Exercises with dumbbells for women, girls for the back, arms, chest muscles, buttocks, abs, at home for beginners

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To perform dumbbell exercises correctly and with maximum efficiency, women need to consider the following:

Count on your own strength and do not overwork. It is recommended to start with two workouts per week, no more than 40 minutes each.
The number of repetitions varies from 10 to 20 times, depending on the level of training. There can be 2 approaches, after 1 month it is added 2 more times.
Monitor your breathing. There is no need to delay him. At the moment of greatest tension, one must exhale.
For the most control over performance, the exercises are best done in front of a mirror.
After each approach, it is recommended to take a break of 30-60 s.
The workout begins with a basic set of exercises to warm up the muscles (lunges, squats and deadlifts).

Contraindications to training with dumbbells

Exercising with dumbbells is useful for women, like any small physical activity, however, you need to do it with utmost care and attention to the body. Doctors have identified a number of contraindications for exercise using dumbbells:

Hypertension (pressure higher than 170/90 mm Hg). There may be a risk of heart attacks and strokes.
Diseases, pathologies of the heart and blood vessels (failure, angina pectoris, arrhythmia). During sports, most of the blood flows to the active muscles, thereby increasing the stress on the heart.
Bronchial asthma. Excessive physical activity is an attack provocateur.
The presence of a hernia diseases of the spine.
Postoperative period... There is an increased risk that surgical sutures may open.

With care, exercises with dumbbells should be performed during menstruation and pregnancy.

And also to people who do not have much experience of such physical activity.

How to choose the right dumbbell weight

The best option for beginners is 0.5 kg. Dumbbells with an increase in weight up to 2 kg. However, professional fitness experts advise choosing exercise dumbbells for each woman individually. Thus, the range of training equipment selection is increased to 10 kg.

In order to dwell on those dumbbells that are necessary, you should pay attention to the purpose of using the dumbbells:

For weight loss, a weight less than 2 kg will be suitable.
For the formation and strengthening of the corset of muscles - from 2 to 10 kg.
Arm muscles will require dumbbells from 1 to 8 kg.
For pectoral muscles 1.5-5 kg.
For back muscles - 5-10 kg.
For leg muscles from 2.5 to 5 kg.

Those women who have been practicing weight training for a long time recommend choosing prefabricated dumbbells for home exercises, with the possibility of increasing the load.

In order for the lesson to be as effective as possible, a woman needs to decide for herself what weight of dumbbells will be optimal.

It is necessary to perform about 15 repetitions of an exercise with the same weight and check the sensations. You should feel tired, but to be able to continue with the action.

Warm up for the shoulder girdle before workout

A prerequisite for high-quality training and the absence of sprains, as well as injuries, is a warm-up before exercising with weight.

You need to spend 10 to 20 minutes on it. A sign of a successful warm-up is an increase in heart rate to 100-110 beats and fully warmed muscles. You need to perform 2-3 approaches.

The warm-up complex should include:

Shoulder rotations up-back-down 5 times, then changing direction.
Shrug (exercise "shrugs"). It is necessary to sharply raise the shoulders as high as possible on inhalation and lower down on exhalation.
Push ups.
Basic exercises with an empty bar.
Rotation in the elbow joints alternately forward and backward.
Swing your hands. Circular movements with straight arms forward and backward.
Rotation in the wrist joints. You need to collect your fingers in a lock and make rotational movements.

Stretching the muscles of the arms and shoulders is also an important part. Distinguish between dynamic and static stretching. The meaning of the first is to stretch the muscles to their limit with the subsequent return to the starting position. This increases the potential for strength.

Exercises with dumbbells for women, girls for the back, arms, chest muscles, buttocks, abs, at home for beginners — To perform dynamic stretching before exercising with dumbbells, it is recommended to use a special elastic band for women

The second type of stretching involves holding the muscle in a taut position for 5-10 seconds. This method is safer.

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A set of exercises with dumbbells for beginners

Dumbbell Exercises for Women should be performed with a light weight (1-3 kg.) and very clear. The complex consists of 9 exercises, 2-3 approaches should be done.

