Exercises with dumbbells - what can they really help with?
With their help, you can train the whole body and burn much more calories than when working without weights. In the process of performing most popular exercises, the emphasis is on working the abs, hip and gluteal muscles. In this case, the shoulder girdle remains practically unused. By including dumbbells in each exercise, we activate the muscles of the arms, upper back and chest, thereby increasing energy expenditure and strengthening the body as a whole.
Dumbbells help you burn more calories
Using dumbbells, you can train your entire body and burn much more calories than working without weights.
By varying the weight of the dumbbell, the number of repetitions and cycles, you can decrease or increase the load, so the availability of such training does not depend on the initial level of training.
Vary the weight of the dumbbell, the number of repetitions and cycles
The set of exercises we offer with dumbbells for women allows you to correct the most “problem” areas and maintain excellent physical shape.
Dumbbells allow you to correct problem areas
Swinging in the gym
The gym has all the conditions for effective training of girls' arms, allowing for any exercise. Professional instructors will also support your first timid steps into the world of physical education.
All newcomers to the gym - girls and not only - are recommended to first master a basic set of exercises for the arms. It includes weight training and remains the basis of training even after gaining experience in fitness.
A set of exercises with dumbbells
Exercise #1 - Deep squats with one dumbbell
The most versatile exercise. It can be used during the warm-up phase to warm up all the major muscles, from the shoulder girdle to the lower leg and foot. And you can use it to tone your whole body, using it as a basis for training. During a squat, we move our buttocks back.
Deep squats with one dumbbell
Exercise #2 - Dumbbell Raise
Before starting the exercise, the shoulder forms a straight line with the shoulder girdle, the forearm is bent at a right angle to it. As you exhale, the shoulders rise up, the arms form a straight line with the line of the body. As you exhale, return to the starting position. All the muscles of the arms and shoulder blades, as well as the abdominal muscles, work actively.
Lifting dumbbells up in a vertical position (you can stand on your knees or straightened legs, it doesn’t matter).
Dumbbell Raise
Exercise No. 3 – Lifting dumbbells in front of you (arms straight)
Athletes often call this exercise the “hammer.” The arms work alternately, do not bend at the elbow joint, but do not straighten completely. An almost straight arm rises to the level of the chest, after which it falls down. The brush works by turning slightly as it lifts.
Raise your right hand
Let's change hands.
Raise your left hand
Exercise No. 4 - Bend forward with straight arms and a straight back
Can be performed with heavier dumbbell weights than dumbbell raises. Here dumbbells play the role of weights, and the main load falls on the back muscles, which, as a rule, withstand a greater load than the arm muscles. A straight back in this case is of great importance, since bending it makes the exercise ineffective.
Forward bends
Exercise #5 - Bench Press
Lying position, legs bent. Bend your elbows at right angles, then extend your arms in front of you.
Bench press
Watch how to do exercises with dumbbells while lying down in the video:
Exercise No. 6 - Raising the pelvis with dumbbells pressed to it (shoulder bridge)
The main task here is to keep the dumbbells at the level of the iliac bones, preventing them from moving when lowering and lifting the pelvis. When lifting the pelvis, it is not necessary to reach the top point; it is enough to slightly spring it and thereby work the muscles of the buttocks.
Pelvic lift
Exercise #7 - Glute Bridge with Dumbbells
This exercise will perfectly work your buttocks, abs, hips and back.
Exercise No. 8 - Dumbbell row up to the body
To perform this exercise, you need to take the correct position: one leg is set forward and slightly bent at the knee, the other is fully straightened at the knee. The arm moves parallel to the front leg, rises to the maximum stop, then lowers. We do several repetitions on one arm, then we change the position of the legs and move on to training the second arm.
Dumbbell row
You can pull two dumbbells to your body at once. Remember to keep your back straight.
Row of two dumbbells to the body
Dumbbell rows to the body can be performed by standing on a support with your hand and foot. First, straighten one arm vertically down.
We lean and straighten our arm
Then we pull our hand to our chest. Another option for performing the exercise is to move your slightly bent arm back and up.
