A set of exercises with dumbbells for girls at home

A set of exercises for girls with dumbbells as a home workout is a great alternative to exercising on simulators in the gym. According to fitness instructors, free weights are much more effective than stationary simulators, since they allow you to work out all muscle groups and burn excess calories.

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The benefits of dumbbell exercise

By performing simple exercises with dumbbells, you can achieve the following effects:

• Make the figure more sculptural and sexy... This means that with regular training with dumbbells (three times a week), the body will begin to change for the better (the fat layer will decrease, the body will acquire the contour of muscles, the skin in problem areas will tighten);
• Speed ​​up metabolism... Strength loads in combination with cardio training significantly increase metabolism, and the process of burning calories is more intense. This indicates a faster weight loss. Also, if you follow a certain diet (for example, a low-carb diet) aimed at shedding extra pounds, exercises with dumbbells (without additional physical activity) allow you to more quickly find the desired shape. This method allows you to achieve good results for those girls who have any contraindications for cardio exercise (jogging, jumping rope).
• Make the skeleton stronger and more resilient... This is due to an increase in the content of bone protein (osteocalcin) in the circulatory system.
  

A set of multidirectional exercises with dumbbells for 4 months three times a week (arms and legs) will strengthen the thigh bone by 19% (a fact proven by scientists).

• Improve cardiovascular function and lower blood pressure... This effect is achieved by increasing the flow of arterial blood to the heart and saturating it with oxygen. Therefore, the risk of a heart attack is reduced by 15% and the risk of stroke (cerebral hemorrhage) by 40%.

How to choose the weight of dumbbells

Before choosing dumbbells, you need to decide on their purpose. If the goal is to lose weight in the area of ​​the arms or legs, then 1-2 pairs of low weight equipment (0.5 - 2 kg) are selected, because with them you will need to carry out active and frequent training with dynamic music. A set of dumbbells (2 to 12 kg) will be required to tighten and build muscle mass.

As the intensity and complexity of your workouts increase, you will need to increase the weight of the load.... There are two types of dumbbells (one-piece and collapsible), so a special rack may be required when purchasing. The advantage of solid dumbbells lies in their convenience (there is no need to unscrew and rearrange the discs, they change quickly during exercise).

However, after a few months, small weights (0.5 - 1 kg) may no longer be required (it will be too easy to deal with them). Collapsible dumbbells are more compact in storage, do not require the purchase of a rack, and can be easily combined. But it will take some time to change the load to spin them up and replace the disks.

In any case, beginners should start training their body with dumbbells weighing no more than 2 kg.

Dumbbell Workout Tips for Girls

A set of exercises with dumbbells for beginner athletes needs to be selected, taking into account their physical shape and health. In order not to stretch the ligaments during self-study, and upon completion not to experience severe pain in the muscles, it is important to follow several rules.

It:

• Carefully study the correct technique for performing all exercises. Inappropriate actions harm or stretch the ligaments.
• Each lesson must be started with a high-quality warm-up (it will warm up the muscles and prevent injury).
• The first sessions should not be long (15 minutes is enough), gradually the duration should be increased and brought to 45 minutes. This is necessary for the muscles to get used to the load.
• Exercise 3-4 times a week, giving rest and recovery to muscle fibers to avoid painful lactic acid build-up.
• Each exercise must be performed with a certain number of repetitions (to lose weight, do 20-25 repetitions with light weights, to tighten and increase muscles - up to 10, but slower and with more load).
• Choose a set of exercises, which will include diverse actions with the inventory, allowing you to load the comprehensive muscle groups of the arms, legs and torso (for pronounced relief).
• Follow a diet low in fat and carbohydrates in the diet. This will accelerate the appearance of the visual effect of tighter and more slender arms, legs, and a decrease in the waist (by reducing the subcutaneous fat layer).

Warm up

Warm-up is extremely necessary to warm up the muscles of the body, preparing it for hard work. Therefore, you should not neglect it. Stretching or jogging is not suitable as a warm-up during power loads. Slow stretching of unheated muscles is traumatic and negatively affects strength indicators. Running does not prepare the body sufficiently for power loads.

The most appropriate warm-up in this case is a few exercises that prepare the knees, shoulders and lower back (these are the parts of the body that are most problematic when playing sports).

