How to properly exercise dumbbells at home for beginner girls

Workouts with dumbbells at home for women

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

inclined traction;
several types of bench press;
squats and lunges;
upper crunches.

For beginners, it is advisable to choose a medium or slow pace and do at least 8 repetitions without rest in order to get results from the exercises. The number of exercises is selected based on how you feel. After such a workout, be sure to lightly stretch the area that was stressed, especially if your plans were not to pump up muscles, but to lose weight or strengthen.

For hands

Girls often consider loads affecting their arms unnecessary for their training programs, arguing that they do not want to have pumped up biceps. However, basic arm exercises with dumbbells for women will not make this area grow - they will only tighten it. Try these options:

While sitting or standing, alternately bend your arms along your body. The dumbbell needs to touch the forearm, the elbow remains looking down and pressed to the body. Straighten slowly, without “turning off” your elbow.
Extend your folded arms up. Bend your elbows and lift them behind your head so that the dumbbell is at shoulder level.

For the back

Strengthening the muscles that support the spine is important for everyone - especially women who have a sedentary office job. Back exercises with dumbbells will help you achieve beautiful posture, reduce the likelihood of curvature and osteochondrosis, and additionally involve the biceps and triceps, only to a lesser extent than isolated tasks for the arms

There are 15 smooth repetitions per circle, you need to do 3 circles.

The exercises are:

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

For legs

The exercises listed here are not advisable for women who suffer from varicose veins, because... increased load on the vessels of the legs, or have knee injuries

Caution should be exercised in case of osteochondrosis and intervertebral hernia, lumbar pain - this is especially true for lunges. Home leg workout with dumbbells involves 8-12 repetitions 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

In this case, it is important to separate the socks as much as possible, i.e. ensure maximum eversion

As you exhale, go down slowly; it is advisable to stay there for 10 counts. Hold the body at an angle. The main exercise that is ideal for women to strengthen their thighs, pump up their buttocks, and generally increase leg strength is lunges. Stand so that your front foot rests on your entire foot and your back foot on your toes; knees bent 90 degrees. The hands holding the dumbbells are lowered, the body is straight. Change legs through lifting and adding the front foot to the back foot.

For the press

Using dumbbells in your hands, you can work out the upper and oblique abdominal muscles a little, but you won’t put much stress on the lower ones - weights that are attached to the ankles are better here. Simple exercises with dumbbells for the abs for women - the top crunches you know:

Lie with your back on the mat, raise your legs, bend your knees. Connect and place your hands holding dumbbells behind your head (elbows softened). Perform a torso twist by lifting your upper back off the floor and touching your hands with the implements to your knees. As you inhale, lower yourself back down.
Without changing your position, perform another exercise that works well for the abdominal muscles in women. With a quick movement while exhaling, stretch your right hand, which is holding a dumbbell, behind your left bent knee. Inhale and lower yourself. Repeat for the left hand.

Tips about dumbbells

Training with dumbbells makes women more beautiful, positive and healthy. And also smart. According to the study, after six months of training, you can better concentrate, absorb and remember information. And for a smart woman all roads are open.

Here are some instructions for women:

For rapid muscle growth and relaxation, up to 5 kg is required; natural weight also depends on the muscle group you train; There are several types of kettlebells or dumbbells;
To lose weight, you need to do 20-25 repetitions in 1 attempt; for the opposite effect, low repetition exercises should be performed: up to 10 repetitions per set;
do not train once a day; only 3-4 times a week; if you do not need athletic merit, you should not load your body too much;
duration of the first exercise: 45 minutes; For beginners - 15-20 minutes, increasing the interval and / or load gradually;
whether to follow a diet or not is up to you;
limit fat intake, but monitoring programs is not mandatory;
At the same time, women achieve faster results by combining exercise with a proper diet;
it is necessary to study the technique of strength training very well;
Inaccurate execution will result in harm.

Below are some of the dumbbell exercises for women for different muscle groups. In conclusion, we give an example of one of the possible training programs.

