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Women’s fitness: home exercises with dumbbells
- The advantages of training with dumbbells
- The correct choice of shells
- The complex of exercises for the upper extremity
- Exercise for pumping the shoulder Department and back
- Exercises with weights for thighs and buttocks
Dumbbells are a versatile projectile, which you can use to vary and complicate your training, doing countless exercises for multiple muscle groups of the body. Exercises with dumbbells are suitable for both men and women allow how to achieve weight loss and build muscle.
The advantages of training with dumbbells
Often women practicing for quite a long time with the weight of your own body, you begin to notice the lack of progress. This suggests that the muscles are accustomed to constant load and require its extension. This can be achieved by increasing the number of repetitions, acceleration of the exercise program, but a more effective method is the use of weights. The most convenient in this sense are the dumbbells, the main advantages which are:
- the ability to perform exercises with more range of motion, which is not true about the rod;
- sufficient mobility of the projectile and convenient use at home;
- relative safety in comparison with the use of the rod;
- the ability to eliminate muscle asymmetry, using dumbbells of different weights;
- improving the coordination of movements, because movements are required simultaneously;
- the ability to perform a wide variety of exercises almost all muscles of the body.
Of course, the use of other weights and sports fixtures also helps to develop the body physically and to do more varied training, but dumbbells are the most convenient and indispensable projectile, especially at home workouts.
The correct choice of shells
If you are going to buy dumbbells for home training, preferably at least once to go to the gym. It is necessary to determine the level of your fitness. At low for you weight weights the effect of exercise will be negligible, and at high – training may be unsafe. The ideal option is to run with weights, same number of repetitions as well without them, but the last few repetitions should be given to you with difficulty.
To receive progress from training should continually increase the weight, it is recommended that approximately 5-10% at a time. So, the easiest option is to buy patterned dumbbell that cost more monolithic and not so common in the market. Otherwise, you will need to acquire the projectiles of different weight, to be able to change the load when working on a particular muscle.
When choosing dumbbells, pay attention to how you to comfortably keep them in hands that will ensure your training comfort and safety.
The complex of exercises for the upper extremity
In any exercise with weights involves the muscles of the arms and shoulders, but from time to time they should work in isolation:
Exercise for pumping the shoulder Department and back
The following exercises can effectively develop the muscles of shoulders and back:
Exercises with weights for thighs and buttocks
All the following exercises can be performed with the fitness weights and without them. The second option is more appropriate for those who are just beginning your training and mastering the correct technique.
Exercises with dumbbells for lower body:
For qualitative examination of the chest you can run the bar, relying on dumbbells and making a thrust to the chest. Elbow when performing thrust should get back, and the body to hold in a level position.
When training the abdominal muscles will be enough to pick up one dumbbell and twisting in the usual way. The placement of the projectile in this case depends on your preferences – you can hold it behind your head or hold it to your chest. To work out the muscles of the lower press foot, hold a dumbbell and raise legs to vertical position.
Uses photographs Shutterstock