Warm-up example:

• Circular rotation of the hands with increasing amplitude. To perform, you need to stand up, spread your legs, stretch your arms on opposite sides and rotate back and forth with an increase in radius. 20 turns forward and backward will be sufficient.
• Knee rotation. To stand up, put your feet together, bend slightly, put your palms on your knees. Make circular movements with your knees to the right and left.
• Swing arms with dumbbells to the sides. Take inventory with a small mass (1-2 kg) in your hands. Put your feet shoulder-width apart. To carry out rhythmic swings with straight arms to the sides. Do 20 actions in total.
• Raising arms with dumbbells in front of you. Similarly, perform 20 dumbbell lifts, only in front of you.
• Rotation of the elbow joints. Without resting after the above exercises, in a standing position, spread your arms with a load to the side, bending at the elbows. Make several circular motions in each direction without dropping your shoulders.
• Breeding dumbbells. In a standing position, press your elbows to the lower back, and raise your forearms at an angle of 90 degrees to the body. Holding the dumbbells in your hands, spread and bring your forearms together. Do 20 sets.
• Squats without weights. Put your hands behind your head and put your fingers on the back of your head. Squat 20 times without lifting your heels off the floor. Make sure that your knees do not go forward.
  
• Back exercises. At home, you will need a chair or press board. Lie with the groin area on the chair seat, fix the heels (put them behind the bed). In this case, the upper body should calmly fall below the groin level and rise. If you have a sports board, then put it at an angle and do the hyperextension 20 times.

By doing this warm-up before each workout, you will be able to avoid joint pain and better prepare the muscles of the whole body.

Back exercises

Strength exercises for the back muscles put a lot of stress on the spine, so it is important to follow the correct technique in order to prevent damage and pinching. Moreover, the biceps and deltoid muscles are actively working, which ultimately leads to a more rapid increase in the muscles of the arms.

Girls with massive and wide shoulders should reduce the number of approaches (instead of 3-4, take 1-2 approaches), so as not to stimulate the formation of additional volume in this area.

Types of back muscle training:

• Dumbbell Rows with a straight back... Stand up straight and take the dumbbells in your hands, which are placed in front of the hips. Straining the press, make 15-20 bends, while you need to bend your knees a little and take your pelvis back a little. Bend to make the back parallel to the floor. Move dumbbells along the legs. It is important to keep your back straight and not bend in the lower back. Repeat 3 sets with a 2 minute break.
• Dumbbell Rows... Difficult yet effective exercise. To do it, you need to take the dumbbells in your hands and lean forward slightly. Bend your knees slightly. Put your feet at a distance of about 50 cm from each other. Then, slowly, without jerking, pull the load to the chest area, while spreading the elbows in different directions. Lower your hands, and without changing your position, perform actions 20 times. Repeat 3 times with an interval of 2-3 minutes.
  
• "Wings in flight"... Stand in a position similar to the previous one (slightly squatting with a forward tilt). Bend your arms slightly at the elbow joints (dumbbells in the hands). Raise your arms in different directions (imitating the flapping of a bird's wings) 15 times. Do 2 - 3 sets with a little rest.

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Exercises for the chest

A set of exercises with dumbbells (if performed every other day and at least 2 months) allows you to strengthen the pectoral muscles and raises the mammary gland, which visually creates the effect of a firmer and tighter breast. This is an excellent solution for women after the completion of feeding the child and for women over 40 years old, when the prolapse of the gland and a decrease in its full size are noticeable.

It is important to perform the complex of the proposed exercises with small weights (1-2 kg), but a large number of times (20 times, 4 - 5 approaches).

Training options:

• Raising hands lying on the floor... To perform, you need to lie on the mat, bend your legs at the knees. Press your feet to the floor. Put your hands with dumbbells perpendicular to the body. Slowly bring your straight arms over your head and then return to the starting position. It is important not to lower your hands completely to the floor, they should not touch it. Thus, the muscles will be in constant tension. Make 20 dilutions. Relax for 2 minutes, repeat 4 more approaches.
• Dumbbell push-ups... The usual push-ups from the floor are performed, but one emphasis is carried out on dumbbells, clasped by the hands, the second emphasis is the toes of the feet or knees. Complicated version - the legs are extended and the emphasis is on the toes or one leg (the other leg rises up or starts behind the ankle of the other leg). A simplified version for beginner girls is kneeling, with a straight back. Push-ups are performed slowly, as many times as possible. Avoid back bending. It is optimal to perform 15 push-ups, then 2 minutes of rest and another 3 sets.
  
