Basic exercises with dumbbells for women on the shoulders, back, biceps, triceps, legs, mass, all muscle groups

Content

Basic exercises involving the use of sports equipment are the most effective for a comprehensive transformation of the female body. With the help of regular exercises with dumbbells, you can not only get rid of excess subcutaneous fat, but also tighten various muscle groups.

Understanding the specifics of performing strength exercises will help to achieve positive changes in appearance, minimize the likelihood of injury during training.

The benefits of exercise with dumbbells for women

Basic exercises with dumbbells, when performed regularly, have a positive effect not only on the external transformation of the girl's figure, but also on the general strengthening of her health.

Fast weight loss and an attractive figure

During training with dumbbells, regardless of the conditions in which they are carried out, the body's metabolic processes are accelerated. A high metabolic rate is the key to maximum absorption of nutrients and a decrease in the amount of food "deposited" in the fat layer.

At the same time, a high metabolic rate remains after training for about 35 hours. The main advantage of this type of exercise is the fact that when exercising with dumbbells, girls not only lose weight, but acquire a toned figure with graceful curves.

As a result of training, the following become more expressive:

buttocks;
hips;
thin waist;
rounded shoulders.

The highest efficiency in external transformation will be achieved by a combination of strength and cardio training, which involves the use of dumbbells, in compliance with the principles of proper nutrition.

For weight loss without harming health and losing muscle mass, it is not recommended to sit on short-term diets. They put the body into a state of shock, upon exiting which, it begins to accumulate fat again, even with the preliminary introduction of adjustments to the girl's diet.

Health promotion

Regular exercise with dumbbells can significantly improve the health of an athlete:

Impact of dumbbell exercises	Brief explanation
The cardiovascular system	Stabilizing the work of the cardiovascular system will allow the implementation of the simplest cardio exercises with the use of dumbbells (lifting dumbbells, bends, squats, and so on). Maintaining a heart rate in the range of 110-120 beats / min. contributes to the saturation of body tissues with oxygen, which has a positive effect on the burning of excess fat.
Blood pressure	According to current research, regular strength training reduces an athlete's risk of a heart attack by 13% and a stroke by 38%. This becomes possible due to the normalization of blood pressure, by saturating the body with the necessary amount of oxygen.
Locomotor apparatus	Resistance exercise stimulates an increase in osteocalcin production.It is a protein that underlies the bone structure of the human body. An increase in its concentration leads to the strengthening of bones and joints.

In addition to physical changes, a person who regularly practices strength training will also notice an improvement in his psychological state. Raising the mood in this case occurs due to the release of endorphins into the blood, stabilizing the psyche and increasing stress resistance.

Save time

The absolute majority of women consider the main obstacle on the way to an ideal figure to be the lack of time resources for sports. Doing exercises with dumbbells, in this case, is the most optimal solution. Strength training with the simplest sports equipment, despite its effectiveness, does not require from the athlete either a lot of space or a lot of time spent.

The advantage of this type of training is also the fact that you can work out with dumbbells at home, saving not only time, but also money on visiting the gym. In addition, practicing this type of training on her own, the girl will not be ashamed of the people around her, which will make her classes more effective.

Choosing dumbbells for women's workouts

Basic exercises with dumbbells will be effective only if the mass of sports equipment used is correctly selected. The analysis of the assortment presented in the store must be done taking into account the goal that the athlete will have to achieve by training with dumbbells.

You will have to choose weighting agents from a set, conditionally divided into 4 subtypes:

integral and composite (collapsible);
mini dumbbells and sports equipment of large weights.

One-piece dumbbells are a non-transformable structure, the main advantages of which are safety (there is no risk of breaking the pancakes fixed at the edges during training) and ease of use (there is no need to think over the working weight before each lesson, and then change the number of removable weights on the main unit).

Composite dumbbells are more versatile. They can be used both during cardio loads and during strength training, adjusting the weight of the weights in accordance with the focus of the training. The weight of the dumbbell is adjusted using plastic or metal pancakes, which are attached to the edges of the dumbbells and fixed with special bolts.

