Dumbbell training program for all muscle groups. Workout plan for girls

Girls who do not have time to visit fitness rooms can work out with dumbbells at home. A well-chosen training program may not bring results, as in a gym, but it will help to pump up muscles, correct a figure, and also heal and strengthen the body.

The benefits of dumbbell exercise

Home workouts with dumbbells provide the following benefits:

1. Exercising with heavy sports equipment helps to develop muscle mass and improve overall well-being.
2. You can work with this equipment at any convenient time at home, and you do not need any special training.
3. Weighted exercises are quite simple and the level of load can be controlled independently.
4. Reasonable cost will allow you to purchase equipment even for those who have financial difficulties.
5. They take up little space, and when traveling, you can take them with you so as not to stop training.
6. Exercises with dumbbells will help to normalize muscle tone, get rid of excess calories, fat deposits and activate oxygen flow to the muscles of the arms. This improves the saturation of cells with nutrients, the skin acquires elasticity and firmness.
7. Regular resistance training can help you relieve laziness, improve self-discipline, and improve posture.
8. Small sports equipment and their low weight can be useful for women of any age.

Dumbbell weight selection rules

When choosing sports equipment for physical exercise, you should focus on collapsible options that differ in their functionality.

It is better to start training with 2-3 kg dumbbells, gradually increasing their weight to 10 kg as the muscles adapt.

Experts recommend choosing an individual weight for different muscle groups:

1. For weight loss, it is advisable to use lightweight weights, for example, 1-2 kg. With such equipment, you need to train 3-4 r. per week, it is better to rhythmic melodies, which will keep the rhythm of classes. If there are no funds for the purchase of equipment, then you can replace a 2 kg sports equipment with water-filled bottles of the same displacement, and replace the step platform with a low, stable stool.
2. For tightening and building muscle mass, you will need collapsible weights weighing 2-12 kg. Or a dumbbell set consisting of 10 different items. Only for such a headset you will also need a rack, which takes up a lot of space in the room.
3. Light dumbbells, from 0.5 to 1 kg, are suitable for working out percussion techniques for girls. If you have enough strength, then you can use a 2 kg sports instrument. The main requirement is that weights have tight handles and good grip.
4. For aerobic training, you need to purchase lightweight collapsible or molded equipment, the weight of which is 0.5-2 kg.
5. For squats and lunges, the working mass should be at least 7 kg.
6. Hand exercises are done with equipment weighing 1.5-8 kg. A low weight category is suitable for swings, and equipment with a greater weight is used for bending.

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Exercises for arms and shoulders

The home dumbbell workout program includes exercises for the shoulder area and upper limbs.

For instance:

1. Flexion, work out biceps. It is necessary to take a sitting or standing position, lower your arms with weights down, turning your palms to the body. Then raise the right upper limb to the shoulder, turn the palm to your side. Then lower it and repeat the same steps on the other side of the case.
2. Leaning elbows back develops triceps. It is necessary to lean on the bench with your hand and knee, and place your back parallel to the bench. Bend your unoccupied leg a little. Lean the hand with the weighting agent against the body, point the palm down. Straighten the upper limb at the elbow without lifting the shoulder joint from the body, then return to the PI.
3. Mahi for the development of deltoid muscles. Legs should be placed shoulder-width apart, hands with dumbbells down. Then you need to spread your arms to the sides, at the same time turn your wrists so that at the highest point of lifting the little fingers are directed upwards. The final stage - the palms are slightly above the shoulder area. Take the starting position.
4. Bench press in French. In the initial position, the arms with weights must be raised up, the elbows must be pressed to the head in a bent at right angles state. It turns out that the dumbbells are located behind the body. Keep your back straight. While exhaling, it is necessary to unbend the upper limbs above the head, and on exhalation lower them to an angle of 900.

For chest

The following exercises will help you to correct the shape of your breasts, to give beauty and fit:

1. Bench press in a supine position. You need to lie on a bench, rest the lower limbs on the floor, and straighten the upper limbs with weights and place them over your head. Then you should lower your arms, bending your elbows directed to the side, the shoulders are parallel to the ground. Squeeze up to PI. On the exhale, do the bench press, on the inhale - lower.
2. Tilted bench push-ups works out the upper segment of the pectoral muscles. The execution technique is similar to the above, only here the body should be located at an angle of 450 relative to the ground. The shallower angle helps you concentrate on your mid-chest area, which is good for horizontal presses.
3. Pullover. Helps to strengthen and stretch the upper pectoral muscles. It uses a bench, fitball or ordinary chair. It is necessary to take the dumbbells with your brushes and place your back on the chosen support, at the same time the pelvis should hang in the air. Straighten your arms, then lower them down behind your head to the maximum distance. Take a full breath and draw in the stomach while the lower limbs are lowered, and during exhalation, take a PI. Make 4 sets of 10-12 p.
4. Dumbbell press. Take the weights and lie on the Swiss ball. Keep your lower back and pelvic region parallel to the floor. Perform a squeeze with weights, raising your arms upward, while tensing your chest muscles. At the peak peak, strain the pectoral muscle mass even more and gradually lower the projectile into the PI.

