Exercises with dumbbells for women on all muscle groups

Exercises with dumbbells are both simple and effective. They can be used to work out different parts of the body. Such inventory is available, and it can even be made with your own hands or replaced with ordinary bottles of water.

Exercises with dumbbells for hands

With the help of training with additional load, you can strengthen the muscles and get a beautiful relief. In addition, you can remove fat deposits, tighten and increase the elasticity of the skin. The program of exercises with dumbbells should work out both biceps and triceps, in order to get beautiful hands. The minimum weight is 2 kg, but it is better to use dismountable structures to be able to increase the load.

Exercises with dumbbells for biceps

To hands look beautiful, you need to work out the basic muscle - the biceps. Effective exercises with dumbbells for biceps, which are recommended to include in your training:

1. Put your feet at the shoulder level, and keep the dumbbells near the front of the thigh. The task is to raise the dumbbell of the breast by bending the arms in the elbows. To do this is necessary on exhalation. Lower hands on inhalation, after fixing the position.
2. A popular exercise is the "Hammer" exercise, for which the dumbbells are held on the side near the hips. Perform flexion / extension of the arms, making movements solely with the forearm. It is important to keep your elbows near the body.

Exercises with dumbbells for triceps

The sagging and weakened triceps makes the hands ugly, so it is important to load this muscle during training. For this purpose the exercises with dumbbells at home for women are the best:

1. Take the dumbbells, focusing on the photo below. Tilt forward, keeping your back straight, and bend your legs a little more. Dumbbells are held by the chest, so that the shoulders are on a parallel line with the floor. Having fixed your shoulders, put your hands back on exhalation. In the end, you need to make a small stop and return your hands to the IP.
2. For the next exercise, the dumbbell must be held with two hands above the head. The correct grip can be seen in the photo. By inhaling, wind the dumbbell by the head, and after fixing the position, straighten your arms in exhalation.

Exercises with dumbbells for dumbbells

Since the shoulders receive a load when performing many basic exercises, for example, push-ups, they are separately loaded once a week. Basic exercises with dumbbells are recommended to be supplemented with insulating:

1. While standing directly hold dumbbells near the shoulders on the sides (refer to the picture). Exhaling, straighten your arms, lifting dumbbells. At the end point, hold up, to increase the load and slowly bend your hands again.
2. For the next exercise with dumbbells, you need to hold them near the front of your thighs. Moving along a semicircular trajectory, raise your hands so that they are over your head. In addition to limbs, other parts of the body do not participate in the work.

Exercises with dumbbells on the chest

With exercise, breast size can not be increased, but it can be tightened, making it more attractive. The following exercises with dumbbells for pectoral muscles are popular:

1. Arrange on the bench and hold dumbbells near the chest (palms point forward). A right angle should be formed in the elbow. Exhaling, straighten your arms, and after fixing the position, return to the PI. It is important that the dumbbells move along the same path.
2. Without getting up from the bench, keep your hands above your chest, slightly bending them at the elbows to avoid strong bicep strain, and pointing your palms inward. Exhaling, perform the dilution of dumbbells, dropping your hands to the sensation of stretching in the chest. Taking a breath, raise your hands again.

Exercises with leg dumbbells

Slender legs are the dream of many girls, so using extra weight during training, you can achieve your goal faster. Effective exercise with dumbbells on your feet is recommended to perform regularly:

1. To work out the hips, do this exercise: keep the dumbbells in front of the front of the thighs. Allowed a slight deflection in the lower back and knees. Lean forward, feeding the pelvis back, leaving your legs in a fixed position. Keep your hands straight, and move the dumbbells in a straight path. Exhaling slowly, stand up.
2. To work out quadriceps, stand up straight, holding sports equipment. Step one foot forward, squats before the angle in the knee is 90 degrees. After fixing the position, put your foot back and do everything on the other side.

Exercises with dumbbells for buttocks

To make the buttocks tight, it is important to deal with the extra load. The best exercises with dumbbells for this muscle: squats and rise to the hill:

1. Do squats by feeding the pelvis back and dropping down before the thighs reach a parallel with the floor. It is important that the back is in a straight position. After fixing the position, stand up, exhaling.
2. Stand with dumbbells in front of the curbstone or any other high ground. Put one foot on the curb and, pushing it away, rise, exhaling. On inhaling, lower first one leg and then the other. Do on both sides.

Exercises on the press with dumbbells

To make the stomach flat and beautiful, you need to regularly work out the muscles of the press . There are effective exercises with dumbbells for these muscles:

1. Put one hand on your hips, and in the other, hold the dumbbell (palm to the body). When inhaling, take a slope, fixing the position at the extreme point, and then, straighten up and do the following repetition. Do everything in the opposite direction.
2. For the next exercise with dumbbells, lie down on the floor, lifting your bent legs. Put your hands apart. Inhale, straighten your legs and lift your head and shoulders, pointing your arms to your feet. After fixing the pose, lower the body and hands in the PI.

Exercises with dumbbells for the back

In training, there must necessarily be exercises for the muscles of the back, which is important for the proportional development of the body. In addition, physical activity helps to forget about pain in this area and improve posture . Exercises for the back muscles with dumbbells are suitable for training in the hall and at home.

1. Slightly bend your legs and lean forward so that the straight back becomes parallel to the floor. Raise the head, and keep the dumbbells in straight hands (palms to each other). Only hands work, and the body must remain stationary. Tighten the dumbbells to the body, pointing your elbows up. After a short pause, put your hands down.
2. To perform the following exercises with dumbbells, stand near the bench, placing on the knee bent in the knee, and arm. In the other, hold the dumbbell, which you need to pull up to your chest while holding the elbow close to the body. It is important that the body is motionless, and the work is carried out with only one hand. Inhaling, put your hand down.

Complex exercises with dumbbells for weight loss

All the above exercises can be part of an effective workout for the entire body and it can be done at home. There are several tips on how to properly compose a complex and effectively implement it.

1. First you need to perform exercises with dumbbells for women for weight loss, which load large muscles, for example, buttocks or thighs.
2. It is important to choose the weight of dumbbells, so if the goal is to lose weight, then it should be such that it will be possible to do 20-25 repetitions, and if - to increase muscle volume, then 8-10.
3. Each exercise should be repeated in 3-4 approaches, otherwise it will not work out well.
4. Avoid sudden and rapid movements. Do everything smoothly so that you can feel the tension and work of the muscles.
5. Before you perform the basic exercises, you need to prepare the body, for which within five minutes you should perform warm-up : swings, rotations, slopes and so on. If the goal is weight loss, then for exercise you can use any cardio load.
6. To the muscles after the training did not hurt, which is especially felt the next day, and for best results, it is recommended to finish stretching the muscles that received the load.
7. Do not exercise every day, because the muscles need time for rest and recovery. The best solution is three times a week. The duration of one lesson should not exceed 40 minutes.