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Exercises with dumbbells – home complex for women

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Exercises with dumbbells – home complex for women

Exercises with dumbbells are very effective for giving the female body relief burning extra fat in problem areas.

Exercises with dumbbells are very effective for giving the female body relief burning extra fat in problem areas. Even at home, properly selected set of exercises with dumbbells will help you achieve excellent results. Our consultant – fitness trainer Vladimir Kolobov – offers women a set Eurasian News Agency – What is better to choose cardio or strength training for weight loss of exercises with dumbbells, which everyone can easily repeat.

Strong Man Doing Fitness Plank Position Exercises With Dumbbells. Stock Image – Image of dumbbells, adult: 90152703

The benefits of exercises with dumbbells

Exercises with dumbbells will help you to kill two birds with one stone – to form muscles and burn fat. Do not be afraid that the dumbbells will make your figure like a man, for this you need very large weights. We offer you a set of exercises with dumbbells, which will help to remove muscle flabbiness, tighten your figure, lose weight in problem areas. The weight of dumbbells for beginners is 2.5 kilograms, in a month you can increase to 4.

1 exercise – dumbbell bench press

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A great exercise to start training with dumbbells, chest and back muscles work. Lie on the floor, take the dumbbells, firmly rest your shoulders and feet on the floor, lift the buttocks and strain. On the exhale, squeeze the dumbbells up, hold your arms at the top for 5 seconds, while inhaling, lower. Buttocks always keep raised. Repeat the exercise 15 times for the approach.

Dumbbell Trap Exercises

2 exercise – distributing dumbbells to the sides

This exercise is aimed at maintaining the elasticity of the breast and beautiful forms of the bust. Take a dumbbell, lean forward slightly, back straight. Slowly (in 3-4 seconds) lift your arms to the sides to shoulder level, at the top point for 5 seconds, tighten your chest muscles, lower your arms. You need to repeat 12-15 times.

3 Exercise – Pushups

This exercise is

This exercise tones all muscle groups, pumping the pectoral muscles and arm muscles. Postpone dumbbells for now, stand on all fours, arms slightly wider than shoulders, located on the floor, legs also on the floor together. As a result, your body should represent a straight bar. Tip: those who do the exercise for the first time, can ease this exercise a bit – bend your knees (as shown in the photo). Next, bend your elbows and push up so that your chest touches the floor, while the body remains straight and your elbows are tightly pressed against the chest. Hold this position for a few seconds, and return to the starting position. The task is to push in 15 times per approach, but steroids for sale if you are doing push-ups for the first time, then start from 5-6 times.

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4 Exercise – Squats

We start working with the lower body and legs. This exercise will pump the gluteal muscles, leg muscles, strengthen the muscles of the back and lower back. Stand up straight, feet shoulder-width apart, slightly toes apart, dumbbell down in outstretched arms. Start your squat – take your pelvis back and sit down so that your hips are parallel to the floor and your lower legs are perpendicular to the floor. Hold this position for 5-7 seconds, and return to the starting position, straining your buttocks and lifting yourself on the toes. Then repeat the exercises again. The number of repetitions – 20-25 times.

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5 Exercise – deadlift with dumbbells

Exercise for the back, buttocks, thighs. Stand up straight, with your legs on the same level, take dumbbells in your hands and place your hands backside along the body (see photo). Lean forward, while the arms should be perpendicular to the floor, legs slightly bent at the knees, back must be straight (as in the photo). Hold in the lower position for 5 seconds, and return to the starting position. Rest for 5 seconds, while straining your buttocks, and do a new repetition, just 12 times.

6 Exercise – traction with dumbbells

This exercise simultaneously leads to the tone of the muscles of the buttocks and legs, plus pumps the muscles of the arms and chest. Stand up straight, take dumbbells in each hand and lower them down, bend a little while keeping your back straight, you can bend your legs a little for balance (as in the photo). Bend your elbows, tightening your hands with dumbbells to the chest, while straining the press (stomach). Hold this position for 5 seconds, and return to the starting position. Repeat the exercise 12-15 times.

7 Exercise for beautiful shoulders and triceps

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Sit on a chair, press against the back, arm with dumbbells behind your head. On the score one, raise your hands up, on the count two, lower, hold 3-4 behind your back and repeat the exercise. It is important to hold the dumbbells tightly, do not relax your fingers. Repeat 10 times.

Exercises with dumbbells

8 Exercise – Biceps

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And complete our complex exercise, focused on the muscles of the biceps, but at the same time strengthens and makes slimmer hands in general, removes muscle flabbiness. Stand up straight, take the dumbbells in your hands (grabbing the palms forward) – as in the photo. Begin to bend your arms in elbows, tightening the dumbbell to the shoulder, while straining the muscles of the biceps, buttocks and abs. Return to the starting position, then repeat alternately – first with the right, then with the left pharma anavar hand. Make 10 hands on each hand.

How to exercise with dumbbells

Do the exercises in the order in which we described.

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Do one exercise first as many times as we recommend. Only then proceed to the next.

Take a rest between each exercise for about a minute.

Once all 8 exercises are done, take a 10-minute break, during which you can do cardio exercises without dumbbells – you can twist the hoop, jump with a rope or perform, for example, exercises for slim legs, then repeat the complex.

Repeat the workout 3 times a week, with a break of one day. For example, on Monday, Wednesday, Friday, and the rest days break.

I'm a Trainer and These Are the 16 Dumbbell Exercises Everyone Should Know

For an intensive course, spend a month training, then use the exercises to fix the result.

for Women's magazine Arabio.RU

Alexandra Ryzhkova © All rights reserved

 

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