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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 trainingfor 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.
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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 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.
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.
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For an intensive course, spend a month training, then use the exercises to fix the result.
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Classes in strict graphics are always well developed muscle groups. Muscles with regular exercise become resilient and hardy. Your body acquires a relief and a taut silhouette. Dumbbell exercises help to develop more weak muscles.
Classes with dumbbells will be both an excellent start, and the end of the overall workout. If after the end of the workout you are completely exhausted, then exercises with Crossfit for weight loss for girls effective training program dumbbells will be the perfect completion of the workout.
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Classes with dumbbells as well as other classes help to strengthen the joints. To do this, choose a small weight. It is better to make several approaches than to overstrain.
If you had an injury, overloading the body is contraindicated. It is recommended to perform a light set of exercises to maintain the body in good shape.
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The disadvantages of training with dumbbells
You should not spend too much time doing dumbbell exercises, otherwise you just won't have the strength to develop other muscle groups. Believe me, not all muscles can be worked out with dumbbells.
With enhanced exercises with dumbbells you can get injured. Especially, it is dangerous for beginners who sometimes Steroids UK forget that before starting any workout, a warm-up is needed, which will warm up the muscles well.
Your body will spend much less calories on an isolated complex with dumbbells than with a complex for general body strengthening.
Catching up with dumbbells, remember that in order to obtain relief and a pumped body, it is not enough training alone, it is important to observe proper nutrition.
Before training it is important to choose the right dumbbells. This inventory does not require special skills to start the exercises. With them you can perform almost any set of exercises: for the buttocks, for the abs, for strengthening the muscles of the back, arms and legs.
For beginners, it is recommended to start with a small weight – 1-2 kg. The time for doing the exercises is 15-20 minutes. A little later, when the muscles get used to the load a little, you can increase the time of training and the load.
During class, watch your breath, it should be even. The pace of employment measured. If it is difficult to perform classes with your chosen weight, go to the inventory easier.
Want to lose weight and build muscle? In this case, the maximum weight is 5 kg.
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The complex of classes is quite simple and can be performed both at home and in the hall. It is recommended to allocate for training at least half an hour.
Jumping Put dumbbells side by side, in one line. Jump to the side. Feet together. Time for exercise will be 2-3 minutes.
Squats, presses. Stand up straight, dumbbells in your hands. Hands along the body. The back is flat. Raise your hands to your shoulders, hold them in that position. Begin to do squats, raising your arms above your head each time you squat. Exercise is performed slowly, breathing evenly. On an inhale sat down, on an exhalation – returned to a starting position.
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The minimum number of repetitions is 10-15 times.
Push ups and strap. Take a position to start pushups. The palms and socks rest against the floor. One shell in front of you. The back is straight. Tear off your left hand and take the shell. Perform 15-20 times the weight (raise your hand from the floor to the back). Put the shell on the floor and perform 15-20 pushups. Then repeat the pull on the other hand. Do not allow severe fatigue. If you find it difficult to immediately wring out 15-20 times, then it is better to perform 5-7 times.
Flexion, lunges. Stand up straight. Step forward with your left foot. Lower the pelvis, thigh parallel to the floor. Bend your elbow. Return to the buy oral steroids ukstarting position without extending the arm. 10-15 repetitions for each leg.
Twisting. Sit on the floor. Legs slowly lift off the floor. Hold the dumbbells and stretch your arms straight ahead. Hold the body in this position for 1 minute. Turn your hands left, right. Twist for 1 minute.
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Push up. Stand up straight, dumbbells in your hands. Bend the body forward, arms bend at the elbows. Lightly jump up, pushing the dumbbells up. The minimum number of 10-15 repetitions.
Exercise number 1
Stand with your left knee on a bench or sofa, slightly bend your other leg. Lower the right arm with the projectile down and then up. Try to lift the shell to the waist. Perform 10-15 times on each leg.
Exercise number 2
Leg Exercise: Dumbbell Sumo Squats
Squats. Dumbbells in the hands. Feet shoulder width apart. Perform squats with weighting. Taz down as low as possible. Exercise perfectly strengthens the gluteal muscles. The minimum number is 10-15 times 3 approaches.
Stand straight, feet shoulder-width apart, arms along body. While inhaling, bend your arm and lift the projectile upwards. When performing the exercises, do not let the body move too much. The minimum quantity is 5-10 times.
Exercise number 5
Stand up straight, projectiles in hand. Slowly spread your arms to the sides, palms look up. Perform flexion and extension of the arms, dumbbells should touch the shoulders. Exercise well develops biceps.
A set of exercises for girls with dumbbells for the back, chest, abs, arms and shoulders, legs and buttocks, for weight loss, beautiful posture. Training program, recommendations on the choice of weight dumbbells.
