leg. Lunges can also be performed backwards using the same technique.

It is necessary to do up to 16 times 3 sets on each leg.

Working with chest muscles

It is quite possible to correct the shape of the chest with the following exercise:

• Lie on your back with your arms raised above chest level and legs bent on the floor;
• Spread your arms with dumbbells to the sides, not laying on the floor and return to I.P. - Elbows slightly bent.

For high-quality work, 3 sets of 12 repetitions are enough.

Working out the press

The following exercise additionally involves the muscles of the hands:

• Lie on your back, legs are on the floor in a bent position, both hands with dumbbells behind your head - lifting the upper part of the body with the separation of the shoulder blades from the surface along with the arms and returning to I.P. (lower back pressed to the floor).

In each of the 3 approaches, perform at least 16 times.

The given examples of simple exercises will help not only to lose weight, but also to strengthen the whole body and the body as a whole.

And yet, if you have never been fond of anything like this before, it is better to work out for a while under the guidance of an instructor in a fitness club. And having mastered the technique of basic exercises and understanding their principle, it will already be possible to continue training at home.

Deciding to start new life by adding a large physical activity, it does not hurt to go to the clinic and consult with a therapist about a possible load. This will help avoid negative consequences.

An active lifestyle will bring good mood, self-confidence and excellent physical shape.

P.S. For more detailed exercises for working out specific muscle groups, see the section. .