Recently, exercises with dumbbells for women are increasingly popular. It's easy to explain: not every woman has the opportunity and time to visit a fitness club, and doing classical gymnastics at home seems inadequate. In addition, exercises with dumbbells for weight loss do not require too much serious investment in inventory, and it is unlikely to update it.
Female fitness exercises with dumbbells: specificity
Exercises for women in many ways coincide with the exercises for men. The only difference is that the beautiful half of humanity is usually interested in several other zones, and it is inadvisable to use a large weight. Consider the features of exercises with dumbbells for women:
- A woman should choose a dumbbell from 2 to 5 kilograms each. This weight is enough to increase the load and to strengthen muscles more effectively with fewer repetitions. But pulling big scales is not necessary: men do it in combination with special nutrition to find beautiful reliefs and bulk muscles, and you are unlikely to set this as their goal.
- It is enough for women to deal with dumbbells only 2 times a week for 1-1.5 hours. Men, as a rule, require more frequent workload - but here the difference is caused again by differences in the purpose of the classes.
- To lose weight, women are advised to refrain from eating for 2 hours before and after training. 15 minutes before the start you can drink a cup of freshly brewed coffee without cream and sugar - this is a natural fat burner.
- Women should not perform an exercise with dumbbells for the sides, ie. oblique abdominal muscles (standing with dumbbells in the right arm, tilt clearly sideways to the right, and similarly for the second side). This is a male exercise that is used to expand the waist by increasing the amount of oblique muscle.
This is the most important thing to know before starting workouts. Remember - for women and men the result is extremely regular training!
Exercises with dumbbells for women
So, we pass directly to the complex of exercises. The most important thing in this case is smoothness, dimensionality of movements and a moderate tempo.
Exercise for legs and buttocks (squats with dumbbells)
Standing, feet shoulder-width apart, in the hands of dumbbells. Slowly sink, pulling the buttocks back, to the level of the right angle in the knees, then calmly rise. Do 3 sets of 15 times.
Exercise for the inner thigh
Standing, legs wider than shoulders, socks as far as possible, in the hands of dumbbells. Keep your back flat, lower as low as possible, then return to the starting position. Do 3 sets of 15 times.
Exercise for legs and buttocks (lunge with dumbbells)
Standing, feet shoulder width apart, make an attack on your right foot, putting your back foot on your toe. Do squat in this position and return to the starting position. Repeat for the other leg. Do 3 sets of 15 times.
Exercise for the muscles of the back (deadlift with dumbbells)
Standing straight, knees slightly bent, in the hands of dumbbells. Lean forward, stretch dumbbells to the middle of the shins. Do 3 sets of 15 times.
Exercise for pectoral muscles
Lying on your back on the pillow so that your elbows do not touch the floor, rest your bent legs on the floor. Pull out straight hands with dumbbells up and, slowly spreading, lower them down to the chest. Do 3 sets of 15 times.
Exercise with dumbbells for shoulders and arms
Standing straight, hands with dumbbells underneath. Smoothly raise one hand up at the same time, bending it in the elbow, get a dumbbell behind your back. At the same time, raise the second hand to the level of the chest, bending the elbow. Strand your hands. Do 3 sets of 15 times.
This simple complex will perfectly help you maintain yourself in shape and give the muscles the necessary load.