Find out the secret exercise technique that will help to firm the buttocks and flat stomach of every girl in just 30 days. Every woman at any age is faced with the problem of the need to maintain her figure in perfect order. First of all, this concerns the fight against excess weight. For this, girls use various methods, but the most effective are sports and, in particular, exercises with dumbbells for women for weight loss.
At the same time, the myth is still popular today that strength training can deprive a girl of her femininity. This is completely wrong and by doing weights, you will have the opportunity to tighten your muscles to become even more attractive. Dumbbell strength exercises for women for weight loss will also help you keep your youth.
Today we will bring to your attention a simple set of movements, which will not take much time to complete. Also, there is no need to purchase a large number of sports equipment, but you can only limit yourself to dumbbells. With this sports equipment you will lose weight and make your figure even better.
Dumbbell Exercise Tips for Women
To make your classes as effective as possible, follow a few rules:
- When choosing the working weight of sports equipment, you need to focus on the level of your physical fitness.
- When you purchase dumbbells, when choosing a projectile, you should not deceive yourself in their lightness, because to lose weight, you need to perform long sets.
- For most girls, the optimal starting weight for dumbbells is two or three kilos. Then their weight can be increased to ten kilos.
- The most convenient are collapsible dumbbells, and we recommend purchasing them.
To lose weight and become even more attractive, you need to work all the muscles in your body. To improve the appearance of your arms, you should work on the muscles of the shoulder girdle as well as the chest. At the same time, one should not forget about triceps with biceps.
To get the most out of your workout, you should not only do women's weight loss dumbbell exercises, but also stretch your muscles. Also, cardio will be very useful, say, running. It is recommended to conduct classes three times a week.
If you exercise less than three times, then you will not be able to create the necessary load on the muscles, sufficient to ensure their growth. At the same time, frequent training will not lead to positive results, since the body does not have enough time to recover. Each workout should be about 40 minutes long with a warm-up.
A set of exercises with dumbbells for weight loss
It is very important to remember that each of your activities should begin with a warm-up. This will increase blood flow, warm up the muscles and thus reduce the risk of injury. Here are a few movements that can be used during the warm-up:
- Start by doing high intensity jumps. In this case, it is worth performing rotational movements with your hands.
- Perform swinging movements with your hands.
- Leaning the body slightly forward, raise your arms and make rotational movements with them.
- Put your hands on your waist and, turning the body, spread them to the sides. Alternate turns left and right.
All the movements suggested above should be performed at least 30 times and for this you will need about five minutes or a little more. After that, you can perform exercises with your own body weight and for this you can use push-ups:
- Take the plank position and do push-ups. If you find it difficult to perform the classic version of this movement, then start with an emphasis on your knees. When your muscles are strong enough, move on to regular push-ups.
- Sit on the ground with your knees bent. Hands are located behind the body, resting on the ground. I strain the muscles of the arms, begin to lower the body, while spreading the elbow joints to the sides.
- Place your hands on the seat of a chair or chair with your back to it. The legs are extended forward (beginners can bend the knee joints to make the exercise easier). Start doing reverse push-ups.
Now let's look at exercises with dumbbells for women for weight loss:
- 1st exercise. Take a supine position (on the floor or on a bench) and raise your arms up in front of you. As you exhale, lower the shells to the ground. To reduce stress on the elbow joints, they need to be bent slightly.
- 2nd exercise. The movement is designed to strengthen the oblique muscles of the abdomen. Place one forearm on the ground with one leg over the other. The sports equipment is in the second hand, which must be extended forward. From this position, lower and raise your hand. It is necessary to perform a movement in both directions.
- 3rd exercise. Stand straight and spread your arms with sports equipment to the sides until parallel to the ground. Begin to perform circular movements with your hands. To complicate the exercise, you can stand on your toes.
- 4th exercise. Raise your hands with dumbbells to the shoulder joints, pointing your palms towards you. From this position, lift the shells up and at the same time rotate your wrists 180 degrees.
- 5th exercise. Bending your knees slightly, tilt your torso forward to a 45-degree angle. Hands with sports equipment are down and are in front of you. Lift the dumbbells towards the waist, while slightly arching the spinal column. The elbow joints should not be pulled apart, but wound behind the back.
- 6th exercise. Hands with shells must be raised above you, while fully straightening them. Start lowering the dumbbells behind your head and at the same time it is necessary to ensure that your arms do not spread apart.
- 7th exercise. This dumbbell exercise for women for weight loss can be done while standing or sitting. Hands with shells are lowered, and palms should be directed up. Perform shoulder dumbbell lifts. Press the elbows to the body and perform movements only with the strength of the biceps.
- 8th exercise. Stand straight and lower your arms with dumbbells along your torso. From this position, raise your arms across the sides until they are parallel to the ground.
- 9th exercise. Press the knee joint of one leg and the palm of the hand of the same name against the surface of the bench or stool seat. The second (working) hand from the dumbbells is lowered down. Raise the projectile in the direction of the chest, while exhaling. Lower your hand while inhaling. Also, from the starting position of this exercise, you can take the working hand up, slightly bending the elbow joint.
- 10th exercise. The legs must be placed at the level of the shoulder joints, lowering the arms along the body. From this position, begin squats, taking a short pause at the lower end point of the trajectory.
- 11th exercise. The legs are close, and the arms are raised up. Lunge with one leg forward while bending the knee with the other. At the same time, the hands go down until they touch each other.
- 12th exercise. The legs are spread wide and the feet are turned outward. Keeping your back straight, begin squats. Hands with shells are down and do not move.
- 13th exercise. Hands with dumbbells are on the shoulder joints. Tilt your torso forward to an angle of 45 degrees, while moving your pelvis back. Take a step to the sides with one foot and sit down on it. In this case, the second leg should be fully extended. After completing the required number of repetitions, make a movement in the opposite direction.
- 14th exercise. This dumbbell exercise for women for weight loss requires you to have a fitball. Lie on your back with your arms outstretched with dumbbells in front of you. Slowly lower your arms behind your head, and then return to the starting position.
We have now reviewed the most effective dumbbell exercises for women for weight loss. To create an effective complex, you should choose about five movements. Do five sets of 15-20 reps each. You must understand that the effect of strength training cannot be achieved in the short term. You can see the first results after three or four weeks. However, for this you need to exercise regularly.
How to train for weight loss with dumbbells tells Yuri Spasokukotsky:
