❶ Dumbbell Exercises For Women

2023 Author: Madeline Holiday | [email protected]. Last modified: 2023-07-30 22:01

Dumbbells are popular with women in fitness. Thanks to this simple sports equipment, you can strengthen your back muscles, find a beautiful relief of the muscles of the arms and legs, and lift your chest. In addition, exercises with dumbbells help to remove extra pounds, normalize muscle tone, and have good health. For the first classes, light dumbbells are chosen with a weight of 2-5 kg. Exercises should be performed slowly, it is advisable to warm up before starting them. Position: Position: Dumbbell Exercises for Chest and Arm Muscles

Starting position: standing straight, put your legs slightly bent at the knees shoulder-width apart. Lower your arms with dumbbells down, palms inward. Then bend your right arm at the elbow, while raising your palm with a dumbbell to your shoulder. Return to the starting position and repeat the exercise with your left hand. Do this exercise 10-20 times in 2 sets.

The starting position is the same, lower your hands with dumbbells down. Bending your elbows, spread them to the sides, raising them to shoulder level. Return to starting position. Do this exercise 8-12 times in 2 sets.

Stand up straight or sit with your back straight. Take dumbbells in each hand and lift them parallel to the floor straight in front of you. Repeat 8-12 times in 2 sets, then do a similar exercise the same number of times, spreading your arms with dumbbells to the sides.

Standing straight, perform circular motion with dumbbell arms with a small amplitude. Perform 2 sets of 10-20 times.

Dumbbell Exercises for Back Muscles

Standing straight, place your feet shoulder-width apart. Take a dumbbell in your left hand, tilt your body forward and rest your other hand on the chair seat. Bring your left hand down towards the floor. Pull your hand with a dumbbell to your chest, while pulling your elbow back. Return your hand to its original position. Do this exercise 10 times. Then take a dumbbell in your right hand and repeat the exercise again 10 times.

The starting position is the same. Take dumbbells in each hand, then spread your arms to the sides and turn your palms forward. Bending your arms with dumbbells at the elbows, bring both dumbbells to your chest. In this case, the arms should be parallel to the floor, the elbows should not go down. Perform this exercise 8-12 times in 2 sets.

Lying on your back on the floor, bend your knees with your feet flat on the floor. Raise your straight arms with dumbbells in front of your chest. When doing this exercise, you need to count to four. 1 - take the straightened right hand with a dumbbell behind the head, and lower the left hand forward and downward, towards the thigh. 2 - return your arms to their original position, raising them in front of your chest. 3 - change hands: take your left hand behind your head, and lower your right hand forward and down to your thigh. 4 - return your hands to their original position, then lower them down. Repeat this exercise 5 times.

Exercises with dumbbells for the waist and abdominal muscles

Standing straight, place your feet shoulder-width apart. Take dumbbells in each hand, then tilt the body forward, and lower your hands down towards the floor. Make turns left and right with your body. The back must be kept straight. Repeat the exercise 20 times in each direction.

The starting position is the same. Take a dumbbell in your right hand, keep your left hand on your belt. Then tighten your abdominal muscles and do deep bends to the right side. In this case, the pelvis must remain motionless. After doing 10 repetitions, take a dumbbell in your other hand and do 10 deep bends to the left side. Repeat this exercise 10 times in each direction.