Sets of exercises with dumbbells for girls

Those girls who want to receive an ideal body by means of physical activities, but at the same time not to lose the femininity, have to pay the attention to a training for women with dumbbells. Similar exercises will allow not only to receive the necessary loading, but also to improve the appearance.

Occupations with dumbbells

Trainings with dumbbells have both positive sides, and some contraindications. All this should be considered, making the decision to begin to be engaged with this apparatus.

Advantage

The gymnastics with dumbbells has the following advantages:

1. Exercises do not demand a lot of space. Being engaged in house conditions, it is possible to hold a training under favourite transfer or series. Having replaced another tea drinking with such action, you receive additional advantage.
2. In the absence of money for visit of the gym of a dumbbell are a great way to receive the necessary loading of the house. To be sure that all movements are made correctly, it is enough to find the video tutorial, and favourite rhythmical music will give a charge of cheerfulness and will improve mood.
3. The independent training with dumbbells will allow to develop the individual program which will consider your wishes.
4. Regular trainings will accelerate burning of fat deposits and will provide necessary inflow of oxygen to muscle tissues. As a result supply of cages with nutrients improves that will make skin elastic and elastic.
5. Work with free weight helps to study, besides target muscles, a set of auxiliary.

Whether you know? Initially dumbbells used in Ancient Greece for improvement of results in a triple jump. For this purpose the athlete rejected a shell on the third jump back that helped it to jump 20 cm further usual.

Harm and contraindications

The correct selection of weight and carrying out exercises cannot do harm to an organism. However before the trainings it is important to consider all contraindications which are available. As it is quite effective, but nevertheless power loadings, they cannot be carried out in the following cases:

• pregnancy;
• asthma;
• hypertension;
• back injuries;
• gynecologic diseases.

Anyway, any physical activity has to be carried out only after consultation with the doctor.

Recommendations about trainings

To receive the maximum advantage of trainings, it is necessary to know what should be considered during their carrying out:

1. In the beginning it is necessary to give up to 10 minutes to a warming up. Warm-up will prepare an organism for future loading and, thus, will reduce chance of getting injured. However long cardioloading will only lower a resource of forces that as a result will not give the chance fully to be trained.
2. Trainings have to be held three times a week. The rest of the time is necessary for restoration. For additional loading it is possible to add several hours of aerobics. It will give the chance to feel additional fat-burning effect.
3. The training has to take place in the schedule, comfortable for you. It is initially recommended to carry out couple of approaches on several repetitions. After muscles get stronger, it is possible to add the weight of shells.
4. The effect is possible only at the correct breath. The effort is carried out on an exhalation, and relaxation — on a breath.

Learn, about effective exercises for muscles of legs and buttocks with dumbbells.

Having dealt with recommendations, it is necessary to understand how it is correct to pick up a shell for trainings. First, dumbbells — the small-sized exercise machine which use does not need acquisition of certain skills and special training. Secondly, it is necessary to choose weight, based on the state of health and sports preparation. For beginners it is better to use dumbbells on 1 kg. It will allow to feel how the body on loading responds. Later weight can be added. Ideally, it is necessary to buy shells which allow to increase weight to 5 kg.

Exercises with dumbbells for women

To create an ideal body, it is necessary to pump over the maximum quantity of different muscles. Let's consider how it is correct to train with these shells for different parts of the body of the house or in the gym.

Read also as it is correct to begin to be engaged to the beginner in gym.

For a back

These exercises are directed to pumping of a back and will help to change to the best a bearing and also to tighten all muscles. Let's consider several effective and popular exercises.

Stanovy draft

Helps to pump over a back and even legs. The desirable result can be received as with one dumbbell placed in two hands and with two shells. It is carried out so:

1. Costing the Starting Position (SP) directly, at the same time legs are placed in the most comfortable position. Dumbbells are located in hands which are lowered before a body.
2. The back has to be the most direct, and legs are slightly bent in knees.
3. Begin to squat till the moment when shells concern a floor. They have to slide on legs down.
4. Are late for couple of seconds and return to SP.

Video: technology of performance of exercise stanovy draft

Romanian draft

This exercise is similar to previous, but only is carried out on almost equal legs. Following equipment:

1. Costing SP, at the same time legs stand exactly. Dumbbells are placed in hands which are lowered before a body.
2. The back has to be equal, and legs are bent in knees.
3. Begin to bend forward till the moment when dumbbells concern a floor.
4. Are late for couple of seconds and accept SP.

Video: technology of performance of exercise the Romanian draft One more look is dead draft which is carried out on direct legs, but among the others is the most traumatic.

Draft a dumbbell in an inclination

Exercise develops muscles of all back and is carried out so:

1. SP having a little sat down, the case moves forward. Hands lower forward.
2. The back remains in a bend, and hands are raised to a breast. At the same time it is important to watch that participation of hands was minimum, the draft has to be assigned to the broadest muscles.
3. Are late for couple of seconds and lower hands in SP.

Video: technology of performance of exercise draft a dumbbell in an inclination

Learn what to do if muscles after the training hurt.

