Many are inclined to think that dumbbells and other weights are only needed for men. In fact, for a more effective strengthening of the muscles, they can also be used by girls. The female body is very reluctant to gain muscle mass and increase the amount of muscles, so you can not be afraid to become man-like. With light loads 2-3 times a week, this does not exactly threaten you.
Exercises with dumbbells for girls: what is useful?
Before you start, make a training program for yourself: at least two lessons per week, otherwise it will be a futile effort. In addition, it is worth buying:
- dumbbells are best collapsible, because at the beginning of your journey you will be enough and 1.5-2 kg, and in the future this load will not be enough;
- sports mat for classes;
- comfortable sneakers - despite the fact that you are at home, it is better to wear sports shoes, because it protects the joints of the legs from unnecessary stress and gives sufficient amortization;
- sportswear - it can be shorts, breeches or sports pants and a T-shirt or top.
In addition, you need at least 30-40 minutes of time 2-3 times a week. If you have everything from this list, nothing prevents you from doing your figure!
Exercises with dumbbells: approaches for legs and buttocks
The most important thing for such training is regularity. The technique of doing the exercises is quite simple, and it is unlikely that you will need additional instructions. However, if you are in doubt, you can find a couple of thematic videos that will clearly show you how to train.
- sit-ups with dumbbells in their hands;
- pacing with dumbbells in his hands;
- slopes with dumbbells behind the head;
- lifting on socks with dumbbells;
- squats with a dumbbell between the legs;
- attacks with dumbbells in the hands;
- lifting the pelvis.
Select several of these exercises and follow them in 3 sets of 8-16 times. Do not forget about the gradual increase in weight!
Exercises with dumbbells for the press and abdomen
In this list there will be only a couple of exercises, since the use of dumbbells can lead to an increase in the muscles, which, in turn, will negatively affect the waistline:
- twisting classical (this exercise with dumbbells lying: legs bent, and you tear off the scapula from the floor, holding in front of you burdening);
- reverse twisting (it is similar to the previous exercise, but you should not tear off the shoulder blades, but the lower back, the legs are straight, perpendicular to the body).
These exercises are simple and effective. For a greater load, they can be combined, performing a simultaneous separation of the blades and buttocks.
Exercises with dumbbells for the forearms and hands
The back surface of the hand is the weak point of many women, spoiling more than one photograph. You can fight for beauty with the help of such exercises:
- bending hands standing with dumbbells alternately;
- bending of hands with dumbbells - "hammer";
- extension of arm with dumbbell in slope;
- divorce of hands with dumbbells lying on the floor (this exercise is also effective for giving a beautiful breast shape).
These are simple, but very effective measures that will allow you to quickly bring your hands into tonus.
Exercises with dumbbells for girls for the shoulders
Strapless dresses are very relevant for many seasons in a row, but to wear them, you need to have beautiful shoulders! This will help you with such exercises:
- mahi dumbbells in the sides in the slope;
- mahi dumbbells in the sides;
- smash dumbbells forward;
- a press of dumbbells while standing.
Using such a complex of exercises, you will put in order the entire body and will look much slimmer and sportier, and it will decorate any girl!