Mistakes in exercising with dumbbells

Many women greatly overestimate their physical condition, thinking that they can lift heavy weights. You should not do this, as you can stretch your muscles, and overloading the body can lead to a number of serious diseases.
The load is manifested not only in weight, but also in the number of classes. This, again, is a mistake for beginners when they try to do strong strength training every day, and in the end it turns out that after a few days absolutely everything hurts, and after a week any desire to exercise disappears.
Sooner or later a brilliant thought appears, like, why do I need this? Well, if I miss a couple of days, nothing bad will happen. This is the mistake of 95% of women, and, as a rule, not only those who start training.

If you do not make these mistakes, then you will not have any health problems and you will always look great.

Now let's get started with dumbbell exercises for women. We will give you a course that will be first preparatory, then strengthened, and complicated.

So, these exercises with dumbbells must be done daily as exercise. You can also do them in the evening to maintain tone.

You will need: dumbbells weighing 1 kg, 2 kg, or 3 kg. Choose for yourself, but remember that you shouldn’t take very heavy ones, and if it’s hard for you to lift 3 kg, you shouldn’t take it “for later.” How to check if dumbbells will not be too heavy for you? There is a simple exercise. Lift dumbbells in the store 10 times, and then hold your arm raised for 30 seconds. If you can do this without problems or pain, then dumbbells are suitable for you. If it’s difficult for you to do this, then select lighter dumbbells.

So, an exercise that is suitable for exercise and warm-up.

Exercise 1

Take dumbbells in your hands, stand shoulder-width apart, and lift them up 10 times one at a time. Then do the same 10 times to the side, raising your arm from your hip. Next, repeat the first task again.

Exercise 2

After you have warmed up slightly, you should do some bending with dumbbells. To do this, take them in your hands and lean forward, backward, and to the sides. In addition, you can connect your arms, and then the muscles will work both on your legs and arms.

Exercise 3

It is perhaps the most difficult of those described above. But it is this exercise that “tightens” all the muscles of your body and also strengthens them. So, to do this exercise, stand shoulder-width apart, extend your arms with dumbbells forward, and stand as long as you can stand. Then put the dumbbells down, shake off your hands to relax the muscles, then repeat, but place your hands to your sides, forming a star shape out of your body. Next, you should relax your hands again and do the same exercise, only raising your hands to the top.

These three exercises will help you keep your body toned and fit. They will also improve your health. Do not forget that you first need to warm up the body, stretch it so as not to pull the muscles. If these exercises are easy for you, then do several approaches.

Now let's get down to more complex activities that will help not only keep the body in good shape, but also lose weight, pump up the abs, and strengthen muscles.

These exercises can be done after the previous ones, but not instead of them. It is the previous exercises that will “revive” your body and keep it dynamic. And these are more strength exercises.

Exercise 1

You must pump up your abs. To do this, lie on the floor and raise your torso to your knees, but you should have dumbbells in your hands, and while lifting, you should do the “two” boxing exercise, punching the air with your left and right hands. Do this 10-30 times

Exercise 2

Squats. Squat with dumbbells, and when you are in a sitting position, place your arms at your sides. Keep in mind that you can lose your balance, so be careful.

With the help of such exercises you will always look great and lose excess weight. By the way, our unique and simple milk diets, as well as a fruit diet, will also help with this. We wish you good luck and great success!

Warm-up

Before you start training, you need to follow a few rules:

Do a warm-up warm-up - it will protect you from injuries and sprains.
During the warm-up, work each muscle that will be stressed.
Follow the correct technique and perform each exercise as closely as possible following the instructions.
Each type of exercise must be done 5-10 times in several approaches.
Select a set of tasks for a specific muscle group.
Gradually increase the load based on your physical condition.

Home exercises with dumbbells for girls

There are several reasons why girls cannot go to the gym.

