Dumbbells at home are the first step to an adorable figure and steel muscles. Let's study the exercises with dumbbells for women on the whole body. Believe me, our trainings will not make you Schwarzenegger, but will only strengthen the muscles and transform the figure. You'll like it!
How to choose a dumbbell for women: a quick guide
The effectiveness of training completely depends on what weight of dumbbells is right for you. To choose the right sports equipment and not throw money away, use the following tips:
- Do not buy the heaviest. Beginners often make the mistake of choosing dumbbells more heavily, and then trite can not work with them.
- Choose the ideal weight. To understand before buying, what your working weight, train with improvised means. Pour a liter or a liter of water from the water under the water or sand and perform 20 times the removal of hands to the side. If the exercise is given very hard, and at the 15th repetition your hands are ready to fall off, then this weight is 1-1.5 kg.
- But why not take 0.5 kg, is it too difficult for me ?! Nobody forbids training with a minimum weight, but the effectiveness of such exercises will fall in one to two weeks. 1-1,5 kg is the ideal weight for a beginner.
- Collapsible or cast? What to buy, it's yours. If you are determined to engage, of course, collapsible dumbbells are better, since different parts of the body need a different load, and after a month of training the body will require more weight. The minus of such dumbbells is the price, the cost is two to three times higher than the cast.
- Iron or plastic? Again, it's a matter of taste, color and purse. Iron looks gloomy and expensive, plastic or rubber - cheerful, colorful and cheap. If you want to save money, do not buy dumbbells from famous sports brands. They are no better than the brand.
How to properly swing your arms and chest with dumbbells: tips and exercises for women
We picked up only effective exercises with dumbbells for women, the result of which you will see after a week of classes.
Before training, be sure to do a warm-up - it is extremely important for working with weights! Otherwise, you will get sprained ligaments and an injury to the joint apparatus. And still store 0.5 liters of water, good mood and great music!
Exercises are performed at an average pace without sweeping movements and fast jerks. Each hand position is fixed for 1-2 seconds in order to maximally feel the muscles. Aggressive training leads the "green" athletes in the emergency room.
Complex exercises for hands and back
Exercise # 1 3v1: flexion of hands in elbows, retraction forward and sideways - 15-20 times
The legs are shoulder width apart, the back is straight. Do not stoop. Hands with dumbbells on the hips. The first part of the exercise: we bend our arms in the elbows simultaneously, we lower them; the second part: we deduce arms or hand with dumbbells forward in parallel a floor so that brushes and a humeral joint were at one level. The ladies are looking down. The third part: we raise hands in the parties up to ideally equal line, without bending in elbows.
Be careful! The three parts of the exercise are 1 time, only 20.
Exercise # 2 Putting your hands back and forth - 20 times
Accept the position of the half-squat. The legs are shoulder width apart, the pelvis is pulled back, the body is tilted forward, the shoulders are unfolded, and there is a slight deflection in the lower back. We put our hands forward parallel to the ground, our hands look down. Then 1-2 seconds in the starting position and put your hands back as high as possible.
This exercise with dumbbells for women for triceps and deltoid group. For the back surface of the hand to work as much as possible, on the back, slightly rotate the brush with dumbbells, aiming with your thumbs up.
Exercise number 3 Thrust dumbbells in an emphasis on a leg - 20 times (2х20)
Make a lunging forward and rest your hand on the knee. The back is straight, we look at the floor, the hand hangs with a dumbbell. We pull the arm to the waist, pulling the elbow as far as possible. 20 times per side.
Exercise gives a static load on the entire body.
Complex exercises with dumbbells for breasts
Exercise # 4 Change of hands lying - 20 times
We lay down on the back, legs bend at the knees, in the hands of dumbbells. Alternately, at an average pace, we change hands without touching the floor. Hand at the bottom - palm looking at the floor, hand at the top - palm looking at the ceiling. Exhale when changing hands.
Exercise # 5 Raising the hands lying down - 20 times
Laying on the back, legs bent at the knees, hands braced in the elbows, holding dumbbells. We carry out the reduction of the direct hands, and then the breeding, without touching the hands of the floor.
When you raise your arms, keep the angle at the elbows 140-150 degrees (direct arm 180 degrees), so it is the muscles of the chest that are trained and the excessive load on the joints is removed. Watch a video of strength training with dumbbells for women from fitness trainer Yuri Spasokukotsky.
Complex exercises with dumbbells and dumbbells
Exercise # 6 Deadlift + squats for the buttocks with dumbbells for women - 15 times
The body is straight with a slight deflection in the lower back, hands along the trunk. Legs shoulder width apart. Carry out a deadlift, and then squat. To do the exercise correctly, watch the video.
Exercise # 7 Lifting from the knees with dumbbells + squatting - 15-20 times
We kneel, we keep dumbbells on our shoulders, our back is even. We rise from our knees, pushing our heels, and squatting. We return to the starting position.
Well, girls, this training made you pretty hard work. Make a hitch on the whole body to fix the effect and relieve muscle pain. In order not to lose form between breaks in training, we offer to watch the fitness video "Charging with dumbbells for women" from the American trainer Anna Renderer.
And finally, a few words about the exercises for the hands for women without dumbbells: their effectiveness is several times lower than with the exercises with dumbbells. In addition to push-ups with different settings of hands, nothing will load your shoulder girdle like exercises with dumbbells. If you are determined to change the body, buy sports equipment.