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Women’s fitness: exercises with dumbbells for pumping hands
- How to pick up a dumbbell?
- The benefits of physical activity, provide exercises with dumbbells
- Warm-up exercises
- Tips for exercises with dumbbells for beginners
- Exercise for weight loss hands and the comprehensive consideration of the major muscle groups
In order to keep in shape, do not have access to a gym or fitness club. Moreover, exercise at home can provide effective weight loss and a small increase in muscle mass. To make such training as relevant as possible will help the dumbbells that are most available sports equipment for beginners. Efficiently working through problem areas on the hands, exercises with additional weight, have a bracing effect on the other muscle groups and are also more energy-consuming than usual. The main condition for achieving good results — continuous monitoring the correct technique of their execution.
How to pick up a dumbbell?
If you are disposed to serious work on your body, give your preference to collapsible dumbbells. You can easily adjust their weight by adding or removing the desired number of rubber discs. So when your level of endurance will gradually increase, you don’t have to buy another set of dumbbells.
If for some reason you failed to buy collapsible dumbbells, select a regular depending on the purpose of your training. To ensure effective weight loss and to tone muscles will help of dumbbells weighing 2-4 kg. With shells more weight to exercise in case if you achieve muscle gain and possess sufficient physical fitness for this kind of loads.
The benefits of physical activity, provide exercises with dumbbells
- Such training will be suitable for both beginners and more experienced fitness enthusiasts at home;
- Harmoniously develop the major muscle groups;
- Provide a large calorie consumption and have a wide variety of systems for weight loss;
- Doing even the simplest exercise effective;
- Dumbbells are one of the most safe sports equipment to use at home;
- Physical load can be easily adjusted.
Even if you believe that your physical training is quite high, never neglect performing several warm-up exercises the whole body. It may be small aerobic exercise — Jogging for 10-15 minutes, or jumping rope. To warm up the muscles you can do a few basic exercises — tilts forward and to the side, squats, lunges and push-UPS. Remember that a good workout will help you to avoid injury and sprains, as well as prepare the cardiovascular system to further serious physical stress.
Tips for exercises with dumbbells for beginners
The main drawback of exercising at home is that there is no instructor who could suggest how to correctly perform a particular exercise, and also give many useful recommendations. Therefore, starting your training journey, keep at least the following fundamental rules:
- pick any additional weight. Dumbbells are correctly selected, if about the tenth repetition of the exercises you begin to feel a burning sensation in the muscles, indicating a good study of the problem areas. Incorrectly selected physical activity can cause extreme stress to the body, or, conversely, low effectiveness of training;
- monitor how you are doing exercises. Their improper execution is fraught with lack of good results and also increase the risk of muscle strain or injury of a different nature;
- during the exercise try to concentrate on the reduction of the working muscles. It is important to feel their stress; if you don’t feel, then reconsider the technique.
Exercise for weight loss hands and the comprehensive consideration of the major muscle groups
- Side plank with a raised hand.
Stand up in the side bar, take in a free hand weighting. First lift it parallel to the floor, hold this position for a few breaths. Then slowly move the arm up, bending it at the elbow. Going back to the original point, try to avoid rapid lowering of the hands to provide for her physical activity was more intense. The number of repetitions of 15-20.
- Rotation of the hands.
Pick up the weights, take the standing position. For stability spread your feet shoulder width Department. The straight arms raise parallel to the floor. Bending them at the elbow joints, make the rotation, first forward and then back for 20-25 times. Try to keep your hands while performing the exercise is not slack. To complicate it, propped on socks so will be further elaborated in the calf muscle.
- Dumbbell bench press lying.
Pick up fitness equipment, lie on your back. For convenience, slightly bend your knees. Bent at the elbow and hands spread to the sides so that your forearms are perpendicular to the floor. Make the bench; hands should be fully straightened. Stay in this position for a few seconds, then lower your arms back to the starting point. However, they must not touch the floor, to the muscles of the arms all the time remained in a state of stress. The number of repetitions exercises — about 20-25.
- Plie squats with dumbbells.
Hold dumbbells in hands, bust it wide open. Of the foot slightly spread out. Watching that back was straight, squat as deep as possible. During a squat, bend at the elbows while keeping the shoulders pressed to the body. If you want to complicate the exercise, then at the bottom pripodnimaet socks. Do 15-20 repetitions.
- Abduction dumbbell behind your head.
Take the dumbbells, take a standing position. The straight arms pull over the head. Bend them at the elbows so that between the arm and forearm formed a straight angle. Then straighten your arms; this is only moving the forearm. In this exercise, you do 15-20 reps.
Use this training facility 3 times a week. How many approaches to exercise you need to do depends on your level of endurance. If it is low, do at least 2 for each of them. Over time the number of sets increase to 4.
Uses photographs Shutterstock