Busy at work, the other half of humanity strives to keep up with men, so they spend most of their time in offices. I think if you are going to take care of your body, you need to allocate part of your precious time to it.
The second reason is embarrassment, and when you are embarrassed about your shape and it will be unpleasant for you to go to the gym where you see fit girls, the desire to change anything disappears. I fundamentally disagree with this. On the contrary, looking at trained girls and guys, I should stimulate you for sports.
The third is financial difficulties. Not everyone can afford to allocate a certain amount for a gym. Therefore, if you have at least one reason not to visit the gym, check out this complex. To do this, you just need to purchase collapsible dumbbells with a maximum weight of 10-12 kg. depending on your strength and physique. Of course, you can buy regular ones, but you will need different weights, and this will be more expensive. At home, try to set aside 1 hour for a set of exercises.

Exercise "Boxer"

This exercise is great for strengthening your arms, especially your triceps. You need to stand straight, put your feet shoulder-width apart. Bend your elbows behind you, keeping your upper arms level with your back. Your legs need to be bent at the knees to assume a semi-squat position. Lean forward so that your back is almost parallel to the floor.

There is no need to strain your back. The pelvis and head should be approximately in the same plane. As you exhale, simultaneously straighten one arm in front of you and the other behind you. The palm of the right hand should be pointing down, the palm of the left hand should be pointing up. Smoothly return to the starting position, then repeat the same, changing hands. In total, do 10-12 repetitions for both hands and 2-3 sets.

This exercise comes from Pilates.

What exercises with dumbbells do for women.

First of all, you must understand that your health is only in your hands. If you rely on someone, you can only harm yourself. Exercises with dumbbells have a very positive effect on the female body. In particular, they develop:

musculoskeletal system
cardiovascular system
strengthen muscles

Of course, these are not all the positive qualities of exercises with dumbbells; we have highlighted only the main ones. It is much more important to know the negative factors that can greatly harm your body. Below are the mistakes that should not be made when doing exercises.

Arm workout with dumbbells to reduce volume and improve muscle tone

It is a common misconception that you can lose weight in the arm area by doing only isolated exercises. And that only biceps curls and reverse push-ups will help you get your arms in order.

However, the best strategy is to do a well-balanced workout that targets all muscles: legs, core, upper body, and cardio. This, along with a healthy diet, is the key to reducing not only your arm fat percentage, but to toning your entire body.

Don’t be alarmed that this home complex may seem like it’s only aimed at quickly pumping up your hands. As soon as you start doing the exercises, you will immediately realize that your whole body is working.

For best results, do this workout program at least 3 times a week, making sure to include leg and butt exercises as well.

Equipment:

1 fitball
1 pair of 10-pound dumbbells (Note: You may want to use heavier weights on some exercises and/or lighter weights on others—choose based on your physical capabilities).

To do this workout you need:

Perform all repetitions of each superset (pair of exercises) in a row without stopping.
Rest 30 seconds between each superset.
Rest 2 minutes after completing all three supersets.
Perform 20 reps of mountain climbers as a warm-up and cool-down.

On topic: Punch training systems

Note for Beginners: If you are new to fitness or strength training, you can do this arm workout without any weights or with very light ones (1 to 3 kg). You can also perform fewer reps and sets than suggested, but you will still be able to pump up your arms to the fullest with this routine.

A set of exercises with dumbbells for women. Getting ready

Trainers remind you that it is better to exercise an hour before breakfast or four hours after. It is best to combine training with proper nutrition. Any woman will benefit from a diet that contains less fatty, fried and sweet foods than usual. During training, do not forget to drink good water, without gas. We train in the mood - to good music, in our favorite - a beautiful and comfortable tracksuit. It is better to exercise regularly, at least five times a week. The proposed set of exercises with dumbbells for girls, when you master it, will take only sixteen to twenty minutes. Remember to start with a warm-up and end with a cool-down. The muscles must be ready for the load. Before training, you can apply weight loss cream to problem areas and wrap with cling film to enhance the effect of the exercise. And don’t refer to being busy! Any woman, even an incredibly busy woman - a shop manager at a large factory and a mother of three children - can set aside at least twenty minutes a day for herself. Walking with family or friends, sharing a bike ride, or exercising in the pool will help enhance the effect of a set of exercises with dumbbells for girls. If there are no contraindications, you can go to the sauna or see a massage therapist. And then, by the New Year, you will become the queen of the ball.

Standing or sitting, rise on your toes with dumbbells

A good activity to improve your shin. The calf muscles develop from raising on your toes. When raised to the toes from a sitting position, the soleus muscle improves. The dumbbell calf raise is ideal for increasing said muscle size. For example, a number of exercises to improve the muscles of the lower leg:

Holding dumbbells, stand straight, toes raised 5 cm, heels fixed to the floor. When lifting socks, use a barbell or wooden blocks. Then smoothly rise onto your toes, contracting your calf muscles. If you have good balance, you should stay for a few moments. Lower yourself down, touching your heels to the floor. Do the exercise 10 times in two approaches.
When rising on your toes, take a deep breath, and when lowering, exhale. This exercise is good for strengthening your calf muscles. To see results, light weight dumbbells must be used. Dumbbells for men can weigh 30 kg. You need to approach the load gradually. At the end of correctly performed exercises, the calf muscle will begin to burn. Take breaks of 30 seconds between approaches.

Strengthening your calves

You can perform it while standing, it is important not to rock your body.

Hold dumbbells above your shoulders, elbows in the same plane as your body.
Straighten your arms as you lift the dumbbells above your head.
Slowly return your elbows down, lower your hands to your shoulders.

In the same way, 3-4 sets of 8-12 times.

Training complexes

Effective exercises for triceps, biceps and deltoid muscles. Starting position – lying on the floor or on a bench. Hands with dumbbells move in a vertical plane (lowering - rising). The number of repetitions is at least 15 times, the optimal number of approaches is 4.

For biceps, legs and buttocks: starting position – feet shoulder-width apart. The feet are turned outward 60 degrees. You should perform a deep squat, bending not only the lower but also the upper limbs. Number of repetitions: 12 × 3 sets (approaches).

Deltoids + biceps: dumbbells are taken with a reverse grip (palms facing away from you), feet positioned shoulder-width apart. The arms slowly bend at the elbows, but do not spread to the sides. Rotating your wrists, you need to squeeze the dumbbells up, then lower your arms. Number of repetitions: 12 × 3 sets.

Triceps + back muscles (latissimus, rhomboid, trapezius): legs bent, body tilted forward 60 degrees. The back must be straightened, maintaining a slight arch in the lower back. The dumbbells should be pulled towards you, with the shoulder blades brought together at the top point. You cannot spread your elbows to the sides; your hands should be pressed to your body. Number of repetitions: 12 × 3 sets.

You can pump up your triceps this way: your feet are shoulder-width apart. Hold one dumbbell in your arms bent at the elbows. It is necessary to perform flexion and extension of the arms, maintaining a vertical position of the forearms relative to the floor. Number of repetitions: 12 × 3 sets.

Another exercise for the triceps is back push-ups. You need to stand in front of a stable support, lean on it with both hands, and push your legs forward. The pelvis is suspended, slightly in front of the support (its role can be played by a chair, sofa, bench). As you exhale, you should straighten your arms. Essentially, these are “reverse” push-ups. The number of repetitions is free.

Complex for weight loss

You can burn fat deposits using the same loads described above, but be sure to alternate them with cardio elements. A simple scheme - jumping, bench press, deadlift, running, swing. Or you can add the following effective exercises with dumbbells for women:

Step sideways with your left foot, and move your other foot toward your buttock. Likewise to the right. At the same time, press your elbows to the body, bend and straighten your arms with dumbbells without stopping.
At a fast pace, climb up onto a step or step platform, lowering your arms holding the dumbbells along your body.
Take the weights in your hands and slightly soften them at the elbows. Jump with an “asterisk”: when the legs are apart, the hands are pressed to the body, and when they are connected, the arms are parallel to the floor.
Extend your arms with dumbbells forward in a line perpendicular to your body, palms up. Exhale and bend. As you inhale, straighten and lower along the body. This can be done sitting or standing.

Exercises with dumbbells benefits

It is possible to regulate the load. You can choose a mass that will be optimal for a certain type of exercise.
Exercises with dumbbells for girls load all muscle groups without exception. The effect of this projectile is complex. I wanted to train my arms, and at the same time the muscles of my back, chest and legs are trained, and extra calories are burned. The vestibular apparatus begins to function better. The skeletal system and heart are strengthened, and the functioning of the entire body as a whole improves.
Dumbbells are compact in size, so exercising in an apartment will be comfortable. You can combine a useful and enjoyable activity, for example, watching your favorite TV series.
They are relatively inexpensive and can be purchased at any sports equipment store.

Dumbbell exercises at home for women

A set of exercises suitable for beginner girls:

arm curls combined with squats - the biceps, legs, buttocks work;
dumbbell rows to the chin - triceps and shoulders work;
arm extension with dumbbells - works the triceps;
Bent-over rows - work the triceps and back;
dumbbell raises - work the muscles behind the shoulders and back;
arm curls and Arnold press - work the shoulders and biceps;
Scarecrow exercise - trains balance, works shoulders, back;
boxer exercise - triceps, arms, back work;
press up with a lunge back - work the shoulders, buttocks, legs;
French press - works the triceps;
Raising your arms while lying down works your chest muscles.

6 exercises with dumbbells

5 exercises with dumbbells

Exercises for leg muscles

1 exercise. Lunges. I.p. We're standing straight. Dumbbells in hands. We step with our right foot. Knee as low as possible. In i.p. Same thing with the other leg.

For what: the front of the thigh.

Repetitions: 3 to 20.

Exercise 2. I.p. on the knees. The right leg is raised up and bent at the knee. Hold a dumbbell in your knee. Raise your leg up. Up to the height at which you can hold the dumbbell.

For what: the back of the thigh.

Repetitions: 3 to 20.

Exercise 3. Sumo squats. I.p. legs as wide as possible. The back is straight. Dumbbells in hands. We sit down as if on a chair. In i.p.

For what: inner thigh.

Repetitions: 3 to 20.

Contraindications

Any physical activity is considered beneficial, but it is not always safe. Especially when it comes to the use of weighted projectiles, which seriously increase the load. Home workouts are usually easier than those done in gyms, but they can also be harmful. Medical experts identify the following contraindications for exercises with dumbbells:

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

It is advisable for women who are expecting a child to exercise caution if they did not have close acquaintance with sports before pregnancy, and be sure to reduce the weight of dumbbells so as not to provoke uterine tone. Persons suffering from problems of the spine (including osteochondrosis, curvature, etc.) and joints are recommended to first consult a doctor

Additionally, it is advisable to take care for those who have thyroid pathologies, but here the decision will be up to the endocrinologist.

How to exercise correctly

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

Beginners are recommended to buy 0.5 kg equipment to accustom the body to the load. Afterwards 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, when strengthening muscles – 5 kg.
Women need to select the weight so that after 12-15 repetitions the fatigue of the loaded muscles is felt, but there is no feeling of being unable to continue the exercise.
Even if the selected exercises with dumbbells should be performed at a fast pace (aerobics), you should not jerk - you will damage the ligaments or even joints.
Start your workout by warming up without equipment, increase the weight gradually, as well as the speed - this way you will reduce the likelihood of injury.
In the absence of physical training, it is recommended to do 2 workouts weekly, which last 20 minutes (time spent directly on exercises, excluding warm-up).
The basic rule that is relevant for every exercise with dumbbells for women is to exhale at the moment of resistance.

How to choose the right dumbbell weight

The weight of the dumbbells should match your weight, so the effect of your workouts will directly depend on the correct equipment. To determine the optimal permissible weight of the projectile, you need to first do a warm-up, warming up the muscles. Then choose dumbbells with which you will do 12 repetitions of one exercise, and after that you will feel slight fatigue in your muscles. If the workout is too easy, then you have chosen light equipment for yourself.

Usually, girls choose kilogram dumbbells for fitness, but if they are too heavy for you, you should first choose the minimum weight of the weight plate, which is 500 g. If you choose sports equipment for exercising at home, then it is better to buy a one-time gym membership and test everything dumbbells before purchasing them at a sports store.