Mini dumbbells (less than 3 kg) are not recommended for purchase. With their help, it is impossible to properly load the muscles of a healthy person and accelerate metabolic processes in the body.

Depending on the purpose of training and the physical training of the athlete, fitness trainers recommend choosing dumbbells:

8 to 10 kg (for squats and lower body work);
from 5 to 7 kg (to perform leg exercises from a standing position);
from 4 to 7 kg (for working out the muscles of the upper body).

Don't miss the most popular column article: Body drying for girls. Training program, detailed nutrition menu for a month by day.

Dumbbell Workout Tips

Dumbbell exercises have a positive effect not only on the girl's appearance, but also on her inner state. The athlete becomes more resilient, attentive, better assimilates new information and concentrates on the tasks and ways to solve them.

Adherence to the recommendations of professionals will help to increase the productivity of training:

it is necessary to choose the weight of the weights taking into account the focus of the training (for cardio - 3-4 kg, for strength - from 5 kg);
to start the processes of fat burning, you need to perform at least 25 repetitions in 1 approach, and to build muscle mass - no more than 15, but with dumbbells of greater weight;
the optimal number of workouts per week - 3 or 4 for 40-60 minutes;
if necessary, reduce the amount of subcutaneous fat, training with dumbbells must be combined with the observance of the principles of proper nutrition;
it is recommended to increase the load gradually (otherwise, working with excessively heavy sports equipment will lead to injury or muscle overtraining syndrome).

Contraindications to training

Basic exercises with dumbbells, like other types of physical activity, have a number of contraindications.

The absolute restrictions are:

hypertension of 2 and 3 degrees (especially careful with periodic surges in pressure without an officially established diagnosis);
disturbances in the work of the cardiovascular system;
respiratory diseases (eg asthma);
pregnancy (it is recommended to abandon strength exercises for the entire period of bearing a child, replacing them with yoga or stretching);
period of menstruation (risk of bleeding).

Diseases in the presence of which the possibility of performing exercises with dumbbells is available, but should be discussed with the attending physician, are considered relative contraindications.

Diseases are:

osteochondrosis (in remission);
endocrine system diseases;
scoliosis;
violations in the reproductive system (including hormonal disruptions);
lactation period;
joint diseases.

Safety engineering

Compliance with safety measures allows a girl, while playing sports, to minimize the risk of injury, as well as increase the effectiveness of training.

When doing exercises with dumbbells, you must:

before the main part of the complex, warm up the muscles and prepare the joints with a warm-up;
regularly modify training as the body gets used to the current level of load (changes in the complex should be made by a professional fitness trainer who has an idea of the characteristics of the body of a particular athlete);
do not engage in strength training more than 3-4 times a week;
start training with exercises involving the use of dumbbells of minimum weight (the load should be increased gradually);
during and after exercise, drink enough water (the feeling of thirst should not be present);
strictly observe the technique of performing the exercises, avoiding its independent modification in order to adjust the current load.

Warm-up

Basic dumbbell exercises should only be done after warm-up. Properly warmed up muscles and prepared joints and the cardiovascular system for further training minimize the likelihood of harm to the athlete's health, even if the exercise technique is unintentionally not followed.

As a warm-up, fitness trainers recommend performing the simplest movements of various parts of the body at a slow or moderate pace:

head tilts forward-backward-left-right;
stretching of the shoulder muscles (the right arm is extended to the left and vice versa);
"Lock" behind the back (hands are linked);
abduction of straight arms back (pectoral muscles are stretched);
tilts to the right and left (hands on the belt);
body turns to the right and left;
alternate leg lifts (the leg is bent at the knee and pressed against the body with the help of the hands);
raising the legs back;
rotation of the knee joints (performed in a semi-squat);
hand rotation;
running in place (performed at an average pace).

Basic dumbbell exercises for women

Depending on the area that requires exercise, women are encouraged to do specific exercises using dumbbells.

