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Women’s fitness: strength exercises with dumbbells
- Why fitness is so important for women
- Features home training
- Guidelines for preparation of training plan for women
- How to make power training more effective
- Exercises on basic muskulaturnoy group
Trim figure — cherished desire of many girls. The reality is that women often have to combine work, household chores and caring for children. So often it happens that the gym is not possible. But no time for fitness center — not a reason to deprive ourselves of dreams about a beautiful body. There are sets of exercises that you can perform yourself. All you need is dumbbells and 2-3 hours of practice per week. To determine if home training is right for you, you need to study all its pros and cons. If you do the exercises correctly and regularly, after a month you can be proud of the first results.
Why fitness is so important for women
To keep yourself in shape isn’t always easy. Sedentary lifestyle, daily stress, in which most people live — all of this leads to weight gain and loss of muscle tone. Constant exercise helps to strengthen muscles, the heart, stabilize hormonal balance. Those women who regularly engaged in fitness, less likely to get sick. It is easier for them to return to their normal weight after giving birth.
During intense physical activity produces hormones of happiness — endorphins. So exercises bring not only favor, but also good mood. Girls, physical activity is usually much less likely to experience depression and apathy. Toned body gives confidence, which positively affects relations with other people.
Developed muscles and coordination to help in everyday life. If a woman has a strong muscular base, it is easier to return to training after a forced break or adjust the shape, if you need to quickly freshen up.
Physical activity is important for the proper education of children. After all, sports active mom is a great example for the child.
Features home training
Under the supervision of a fitness instructor to hone the shape is much simpler: the room has all the necessary equipment, and the coach can always tell exactly which exercises are best to do and will check the correctness of their execution.
But if the opportunity to attend the gym no, to conduct a full training can be at home. The more that the majority of women will not build large muscle mass. To lose weight or build muscle, it is quite suitable home exercises with dumbbells.
Beginners will be helpful trainer advice. You may even want to take one individual lesson, where the specialist will determine the initial level of training, plan your workouts and show you necessary exercises. Then you can deal with yourself.
Home fitness has many advantages:
- there is the opportunity to engage in a convenient time;
- there is no need to waste time on the way to the gym and back;
- don’t have to share with other inventory, shared a locker room and shower;
- financial costs are limited to purchase a set of dumbbells.
However, if you decide to go it alone, be prepared to face some difficulties:
- many distractions at home;
- it is difficult to force yourself to do;
- there is no coach who can help when difficulties arise.
Whatever you choose — home training with weights or gym sessions — it is important to do it regularly. When fitness becomes a habit, you won’t be able to refuse it.
Guidelines for preparation of training plan for women
The female body has its own characteristics. Why exercise for girls it is necessary to take into account the following recommendations.
How to make power training more effective
Getting started strength training with dumbbells, girls need to observe the following rules.
Exercises on basic muskulaturnoy group
Consider the basic exercises with weights for the development of back, chest muscles and legs, which are suitable for home workout.
- Exercises with dumbbells for the chest muscles.
- A set of exercises for back muscles.
- Exercises with dumbbells for legs and buttocks.
- Exercises with dumbbells for arms and shoulders.
Uses photographs Shutterstock