Dumbbell exercise program. Basic on chest, shoulders, biceps, back, triceps, effective strength. The best complex for girls

Dumbbell exercises are a good helper for productive body work. Various programs can be developed that will work both specific muscle groups and the entire body.

What effect will training with dumbbells give?

Dumbbell training refers to strength training, which is also necessary for the body.

Correctly performed exercises can achieve excellent results:

1. Exercising with weights makes your workout even more effective and productive.
2. Girls will be able to transform their bodies and remove extra pounds.
3. Dumbbell strength will strengthen your joints.

   

4. Intensive exercises with dumbbells can accelerate metabolic processes in the human body.
5. Dumbbells are an excellent and proven tool to help build strength and improve your body.

Pros and cons of dumbbell training

Undoubtedly, dumbbells are a great way to diversify your workouts. However, they have both advantages and disadvantages.

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How to choose dumbbells

There is a wide variety of dumbbells on the market. They all differ in material and weight. At the moment, there are 2 types of projectiles: solid and collapsible dumbbells. The advantage of adjustable dumbbells is that you can add weight to them with an additional disc. The weight of such a pancake is from 500 g to 10 kg. But they are more expensive than solid ones.

Dumbbell weights start at 750 g and end at 25 kg. Who needs a lot of mass, you need to look for an alternative.

The choice of dumbbells depends, first of all, on the training goals:

1. If a girl needs to lose weight, it is better to choose equipment weighing up to 2 kg.
2. For girls, one-piece dumbbells are most suitable.
3. Men should choose collapsible shells so that they can maximize the load.
4. To work on the chest muscles, a girl needs to give preference to dumbbells from 2.5 to 5 kg.
5. To pump up her arms and make them hardy, a woman should choose a shell weighing no more than 7 kg.
6. To work on the muscles of the back, dumbbells from 4 to 10 kg are suitable.

Basic principles of home workouts with dumbbells for girls

A dumbbell exercise program will help girls achieve a slim and fit figure. You can do it at home, where a person feels more comfortable.

Important points in home workout with dumbbells for girls are:

1. Correct projectile weight. You need to start with the least weight, increasing the load over time.
2. It is best to have dumbbells of different weights.
3. When training at home, do not forget about warm-up and stretching.
4. Despite the fact that classes are held at home, you need to choose comfortable sportswear.
5. To achieve good results, it is best to exercise 3 times every other day, allowing the body to recover.
6. The first workout should last no more than 15 minutes. With subsequent exercises, you can gradually increase the time.
7. To work out all the muscles, you need to draw up a program in advance. It should pay more attention to problem areas.
8. Each exercise should be performed at a moderate pace for several approaches. Don't forget to pause in between.

The best dumbbell chest exercises

Dumbbell exercises can help strengthen and tighten your chest muscles.

To tighten the pectoral muscles:

1. Sit comfortably on the floor. Bend your arms at the elbows, and put dumbbells in the hands.
2. When inhaling, move your hands with inventory up and hold for about 3 seconds.
3. As you exhale, slowly lower it.

Lifting dumbbells lying on a bench:

1. Sit down on the bench, take the brushes with the clamped shell aside.
2. While inhaling, bring your arms straight up above the chest.
3. Hold on in such a stance for 3 seconds.
4. Return to starting position.

Lifting dumbbells while lying on an incline bench:

1. Get down on the bench and take the dumbbells.
2. The arms with the inventory are in line with the shoulders and bent at a right angle.
3. Slowly straighten the limb up.
4. Also slowly return back.

On shoulders

Dumbbell exercise focuses on strengthening the shoulder muscles and forearm.

Seated Dumbbell Lifting:

1. Take a seat on a chair or bench.
2. Take dumbbells in the hands and take them to the sides. Bend your arms at right angles.
3. When exhaling, move the limbs up to the elbow and hold for about 3 seconds.
4. While inhaling, lower.

Abduction of hands with dumbbells in a sitting position:

1. Sit comfortably on a chair or any surface. Tilt your back slightly.
2. Dumbbell brushes are lowered at the bottom.
3. On inhalation, spread the limbs to the sides, forming a straight line with the shoulders.
4. Inhaling, bring the limbs back into place.

Bent-over dumbbell lifting:

1. Tilt your back forward and sit down slightly.
2. The dumbbell brushes are at the bottom, the back is parallel to the floor.
3. As you inhale, pull your arms to your chest.
4. On exhalation, return to the starting position.

Biceps

Dumbbell training actively works out the biceps.

Bending the arm with dumbbells behind the head:

1. Sit on a bench or chair. Put your feet wide.
2. Take inventory in the left hand and straighten the limb.
3. When exhaling, the arm should bend behind the head.
4. When inhaling, it is worth straightening again.
5. Do it a couple of times and work with your right hand.

Lifting dumbbells on an incline:

1. Lie down on an incline bench. Put your hands with the inventory down.
2. Slowly bend at the elbows. The dumbbells should be in line with the chest.
3. Return to starting position.

Standing Dumbbell Curl:

1. Take a comfortable position. The arms with the projectile are near the body.
2. With an inhalation, arms bent at the elbows, bring them closer to the chest.
3. To linger in such a stand for 2 seconds.
4. Exhaling, lower your hands.

On the back

The dumbbell exercise program for the back helps to strengthen its muscles and make the posture even and beautiful.

To develop the back muscles:

1. The legs, bent slightly, are at a short distance from each other.
2. Tilt your back forward so that it becomes parallel with the floor.
3. Inhaling, spread your arms to the sides, the back should not change position.
4. With an exhalation, the hands move back.

