No matter how you try to lose weight, you will not succeed in making your figure perfect with just one diet. For an ideal appearance, you need to have the right combination of weight, amount of fat and muscle. Due to the diet, you can reduce the fat layer, but exercises with dumbbells will help to put the muscles in order. In addition, they will save you from extra calories, improve well-being and normalize metabolism. They also, constantly supporting muscle tone, will help to suspend age-related changes.
Constant training with weights helps strengthen bones and prevent osteoporosis, reduces the risk of cancer of the spine. You can model your body with dumbbells, performing natural movements without violating the angle of rotation of the joints and muscle amplitude. As a result, the main and auxiliary muscles receive a boost of vigor. Exercises with dumbbells are very diverse and designed for almost any muscle in the body. In total, there are more than two hundred different exercises, but to maintain yourself in order it is enough to choose only twenty of them.
Training should begin, only having preliminary training, that is, first you need to perform general strengthening exercises, and only then move on to dumbbells. First, you need to do dumbbells three times a week, then you can increase it to 4-5 times for 30-40 minutes. Exercises with dumbbells quite effectively help to create a beautiful figure. There is no need to worry that in this case the muscles will increase excessively: the physiological characteristics of the female body will not allow this to happen. On the contrary, such exercises help reduce fat mass, burn excess calories and increase muscle tone.
In this case, the body gets rid of 400 kcal per hour of training. Classes give a beautiful relief to the female figure, especially to the chest and arms, lift the mood and increase self-esteem.
Exercises with dumbbells for women are based on several basic elements.
1. First, the exercise is performed in a standing position, the back is straight, arms are shoulder-width apart. Hands with dumbbells should be taken in turns on the exhale to raise to shoulder level and hold for several seconds in this position, after returning to the starting position, inhalation is made. For each hand, repeat 10 times.
2. Then, standing on slightly bent legs, hold your hands with dumbbells below and lean forward so that your hands hang down without bending your back. Go back, press your hands to your chest for a few seconds and raise them up, rising on tiptoe. Repeat all 15 times.
3. Leaning forward and lowering your arms with dumbbells down, take your leg back and up. Take dumbbells to the sides on straight arms, lingering in this position for several seconds. Exercise to perform 15 times. Then change the leg and repeat the same 15 times.
4. Leaning with one hand on the back of the chair, bring the other with dumbbells on the exhale to the chest, pressing it as tightly as possible. Repeat each movement 10 times. Then do the same with the other hand.
All exercises with dumbbells for women should be performed without sudden movements as smoothly as possible. Classes with any complexes should be carried out regularly with the maximum concentration of attention. It is advisable to give the body rest the next day after exercise. Such complexes are contraindicated for women with high blood pressure.
Exercises with dumbbells for men are carried out in a certain sequence: first the muscles of the extensors and flexors of the forearms, then the muscles of the shoulder girdle, then the trunk, lower legs, muscles of the press. With all exercises for men there should be a serious power load on various muscle groups. If such a load is not enough, then it is worth mastering the exercises with weights.