Lying dumbbell fly

The dumbbell bench press allows you to effectively work out the pectoral muscles; it should be performed with heavy weight.

Execution order:

Take the correct position on the bench, if there is no bench at home, you can use 2 or more stools.
Spread your legs wide apart and rest the entire flat of your foot on the floor, press your back against the bench so that your shoulders are slightly lower than your torso.
As you exhale, lift the dumbbells up to the limit. While lowering the projectile down, you should inhale.

3-4 approaches are enough; with the correct selection of weight, the number of repetitions will not exceed 8 times.

Basic exercises with dumbbells should be the beginning of any workout. This will prepare the muscle for further work.

An exercise that will be an effective addition to a dumbbell training program for men (also for women) at home. Stretches and simultaneously trains the pectoral muscles. How to do it:

The initial position is the same as for the bench press: press your back, spread your legs and press them to the floor, lift the dumbbells in your hands up.
Bend your elbows slightly and, as you inhale, spread your arms out to the sides.
When your arms reach the level of your torso, return them to their original position.

On the fly, the optimal number of repetitions will be 12 times, 3 approaches.

To be more effective, the dumbbells should not touch during the curl. This will help keep your chest muscles constantly tense.

Exercises with dumbbells for arms at home

There are many arm exercises that girls can successfully perform at home without spending money on going to the gym. We present several effective exercises with dumbbells that will not only pump up the arm muscles, but also affect the abdominal and lateral abdominal muscles.

Lie on the floor, raise your hands with dumbbells, palms up, bend your legs at a right angle. Lower your arms to your sides, bending your elbows slightly, and then return them to the starting position. Next, bring your hands and dumbbells closed together above your head and return them back again. Repeat 16 times for 3 sets.
The side plank will work not only the arm muscles, but also the oblique abdominal muscles. Stand on the forearm of one hand, fix your pelvis and body on the weight, and your feet on the floor. Hold the dumbbell in your raised hand, lowering and raising it 16 times on each side. The abs should be tense, and the pelvis should remain suspended all the time
In addition to the arm muscles, circular rotations will give a beautiful shape to your calves. While standing, take dumbbells in both hands, as you exhale, draw a circle forward with your straight arms, and as you inhale, draw a circle back. Rise up onto your toes as you move your arms to load your calf muscles.

Beautiful abs

There are many abdominal exercises for girls using dumbbells. The simplest and most effective is twisting.

Lie down on a hard surface, lift your legs, pull them slightly towards you and bend your knees.

Hold dumbbells in your hands, stretch them out and move them in different directions. Next, straighten both legs diagonally, lift your torso, and bring your hands together in front. As you inhale, return to your original position.

Keeping yourself in an attractive shape can be quite difficult. There is not enough time to visit the hall, and at home bulky structures take up too much space.

Exercises using dumbbells in the gym or at home are a way out of the situation. They are quite compact and easy to store, suitable for people of different weight categories.

By putting in the effort to do the exercises, you will get a beautiful body and strong muscles.

Special cases

If you have had injuries - sprains, you need to decide why you need dumbbells. And, in any case, you will need to work on the diseased areas with minimal weights for some time. By the way, you can start working only after the acute pain is relieved.
If you want to exercise during pregnancy. You should consult your doctor first. If your doctor allows it, choose light weights from 0.5 to 2 kg. You need to choose a weight so that it is not too heavy for you, but you also feel tension. We recommend exercising in the fresh air to improve aeration of your body and your baby's body.
Internet articles are full of advice to buy a mat for exercising with dumbbells. However, what exercises can you do with dumbbells on a mat? There are quite a few such exercises. Yes, and a regular carpet will do for this. A mat is needed, but for stretching and other exercises without dumbbells.

Warm up before training

Exercises with dumbbells on the shoulders will allow you to form the anterior, posterior and middle bundles of the deltoid muscles.

Swing exercises should be performed with moderate weight as the risk of injury is too high.