Dumbbell Squats:

1. The legs are comfortable to spread.
2. Each hand contains one shell. The arms are located near the body.
3. On exhalation, sit down until the projectile touches the floor. At the same time, do not bend your back.
4. Linger for 2 sec. Exhale to rise.

Deadlift:

1. The legs are slightly bent, the back is slightly bent.
2. Straight arms with dumbbells are placed in front of the knees.
3. Slowly straighten your back, your hands should be fixed at the level of your hips.
4. Slowly tilt your back back.

The program with dumbbells for the back will be a good prevention of back problems. With the correct technique for performing the exercises, the load on the back will be minimal.

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Triceps

In a dumbbell workout, you can do triceps separately.

Flexion of the arms with one projectile behind the head:

1. Place your legs at shoulder distance. Take 1 dumbbell in both hands and raise the limbs above your head.
2. When inhaling, arms bent at the elbows, lower behind the head.
3. On exhalation, return upward.

Lifting dumbbells lying with a narrow grip:

1. Lie down on the bench. Keep your feet on the floor. Take inventory with a narrow grip.
2. Arms bent at right angles are along the body.
3. When exhaling, straighten your arms up.
4. On inhalation, bring it back.

Bending one arm behind the head:

1. Stand up straight. Take the shell in your right hand and lift it up.
2. Slowly bend the limb behind the head.
3. Slowly straighten again.
4. After several repetitions, change the limb and repeat all over again.

On legs and abs

Performing regular exercises to strengthen the legs and abs together with dumbbells makes it possible to get more effective load.

For the press:

1. Lower yourself onto the mat. Press your back to the surface, and bend your legs.
2. Take dumbbells in the brush and place them behind your head.
3. Slowly pull up to your knees. The lower back should remain on the floor.
4. Return to original position.

To work on the abs and sides:

1. Spread your legs slightly apart, and the hands with the projectile are lowered along the body.
2. First you need to bend to the right. The hand should come down to the knee.
3. Return to original stance.
4. Tilt to the other side.

To work on the legs:

1. Legs slightly apart from each other.
2. Hands with equipment are located along the body.
3. With your left foot, lunge forward and hold for a couple of seconds.
4. Climb back up.
5. Lunge with the right foot.

Rise to the bench:

1. Pick up inventory and place the limbs along the body.
2. With your right foot, climb onto the bench and put your left.
3. Get down to the floor.
4. Now rise with the left leg, and put the right limb on the bench.
5. The back should be straight.

Effective strength exercises

For more productive work, cardio should be alternated with strength exercises. They are aimed at correcting the body and tightening the skin, making muscles stronger and more enduring.

Dumbbell Squats:

1. Straighten your hands with the inventory and raise them up.
2. Sit down slowly, keep your back straight.
3. Return to starting position.

Knee push-ups:

1. Lower yourself onto the mat. Get on your knees and cross your feet.
2. Slowly lower your chest down and bend your arms without touching the floor.
3. Get up slowly.

Plank:

1. Focus on the arm to the elbow, legs rest on the toes. The buttocks and head are in line with the body.
2. Stand in this position as long as possible. You need to breathe normally and measuredly.
3. Can be done several times with breaks between sets.

The best home complex for girls

The program of exercises with dumbbells for girls should be drawn up carefully and taking into account all the features and problem areas. The workout should include exercises to develop all muscle groups. First, there is a warm-up and the training ends with stretching.

Proper nutrition during exercise

The dumbbell exercise program should be designed with proper nutrition in mind. Otherwise, the result will not be so visible. Muscles will grow, but they will not be visible under the body fat.

Diet recommendations:

1. 1.5-2 hours before training, you need to eat a dense meal, consuming protein and complex carbohydrates.
2. After training, it is best to eat light foods or low-fat dairy products.
3. In the process of training, you need to drink water.
4. You shouldn't give up foods containing fats. They are best consumed from plant foods.
5. It is necessary to completely abandon fast food and sweets and limit the use of fast carbohydrates.
6. Increase the amount of vegetables in your diet that contain fiber.
7. Meals should be divided by 4-5 times. This will help you avoid overeating and saturate your body.

Major mistakes

Many people, practicing with dumbbells for a long time, do not notice the desired result. Therefore, they are doing something wrong. There are several typical mistakes that interfere with the achievement of the set result, as a result of which a person loses interest in sports.

Major mistakes:

1. Many, wanting to achieve quick results, start working with a lot of weight.
2. Often people do not follow the correct execution of the exercises, which makes the training ineffective and interest quickly disappears. It is best to practice in front of a mirror.
3. Some use equipment of the same weight for classes. And for different muscle groups, you should choose dumbbells with different weights.
4. In some exercises, it is necessary to tense the muscles, rather than doing exercises on the machine.
5. Many people exhaust themselves with a lot of repetitions. Better to do more sets, but fewer reps. Otherwise, the muscles will clog and hurt.
6. Sometimes people only work on one muscle group. And you need to devote time to all the muscles so that an imbalance does not arise.
7. It is better to choose the frequency of classes every other day. After all, muscle growth does not occur at the time of training, but in the process of recovery and rest.
8. You need to exercise at a moderate pace and without jerking, so as not to injure yourself.

The dumbbell workout program aims to increase the load while doing normal exercises. This makes it possible to achieve even greater results and diversify classes.

Article design: Oksana Grivina

Dumbbell Exercise Program Videos

A set of exercises suitable for girls:

https://www.youtube.com/watch?v=JnsaRESWYbg