Dumbbell exercises for women in Kantakce

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The dumbbells lying

The benefits of exercise with dumbbells

What is so good dumbbells? With them it is easier to vary the working weight than with a barbell. For an experienced athlete, anything that weighs less than ten kilograms is not a burden, but for a beginner every pound is important. Therefore, exercises with dumbbells are best suited for girls, especially for beginners.

The movements with dumbbells are more natural, therefore with the correct technique they are less traumatic than working with a barbell or in simulators. They provide a large amplitude, and with it, a full study of the muscles, mobility of the joints and ligament flexibility.

Another advantage of exercises with dumbbells is the inclusion of small muscles-stabilizers that hold the hand in a fixed position. Their strength is useful to you in sports and in everyday life – stabilizers support the joints and protect against injuries.

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10 Dumbbell Exercises That Burn Fat

Dumbbell exercises for all muscle groups

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Legs and buttocks The muscles of the legs and buttocks do not always require squatting with a multi-punch barbell. Do basic exercises with heavy dumbbells – they will also bring results. Dumbbells compensate even the lack of block simulators. Include the following exercises in your workouts, and in 3-4 months your legs will change:

Dumbbell exercises to start spring fit

Squats. The legs are slightly wider than the shoulders, the socks are apart, the back is straight, the hands are firmly holding the dumbbell. Get down, pushing the pelvis back and make sure that your knees do not go beyond the line of socks.

Lunges. Stand up straight, pick up the dumbbells. Take a broad step forward and sink into the lunge so that the angle in the knee of the front leg is straight and the knee of the back leg is 2-3 cm above the floor. Powerfully pushing off the heel in front of the leg, return to the starting position. Repeat the same with the other foot.

Romanian thrust. Take the dumbbells in your hands, put your legs on the width of the pelvis, straighten your back. Pull the pelvis back, trying to bend your knees as little as possible. The body at the same time leans forward, but the back remains straight.

Bending the legs with a dumbbell lying on your stomach is an alternative to exercise in the simulator. Lie on a bench or sofa so that its edge falls in the middle of the knee. Clamp the dumbbell between the feet and gently bend the legs. At the lowest point do not straighten them to the end, so as not to injure the ligaments.

Leg retraction with a dumbbell – an isolating exercise for the buttocks. Stand on all fours, squeeze the dumbbell between your lower leg and thigh and lift your leg up, feeling your gluteal muscles tense.

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Bodybuilding Exercises : Bodybuilding: Standing Zottman Dumbbell Curls

Chest and backUniversal exercise for the pectoral muscles – pushups that are performed without equipment. But exercises with dumbbells will reinforce the effect, but for beginners who can not push-up, they are indispensable. The same applies to pull-ups – a popular exercise for the back, with which girls rarely cope.

Dumbbell bench press. Lie on a narrow horizontal bench (two stools, placed side by side, will fit). Starting position: the legs rest against Weight Loss Training Program Fat Burning Workout the floor, the back is slightly arched testo mix in the back, the arms with the dumbbells are fixed at the level of the middle of the chest, the elbows are “looking” down. Raise your hands at the top point without straightening them to the end. In the lower phase, feel how the pectoral muscles stretch.

Flattening dumbbells lying. The starting position is the same as in the previous exercise. Stretch your arms straight to the side until you feel a strong stretch and bring them together with a powerful movement.

Pullover is an exercise that works on both the pectoral muscles and the back. Lie across the bench so that its edge is at the level of the middle of the shoulder blades. While inhaling, lower straight arms with a dumbbell behind your head, while exhaling, raise it to the vertical.

Thrust dumbbells in the slope. Lean your hand and knee on a support (bench or sofa). With the other hand, take the dumbbell and pull it up to your belt, concentrating on the movement of the elbow. Keep your back straight.

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Arms and shoulders The easiest way to pump the small muscle groups of the shoulder girdle is with dumbbells. Big weights are not needed here, but the technique must be monitored: women's joints are more mobile than men's and easily injured, especially the shoulders.

“Try our dumbbell back exercises which are best” is locked

Weights dumbbell sitting or standing. Lower your arms with dumbbells to shoulder level, and lifting, do not straighten your elbows to the end. Keep your back straight.

Breeding dumbbells standing. Stand up straight, pick up the dumbbells. Raise your arms through the sides to the level of the parallel with the floor, pausing at the highest point. Maintain an easy natural fold in the elbow.

Breeding dumbbells in the slope. Tilt the case to parallel with the floor or slightly higher. Raise your arms with dumbbells through the sides, moving smoothly and without jerks.

Lifting dumbbells in front of you. Perform it synchronously with both hands or alternately – this is a matter of convenience. Raise your hands to the level of the parallel with the floor, keep your back straight.

Bending arms with dumbbells. Like the previous exercise, it can be performed with both hands simultaneously or one at a time. Move slowly, without twitching and without jerking.

The extension of the arms from behind the head. This movement, again, can be either “two-handed” or separate. Raise your arms with the clamped dumbbell and lower it behind your head, feeling the stretch of your triceps. Elbows throughout the movement should be fixed.

Making up a set of exercises with dumbbells for women, it is important not to forget a single muscle group. Exercising 3-4 times a week, you can take a separate day for each muscle group or work out the entire body in one session. Watch your body and sensations – over time you will understand which technique is right for you.

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A set of exercises with dumbbells for women. The training program is designed for novice girls and is designed for 3 classes per week. Before training, be sure to warm up – do joint exercises or low-intensity cardio. After training, do stretching.

10 Exercises You Can Do with 10-Pound Dumbbells

Day I

Squatting with a dumbbell, 4×12-15

Leg retraction with dumbbell, 3×15-20

Dumbbell bench press, 4×10-12

In Hong Kong, China on the terrace a young girl does exercises with dumbbells spreading hands 8434 P2130216 HD

Thrust dumbbells in the slope, 4×10-12

Superset: breeding dumbbells standing and tilted, 3×15-20

Day II

Romanian thrust, 4×10-12

Bending the legs lying, 4×12-15

40 Pound Adjustable Dumbbell Set with Case Weight Lift Exercise Gym 2 Handles

The reduction of the dumbbells lying, 4×15-20

Dumbbell bench press sitting, 4×10-12

Lifting dumbbells in front of you, 4×15-20

Day III

Lumbar attacks, 4×10 (for each leg)

The BEST Dumbbell Exercises – LEGS EDITION!

Buttock bridge, 4х15-20

Pullover, 4×10-12

Thrust dumbbells in the slope, 4×10-12

Superset: bending arms with dumbbells and extending arms from behind the head, 3×15-20

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Common Questions

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Is it possible to download a press with dumbbells? It is possible, but this is not necessary. Fat from this will not "burn" faster, and you can strengthen the abdominal muscles without burdening. Moreover, weight exercises can increase abdominal muscles, causing the waist to lose finesse.

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Dumbbell Front Raise – Exercise Explained Video Series

How steroids for sale usa to choose the weight of dumbbells for exercise? Experienced. Start with the minimum weight and gradually reach the one that will allow you to perform no more than 10-12 repetitions in the approach. This will be your working weight. When you feel that you can do with it more than 15 repetitions, take more dumbbells or screw them to a pair of pancakes.

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How to choose a dumbbell for home workouts? Pay attention to the diameter and surface of the neck – the dumbbell should be held comfortably in your hand. Prefer collapsible models with a large set of pancakes – they are much easier to store than a set of several pairs. Disks must be firmly fixed on the fretboard.

 

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