Subsequence:

Place your legs slightly wider than your shoulders, tilt your body forward 10-20 degrees, and direct your gaze forward.
As you exhale, spread your arms to the sides, bringing them to shoulder level.
Return to the starting position while inhaling.

Swings with dumbbells can be performed with each hand in turn, this will allow you to observe the correct trajectory of the hand and prevent injury in time.

Warm-up is an equally important part of your workout, so never forget about it.

Choosing dumbbells for training

Of course, if you work out with dumbbells in the gym, then qualified staff will always be able to help you. A competent trainer will develop a special system for you, with the help of which you will achieve significant results in the shortest possible time. If you exercise at home, then you should take a responsible approach to choosing dumbbells. You need to start with light equipment, the weight of which does not exceed 0.5-1 kilograms.

Keep in mind that after some time your body will get used to such loads; they will seem easy to it. In this case, it is necessary to select heavier sports loads. This is precisely the basic rule of physical training: regularly increase the load on the body. Despite this, you should not experience any stress. Otherwise, there is a possibility of developing negative consequences.

If you want to pump up your pectoral muscles, choose the heaviest dumbbells possible. It is best to take weights of 2-5 kilograms. To work the buttocks and muscles of the lower extremities, it is recommended to take dumbbells of 7-10 kilograms. Always listen to the sensations of your body - it will signal you about excessive or insufficient loads. If you begin to feel that the dumbbells you are using have become light, try increasing the number of approaches. Don't start with heavy loads right away.

How to choose the right sports equipment?

The choice of dumbbells for weight loss must be approached responsibly. Remember that the correctness of your choice depends on how quickly you get rid of extra pounds. Today, a huge number of complexes have been developed that promote rapid weight loss. If you exercise at home, we recommend developing your own load system in advance. The following requirements apply to dumbbells that will help you lose weight:

The weight of the dumbbell should be such that you can complete 15 repetitions.
Before starting the exercises, you need to do a warm-up. It starts blood flow, due to which the body prepares for physical activity.
As you no longer feel the tension, the weight of the dumbbells should be increased so that you can only perform 8 exercises.
Between each approach you need to take a break for a few minutes.
Increase the weight of dumbbells regularly to get maximum results.

Dumbbell biceps curl

Choose small dumbbells. The exercise develops the deltoid muscles.

Find a stable standing position and clasp the dumbbells in front of you with your elbows slightly bent.
Exhale as you spread your arms out to your sides, lifting the dumbbells to shoulder level. Point your elbows and little fingers toward the ceiling.
As you inhale, slowly lower your arms, bringing the dumbbells together.

Such approaches are needed 3-4 times 8-12 times.

The classic biceps curl with this equipment can be performed both standing and sitting. In a sitting position, the muscle receives greater isolation. For convenience, you need to choose a narrow bench so that your arms can be lowered freely.

Correct sequence:

Place your feet shoulder-width apart, hold the dumbbells tightly in your lowered hands.
The palms should be turned towards the body.
Bend your arm at the elbow. It is necessary to turn the palm so that at the top point it looks towards the biceps. Perform the movement with each hand alternately.

Number of approaches and repetitions: 3-4 x 12.

By fully extending the elbow joint, you stretch the biceps, which promotes greater blood flow.

Perform a maximum of 12 times on each side for 3 sets, completely isolating the biceps.

Sit down and place your feet wide, resting one hand on your thigh, and place your hand with a dumbbell on the inside, with your elbow just below the hip line.
As you exhale, bend your arm, bringing your hand to your shoulder, and while inhaling, straighten it.

No more than 12 repetitions on each side. Each side performs 3-4 approaches.

The hammer exercise helps develop the forearms.

Hold dumbbells in your hands with a parallel grip on either side of your hips.
Stand upright or do the exercise while sitting.
As you exhale, lift your hands as far as possible to your shoulders, feeling the contraction of your biceps.

Straighten completely, and so on 8-12 times, 3-4 approaches.

