Exercises with dumbbells – an effective way to shape your body
The combination of training with dumbbells and aerobic training can bring great results in terms of reduction, as well as body shaping. If your dream is a slim figure without a protruding belly and unsightly folds you should read this article. Start exercising today, you will see how quickly you will get results in the form of a nice, but gently scratched abdominal muscles. Here you will find the best dumbbell exercises for women. They are light, easy and effective too.
- 1 Exercises with dumbbells for women – How to make a workout plan?
- 2 Exercises with dumbbells for women – what weights to choose?
- 3 Exercises with dumbbells at home – simple and effective set for women
- 3.1 Exercises with dumbbells for women – lunges and tricks
- 3.2 Exercises with dumbbells for women – squats
- 3.3 Exercises with dumbbells for women – trunk twist
- 3.4 Exercises with dumbbells for women – side bends
- 3.5 Dumbbell exercises for women – arm raises
- 3.6 Dumbbell exercises for women – forearm raises
- 3.7 Drawing elbows to the chest
Exercises with dumbbells for women – How to make a workout plan?
If we want to get rid of excess weight, but also to model our figure to bring out some visible muscles, we should at least 2-3 times a week take care of an hour, running, swimming, cycling or other exercises with dumbbells. You can also opt for combined compositions and exercise a little less often, about 3-4 times a week, but longer. In this way we will devote half an hour to exercise with dumbbells and 50 minutes for cycling, aerobics, running on a treadmill or stepper. If we stick to this, these training plans will quickly bring the desired results in the form of effective weight loss, and thus improve the appearance of the external appearance.
Exercises with dumbbells for women – what weights to choose?
Surely none of us wants to look like a professional bodybuilder, so we should not focus on too heavy loads. Dumbbells of 1 kg, 1.5 kg or 2 kg will be enough for us. A kilo is a great option for beginners, so it will be more practical to use 1.5 or 2 kilo dumbbells.
There are also widely available micro weights of 0.5 kg, but during the progress they will quite quickly prove to be a small challenge for our muscles, which will not bring the desired results. Quite a comfortable alternative is also buying dumbbells, which can be adjusted. In this way you will not have to replace the equipment for heavier and heavier. It is enough to simply add more weights.
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Exercises with dumbbells at home – simple and effective set for women
Exercises with dumbbells for women – lunges and tricks
We have to stand in a slight stride. Your arms should be lowered along your torso, and weights should be held in your hands. Step forward with one leg, bending the knee so that the calf and thigh form a right angle. The bent knee may not go beyond the line of your toes. Keep this position for a while and return to the starting position. Repeat this exercise 10-15 times for each leg.
Then perform lunges to the side. We have to stand in a slight spread, dumbbells are held in hands, and arms are straight. I try to keep my back straight and keep the hands with the dumbbells in front of me in the bent knee area. We slowly transfer our body weight to both legs and then to the other side of the body, bending the other knee. We must return to the starting position and now repeat the whole exercise several times.
Exercises with dumbbells for women – squats
Place your feet shoulder-width apart or a little wider. Then grab the dumbbells, and lower your arms loosely along your torso. Your back must be straight, shoulder blades tight, and hips slightly pushed back. Slowly perform a squat – your thighs should be parallel to the floor. Hold this position for at least 2 seconds and then return to the starting position. This exercise must be repeated 15 times. For more advanced people is also recommended a different variant of this exercise, which are squats with a jump.
Exercises with dumbbells for women – trunk twist
We have to stand in a large stride, and then grab dumbbells in both hands and lift them up to the level of our chest. Try to make your elbows and shoulders form one, but horizontal line. You need to perform a turn of the trunk to the right, return to the starting position, perform a turn of the trunk to the left. The exercises must be repeated 15-20 times on each side.
Exercises with dumbbells for women – side bends
Stand slightly apart and take a dumbbell in your right hand. Your arm should be loosely lowered along your body. Bend your body at the waist and bend sideways so that your hand and the dumbbell are as close to the floor as possible, then return to upright position. This exercise should be performed with the other hand as well. The number of repetitions should be about 15 times per arm.
Dumbbell exercises for women – arm raises
Stand with your feet shoulder-width apart and hold dumbbells, which you are going to lower along your body. Raise your arms until they are parallel to the floor. Slowly lower your arms and repeat the exercise 15 times.
Dumbbell exercises for women – forearm raises
Place your feet shoulder-width apart, hold the dumbbells in your hands and bend your elbows so that your shoulders and forearms form a right angle. Slowly draw your hands to your chest and then lower them. Keep the elbows close to the body at all times. Repeat this exercise 20 times.
Drawing elbows to the chest
Stand slightly apart and raise your arms in front of you. Bring the elbows together at the level of your chest. The forearm and arm must form a right angle. Place the elbows to the sides, and then again join them in front of yourself and place them apart. We repeat this exercise several times.
All exercises well performed in 2-5 series will bring spectacular results. It is also important to take care of a healthy, well-balanced slimming diet and an appropriate and effective dietary supplement. I myself recommend Silvets, which have a great composition. It contains green tea extract, acai berries, piperine, cayenne pepper and L-carnitine, among others.
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