In training for both men and women, exercises with dumbbells for the arms are considered one of the most effective. Such loads make it possible for non-professional athletes to get rid of excess volume in the upper body, as well as to strengthen the muscles by drying and giving it relief.
Despite the proven effectiveness of such exercises, the desired result with their help can be achieved only in the case of strict adherence to the technique of execution, as well as understanding the features of the impact on specific muscle groups of the upper limbs.
General recommendations for classes
Exercises for hands with dumbbells, like any other type of physical activity, should be performed by women, taking into account general recommendations for sports.
For instance:
correctly select the initial working weight in a practical way;
gradually increase the load as the body gets used to physical activity;
observe safety precautions (in the case of heavy weight work, ask the coach to insure);
devote the proper amount of time to sleep - at least 8 hours a day (to restore the body in the post-workout period);
follow the principles of proper nutrition;
consume a sufficient amount of clean water (at least 1.5 liters per day);
take breaks between approaches to recuperate;
regardless of the type of exercise, the effort should be on exhalation, and the relaxation of the muscles should be on inhalation.
If a woman doubts her ability to competently organize the training process on her own, she should turn to the services of a personal fitness trainer.
The specialist will not only monitor the correctness of the exercises, but, if necessary, will give appropriate recommendations regarding a smooth transition to proper nutrition and adjustments to the athlete's lifestyle in general.
Warm up
Exercises with dumbbells for hands (for women, such loads should be performed at a fast pace, but without sudden movements) can be part of the warm-up. It must necessarily precede the main part of the training, regardless of its focus.
Preparatory exercises warm up the muscles in the upper body by supplying them with enough blood and oxygen in it. In addition, the risk of injury (tendon rupture, sprain, crack) is significantly reduced by warm-up.
In order to competently prepare his body for the subsequent load, the athlete needs to arrange the warm-up in accordance with the recommendations of professional fitness trainers and athletes.
It:
work without weights and sports equipment;
use the muscles of the whole body (even if it is planned to pump exclusively the upper body);
perform exercises as smoothly as possible, feeling the tension of specific muscle groups;
do not perform more than 10 repetitions in 1 approach as part of the warm-up process;
do not include stretching exercises (risk of getting stretched).
The main task for a person organizing a warm-up is not to overload the body at the initial stage of training.
Classic squats, arm swings, elbow rolls, head bends or turns are ideal for warming up.
Exercises with dumbbells for arms (for women and men, the specificity of the load will be different) is the most effective way to get rid of sagging skin and strengthen the muscles of the upper body of an athlete, regardless of gender. For proper muscle development before starting a workout, it is important to correctly determine the working weight of sports equipment.
Representatives of the beautiful half of humanity are recommended to start exercising with dumbbells weighing no more than 3-5 kg (for each hand). Regardless of the girl's physical fitness, the load used in working out the muscles should increase gradually, as the body adapts to the current intensity of the training.
After 2 weeks of regular training, the working weight of the equipment can be increased to a maximum of 7 kg (for each hand). The increase in load should be controlled by a professional using control measurements and their comparison with the original data of the athlete.
Sample training program for women
A workout program aimed at correcting the upper part of the female body must be composed based on the goals of the girl herself.
If she wants to reduce the volume of her arms, visually tighten the pectoral muscles and give relief to the back, it is advisable to give preference to exercises in the aerobic mode (minimum weight, a large number of repetitions in compliance with the pulse range - 110 - 120 beats per minute).
If a woman's goal is to increase endurance and torso strength, in the absence of contraindications, training in anaerobic mode will be most effective (increasing the weight of dumbbells, working in the pulse range - 120 - 140 beats per minute).
If it is not possible, before starting the training process, contact a fitness trainer with a request to draw up an individual training plan, girls can use a universal set of exercises for pumping the upper body. It is designed for people aged 20 - 35 years old who have no contraindications to sports.