Breeding hands, lying on the floor. To perform you need to lie on the mat, bend your legs at the knees. Feet pressed to the floor. Hands with dumbbells put perpendicular to the body. Slowly flatten your arms straight over your head and dragon pharma steroids then return to the starting position. It is important not to give up completely on the floor; they should not touch it. Thus, the muscles will be in constant tension. Make 20 dilutions. Rest for 2 minutes, repeat 4 more approaches.
Push ups on dumbbells. The usual push-up from the floor is performed, but one stop is carried out on the dumbbells, clenched by the hands, the second stop is the toes of the feet or the knees. Complicated version of the execution – legs extended and the emphasis on the toes or one leg (the second leg lifted up or put on the ankle of the other leg). A simplified version for novice girls – emphasis on the knees, with a straight back. Pushups are performed slowly, as many times as possible. Do not allow sagging of the back. Optimally perform 15 push-ups, then 2 min rest and 3 more sets.
"Ski Riding". In a standing position, with dumbbells in your hands, sit down a bit (with an inclination forward). Perform joint or alternating movements with your hands, imitating pushing away with sticks when skiing. Do 20 repetitions. Relax for a few minutes and duplicate another 1 – 2 approaches.
Exercises for the press The abdominal press is a group of multidirectional muscle layers that is difficult to adjust, so it requires a special approach and well-designed exercises. To a woman to achieve the desired flat stomach, you need to tune in to a long hard work, while not forgetting about diet.
Since the press is formed by 4 muscle groups (direct, oblique, pyramidal and transverse), all of them need to be worked through accordingly.
Here are examples of exercises for each press group:
Exercise straight muscles. Lie on the floor, pick up the weights and cross them on the chest. Slowly lift the body (at an angle of no more than 45 degrees), linger in this position for a few seconds, drop to the floor. Repeat 40 times. For beginners, to simplify, it is allowed to pick up one dumbbell (hold it with two hands for thickening) and bend the knees, not lifting the feet from the floor.
Charging for the oblique muscles. In a standing position with a load in the right hand (both arms extended along the body), it is required to make 20 tilts to the left. Then grab the dumbbell in your left hand and lean to the right side as many times.
The work of the transverse muscles. Difficult exercise (it may not work out right away), so it’s best to start with 1 kg of dumbbells. To perform it, lay on the floor, with burdened hands behind the head (not touching the floor). To simultaneously lift the body and legs (without jerks), to descend to the initial position. The number of repetitions – 20 times.
The development of pyramidal muscles. Lying on a mat or floor, hold one dumbbell between your feet. Put the hands on the back of the head. Raise straight legs with a weight of 5 cm from the floor, hold out for 5 seconds, lower the legs. Make it 20 times.
Exercises for arms and shoulders Strength training of hands is an integral part of any set of exercises. Do not worry that there will be round biceps, the type of male (for this you need to do a lot with large weights and use sports nutrition).
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Female exercises for arms and shoulders help to strengthen muscles, tighten the skin (especially on the inner side of the shoulder), and reduce the thickness of the fat layer. The peculiarities of such classes is the simplicity of their performance, but high efficiency. And if you gradually increase the weight of the inventory, the result will be visually noticeable after 2 months.
Examples of popular exercises:
Charging for the triceps muscle of the shoulder. To perform the exercise, you will need to pick up dumbbells (weight from 2 to 4 kg) and stand up, with your kneesslightly bent, legs together. Put both hands behind the head and bend together. Straighten your arms. Repeat 20 times.
Biceps workout. Stand on one knee. Take inventory in one hand. Put the elbow on the knee and flex and stretch, do not use the shoulder joint. Perform 15 repetitions on each hand.
Pulling up to the chin. In the standing position, take the dumbbells in your hands and place them on the front of the thighs. To lift arms, bending and lifting the elbows so that the dumbbells reach the chin. Lower. Repeat 20 times.
Exercises for legs and buttocks Slender legs Effective circuit workouts for weight loss – Fresh Fitness and rounded buttocks – the dream of every woman. To achieve the desired is possible with an integrated approach to training these areas. Due to the anatomical features, the legs and buttocks have a large muscle group and for their growth requires constant stress (exercises with weights and a gradual increase in weights).
Squats and jogging are great sports for toning and maintaining elasticity, but they are not enough.
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An ideal workout is a combination of jogging (3-6 km) in the morning, squatting (about 100 times a day) and strength exercises during the day.
Foot training options:
Spring squats Additionally, you will need a step platform (you can replace it with a stack of books). Take weighting (3-4 kg) in each hand. Stand in a step from the stand, foot spread to the width of his shoulders. Take the right leg back, bend the knee and put the toe of the foot on the support. Squat (without touching the floor with your right knee). Straighten up and repeat 20 times. Change legs and do another 20 squats.