Bend your arm at the elbow or move it back
Exercise No. 9 - “French press” with dumbbells
We place our hands behind our heads with dumbbells.
Place your hands behind your head with dumbbells
We raise our hands up from the dumbbells. Your arms should be straight at the elbows.
Raise your arms up from the dumbbells
Watch the correct exercise “French press with dumbbells on video”:
https://youtu.be/kwNWUDnGbpg
Exercise No. 10 - “Biceps training for girls”
Biceps exercises for girls will help tighten your arms and give them a beautiful shape.
Biceps exercises for girls
Watch a selection of triceps exercises for girls in the video:
How to do a leg press
Beginners are not recommended to use heavy weights in their first lessons. The load should increase gradually.
Know that this exercise will not harm your health and is absolutely safe.
There are several stages of preparation for implementation.
First you need to prepare the simulator. Select the weight for the exercise, as well as customize the simulator for yourself.
To begin with, trainers recommend working out at idle for a few minutes in order to stretch your muscles.
On average, for a weight of 70-75 kg, the recommended platform weight is about 200 kg. There is no need to be afraid, because... The human body has sufficient resources.
At the second stage, we proceed to positioning on the simulator. All parts of the body should be pressed against the back. During the exercise, the position of the body should not change.
When performing, they often bring the knees together, and this is strictly prohibited. They should be parallel, and the feet should be completely adjacent to the platform.
To load a particular muscle group, the position of the feet can change.
Let's start the exercise. During the first training sessions, it is best to do this under the supervision of a trainer in order to quickly master the technology and avoid common mistakes common to beginners.
Beginning athletes often experience a feeling of nausea and extreme fatigue after exercise. But there is no need to be afraid. This is a completely normal effect and after a while, training will be enjoyable.
There are also alternative exercises. For example, squats with a barbell have the same effect on the muscle groups described above.
Learn new exercises, play sports. Watch your health. Make it a hobby and your life will radically change for the better.
Lunge exercise with dumbbells
The arms are lowered along the body, slightly bent at the elbows. We take a step forward or backward. The front leg is bent at a right angle, and the center of the knee of the back leg is at a right angle to the floor. The back remains straight both during the lunge and when lifting.
Lunge exercise with dumbbells
Watch how to properly perform the lunges exercise with dumbbells in the video:
https://youtu.be/7JRvV-tYA8Y
Content
- 1 Bench press for girls: working muscles
- 2 Bench press technique for girls
- 3 Number of approaches and repetitions
- 4 Additional materials
Video: Bench press for girls
Bench press for girls: technique Bench press for girls: muscles
Girls don't have to be afraid to lift weights. By performing an exercise such as the bench press, you can develop good posture. However, basic caution when working with such a projectile will also not hurt. In order for the classes to be effective, you need good preparation, and you need to start with push-ups, gradually moving on to working on a weight machine. When these exercises go well, it makes sense to try a real barbell.
The difference between training with a barbell is that the apparatus has a long bar, and you can grip it narrowly or widely. As a rule, this does not happen with the handles of the simulator, and they are located at a fixed distance from each other. Therefore, training with a barbell will expand the impact on different types of muscles or their bundles.
Complicating exercises with dumbbells
For those who prefer a more intense load, you can master exercises that are combined with holding a plank. It itself trains the major muscle groups well. And due to the combination of dynamic and static load, they burn a lot of calories, so these exercises with dumbbells are well suited for women to lose weight.
The second option to complicate the exercises is to perform them in a forward lunge position. And finally, the third option is to exercise with dumbbells in a side lunge position. You can study all these options with the help of a video in which the trainer reveals all the details and subtleties of the technique.
What does the bench leg press do?
the possibility of targeted training of various muscles with an emphasis on both adductors/abductors and gluteal muscles; due to the absence of axial load on the spine, the platform leg press is an excellent option for girls, for those who are just starting training, as well as for those with a problematic back (injured or simply weak); intensive calorie consumption and, as a result, acceleration of metabolism; building muscle mass; increased blood circulation in the pelvic organs, due to which the production of testosterone increases, which stimulates not only muscle growth, but also (attention, men!) increased libido (sexual desire).
The best exercises for leg muscles
