Home exercises with dumbbells for girls

Dreaming of a slender, toned body with smooth bends? Check out this article. We will consider exercises for girls with dumbbells, which can easily be done in the walls of the house. Let's talk about the benefits that these classes bring, how to do it correctly, and who should refrain from them.

What is the use?

Exercises for girls with dumbbells do not take much time. The main thing is regularity. It is advisable to train at the same time. Consider the benefits:

1. No need to go anywhere.
2. You can independently determine the problem area and work on it.
3. For training with dumbbells does not require a lot of space and special equipment.
4. You can combine business with pleasure, engage in and watch your favorite series.

You need to let go of bad thoughts and relax. Beginners should perform exercises in front of the mirror, after warming up the muscles with exercise.

Which dumbbells to choose?

This is important, because mistakes made at the initial stage of classes can entail serious consequences both at the physical and psychological levels. So, pay attention:

• By weight. Dumbbells weighing from 0.5–2 kg are suitable for fitness. To perform strength exercises, we select 3-5 kg ​​for the arms and shoulder girdle, and 5-10 kg for the legs. In general, the weight of the dumbbells should be comfortable. It will also depend on the type of occupation chosen.
• The shape of pancakes and pens. As for the first, you need to choose square, hexagonal, but not round, so as not to roll on the floor. And the handle should be straight and rubberized, the hand will not slip.

Which type of dumbbell to choose - solid or collapsible? Of course, the latest dumbbells are much more expensive, but this will allow you to easily adjust the weight. But you can stop on the first option, then you will need to buy two pairs of 3-4 kg and 7-8 kg.

Types of exercises for girls with dumbbells

Depending on the muscle groups affected by the additional load, the exercises are distinguished:

1. For the muscles of the hands. You can use dumbbells weighing 1.25-1.75 kg and perform a variety of swings, and flexion - with a weight of 5 kg or more.
2. Breasts - 1.25–5 kg.
3. Backs - 5-10 kg.
4. And the legs. For squats and lunges, you can use dumbbells weighing from 2-5 kg.

And, of course, dumbbells will be selected depending on the goal pursued: to lose weight and tone the muscles, increase the mass a little, and so on.

Who should not be engaged with gain

There are contraindications. Dumbbell training should be discarded if:

• pregnancy
• high blood pressure;
• existing problems with the spine;
• abdominal hernia;
• diseases of the cardiovascular system.

And also it is worthwhile to refrain from training with dumbbells for people after operations and women during critical days.

Consider common mistakes

We will give recommendations to beginners. So what you can’t do:

1. Use the same dumbbells for different exercises. Muscles have different strengths. Suppose you use very light weight - it will not work, but too much will do harm. You can stretch your muscles or get injured.
2. Pinch. When exercising, you need to relax, this will allow you to focus on the correct execution of the action. Do not strain your muscles during exercise.
3. Perform the complex automatically, because you stop monitoring the correctness. It is important not to rush. If you lift your arms quickly, not all muscles will be involved. No need to waste time. You can experiment with speed. For example, lift the dumbbells by 4, and lower by 8.

The main thing is to monitor the correctness of the exercises in order to achieve maximum results. And yet, it is better to purchase several weights, and change them as you get used to the loads. If you feel tension in the muscles after 8-12 repetitions, then the choice is right. So, now we begin to consider home exercises with dumbbells for girls.

Lose Weight With Power

What happens during training? Muscle tissue is more active in adipose tissue, increasing mass, we burn more calories. Our goal is to lose weight, so we take dumbbells weighing from 2-10 kg. And yet, to achieve the best result, you need a balanced diet and the use of a sufficient amount of protein.

Distinguish:

• Comprehensive training. All muscle groups work. The process of fat burning is active.
• And insulating. Used for emphasis on pumped up places. Only one muscle group is involved.

The first type of training is better for girls. Thanks to him, you can achieve a quick result. Consider a set of exercises with dumbbells for girls for weight loss. But first you need to warm up the muscles.

So warm up

We perform the following exercises:

1. We relax the neck, making slow neat turns to the sides.
2. Then we stretch our arms forward and rotate with brushes, then with the elbow joint and forearms 15–20 times.
3. We warm up the lower back with the exercise “Mill” (turns), do 20 repetitions.
4. Do not forget about the heart. You must run on the spot or jump with a skipping rope for several minutes.

Now you can start training.