Plieu. Feet wide apart, twist the socks out. Take one dumbbell in your hands (weight 4 – 5 kg). Holding the dumbbell with two hands, sit down to the parallel of the hips with the floor. At the same time, keep your heels off the floor and keep your back straight. Stretching of the inner thigh muscle should be felt.
Deadlift. From the “standing” position, torso forward to tilt forward without rounding the back. Hold dumbbells in hand, while tilting, they should slide down the hips. Drop down to a possible amplitude, feeling the back of thethigh and buttocks stretch.
Complex for weight lossComplex exercises withdumbbells for weight loss is made taking into account the problem areas of the woman, requiring adjustment. Accordingly, emphasis is placed on those exercises that make the desired areas work.
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Any training has its own algorithm of actions, which is very important to comply with:
From the position of "standing" with legs wide apart, bend forward, put one hand on the floor. To lean on Raise the second hand up, perpendicular to the floor. Turn the head in the direction of the hand pointing upwards. Hold for a few minutes and straighten up.
Lie on the stomach. Raise your upper body and lean on straight arms. Bend your back, look at the ceiling. Stretch the press for 2 – 3 min.
Stand up, legs spread wide. Socks diluted to the side. Sit down deeply, spreading your knees apart. Put your elbows on your knees. Expand the torso in one, then in the other hand, leaning his hand on his knee.
Get on your knees, spread your legs, lower your pelvis on your calves. Put your upper body on the floor with your arms out in front of you. Relax for a few minutes with your eyes closed. This is a great exercise for relaxation.
A special feature of a slimming workout is the active study (by several sets of different exercises) of a problem part of the body, while exercises for other zones are omitted.
If regular morning workouts with dumbbells (three times a week) add a morning jog in the park (during the days off from classes) and correct the diet (reduce daily calories by 25%), then an accelerated metabolism will lead to an inevitable loss of extra pounds. Thus, it will be comfortable to lose 5 – 7 kg per month.
A prerequisite for this period is the use of pure non-carbonated water (at least 2 liters per day, not counting tea and coffee), since water will help the excretory system to cope with the decay products of fats. Not superfluous will be taking complex vitamin preparations.
The complex for a beautiful posture. The complex of exercises with dumbbells for giving a beautiful posture to girls has its differences from the usual strength training, since it is aimed at working out the torso, strengthening the dorsal muscles, abdominals, and working out a smooth posture. Basic exercises are performed with dumbbells, weighing no more than 2-3 kg, 20-30 times in 2 approaches.
From the “standing” position with the dumbbells in your hands, sit down a bit, moving the pelvis back. Legs apart. Strain press, hands down. Slowly tighten the dumbbells to the ribs. Straighten your arms.
The Best Dumbbell Exercises
Stand on one knee, slightly leaning forward. Hands with a load to lower and turn the palms back. Back straighten. Gently pull the dumbbells to your chest, spreading your elbows. Straighten your arms. After 20 repetitions, change the leg and do the same.
Get up on all fours. Dumbbell put in front of you. Slowly raise your right hand, take a dumbbell and straighten it, rushing forward. At the same time lift and pull back the left leg. Balance the position and hold on for 5 seconds. Repeat, changing legs and arms. Just do 10 times. This exercise corrects posture.
Training program According to the majority of fitness instructors, with a power load on the whole body, it is necessary to work out all zones qualitatively (which means 8 to 10 exercises for each part of the body, 3 to 4 approaches). To do this, it is recommended to distribute all the exercises on days pharma tren of the week.
Example (embodiments of the exercises described above):
Monday Training of legs and press + 50 squats Tuesday Jogging for 5 km Wednesday Exercises on the press and back + bridge (5 times) Thursday Jumping rope for 15 min. such a system of training in muscle fibers will be time to recover and addictive to constant loads. Even if after the first workouts, after a day, muscle soreness appears (which is a consequence of the accumulation of lactic acid and normal), you should not stop exercising.
After a few workouts, there will be no trace of pain (this will mean that the body has started to get used). It remains only to move forward towards your goal – a sporty fit figure.
joints or ligaments that restrict movement were injured;
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there was a fracture of the limbs, which is in the process of treatment;
arthritis (inflammation of the joints) and arthrosis (degenerative changes in the joint) were diagnosed;
varicose veins and poor blood supply to the limbs develop;
pregnancy has occurred (in this case, training is possible with limitations);
There is a chronic heart disease (defect, insufficiency) in the acute stage.
Exercises with dumbbells have a large variation in performance and are suitable for women of all ages. In combination with proper nutrition, they allow you to achieve beautiful and feminine forms, regardless of where they will be training (in the gym or at home).