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Women’s Dumbbell Exercises Women’s Tess Blog

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Unusual options in

Dumbbell exercises for women | Tess Women's Blog

Exercises with dumbbells for women are a great way not only to tighten the muscles of the arms, but also significantly strengthen the back, abs and even legs. But in order for such training to be beneficial, it is necessary Legal Anabolics Online to strictly follow the specific instructions for its implementation.

Stationary, side & reverse lunge exercises for legs using dumbbell

Focus dumbbells

Just buying a pair of dumbbells is not enough. After all, this will be the main sports equipment training. And therefore it is necessary to choose them according to certain criteria:

Form – the best option would be "bottle". And it is very important to tactilely "get acquainted" with dumbbells. The grip should be completely, and the surface be ribbed. The best option is the pair that has a silicone shell at the gripping point.

Weight – for beginners it is recommended to choose dumbbells weighing up to half a kilogram. In the process of training, you can bring it up to a kilogram.

Lying Dumbbell Extensions – Triceps Exercise Guide

The perfect pair of dumbbells acquired, then you can begin to exercise.

Warm up in focus

Bent Over Dumbbell Tricep Kickback: Video Exercise Guide & Tips

The first rule of a successful workout is a completed warm up. It is possible to warm up muscles in any convenient mode. However, it is recommended to include the exercise “Warm-up arm-wrestlers”.

It is done quite simply: you should stand up straight, put your legs across the width of your shoulders and sit down slightly. Hands with dumbbells lowered and slightly apart. Then smoothly turn the brush with dumbbells to the body, then – from the body. Repeat 12 times. Such an exercise will warm up the wrists, preventing the occurrence of seizures in them.

Focus on the shoulder girdle

Shoulder exercises with dumbbells for women are represented by two main types:

Kali Muscle Chest Exercise w/ 200lb Dumbbell Push | Stunning Fitness Girls

humeral broach;

Exercise Incline Dumbbell Bench Press – your partner at the gym

lifting dumbbells.

For both exercises, the initial position is a straight upright with legs apart and shoulders lowered to the hips with dumbbells. Acquaintance with sets is recommended to start with 3 sets of 6 repetitions, gradually increasing to 3 sets of 12 repetitions.

Shoulder broaching is performed as follows: brushes with dumbbells unfold parallel to the body, after which they inhale rise to the chest, forming a straight line with the points of the elbows and the base of the neck, and then gradually descend.

Lifting dumbbells involves turning the arms with dumbbells inward. When inhaling, the arms are lifted through the sides upwards to form a straight line with the shoulders; on the inhale, they return to their original position.

15 Min Dumbbell Work Out for Strength – HASfit Dumbbell Exercises – Dumb Bell Workout Training

Particular, allow not

Press focus

The use of dumbbells in the exercises for the press is an excellent opportunity How to remove cellulite on the legs and pope. Exercises for a week, a training program for girls to gently increase the load on the muscles, and, consequently, to increase the effectiveness of the exercises. Trainers recommend two unusual options in which all press will be involved:

turns;

slopes.

One-Arm Dumbbell Row | Exercise Videos & Guides | Bodybuilding.com

For both exercises, the recommended number of repetitions is 12, and approaches – 2.

Turns. It should stand in the above starting position, slightly bent legs. Place your left hand under the dumbbell, and your right hand on top. To inhale: smoothly holding your arms to the side, turn the body, keeping the hips in a stillness; to exhale: return to the starting position. Repeat the action in the opposite direction. As soon as the exercise will be completed to automatism, you should increase the pace. Twists, reinforced using dumbbells, will work out oblique abdominals.

10 Single-Dumbbell Exercises That’ll Help You Sculpt Flat Abs | Health FAQ

Slopes. In this case, you should stand up straight, legs together, hands with one dumbbell lift above your head. Hands should be gently lowered down, in contact with the knee of one leg, and then return to the starting position. Actions should be repeated for the other leg. This exercise simultaneously involves the upper, middle and lower abdominal muscles.

In focus buttocks and legs

It is also possible to tighten the buttocks and legs with the help of exercises with dumbbells. The following types are recommended for women:

squats with dumbbells;

squatting with a jump.

Squatting with dumbbells. The view of the initial position in this case is a straight upright with the legs apart wider than the shoulders, the feet look in opposite directions, the arms with the dumbbells clamped in them are lowered down. To inhale, you should sit down as deeply as possible, raising your arms from the dumbbells to your chest, while exhaling you should return to the starting position.

Squatting with a jump. It is necessary to stand up straight, legs spread wider than shoulders, and arms should be lowered with dumbbells held to hips. At the expense of “one” in a jump, put your legs together, and raise your arms above your head, at the expense of “two”, return to the starting position. At the same time in the jump should strain the abdominal muscles and buttocks.

Exercise Dumbbell Clean Press – your partner at the gym

All exercises recommended to perform 12 times, repeating them in 2 sets.

The benefits of training with dumbbells

All exercises with dumbbells, for women in particular, allow not only to tighten and strengthen muscles. Coordination of movements danabol ds 10 mg develops at the same time, because performing each set, the beautiful lady trains not a specific zone, but a whole group, which requires concentration.

In addition, the exercises described are focused on breathing control. In order to achieve maximum oxygen concentration during exercise, one should breathe deeply, applying the principles of Pilates, in which the lower part of the lungs inhales.

 

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