For a breast

Some exercises which will help to tighten it are also developed for a breast and even to increase volume a little. Let's consider several popular exercises:

1. With one dumbbell. Standing take a shell and extend it parallel to a floor forward. Bend hands, attracting a dumbbell to area of a breast.
2. With two dumbbells. Same SP. Equal hands take to the parties and detain for several seconds, and then return in SP.
3. Press lying. SP lying with uneven legs. Take a pillow and place it under a back. Hands extend over themselves. Do an exhalation and lower down, parting elbows.
4. Cultivation of hands lying. Exercise requires a bench on which it is necessary to lay down so that hands were in the free movement. Hands extend forward and begin to part them in the parties.

Video: technology of performance of exercise for a breast

Whether you know? It is better to train on a hungry stomach. In this state in an organism more protein will be synthesized. The American scientists proved that they a cardiotraining in such state allow a body to be restored quicker.

For a press

It is better for the trained athletes who need to add loading to do stomach exercises with such stock. Let's consider several effective trainings.

Direct twisting

Exercise swings the top press:

1. SP lying the person up. Legs can be located on a floor. Hands with stock in a breast.
2. Strain muscles and attract the case to legs. In a point with the maximum load remain for couple of seconds.
3. Return to SP. Muscles are always strained.

Video: technology of performance of exercise direct twisting

Inclinations in the parties

This training develops side muscles. Technology of performance following:

1. Costing SP, legs have exactly. Take a dumbbell in one hand. Another is located on a belt.
2. Make an inclination towards a hand without shell.
3. Return to SP. Change a hand with a shell.

For a qualitative training it is recommended to take weight more.

Video: technology of performance of exercise inclinations in the parties

Raising of legs with dumbbells

By means of this exercise we swing the lower press. Following equipment:

1. SP lying the person up. Legs are bent in knees and attracted to a torso, between stupnyam the dumbbell is clamped. Hands have from a body on each side.
2. Straining a press, tear off a basin and a waist from a floor, tightening knees is even closer.
3. Return to SP.

Video: technology of performance of exercise raising of legs with dumbbells

Examine the best static stomach exercises.

For hands and shoulders

The exercises stated below will allow to work all muscles of an upper body fully:

1. Costing SP, legs in a comfortable position. Feet are developed by 60 degrees from each other. Pick up dumbbells, make squats and at the same time raise hands.
2. SP as in the first exercise. Socks directly, and elbows are pressed to the case. Squeeze out hands up, then lower in SP.
3. Costing SP, legs bend in knees. A shell in each hand which hang on each side. On a breath carry out moves aside, without bending elbows.
4. Costing SP, the case is inclined forward by 60 degrees, legs bend in a knee joint. Pick up dumbbells and serially bend at the same time, without parting in the parties.
5. SP of a leg at shoulder length, back equal. The dumbbell is got for the head, at the same time hold it with two hands at once. On an exhalation raise hands, elbows do not part. A training on a triceps.

Video: technology of performance of exercise for hands and shoulders

Important! The described complex will allow to lose weight in hands for small time. Regular trainings will help to gain elegance, grace and visual fragility of plechy.

For legs and buttocks

The gymnastics for legs in the form of dumbbells will help to solve many problems connected with a condition of legs with weighting and even to remove cellulitis. Let's consider several effective exercises.

Squats

1. Costing to SP directly, legs straight lines, feet are slightly divorced in the opposite directions. Dumbbells are picked up and placed in a breast.
2. Begin to fall slowly until hips are not parallel to a surface. Are late in this point for several seconds.
3. On an exhalation begin to rise, returning to SP.

Video: technology of performance of exercise of squat

Attacks

1. SP as in the previous exercise. Hands with apparatuses are located along hips.
2. Take a big step and fall until until the knee of the leg located behind touches a floor. The back has to be always a straight line.
3. Accept SP and repeat all actions for the second leg.

Video: technology of performance of exercise attacks

Stanovy draft

1. Costing SP. Dumbbells in hands which are in free situation ahead.
2. Incline an equal back a little forward and begin to tighten at the same time dumbbells to a breast.
3. On a breath return to SP.

Video: technology of performance of exercise stanovy draft

With a step

1. Costing SP sideways to a step, one leg on it with weighting compounds in hands.
2. Slowly begin to squat.
3. Then begin to rise and do a good move aside.
4. Fade for several seconds and accept SP.
5. Repeat on other leg.

Video: the technology of performance of exercise with a step of the Technician of performance stated in our article will help to remove excess weight and to make body outlines more beautiful.

Read how it is correct to do attacks with dumbbells for buttocks.

Program of trainings

The program of a training stated below will allow to normalize a body for several months of regular trainings.

Exercise	Scheme
Press lying	3 approaches on 15 times
Moves aside	3 approaches on 15 times
Bending of hands	3 approaches on 15 times
Assignment of hands back in elbows	3 approaches on 15 times
Inclinations aside	3 approaches on 30 times
Squats	3 approaches on 15 times
Attacks with dumbbells	3 approaches on 15 times
Stanovy draft on direct legs	3 approaches on 15 times
Draft of dumbbells in an inclination	3 approaches on 15 times
Twisting on a press	3 approaches on 20 times

It is important not to forget about warm-up before a training and a hitch after it. Thus, the correct use of dumbbells will bring to a body only benefit and will make it more relief and beautiful. At the same time it is important to consider all recommendations, and then the positive result will not keep itself waiting long.