• "Skiing"... In a standing position, with dumbbells in your hands, sit down a little (with a forward bend). Make joint or alternating movements with your hands, imitating pushing off with sticks while skiing. Do 20 reps. Relax for a few minutes and repeat 1 - 2 more approaches.

Exercises for the abs

The abdominals are a group of multidirectional muscle layers that are difficult to adjust, so they require a special approach and well-designed exercises. In order for a woman to achieve the desired flat stomach, it is necessary to tune in to long-term hard work, while not forgetting about the diet.

Since the press is formed by 4 muscle groups (straight, oblique, pyramidal and transverse), all of them need to be worked out accordingly.

Here are examples of exercises for each abs group:

• Rectus muscle training... Lie on the floor, pick up the weights and cross them on your chest. Slowly raise the body of the body (at an angle of no more than 45 degrees), linger in this position for a few seconds, lower to the floor. Repeat 40 times. For simplicity, beginners are allowed to take one dumbbell in their hands (hold it with both hands for the thickenings) and bend their knees without lifting their feet from the floor.
• Oblique muscle exercise... In a standing position with a load in the right hand (both arms are extended along the body), it is required to make 20 bends to the left. Then grab the dumbbell in your left hand and bend to the right side the same number of times.
  
• The work of the transverse muscles... A difficult exercise (it may not work out right away), so it's better to start with 1 kg dumbbells. To perform it, you need to lie on the floor, put your hands with a burden behind your head (without touching the floor). Simultaneously lift the body of the body and legs (without jerking), lower to the starting position. The number of repetitions is 20 times.
• Development of pyramidal muscles... Lying on a rug or floor, squeeze one dumbbell between your feet. Put your 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 your legs. Do 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 round biceps will appear, similar to men's (for this, you need to do a lot with large weights and use sports nutrition).

Women's exercises for the arms and shoulders help to strengthen the muscles, tighten the skin (especially on the inner side of the shoulder), and reduce the thickness of the fat layer. The peculiarity of such exercises is the simplicity of their implementation, 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:

• Exercise 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, bending your knees slightly, legs together. Place both hands behind your head and bend together. Straighten your arms. Repeat 20 times.
• Biceps muscle workout... Get on one knee. Take inventory in one hand. Put your elbow on your knee and do flexion and extension, without using the shoulder joint. Do 15 reps for each hand.

• Chin pull-up. In a standing position, take dumbbells in your hands and place them on the front of your thighs. Perform arm raises, bending and raising your elbows so that the dumbbells reach the chin. Lower. Repeat 20 times.

Exercises for legs and buttocks

Slender legs and rounded buttocks are every woman's dream. It is possible to achieve what you want with an integrated approach to training these zones. Due to the anatomical features, the legs and buttocks have a large muscle group and constant stress is required for their growth (exercises with weights and a gradual increase in weights).

Squatting and running are great toning and toning sports, but they're not enough.

An ideal workout is a combination of jogging (3-6 km) in the morning, squats (about 100 times a day) and strength training throughout the day.

Leg training options:

• Spring squats. Additionally, you will need a step platform (you can replace it with a stack of books). Take weights (3 - 4 kg) in each hand. Stand one step away from the stand, spread your feet shoulder-width apart.Take your right leg back, bend your knee and put the toe of your foot on a support. Do squats (without touching the floor with your right knee). Straighten up and repeat 20 times. Change legs and do 20 more squats.
  
• Plie. Spread your legs wide, turn the socks out. Take one dumbbell in your hands (weight 4 - 5 kg). Holding the dumbbell with both hands, sit down to the parallel of the hips with the floor. In this case, do not tear the heels off the floor and keep your back straight. Stretching of the inner thigh muscle should be felt.
• Deadlift. From the "standing" position, bend the torso forward without rounding the back. Hold the dumbbells in your hands, while tilting, they should slide down the thighs. Descend to a possible amplitude, feeling how the back of the thigh and buttocks are stretching.

Slimming complex

A set of exercises with dumbbells for weight loss is compiled taking into account the problem areas of a woman that require adjustment. Accordingly, the emphasis is on those exercises that force you to work out the desired areas.

Any workout has its own algorithm of actions, which is very important to follow:

• start with a warm-up (5-10 minutes);
• a set of actions for a slim body;
• at the end, do a stretch to consolidate the result and prevent soreness in the muscles.