For chest

To tighten the pectoral muscles, a complex will be effective, including:

Exercise	Execution technique
Hand press lying on the floor - 3 sets of 15 reps (3 * 15)	Having taken a horizontal position on the floor, stretch your arms with dumbbells straight in front of you (reverse grip). As you exhale, bend your arms at the elbows, bringing the weights closer to the chest area. Without pausing, return to the original position.
Straightening arms with a neutral grip - 3 * 20	Lie on the floor, take dumbbells in your hands and press them to the chest area.Direct the back surfaces of the palms towards each other. On exhalation, slowly straighten the upper limbs. Take the starting position.
"Wiring" dumbbells - 4 * 15	Take a horizontal position, take the dumbbells in your hands with a neutral grip and, without bending, stretch the upper limbs over the chest area. As you exhale, spread your arms to the sides. Fix the bottom point where the hands will not touch the floor. Slowly, while inhaling, return to the starting position.

For the press

For pumping the press using power loads, exercises with dumbbells are also suitable:

Exercise	Execution technique
Lifting the body with weights - 25 times	Lie on the floor; take dumbbells in your hands and press them to your chest; bend your legs at the knees. Simultaneously with the exhalation, raise the upper body and take the "sitting" position. On inhalation, slowly return to the original position.
Lifting the body, sitting on a hill - 20 times	Sit on a low stool; fix the feet; take dumbbells in your hands and press them to your chest; hang the body down. As you exhale, lift the torso until a right angle forms between the upper body and the lower limbs. Return slowly to starting position.
"Book" - 3 * 20	Lie on the floor; stretch your legs and arms; take dumbbells in your hands. On exhalation, simultaneously tear off the floor and bring straight legs and arms closer to each other, holding additional weights. Without pausing, slowly return to the starting position.

For shoulders

You can increase the relief of the muscles of women's shoulders using:

Basic exercises with dumbbells for women on the shoulders, back, legs, all muscle groups — Basic dumbbell exercises for women. In the photo, the technique of performing rotations with hands.

Exercise	Execution technique
Abduction of hands to the sides - 3 * 20	Stand up straight; bend your legs at the knees and slightly move the body forward, without bending it; place the hands holding the dumbbells along the body. As you exhale, spread your straight arms to the sides. Fix for 3 sec. Return slowly to the original position.
Swing arms forward - 2 * 25	Take an upright body position; straighten your back; place the hands holding the dumbbells along the body. Simultaneously with exhalation, sharply bring straight arms forward. Slowly return the upper limbs to their original position.
Hand rotations - 3 * 20	Stand up straight; fix the weights in the hands; Bring straight arms to the sides so that an angle of 90 degrees is formed in the armpit. Perform the required number of rotations with your hands, making sure that the circles in the air are drawn with the whole limb, and not just the brush.

For biceps

You can increase the endurance of the arms, as well as give the biceps of women's hands a relief and an attractive look, using:

Exercise	Execution technique
Flexion of the upper limbs - 2 * 30	Stand up straight; place hands with dumbbells below in front of you; put your feet shoulder-width apart. As you exhale, bend your arms and bring the weights closer to the chest area, making sure that your elbows are pressed as much as possible to the body at this moment. Slowly return your arms to their original position.
Straightening the arms above the head - 3 * 25	Stand up straight; dumbbells held by brushes, press to the chest area; the back of the palms should be turned towards the body. At the same time as you exhale, stretch your arms up, turning them at the top point away from you. Return slowly to the original position.

For triceps

It is recommended to work on triceps using basic loads with dumbbells through:

Exercise	Execution technique
Bending the arms behind the head - 45 times	Stand up straight or take a sitting position; arms holding 1 dumbbell, straighten and bring it above the head; elbows should be pressed to the area of the temples. As you exhale, bend the upper limbs at the elbows, while holding the dumbbell behind your head. The position of the elbows must be constant. Slowly, inhaling, take the starting position.
Extension of the arms back - 3 * 25 for each arm	Lean on a chair or other stable horizontal surface, evenly distributing body weight between the hand and a knee of the same side of the body, standing on a support.Bend the other hand holding the dumbbell at the elbow and press the weight towards you. On exhalation, straighten a limb with a dumbbell, taking the sports equipment back. Without pauses, with a breath, return to the original position.

