Exercises with dumbbells for women - exercises with dumbbells for girls

Every woman, no matter what age, profession and lifestyle, wants to be fit and slim. What is not an excellent physical form as a guarantee of good health and a guarantee of true sexuality? After all, men will always pay attention to the graceful and refined female body.

Workout at home

Unfortunately, not every woman has time for constant visits to the gym: work, school, and household chores sometimes take away all free time. Yes, and agree, not everyone is capable of early morning rises, just for the sake of training, and after a day's work force yourself to go to the gym is even more difficult.

But on our women's happiness the alternative still exists. And this exercise with dumbbells for women. It will be easier for many to do at home and at the same time notice amazing changes in your body.

In addition to efficiency, training with dumbbells is much more convenient than visits to gyms, this is proved by such advantages:

• doing at home, women can schedule their day as they like, rather than go to training at a strictly fixed time. Exercises can be done when there is a small break between household chores, for example. In addition, you can generally do in the room under the screen of your favorite series, so you combine two things at once;
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• is very important in home training and the fact that they do not cost a penny of money, but visits to the gym are far from the lowest price. Choosing the right exercises, any woman will be able to maintain an excellent shape without compromising her purse;
• most often trainers in gyms offer such a program that will cover exercises for all muscle groups: legs, back, pectoral muscles and arms. And to engage in such a program, you are likely to be constantly and regardless of whether you need to train, for example, hands( because not all women like when they have biceps).But training at home will help you focus on specific parts of your body that you do not like, without affecting others.

The choice of dumbbells

If you choose from the whole variety of sports equipment the most convenient and effective "simulator", it is best for women to use dumbbells. In addition, each: from the beginner to the advanced athlete will be able to pick up those that fit her weight.

In addition, this "simulator" has a wonderful effect on the entire body. Suppose you bought it only to train your hands and do home exercises with dumbbells, but in addition to the biceps and triceps in this training involved the muscles of the press, lower back and even strengthened the heart muscles. Therefore choosing a sports equipment, do not pass by dumbbells - they are insanely effective, and cost an order of magnitude less than all other simulators.

Complex of exercises with dumbbells at home

Well, you chose your own sports equipment. .. But were you in a good mood? After all, it is very important. When the world is not nice to you, you can not fully surrender to training, and therefore you will not achieve the desired effect. The mood is? It's great, then it's time to choose for yourself a complex of exercises with dumbbells.

Best of all, especially if you are a beginner, start with fairly simple but effective exercises. Carrying out them with regularity, each woman will soon be able to impress her family and acquaintances with a tight figure.

Beginning of workouts

Starting home workouts is necessary with the three easiest exercises:

Exercise "Lift"

It's just perfect to strengthen triceps and biceps. To perform, you need to take a pair of dumbbells with a light weight( a maximum of one and a half kilograms).The exercise is done, standing, according to this scheme:

• the starting position - the arms are relaxed down along the trunk;
• fold - bend your elbows in the elbows and raise them;
• two - we raise hands in the parties;
• three - we return hands to the starting position through the sides.

Ask "how many times does this exercise"?Here, there is no exact answer, every woman should herself understand when to stop. In any case, the system is important here: you need to start with a small number of repetitions, gradually increasing their number.

Exercise "Bridge"

Also a fairly simple exercise that can strengthen the biceps. To perform the "bridge" you will need two two kilograms dumbbells. This exercise also needs to be done standing, according to the following scheme:

• starting position - hands are in front of them in the extended position;
• fold - hands up;
• two - we put your hands behind your head as far as you can;
• three - hands up again, after which we return to the starting position.

Number of times, again, increase with time.

Exercise "Distribution"

Be sure to include it in your complex of exercises, because this exercise is quite simple, but it gives a very tangible effect on strengthening triceps and biceps. For "wiring", take a pair of dumbbells with a weight of 1.5 kg. To perform the exercise you need to lie down, according to this scheme:

• the starting position - we bend our arms in the elbows and bend them to the sides;
• fold - close your hands in front of you;
• two - we raise hands in the parties, returning to a starting position.

We are also gradually increasing our workload.

We exercise the pectoral muscles

After completing the first three exercises, you can start training your pectoral muscles. So, after your seemingly easy training, you can strengthen several muscle groups at once, giving each necessary attention.

• Exercise 1 : we lie on a bench or connected stools in such a way that it is possible to bend the elbows in the elbows, while placing dumbbells on the chest level. Then just raise your hands with dumbbells up and return them to their original position. It seems that this exercise is too easy. .. Perhaps, but the results after it are simply amazing.
• Exercise 2 : To perform this exercise, you need to take exactly the same position as in the past. Then you need to straighten your arms and dilute them lower than your chest level. Exercise is that you need to keep your hands above your head so that the dumbbells touch each other.
• Exercise 3 : It's most likely that you need to perform a known exercise while standing. Hands, taking pre-dumbbells, pulling forward, upward palms, and then bend them in the elbows and gradually pull to the shoulders.
• Exercise 4 : perform this exercise by standing, placing your feet to the width of your shoulders. Then take two hands with one dumbbell, positioning it at the chest level. After simply press your hands to your chest, bending and spreading your elbows to the sides.
• Exercise 5 : it must also be performed while standing. Take in hands on a dumbbell, and then simply plant and cross arms extended forward.

Now you know what types of dumbbell exercises you need to do to keep your arms and chest in great shape. And do not even need pictures. Believe me, if you read everything carefully, you do not need photos with this or that exercise.

Remember that the beginner's muscles need a day to recover and rest. Therefore, to begin with, it is best to train 3 days a week. And so that training does not bother with its monotony, every two months, change the set of exercises. For this, you do not even need to look for any new ones, it will be enough that you change them.