A familiar exercise to many that perfectly works the triceps and back of the arms. Stand straight, place your feet shoulder-width apart. Hold one dumbbell in both hands and bend your elbows behind your head. Straighten your arms as you lift the dumbbell, then slowly bend them as you lower it. Repeat this exercise 10-12 times, and do 2-3 approaches in total.

The exercise helps to work both the shoulders and biceps. You need to stand in such a way that your feet are located opposite your hips. Hold dumbbells in your hands, palms facing away from you. Bend your elbows so that the weight is transferred to your shoulders, thus lifting the dumbbells. Stabilize your body by straightening your arms, raising them higher than you.

One of the simplest and at the same time effective exercises for tightening and slimming your arms. You need to stand straight, put your feet shoulder-width apart. Keep your arms straight, but do not press them to your body. Inhaling, raise your right arm up. The palm should be facing down and the arm should be parallel to the floor. Then, as you exhale, gently lower your hand down.

About choosing a working weight when training at home

Selecting dumbbell weights for beginners is not an easy task. What it will be like depends on the person’s body weight and level of physical fitness.

Obviously, basic and isolation exercises are performed with weights of different weights.

Practice shows that in the initial stages of training, the weight of dumbbells for fitness should be as follows:

7-10 kg – squats (regular and plie), lunges;
Swings, leg flexion-extension – 5 kg;
To properly work out the muscles of the back, arms, shoulders, and chest, a beginner needs only 3-7 kilograms of weights.

The main mistake of novice athletes is that they initially start training with heavy weights. This is fundamentally wrong, since such exercises not only will not help strengthen the muscle corset, but can also lead to injury. It is better to increase the working weight gradually, on average doubling it during the first 2 months of training.

So, choosing the right dumbbells for women’s workouts at home is not an easy task. However, out of all the variety of weights presented in sports stores, the best for beginners are collapsible weights with a rubberized neck and polygonal weights. In the first stages, a “strength reserve” of 3-10 kg/dumbbell is quite sufficient. Then, if necessary, the working weight can be increased.

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Delt training

Many women are afraid that they will pump up their weightlifter's shoulders with delt exercises. These fears are unfounded. If you choose the right weight of dumbbells and do not take anabolic steroids, it is impossible for women to pump up their deltoids. However, there is another danger here.

With the wrong technique of delt exercises, you can pump up the trapezius - the upper back muscles that move to the back of the neck. Women do not need a powerful scruff, therefore, when training deltoids, you must follow the following rules:

Do not raise your elbows above the level of your shoulder joints;
The shoulder girdle must be lowered; you cannot shrug your shoulders or raise them.

On the subject: Pulled a muscle in the hand
Control yourself during the exercises, make sure that the trapezius is not involved in the work.

Dumbbell press

Pressing weights while standing puts more stress on the lower back. To avoid injury, women should perform exclusively the “seated” version of the press, making sure that their back always remains straight.

Sit on a gymnastic bench or chair with a backrest and rest your lower back against it. Feet rest on the floor, back straight.
Bend your arms with dumbbells, placing the dumbbells at ear level. The elbows are spread out to the sides, the forearms are vertical, the hands are turned forward. This is the starting position.
Lift the weights upward, keeping your elbows slightly bent.
Hold at the top for 2 counts. The dumbbells move in a vertical plane, do not touch, their axes are on the same line.
Lower the dumbbells to the starting position. Without pausing, repeat the press.

When performing a bench press, remember that this is not a push. The weight should be gently squeezed, not pushed out.

Lateral dumbbell raises

This exercise is sometimes called “lateral swings.” This is wrong, when performing it there should be no swings, only smooth, slow movements.

Stand straight, hands with dumbbells down, palms facing the body.
As you inhale, lift the dumbbells out to the sides until horizontal.
At the top point, hold the dumbbells for 3 counts.
The shoulder girdle is lowered, the elbows are “soft”, slightly bent, the axis of the dumbbells is perpendicular to the body in all positions.
As you exhale, lower your arms down.

lifting must be done slowly, without jerking;
lift dumbbells no higher than horizontal so as not to load the trapezius;
Do repetitions without pauses, continuously.