Exercise (muscle group to which the load is directed)
Reps per set (... reps * ... set)
Dumbbell bench press from a lying position (delta)
3*15
Dumbbell run through the sides (deltas)
3*18
Bent-over dumbbell extensions (triceps)
2 * 20 (for each hand)
Lifting dumbbells from behind the head (triceps)
2 * 18 (for each hand)
Alternating curl of the arms from a standing position (biceps)
3*20
Pull-ups on the horizontal bar (biceps)
3*15
Exercises for strength
Exercises with dumbbells for arms (for women, loads that do not imply the use of a sports equipment with a large mass are preferable), composed to increase muscle strength and endurance, should be multidirectional.
Observance of this rule will ensure uniform development of the muscular corset of the upper body, which contributes to the high-quality formation of the girl's body relief.
Exercise
Execution technique
Sumo Squat with Biceps Weights
Grasp a sports equipment of working weight with both hands, place your feet 20 cm wider than shoulder level, straighten your back, slightly push your chest in front of you.
Simultaneously with exhalation (through the mouth), sit down, forming an angle in the knee joint, bringing the hips as close as possible to the floor. The knees at this moment should be spread as far as possible to the sides.
Having fixed the body in the lower position for 4 seconds, slowly, releasing the previously collected air, take the PI
Rowing
Stand vertically, legs should stand at a distance equal to the distance between the athlete's shoulder joints, raise the chin, stretch the neck, form a slight deflection in the thoracic spine, leave your hands below, having previously taken the weights of your “own” weight.
Exhaling forcefully (lips should be relaxed), form an angle at the elbow, bringing sports equipment closer to the chin. The fold angle in the top position should be directed towards the ceiling.
Without fixing the obtained position of the hands, return the limbs to the PI as slowly as possible, accompanying this movement with a deep breath through the nose
Triceps Overhead Extension
Take an upright body position, place the lower limbs at a distance slightly less than the width of the shoulders, keep your back straight, take a sports equipment in your hands, bend the limbs and bring them to the back of the head. The chin must be raised and the torso PI must be maintained throughout the exercise.
As you exhale, straighten your arms, bringing your hands up. At the same time, it is important to ensure that the limbs in the fold do not move away from the head and are still in the area of the girl's temples.
Without fixing the body in the obtained position, smoothly return the limbs to the IP without jerking
Rowing at an angle
Position yourself vertically, put the limbs at points located strictly under the shoulders, slightly feed the chest, fix the weights of the working weight in the hands.
Submit your torso in front of you so that your back, while remaining as straight as possible, is parallel to the supporting surface. Tighten the press and make sure that the knee joints, being in a bent position, do not go beyond the feet.
As you exhale, form an angle at the elbow joint and bring the dumbbells closer to the belt area.
Without fixing the position of the hands, return them to their original position
Slanting arms
Place the legs at points under the shoulders, move the upper body slightly forward, while controlling so that the back remains as straight as possible, bend your legs, look to the floor.
In the hands, hold the dumbbells and, keeping the limbs straight, place them in front at the level of the chest.
As you exhale, spread your arms to the right and left so that a right angle forms in the armpits.
Remain in this position for 3-5 seconds and slowly return to the PI with lowered limbs.
Without lingering in the lower position, controlling breathing, open the arms the required number of times
Lifting dumbbells for biceps + overhead press
Stand straight, legs slightly apart, bend the thoracic spine, raise the chin, fix the weights in the hands and bend the upper limbs, tightly pressing the sports equipment to the chest. The brushes must be placed with the back to the body.
Inhale deeply through the nose and, changing the position of the hands (the outer side of the palms is directed towards the athlete), straighten your arms, lifting the dumbbells above your head.
Without fixing the arms in the upper position, without jerking, take the initial position
"Scarecrow" on one leg
Stand up straight. Move the lower limbs slightly apart from each other and raise one of the limbs, bending it at the knee. In the hands, bent at an angle of 90 degrees, take dumbbells.
On exhalation, lower the forearms with the sports equipment down so as to maintain the angle, but change the direction of one of its sides.
Simultaneously with the inhalation, take the starting position, raising for this part of the arms below the elbow up.
Do the exercise at a moderate speed, without holding your hands at any of the points
Raising arms to the sides
Place the body vertically, lower the upper limbs along the body, after taking the weights of the working weight. Straighten your back, push your chest forward, raise your chin, and place your legs at points located strictly under the shoulders.