A set of actions for a slim body:

• choose 2 exercises for strengthening and lifting the chest (from the above);
• do any 2 exercises for the back;
• pump all 4 groups of abdominal muscles;
• do 2 exercises for arms and legs;
• sit down 30 - 40 times (without lifting the heels off the floor).

Final stretching is a set of exercises for relaxation, elasticity and recovery of muscles after a power load and improving joint mobility.

It aims to lower the heart rate and calm the body. Duration 10 - 15 minutes.

How to end your workout correctly:

1. Stretch up, then bend on straight legs and press your head to your knees, hug your legs with your hands. Linger for 1 - 2 minutes. Relax.
2. From a "standing" position with legs wide apart, bend forward, lower one hand to the floor. Lean. Raise the other hand up, perpendicular to the floor. Turn the head in the direction of the hand pointing up. Hold for a few minutes and straighten up.
3. Lie on your stomach. Raise your upper body and lean on straight arms. Bend your back, direct your gaze to the ceiling. Stretch the press for 2 - 3 minutes.
   
4. Stand with your legs wide apart. Spread the socks to the sides. Sit down deeply, spreading your knees to the sides. Put your elbows on your knees. Turn the torso to one side, then to the other, resting your hand on your knee.
5. Get on your knees, spread your legs, lower your pelvis to your calves. Put your upper body on the floor with your arms outstretched in front of you. Relax for a few minutes with your eyes closed. This is a great relaxation exercise.

A feature of weight loss training is the active study (several sets of different exercises) of the problem part of the body, while exercises for other zones are omitted.

If you add a morning run in the park to regular workouts with dumbbells (three times a week) (on days off from classes) and correct your diet (reduce the daily calorie intake by 25%), then an accelerated metabolism will lead to an inevitable loss of extra pounds. Thus, it will turn out to be comfortable to lose 5 - 7 kg per month.

A prerequisite for this period is the use of clean non-carbonated water (at least 2 liters per day, not counting tea and coffee), since water will help the excretory system to cope with fat breakdown products. It will not be superfluous to take complex vitamin preparations.

Complex for a beautiful posture

The set of exercises with dumbbells to give a beautiful posture to girls differs from conventional strength training, since it is aimed at working out the torso, strengthening the back muscles, press, and developing an even posture. The main exercises are performed with dumbbells, weighing no more than 2-3 kg, 20-30 times and in 2 sets.

Examples of training:

1. From a standing position with dumbbells in your hands, sit down a little, taking your pelvis back. Spread your legs. Strain your abs, lower your hands. Slowly pull the dumbbells to your ribs. Straighten your arms.
2. Get on one knee, leaning forward slightly. Lower your arms with a load and turn your palms back. Straighten your back. Smoothly pull the dumbbells to your chest, spreading your elbows. Straighten your arms. After 20 repetitions, change your leg and do the same.
   
3. Get on all fours. Put the dumbbell in front of you. Slowly raise your right hand, take a dumbbell and straighten it, rushing forward. Simultaneously raise and stretch back the left leg. Balance the position and hold out for 5 seconds. Repeat, changing legs and arms. Do 10 times in total. 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 with high quality (which means 8-10 exercises for each part of the body, 3-4 sets). For this, it is recommended to distribute all exercises by day of the week.

Example (options for doing the exercises are described above):

Thanks to such a system of exercises, muscle fibers will have time to recover and get used 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 is normal), you should not stop exercising.

After several workouts, there will be no trace of soreness (this will mean that the body has begun to get used to it). It remains only to move forward towards your goal - a fit sports figure.

Contraindications

It is not allowed to perform strength training (without doctor's permission) for women who:

• there is a spinal injury of any nature;
• revealed a curvature of the spine to a significant degree;
  
• joints or ligaments that restrict movement were injured;
• there was a fracture of the limbs, which is in the process of treatment;
• diagnosed with arthritis (inflammation of the joints) and arthrosis (degenerative changes in the joint);
• varicose veins and poor blood supply to the limbs develop;
• pregnancy has occurred (in this case, training is possible with restrictions);
• there is a chronic heart disease (defect, failure) in the acute stage.

Dumbbell exercises have a wide variety of performance and are suitable for women of all ages. Together with proper nutrition, they allow you to achieve beautiful and feminine forms, regardless of where the training will take place (in the gym or at home).

Article design: Anna Vinnitskaya

Dumbbell Exercise Videos

A set of exercises for girls:

https://youtu.be/JnsaRESWYbg