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Women’s fitness rules: exercise with dumbbells
- Rules for conducting fitness workouts
- A set of exercises with dumbbells for women
- Exercises by muscle groups
Strength training is a wonderful option for people wanting to lose weight and shape a beautiful body. While it is not necessary to visit a gym, as to create the right load for the muscles is possible and in house conditions. For girls the best option would be to perform exercises with small weights in the form of dumbbells, which can be purchased at any sporting goods store and convenient to store at home thanks to their compact size. Dumbbells are considered universal exercise equipment, they easily work the whole body, it is only important to draw up a programme of lessons.
Rules for conducting fitness workouts
Exercises with dumbbells allow the body hard to burn energy, encouraging weight loss. In the process, also strengthened as the load of the muscle, making the body more fit and shapely. For convenience, training is recommended to buy collapsible dumbbells — these will help to gradually increase physical activity to achieve better results.
For health safety when working with free weights you should exercise caution and adhere to the following rules:
High physical activity — a significant contribution to the maintenance of your health, but in the presence of certain diseases the load must be agreed with a doctor. Exercises with dumbbells not recommended for people suffering hypertension, heart disease and asthma. Caution should be exercise for women during pregnancy and lactation. In diseases of the thyroid gland and problems with the spine will also need expert advice.
A set of exercises with dumbbells for women
The start of every fitness training is the workout. Its main purpose is heating of the body, so all movements are performed in the active pace. You can use any of the easy exercises: Jogging in place, jumping rope or trampoline, rotation, and tilts of the body, waving the arms and legs. Then take a small dumbbell and continue the workout with them:
After the warm-up start the basic set of exercises with dumbbells:
- Presses with weights.
You can perform both standing and lying; the main movement will push up the dumbbells from the shoulders or chest.
- Squats with weights.
Doing the classic squat, or hold dumbbells in front of chest or in the lowered hands.
Represent a large step forward, where the standing knee behind the feet should touch the floor, and then go back to the initial position. Dumbbells can be kept in the lowered hands, or simultaneously with the downward movement, bend the elbows and raise them to the shoulders, to work out the biceps of the arms.
In the lying position abut the foot to the floor, hold the dumbbell with two hands near the chest. Raise shoulders off the floor, twisting the spine forward.
- Thrust in the slope.
To perform the exercise with one hand and the corresponding knee rests on the support arm with the dumbbell kept drooping; on the exhale, pull the dumbbell to your stomach, then return down.
- Breeding hands.
For the element lie on the floor, pull dumbbell over chest. Widely spreads his arms to the side, slightly bending your elbows, then re-join the gym upstairs.
Upon completion of the fitness training perform stretching, with an emphasis on the worked muscle groups.
Exercises by muscle groups
In programming you need to choose the exercises so that worked out all the major muscles of the body. Over time, sessions for specific groups can be divided into different days to increase the burden.
To work out the owner use the following elements:
Strengthen leg muscles with the following exercises:
Fitness classes should also include study of the abdominals:
Fitness training can complement aerobic exercise in the form of various sasahivi on the hill, running at a fast pace.
Uses photographs Shutterstock