As you exhale through your nose, raise your straight arms to the right and left until an angle of 90 degrees is formed in the armpits.
Keep your hands in this position for 3-5 seconds, then, exhaling through the nose, smoothly return to the PI.
During the lifting of the upper limbs, it is important to ensure that the change in the position of the sports equipment occurs due to the tension of the muscles of the arms and shoulders, and not the back.The body must remain stationary during swings
Boxer (Pilates Exercise)
Move the feet apart by 10-12 cm, bend the knees (make sure that they are within the boundaries of the feet), tilt the torso so that the back is parallel to the floor.
In the hands, hold dumbbells and press them to the body in the ribs.
On exhalation, bring the right limb in front of you, and take the left limb, keeping the PI, take it behind you. Ideally, the upper limbs should be in the same plane, forming an even strip.
Remaining in this position for 5-7 seconds, return to the IP as smoothly as possible.
On the next "breathing cycle" put your left hand forward, and back - right
Reverse lunge and bench press
Stand up, place your legs at points under the shoulders, hold dumbbells in your hands and place them in the shoulder area, straighten your back, lengthen your neck.
On exhalation, take the left limb back and place it on the knee, bending the right limb for this purpose.
After 2-3 seconds, stand up and bring your left leg bent at the knee forward, lifting it as high as possible from the floor.
At the same time, the arms must also be straightened and the sports equipment raised above the head.
After completing the specified number of lunges with the left leg, make an approach, taking back already the right leg
French press
Lie on a horizontal bench or any other stable hard surface, bend your legs at the knees and put them on the floor, arms holding the dumbbells, straighten and place the shell strictly opposite your chest.
Releasing the previously recruited air, bend the limbs and lower the dumbbells to the temples, maintaining the position of the upper body.
Without lingering at the received point, without jerking to return to the IP
"Wingspan" lying
Lie on a hard, stable surface; straight arms holding the dumbbells of the working weight, bring up; form an angle at the knee joint, and lift the feet from the support; tighten your abdominal muscles; press your back against a bench or floor.
As you exhale, spread your arms to the sides in a bent state. Having reached the position in which the body is located, slowly change direction and return the hands to the PI.
Throughout the exercise, the legs should remain in the same position. Not only the bend angle in the knees should be maintained, but also the height at which the lower limbs are
Exercises for slimming arms so that the skin does not hang
Exercises with dumbbells for the arms (for women, basic loads are most effective) can not only increase the strength of the muscles, but also tone the skin of the limbs, thereby visually reducing the volume of the upper body. To do this, you must avoid large weights and work with the exercises below "for the number" of repetitions with dumbbells of minimum weight.
Exercise name
Brief load execution algorithm
Standing dumbbell press
Stand up, straighten the spine, place the feet at points under the shoulders, raise the chin.
In the hands, fix the dumbbells and, forming an angle in the elbow joint, place them in the shoulder area with the knuckles towards you.
As you exhale, slowly straighten your arms and "squeeze" the sports equipment as high as possible.
Without lingering at the received point, return your hands to the PI, minimizing sudden movements.
Repeat the exercise the required number of times at a moderate pace
Seated Dumbbell Press
Sit on a horizontal bench or any other stable hard surface.
Straighten your back, slightly bending it in the lower back. Put your feet on the floor, press your legs together.
Take a dumbbell in your hands and lead it behind your head, bending the upper limbs at the elbows for this.
On exhalation, without changing the position of the body, straighten your arms, thus bringing the sports equipment over your head.
When performing the exercise, it is important for the girl to make sure that only the muscles of the arms are strained, and the back remains straight and motionless
Dumbbell Rows
Lean on a horizontal bench with one palm, fix a dumbbell in the other hand. The leg, from the side of the supporting arm, should also be placed on the bench, having previously formed an angle at the knee joint. Straighten your back, look down.
Releasing the previously recruited air, raise the dumbbell to the belt, while using only the muscle corset of the working arm.
After 1-2 seconds, smoothly lower the sports equipment down and, without delay, perform the exercise the required number of times
Standing dumbbell curl
Stand up; straighten the spine; push the chest forward; place the feet at points under the shoulders.
