Dumbbell hand exercises for women - how to do them?

Exercises with dumbbells for the hands - for women the most effective way to build

muscles and body formation. This power load helps to improve the overall physical condition, and also helps to reduce weight. One hour of training with this sports equipment burns 400 kcal. With dumbbells, you can do it both in the gym and at home. The weight of dumbbells for women should be small - a maximum of 2 kg. Each exercise is performed with the optimal number of repetitions. In addition, with regular training, women improve metabolism, well-being, strengthen bones and prevent osteoporosis.

Hand exercises with dumbbells for women are very useful. Strong, athletic girls are much less likely to get injured, they are self-confident and not prone to depression.

Dumbbell Hand Exercises For Women

We offer an approximate complex:

1. In a standing or sitting position, it is necessary to alternately bend the elbow joint with a dumbbell, while the body needs to be slightly tilted forward. Exercise is performed for two to three minutes, palms up. Repeat the same, only hold hands with palms down.
2. In a standing position, you need to raise your hands with dumbbells and lower them on your shoulders, while the elbow should be directed to the side. Repeat the same, only spread your arms apart. One approach should last at least a minute.
3. In a sitting or standing position with arms extended to the sides, you need to bend your elbows and try to lower them farther behind your head.
   
4. You will need a chair or bench for this exercise. Lean with one hand on a stable support, the other with a dumbbell should hang down. Straightening your shoulders, you need to exhale to raise your hand to chest level, while inhaling - lower it. One approach for each hand consists of ten repetitions.

Dumbbell exercises for women arms and shoulders

Effective are also exercises that involve the shoulder girdle.

1. Standing upright, you need to pick up the dumbbells and lower them down. Only shoulders should be raised and lowered.
2. Leaning forward, hands with the load must be lowered down. Raising the arms to the sides, the back should not be straightened.
3. Standing straight with legs apart and holding hands with dumbbells below, you need
   
   bend both elbows and lift them behind the back.
4. While in an upright stance with arms spread apart, perform bending of the elbows with bringing the hands to the chest.

Dumbbell Hand Exercises For Women French Squat

For this exercise, you need to stand upright and spread your legs 50-60 cm. Take dumbbells and keep them at chest level in crossed arms. After taking a breath, you need to drop to the floor so that the thigh is parallel to the floor. After exhalation, the body straightens. For one approach you need to do 10 squats.

Dumbbell Hand Exercises For Women: Tips & Tricks

• regular classes should consist of 3-4 workouts per week;
• exercises are performed at a slow pace with constant monitoring of their movements;
• between workouts, you must take a one-day break;
• increased loads are contraindicated for those suffering from high blood pressure;
• during training it is better to stick to a specially designed program.