Dumbbell Extension

Dumbbell extensions are necessary to develop and strengthen the 3-headed brachialis muscle.

They have many variations of performance:

From behind the head. The technique is performed while sitting on a chair. The dumbbell must be taken with both hands and taken behind the head. At this stage, inhalation is taken. It is necessary to monitor the position of the elbows (they should not diverge to the sides), the head (do not lower your gaze and look forward), the back (it should be straight). Then, on exhalation, the simulator is lifted.
From a sitting position. Performed with a straight back. The dumbbell is taken with both hands so that the fingers form a triangle, and the hands are turned with the palms up. Outstretched arms are held above the head. On inhalation, the projectile descends. At the lowest point, it is necessary to linger for 2-3 counts, then on exhalation, a slow rise is carried out upward.
Standing. This exercise option is useful for people to relieve stress on the spine. The first position is standing straight, legs apart about shoulder width. The simulators are raised with two hands above the head. The lowering of the dumbbell is carried out while inhaling so that the forearms touch the biceps of the shoulder, and lifting is done while exhaling.

Layout with dumbbells lying

The exercise helps to work out and develop the width of the pectoral muscles, uses the stabilizer muscles (biceps, triceps). In addition, it helps train the respiratory system and increases lung volume. The exercise consists of several stages:

Take a lying position and throw dumbbells on your chest or ask them to serve if there is someone nearby. Starting position - the shells are on top, the arms are slightly bent at the elbows, the palms are directed towards each other. Feet should rest firmly on the floor.
On inhalation, the arms are spread in opposite directions and describe a semicircle. Having reached the lowest point (at or slightly below the chest), the pectoral muscles tighten, and the dumbbells are brought together as you exhale.
At the highest point, you need to linger for a few seconds, preventing the shells from touching. Then the exercise is repeated the required number of times.

When doing it, you should move slowly, feeling tension in each muscle group. You need to spread your arms to the sides as far as possible until the pectoral muscles are slightly stretched.

Push ups

There are several ways to do push-ups using dumbbells:

One hand remains on the floor, the other rests on a dumbbell. An easier way.
Both hands are held on dumbbells, which are parallel to each other. The greatest load goes to the upper chest.
Two shells lie in front of the man. The exercise is similar to the bench press. Promotes shoulder mass and strength.
Push-ups with simultaneous breeding of shells in different directions. The most difficult option to perform, the main emphasis is on muscle strength.

The technique of the exercise is as follows:

The position of the lying support.
Bending the elbows while inhaling until they are as close to the floor as possible. Keep your elbows close to your sides.
When you exhale, push-ups from the floor occur. It is necessary to monitor the position of the back. It should be flat.

When performing the exercise, do not twist the wrists inward. This can lead to injury. Also, do not let the pelvis sag, there is a violation of the technique and the desired result will not be.

Squats

Exercise is necessary to strengthen and train the gluteal muscles and hips. For a better practice of the technique, it is recommended to use a chair to begin with. Before doing it, you need to put him behind you and on the squat lightly touch his buttocks.

Basic rules for obtaining the desired result:

The body must be warmed up.
The feet are placed parallel to each other.
You should start without dumbbells, gradually adding weight.
The back remains straight both at the entrance and exit of the squat, and tilts no more than 45 degrees relative to the legs, otherwise an increased load is applied to it.
Legs remain shoulder-width apart.

Squat technique:

On inhalation, bending forward and bending at the knees with a straight back.
Hands hold dumbbells and hang along the torso. The shoulder blades are pulled back as far as possible.
The legs are bent until the hips are parallel to the floor. The knees should not come out in front of the socks. The heels remain firmly pressed to the floor.
Lifting up is carried out on exhalation.
Leave your knees slightly bent to avoid injury.
The required number of repetitions is done.

Butt Dumbbell Deadlift

Among the exercises for women with dumbbells, deadlift is very popular. The technique involves a large number of muscles, it is useful for stabilizing the core, strengthening the muscles of the hips, buttocks, forearm and others.

There are several design options:

On bent legs.
Romanian cravings.
Deadlift.
Sumo pull.