Place straight arms holding the dumbbells in front of you so that the knuckles are directed away from you.
As you exhale, alternately raise the dumbbells to your chest, while bending your arms at the elbow joint. There should be no pauses at the top and bottom points
Static dumbbell push-ups
Place the dumbbells on the floor so that the distance between them is equal to the distance between the athlete's shoulders.
Place your hands on sports equipment, put your feet on your fingertips; pull in the stomach; Tighten the muscle corset of the whole body as much as possible.
On exhalation, bend your arms at the elbows and, having reached the point of formation of a right angle, fix the position for 5-7 seconds. After the specified time has elapsed, smoothly straighten the limbs, returning to the starting position.
As the body gets used to it, the duration of the static position for push-ups should be increased
Dumbbell Rows to the Chin
Stand up straight, put your legs in a free position; place straight arms with dumbbells at the bottom; push the chest forward.
On exhalation (performed through the mouth), raise the dumbbells to the chin, while forming an angle at the elbow joint.
Without fixing the position, straighten the limbs, thus returning them to the PI
"Bleeding" the back of the arms
Stand straight with a dumbbell held by both hands behind; put feet at points under the shoulders; bend the spine in the lumbar region.
Releasing the previously recruited air, straighten the limbs, while maintaining the position of their upper part.
Such extensions must be done at a moderate pace, as if "hammering" the triceps
Raising hands with dumbbells to the sides, standing
Stand up; put your legs in an arbitrary position; push the chest forward.
In the hands, hold the dumbbells of the working weight so that the knuckles are directed away from the body of the athlete herself.
On exhalation, bend the limbs and raise them to chest level, forming a semicircle.
After 3 seconds, slowly take PI
Bent-over dumbbell breeding
The technique for performing this exercise is identical to the technique for performing the standing dumbbell set. The only difference is the position of the body. In this exercise, you need to bend your legs and bend slightly, while maintaining the PI of the spinal column
Standing Alternating Dumbbell Press
Stand up; straighten the spine, put the limbs at points under the shoulders.
Bend the arms holding the dumbbells so that the sports equipment are located in the shoulder area.
On each exhalation, alternately lift the dumbbells up, while straightening the upper limbs.
Lifting dumbbells for biceps
Stand up straight; hold dumbbells in the hands and place them in the pelvic region, while pressing the elbows to the body.
Releasing the previously recruited air, bend your elbows and raise the weights as high as possible.
Without stopping at the top point, lower the dumbbells to the hips, thus returning them to the PI.
Throughout the exercise, the body remains motionless, and efforts are made exclusively by the muscles of the upper body (arms, shoulders, chest muscles).
Dumbbells behind the head
Lie on a horizontal bench or other hard surface; put your feet on the floor; press your back against the support.
Take dumbbells in straight arms and place them at the level of the athlete's chest.
On exhalation, controlling the position of the hands, take the sports equipment behind the head and, without pauses, return to the IP.
French Triceps Press
Sit on a hard surface or stand up.
With both hands, take one dumbbell and place it behind your head, forming an angle for this in the elbow bend.
On exhalation, without changing the standard position of the body (the back is straight, the feet are firmly on the floor, the chin is raised), straighten your arms, bringing the sports equipment over your head.
After 1-2 seconds, return to the IP.
Abduction of hands with dumbbells back
Take an emphasis on a horizontal bench (leg and arm).
Take a dumbbell in the other hand, bend the limb and press the sports equipment to the thigh.
On exhalation, take the dumbbell back, straightening your hand for this.
After waiting 3-5 seconds, slowly return to its original position.
Regardless of the direct focus of training, for women the most effective way to pump their arms and upper body as a whole is exercises with dumbbells. This type of physical activity has a minimum of contraindications and is considered the most complex in the correction of a female figure.
Hand dumbbell exercises, especially for women, are a good way to have a toned body.
This characteristic is explained by the fact that during the exercise with dumbbells, all muscle groups are strained, and not only the upper limbs, but also in some cases, the muscles of the abdomen, buttocks and legs.
Understanding the benefits of training with dumbbells, as well as knowing the exercise algorithm, a girl will be able to change her body after 3-4 weeks of regular training.
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