Working with hands

We will load the biceps, a little less - the muscles of the forearm. The optimum lifting weight is 3-5 kg. We take dumbbells and take the desired position:

1. We spread our legs to the sides, the back is straight, hands along the body, we look forward.
2. Further, without pressing the elbows to the waist, on the inhale we raise our hands and at the peak we slightly lower the scapula inside, fix the action for two seconds. At this point, the load on the muscles will be maximum. The palms are turned towards the body.
3. Then slowly lower our arms to the end, as you exhale.

We perform in 2-3 approaches 12-15 times. There are a lot of exercises for girls with dumbbells in their hands, we can consider only a few within the article. So, we do the basic exercise.

Simple technique

1. Legs are divorced, hands with dumbbells, bent at the elbows by 90 degrees, we withdraw to the sides (while they remain on the line of the ears).
2. Then we inhale deeply, and on the exhale we slowly straighten our arms, stretching upwards. At the highest point, we reduce the dumbbells and freeze for a few seconds.
3. On inspiration, we will return slowly to the starting position.

Exercise is simple, the main thing is to breathe correctly. Can be done while sitting. It should be done in several sets of 12-15 bench presses. So, we examined hand exercises with dumbbells for girls. We go further, we will study one more.

Tighten the flabby skin of the hands

We will perform a dumbbell bench press from behind the head in a sitting position, work out the muscles of the forearm to get a beautiful and straight posture. The exercise is extremely difficult, any deviation from the correct technique can cause injury. Getting to action:

1. We take a sitting position, with support for the back. Raise your hands with a dumbbell.
2. On inspiration, we gently push it behind the head, but without strongly deflecting it, so as to touch the forearm with the biceps. We perform the exercise slowly.
3. On exhalation we take a starting position.

We do in several approaches (2-3) 8-12 lifts. There are a lot of exercises for girls with dumbbells at home, for efficiency choose your own complex, which you can perform without difficulty. So, now we will tighten the muscles of the chest. The main thing is to always monitor your posture!

The most effective complex

Consider exercises with dumbbells for girls for the chest. To achieve the goal, we will:

1. Push up from the floor.
2. Perform bench press.
3. Keep your hands apart.

The last two exercises are done with dumbbells. Exhale at the highest voltage.

How to do push-ups?

So, you need:

1. Become a starting position on straight arms. Beginners can rely on legs bent at the knees. We raise the feet. Palms can be placed directly or inward.
2. As you exhale, bend your arms at your elbows, lowering your chest to the floor. The back is straight, the stomach is pulled in. The elbows are directed to the sides.
3. On exhalation we take a starting position.

If done correctly, the result will be noticeable in just two weeks. We further consider a set of exercises for girls with dumbbells.

Raise the breast

To do this, we need dumbbells and a bench, if there is none, we will take two stools. Perform the exercise:

1. We lie down on a bench or shifted stools, legs are on the floor.
2. Raise your arms, slightly bent at the elbows, the dumbbells are parallel. The palms are looking towards each other.
3. Inhale and slowly spread your arms to the sides (not throwing, carefully). We do not rotate with brushes, elbows are slightly bent, remain soft.
4. As you exhale, raise your hands, fixing them for a few seconds in the starting position. Tighten your pectoral muscles and try to feel the tension.

Over time, the weight of the dumbbells can be weighted up to 3-4 kg. If you have a bench, you can raise the back by 30–45 degrees. And dumbbells can be replaced with an expander, it is necessary to pass it through the bottom of a sports apparatus and perform the same exercise.

Perform the third exercise

Stools do not fit, you need a bench, if not, on the floor, but the efficiency will be lower. So:

1. We lie down, buttocks are tight to the surface, legs are bent, feet on the floor.
2. We bend our arms so that the elbows are below the line of the shoulders, and the dumbbells remain at chest level. We raise our brushes, as if holding a barbell.
3. Inhale and slowly raise your hands, squeezing the weight vertically. Brushes do not turn. Exhale at the top point, the elbows are not fully straightened.

The exercise simulates a barbell lift, so instead of dumbbells, you can take any object that looks like them.

Classes for a month

The main thing is to warm up before training. So:

1. The first week.

• Push-ups - 10.
• Dilutions -30.
• The number of approaches is 2.

2. The second week.

• Push-ups - 13-15.
• Dilutions -30.
• The number of approaches is 2.

3. The third week.

• Pushups - 15.
• Dilutions -30.
• The number of approaches is 3.

4. The fourth week.

• Pushups - 15.
• Dilutions -40.
• The number of approaches is 3.

We do not take a break between approaches, give ourselves a maximum of 15–20 seconds to catch our breath, and continue to work.

So, we examined the exercises for girls with dumbbells, learned how to perform them correctly. But remember, this is not enough, a balanced diet and a positive lifestyle are still important.