For beginners, bent-legged traction works best:

First pose: the gaze is directed forward, the lower back is slightly bent, the shoulder blades are brought together.
The dumbbells are conveniently rotated for grip and positioned in front of the legs.
It is necessary to tilt the body forward up to 45 degrees in relation to the floor, without changing the position of the lower back. Then, to reach the shells, you need to bend your knees.
The dumbbells are raised and the body is straightened. The exercise is repeated the required number of times, bending forward should be left about 10 cm to the floor.

Dumbbell Arms for Back Muscles

The exercise is done this way:

The legs are set slightly wider than the pelvis, the knees are slightly bent. With a flat back and a tightened press, you need to tilt forward and bring the shoulder blades together.
Straight arms need to be lowered, then spread in different directions. The elbows are pointing up.

Reduction of arms for chest muscles

There are dumbbell exercises for women that are useful for strengthening and lifting the pectoral muscles. You can perform it both lying on a bench with an incline, and on a horizontal one.

The technique is as follows:

Lie on a bench with your feet firmly resting on the surface of the floor.
Raise your arms perpendicular to the floor, leave your elbows slightly bent.
As you inhale, your arms are spread in different directions.
On exhalation with tension, the arms return to their original position.

Crunches for chest and abs

You need to lie down on the mat and take dumbbells. Press your hands tightly to the body and bend slightly at the elbows. Next, the body is lifted off the floor and twists are made so that the elbow slightly touches the opposite knee.

In a more complex version, you need to tear your legs off the floor and keep them parallel to the ground.

Dumbbell Rise

This exercise works the deltoid muscles. It is done like this:

The starting position is the same as for the deadlift. The body is angled at 45 degrees, the back is straight, the legs are slightly bent.
Dumbbells are spread apart. Their handles should be parallel to the feet. The elbows should be slightly bent.
When raising your hands, it is advisable to linger for a couple of seconds, and on the last repetition, fix the position for 5-7 seconds.

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Strength exercises for sports girls

Designed for already trained girls who are familiar with exercises using shells.

Side lunges for legs and buttocks + biceps

The exercise is performed in several stages:

With elbows pressed to the body and dumbbells in hands, a wide step is taken.
Lateral lunges are performed with alternating bending of the legs at the knees. After a few lunges, you can add arm movements.
At the time of squatting on one leg, you need to bend both arms at the elbows, the shells begin to pull up to the chest.

Back lunges and dumbbell press up

The main focus is on the muscles of the legs, buttocks and the shoulder girdle. You need to bend your arms at the elbow joints so that an angle of 90 degrees is formed and raise your forearms up, squeezing the dumbbells in your hands. A lunge is made forward with one leg. This is the starting position.

Then a lunge is made back, the knee is pulled up to the stomach, the thigh should be parallel to the floor, while the dumbbells are squeezed up. 10 to 15 repetitions of 2-3 approaches are performed.

Dumbbell Rows to the Chin

Shoulders and triceps are being worked out:

Smooth stand. The weight is taken in the hands, palms are towards the body.
On inhalation, the dumbbells are pulled up to the chin. The palms remain below the level of the elbows and shoulders.
Several repetitions are performed.

Sumo Squats & Dumbbell Biceps Curls

Sumo squats are similar to the sumo wrestling stance, which is why it got its name. The main load here goes to the buttocks and the inner thigh, the extensors of the back and the trapezius muscle are also involved.

The technique is as follows:

The legs are set wider than the shoulders, the socks are pulled apart in different directions. The pelvis should be pulled back as far as possible and the knees should be bent.
The dumbbell is kept strictly parallel to the shins and as close to the body as possible, keep the back straight and strain the press.
On inhalation, you need to go down, almost reaching the floor with a projectile.
On exhalation, the initial position is raised.
Several approaches are performed at least 10 times.

The dumbbell curl exercise has many variations of execution:

Lying on an inclined bench.
In a sitting position, resting the elbow on the thigh.
Standing.
In the position of a Sumo wrestler.

