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Women’s fitness: strength exercises with dumbbells

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Women’s fitness: strength exercises with dumbbells

The contents

  • 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.

  • It is not necessary to deal with unnecessarily high loads. Working weight should be sufficient, but in order not to affect the technique of the exercise.
  • Before you move on to the deadlift or squats with free weights, you must strengthen the muscles and ligaments. For this fit, squats, jumps and other exercises performed from its own weight.
  • Ligaments and joints the girls are more fragile than men. Therefore it is necessary to protect them and to observe the exercise.
  • Women are at lower power terms hardy men. So it is better given exercises with lots of repetitions.
  • In training you can use this feature of the female body as the flexibility. A set of stretching exercises will help to develop plasticity, which will make weight training even more effective.
  • How to make power training more effective

    Getting started strength training with dumbbells, girls need to observe the following rules.

  • If the weight of athletes is small, it should not be too quick to increase the weight of dumbbells. It is better to move steadily and increase the weight very gradually.
  • As women recover faster than men, training them can be quite intense.
  • You should train three times a week. Between workouts should be a break of not less than a day. In the first training day you can do exercises for the pectoral muscles and triceps, second back and biceps, the third for the leg muscles and shoulders.
  • 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.
  • Dumbbell bench press lying. You should perform 3-4 sets of 12-15 repetitions.
  • Dumbbell bench press on bench with adjustable angle. Helps to additionally load the shoulders and triceps. Done in 3-4 sets of 12-15 repetitions.
  • Pullover with a dumbbell. This exercise contributes not only to strengthening, but the stretching of the thoracic muscles. Practiced 3-4 sets of 12-15 repetitions.
  • Breeding dumbbells lying. When performing keep your hands slightly bent at the elbows. Do 3-4 sets of 12-15 repetitions.
    • A set of exercises for back muscles.
  • Deadlifts with dumbbells. This exercise contributes to the development of the back muscles and buttocks. You must perform 3 sets of 8-15 times.
  • Thrust dumbbells to his belt: 3 sets of 8-15 times with each hand.
  • The pull-UPS. It mnogoetajnoe exercise is working the latissimus dorsi, lower back, biceps, forearms and trapezius. If you have no crossbar, you can find a horizontal bar on the Playground. The number of repetitions depends on the level of training of the worker.
    • Exercises with dumbbells for legs and buttocks.
  • Squats with dumbbells. You should take in each hand dumbbells and squat 3 sets of 10-15 times.
  • Lunges with dumbbells. Are the same as the classic version. The dumbbells should be kept lowered along the body hands. Do 3 sets of 10-15 times each leg.
    • Exercises with dumbbells for arms and shoulders.
  • Bending of hands with dumbbells on a biceps. Can run reverse grip or grip hammers:3 sets of 10-15 times.
  • Extension arms with a dumbbell for triceps: 3-4 sets of 10-15 times.
  • The dilution of dumbbells in hand: 3 sets of 10-15 times.
  • Uses photographs Shutterstock

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