For legs and buttocks

The most effective exercises with dumbbells aimed at transforming the lower part of the female body are:

Exercise	Execution technique
Classic squats - 3 * 25	Stand up straight; put feet shoulder-width apart; place the hands holding the dumbbells along the body. As you exhale, perform a squat so that when you are at the lowest point, the knee does not go beyond the boundaries of the feet. At the same time, the hands retain their original position. Without pausing, return to the starting position simultaneously with inhalation.
Forward lunges - 2 * 30	Stand up straight; take dumbbells in your hands; put your feet as close to each other as possible. As you exhale, take a step forward with your right leg, bend it until an angle of 90 degrees forms in the knee joint. Return to starting position. Repeat steps 2 - 3 using the left leg.

Training program for beginners for a week

Basic exercises involving the use of dumbbells should be combined into a single training program by professional fitness instructors.

Only a specialist who has an idea about the current state of health of an athlete, her physiological characteristics of the body, physical fitness, as well as the purpose of the classes, will be able to compose a complex so that it allows the girl to safely achieve visible results in the shortest possible time.

A training program for beginners, provided there are no health problems, for a week may look like this:

1. Monday:

jumping rope - 3-5 min;
extension of arms with dumbbells from a standing position - 3 * 15;
body tilts while holding the weighting agent in the hands - 2 * 20 (for each side);
raising arms forward - 4 * 10;
squats without weights at a fast pace - 50 times.

2. Wednesday:

running in place with a high hip lift - 2 min;
swing your arms to the sides - 3 * 20;
straight arm rotation - 4 * 15 (for each side);
dumbbell squats - 25 times;
"Twisting" on the press - 20 times.

3. Friday:

jumping on the spot - 200 times;
lunges with dumbbells - 3 * 15;
body lifts with dumbbells lying on the floor - 2 * 25;
dumbbell squats - 3 * 15;
jumping rope - 5 min.

Don't miss the most popular column article: Glutamic acid - what it is, why and how it is used in sports, bodybuilding.

Weight loss workout program for a week

In the absence of an opportunity to contact a fitness trainer to draw up a training program, a girl who is trying to get rid of excess weight due to weighted loads can use the complex below.

It is designed for people under the age of 35 who do not have serious illnesses:

1. Tuesday:

running in place with a high hip lift - 10 minutes;
sumo squats - 4 * 25;
lifting the body from a sitting position on a chair with dumbbells in hand - 2 * 30;
lunges with dumbbells - 3 * 30 (for each leg);
swing your arms to the sides - 3 * 25;
classic squats with dumbbells - 2 * 30;
jumping in place without weights - 5 min.

2. Thursday:

warm-up 7-10 minutes;
dumbbell bench press from a lying position - 3 * 20;
hand rotation with dumbbells - 2 * 25;
straightening the arms for triceps - 3 * 30 (for each arm);
"Twisting" with dumbbells - 3 * 25;
bending the arms behind the head - 2 * 25;
stretching exercises - 3 min.

3. Saturday:

warm-up - 10 minutes;
swing your arms forward - 3 * 25;
dumbbell squats - 3 * 30;
dumbbell traction - 2 * 30;
"Book" - 2 * 20;
breeding dumbbells from a prone position - 3 * 20;
running in place with a high hip lift - 10 min.

Base loads are universal, which explains why most dumbbell exercises are suitable for inclusion in the complex for people of all ages, regardless of their health status.

Despite this, the greatest efficiency with the help of this type of training can be achieved only with the help of a professional fitness trainer, who will monitor the observance of the exercise technique, and also, if necessary, adjust not only the training program, but also the athlete's lifestyle in general.

Article design:Lozinsky Oleg

Video about basic exercises with dumbbells for women

A set of exercises for girls and women:

https://youtu.be/JnsaRESWYbg

Basic exercises with dumbbells for women on the shoulders, back, legs, all muscle groups