The simplest technique is standing.The feet are set slightly wider than the shoulders, the hands hold the dumbbells, the elbows should be in a bent position and pressed tightly to the body. So the muscles will always be in a state of tension. As you inhale, you need to slowly bend your arms, at the moment of parallel with the floor, you need to begin to unfold your hands with your palms up.

Hands with dumbbells are raised to the level of touch with the shoulders. In this position, you should linger for a couple of seconds, then take the original position while inhaling. Performing the exercise, you can not swing the body and tear off your elbows.

Side bar

The initial position is a plank on straight arms. The body turns to the left, the right hand with the projectile rises, then descends, touching the thigh and rises again.

Several repetitions are performed, then the position changes side.

Rowing up

Works the muscles of the arms and shoulders. The first position is a straight stand, legs are slightly wider than shoulders, dumbbells with the desired weight are clamped in the hands. The palms are turned towards the body. The knees are slightly bent. Further, the dumbbells rise to the shoulders, without touching them, the arms are bent at the elbows.

Then they smoothly return to the starting position.

Rowing with an incline

Strengthens the upper back and triceps. A slight forward bend is carried out with a flat back, the legs are slightly bent, the arms are extended down, then pulled closer to the chest and the shoulder blades are brought together.

The required number of repetitions is performed.

Other Effective Dumbbell Exercises for Women

In addition to the complexes described, there are also many useful exercises for training different muscle groups.

Bicep Dumbbell Curls and Overhead Press

This exercise works your shoulders and biceps. The legs are placed at the level of the pelvis. The dumbbells are held so that the palms are turned away from you. At the first stage, the arms are bent at the elbows and the shells are raised to the chest, then they are pulled up above the head.

In the second stage, the dumbbells return to chest level and drop down to their original position.

Exercises with dumbbells on one leg "Scarecrow"

This exercise uses your back and shoulder girdle, and using only one leg for support helps to develop balance.

Execution stages:

Starting position - standing on one leg, the other must be bent at the knee, pulling the thigh closer to the stomach.
The arms are bent at the elbow joints and are parallel to the floor, the forearms look up, shells are clamped in the palms.
On exhalation, the forearms go down.
Several repetitions are performed with a change of legs.

Exercises with dumbbells "French press"

You need to lie down on a bench or on a rug. Dumbbells are taken in two hands and rise up perpendicular to the floor. Further, the arms are bent only at the elbows, heading towards the head.

Then they return to the starting position.

Exercises with dumbbells "Boxer"

The emphasis is on the muscles of the back and triceps. The legs are slightly bent, the body is tilted forward, the back is straight. Hands are spread one forward, the other back. The front arm is an extension of the torso (extended in line with the spine).

Then the hands are swapped. Several repetitions are performed.

A set of exercises with dumbbells for weight loss

Exercise rules to lose weight

Adequate load. You do not need to use a lot of weight at once, it can harm the body.
You should understand each exercise of the complex before practicing.
The back should be straight so as not to overload the spine.
Any workout should be started with a warm-up warm-up.
Monitor breathing clearly.
For best results, alternate dumbbell training days with running, walking, aerobics, or other activities.
Increase the load gradually.

Training program

It is recommended to draw up training programs with a trainer who knows the goals of the person and his characteristics. Weight loss complexes usually include exercises:

Warm up.
On arms and shoulders.
On the chest. Pull it up.
At the waist. Helps to remove the belly and sides.
On the hips and buttocks.
On the slimness of the legs. Most often involves squats using dumbbells.
On the back.
Stretching your muscles after exercise.

Effective weight loss dumbbell exercises

The most effective techniques for women will be those that are performed correctly and with a suitable load. Some of the most effective exercises are:

Slopes... For the waist, you need to perform bends with one dumbbell lifted up at least 10 repetitions on each side.
Dumbbell Squats... Legs are placed shoulder-width apart, arms are parallel to the floor, you need to linger on the squat for a couple of seconds.
Breeding hands in opposite directions with dumbbells.

Effective weight loss dumbbell exercises

Exercises with dumbbells for all muscle groups for women:

Dumbbell exercise program for women from a specialist:

Dumbbell exercises for women are among the simplest and most effective. They can be performed not only in the fitness room, but also at home, with excellent results.