For the press

The dumbbell workout program at home provides for press trainings, which are represented by the following varieties:

1. Straight twists - work out the upper press area. It is necessary to take a position lying on your back, bend your legs, put them on the ground or place them on a bench. Hands weighed down with sports equipment are in front of you. Applying the efforts of the muscle mass of the abdomen, pull the torso as close to the legs as possible and linger at the finish point for 2 seconds. Without releasing tension in the muscles, take PI.
2. Bends work out the oblique muscles of the press. Legs must be placed shoulder-width apart, one hand with a weight should be lowered, and the other pressed to the body. Tilt to the side without load and return to starting position.
3. To warm up the transverse muscles, you need to lie on your back, bring the upper limbs with weights behind your head. Then you should simultaneously raise your legs and body and gently lower to the ground. To obtain the expected effect, it is advisable to repeat the exercise at least 30 rubles.
4. To work out the pyramidal muscles, you need to lie on your back and put your hands behind your head. Clamp a load weighing at least 1 kg between the feet. The legs must be raised a few centimeters above the ground and fixed in this position for 2-3 seconds, and then gently lowered down. Perform 3 sets of 25-30 rubles.

For back

Workout options to improve posture, strengthen your back and increase physical endurance:

1. Weighted row slopes. You should sit down slightly, take dumbbells in the brush, then raise them to the maximum height. Without changing the state of the squat, take a short pause and lower it. When lifting the equipment up, you must exhale, and when you return to the PI, inhale.
2. Strong traction engages the muscles of the back, legs and buttocks. You need to take weights in two hands, then bend your knees in order to lower the sports equipment down and after a short pause you should rise. While squatting, inhale, and when returning to the PI, exhale.
3. One-handed kettlebell row affects the broad muscles of the back and biceps. It is necessary to take a dumbbell in one hand and stand in front of the bench. Raise the dumbbell as high as possible, and then lower it down. Keep the body straight, only the upper limb moves. After completing the approach, repeat the same steps on the other side.
4. Deadlift will help develop your back. To perform it, you should spread your legs a little narrower than the width of the shoulders, the sports equipment is in the lowered hands. The dorsal region is even, at the same time bend the knees and tilt forward at an angle of 45 0. You need to bend over until the weights are in contact with the floor.
5. Diagonal bends with weights. It is necessary to take a dumbbell in the left hand and bend over to reach the opposite leg with it. The knee joints are slightly bent. Then lift the inventory up and after a short break, lower it again. Repeat the same steps in the opposite direction.

Workout of the gluteal muscles and legs

Variations of exercises for the gluteal zone and legs:

1. Squats and flexion of sports equipment develops biceps. You need to put your feet slightly wider than your shoulders. When squatting, the legs should be parallel to the ground. Turn the socks by 45-600. Simultaneously with the flexion of the upper and lower limbs, one should go down. Repeat 10-12 p. in 3 sets.
2. Lunges and push-ups of weights. Take the equipment with your hands and lunge back with your left foot. In the meantime, you need to bring your left knee up and forward, and also do a dumbbell press to the top. Return to SP. Repeat 10-12 p. and change the other way.
3. Skater lunges develop the buttocks and tone the muscle mass. You need to stand up straight, hold the bent upper limbs at the waist. Exhale and lunge with the right lower limb backwards diagonally. While inhaling, put the extended right lower limb to the left. The lift is done by straining the front leg. Repeat similar movements in the opposite direction.
4. Plie with weights. The lower limbs should be spread wide, the socks turned out. Take a dumbbell below with both hands, then sit down until your thighs are parallel to the floor. Do not tilt the body forward, keep the pelvis in place. Having lowered, you need to push off the ground with your heels and at the same time tighten your buttocks. The knees should not be pushed far forward; when lifting, leave them slightly bent. To rise, while you do not need to pull up the weight with your hands, but only with gluteal effort.
5. Weighted slopes. You should stand up straight and spread your legs slightly wider than shoulder width, socks are stretched. Pick up dumbbells and place them at hip height. The back is straight, the knees are slightly bent.It is necessary to lean forward slightly, while lowering the lower segment of the kettlebell between the legs. Then return to the PI, straining the muscle mass of the abdomen and buttocks. Repeat 12-15 p.

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Lesson scheme

A dumbbell training program at home involves alternating loads on different muscle groups. At the beginner level, it is recommended to start with a weight of 5 to 7 kg.

It is desirable to engage in 3 r. a week every other day. Each of the exercises should be performed for 12-15 rubles. in 3 sets.

Training 1 (works the muscle mass of the abdomen, back and legs):

1. Squats.
2. Weighted lunges.
3. Deadlift on straightened legs.
4. Dumbbell Raising Bends.
5. Twisting the press area.

Workout 2 (promotes abdominal development, shaping the shoulder, chest and arms):

1. Bench press in a supine position.
2. Machi.
3. Flexion of the upper limbs.
4. Abduction of the hands in the elbow joints.
5. Slopes.

It is advisable to change the number of repetitions and approaches, as well as the exercises themselves. Before starting classes, you should warm up, and after they finish, cool down.

Dumbbell training at home is an affordable and quite effective way of home training for girls. Regularly performing the chosen fitness program, after a few weeks, you can notice positive results - the body's well-being will improve, muscle relief will appear and the figure will acquire harmony.

Article design: Oksana Grivina

Video about the dumbbell workout program at home

A set of exercises for girls at home: