Exercises with dumbbells for women to lose weight, so that the skin does not hang. Workout at home
In training for both men and women, exercises with hand dumbbells are considered one of the most effective. Such loads provide an opportunity for non-professional athletes to get rid of excess volume in the upper body, as well as to strengthen the muscles by drying and giving it a bump.
Despite the proven effectiveness of such exercises, the desired result with their help can be achieved only in case of strict observance of the execution technique, as well as understanding of the features of the impact on specific muscle groups of the upper extremities.
Hand exercises with dumbbells, like any other type of physical activity, should be performed by women, taking into account general recommendations for playing sports.
correctly select the initial working weight in a practical way;
gradually increase the load as the body gets used to physical activity;
observe safety precautions (in case of work with heavy weight, ask the trainer to insure);
to devote the proper amount of time to sleep – at least 8 hours a day (to restore the body in the post-training period);
observe the principles of proper nutrition;
consume a sufficient amount of clean water (at least 0,4 gallon per day);
take breaks between approaches to restore strength;
regardless of the type of exercise, the effort should be exhaled, and the relaxation of the muscles by inhalation.
If a woman doubts her ability to independently independently organize the training process, she should turn to the services of a personal fitness trainer.
The specialist will not only control the correctness of the exercises, but also, if necessary, give appropriate recommendations regarding a smooth transition to proper nutrition and adjust the lifestyle of the athlete as a whole.
Exercises with dumbbells for the hands (for women, such loads should be performed at a fast pace, but without sudden movements) can be part of the workout. It must necessarily precede the main part of the training, regardless of its focus.
Preparatory exercises warm the muscles of the upper body, nourishing them with enough blood and oxygen in it. In addition, due to the warm-up, the risk of injury (tendon rupture, sprain, crack) is significantly reduced.
In order to properly prepare your body for the next load, the athlete needs to arrange the workout in accordance with the recommendations of professional fitness trainers and athletes.
work without weights and sports equipment;
use the muscles of the whole body (even if it is planned to pump exclusively the upper body);
perform exercises as smoothly as possible, feeling the tension of specific muscle groups;
Do not perform more than 10 repetitions in 1 approach as part of the warm-up process;
Do not include stretching exercises (risk of stretching).
The main task for the person organizing the warm-up is not to overload the body at the initial stage of training.
Ideal for warming up will be classic squats, swings, elbows, tilts or turns of the head.
Exercises with dumbbells for hands (for women and men, the specifics of the load will be different) are the most effective way to get rid of sagging skin and strengthen the muscles of the upper body of the athlete, regardless of gender. For a competent study of muscles before starting a workout, it is important to correctly determine the working weight of sports equipment.
Representatives of the beautiful half of humanity are recommended to start exercising with dumbbells weighing no more than 7 -11 pounds (for each arm). Regardless of the girl’s physical fitness, the load used in working out the muscles should increase gradually, as the body adapts to the current training intensity.
After 2 weeks of regular training, the working weight of the equipment can be increased to a maximum of 15 pounds (for each arm). The increase in load should be monitored by a professional with the help of control measurements and comparing them with the initial data of the athlete.
Sample training program for women
A training program aimed at correcting the upper part of the female body must be structured based on the goals of the girl herself.
If she wants to reduce the volume of her arms, visually tighten her pectoral muscles and give relief to her back, it is advisable to give preference to exercises in the aerobic mode (minimum weight, a large number of repetitions in compliance with the pulse range – 110 – 120 beats per minute).
If a woman’s goal is to increase endurance and torso strength, in the absence of contraindications, training in anaerobic mode (increasing dumbbell weights, working in the pulse range of 120 – 140 beats per minute) will be most effective.
If there is no opportunity before starting the training process, contact a fitness trainer with a request to draw up an individual lesson plan, girls can use the universal set of exercises to pump their upper body. It is designed for people aged 20 to 35 years who do not have contraindications for sports.
Exercise (the muscle group the load is directed to)
The number of repetitions in the framework of 1 approach (… reps * … approach)
Dumbbell Bench Press (Delta)
3 * 15
Posting dumbbells through the sides (deltas)
3 * 18
Extending arms with dumbbells from a tilted position (triceps)
2 * 20 (for each hand)
Lifting dumbbells from behind the head (triceps)
2 * 18 (for each hand)
Alternating bending of arms from a standing position (biceps)
3 * 20
Pull-ups on the bar (horizontal bar) (biceps)
3 * 15
Exercises for Strength
Exercises with dumbbells for the hands (for women, loads that do not imply the use of a sports apparatus with a large mass are preferable), designed to increase muscle strength and endurance, should be multidirectional.
Compliance with this rule will ensure uniform study of the muscle corset of the upper body, which contributes to the qualitative formation of the relief of the girl’s body.
Biceps Weight Sumo Squats
Grasp with both hands a sports apparatus of working weight, position the feet 7’9 inch wider than shoulder level, straighten your back, slightly breast forward.
Simultaneously with the exhalation (through the mouth), crouch, forming an angle in the knee joint, bringing the hips as close to the floor as possible. Knees at this moment should be spread as much as possible to the sides.
After fixing the body in the lower position for 4 seconds, slowly, releasing the previously accumulated air, take IP
Settled upright, the legs should be at a distance equal to the distance of the athlete’s shoulder joints, raise the chin, stretch the neck, form a small deflection in the thoracic spine, leave your hands downstairs, after taking weighting agents of your own weight.
Exhaling forcefully (lips should be relaxed), form an angle in the elbow, bringing sports equipment to the chin. The bend angle in the upper position should be directed to the ceiling.
Without fixing the obtained position of the hands, slowly return the limbs to the PI, accompanying this movement with a deep breath through the nose
Straightening of the upper limbs over the head for triceps
Take a vertical position of the body, position the lower limbs at a distance slightly less than the width of the shoulders, keep your back straight, take a sports equipment in your hands, bend the limbs and bring them to the back of the head. The chin must be lifted and the PI of the torso maintained during the entire exercise.
On the exhale, straighten your arms, bringing the brushes up. At the same time, it is important to ensure that the limbs in the fold do not move away from the head and are still in the area of the girl’s temples.
Without fixing the body in the obtained position, smoothly return the limbs to IP without jerking
Settled upright, put the limbs at points strictly under the shoulders, slightly feed the chest, in the hands to fix weighting agents working weight.
Feed the torso in front of you so that the back, while remaining as straight as possible, is parallel to the supporting surface. Stress the press and make sure that the knee joints, being in a bent position, do not go beyond the feet.
On the exhale, form an angle in the elbow joint and bring the dumbbells closer to the belt.
Without fixing the position of the hands, return them to their original position
Position the legs under the shoulders, the upper body slightly forward, while controlling that the back remains as straight as possible, bend the legs, direct your gaze to the floor.
Hold dumbbells in your hands and, keeping your limbs straight, position them in front at chest level.
On exhalation, spread your arms to the right and left so that a right angle forms in the armpits.
Remain in this position for 3-5 seconds and slowly return to PI with limbs down.
Without lingering in the lower position, controlling breathing, perform the withdrawal of hands as many times as necessary
Lifting dumbbells for biceps + bench press
Stand up straight, legs slightly move away, bend the thoracic spine, raise the chin, fix weighting materials in the hands and bend the upper limbs, tightly pressing sports equipment to the chest. Brushes must be placed with the back to the body.
Take a deep breath through the nose and, changing the position of the hands (the outside of the palms facing the athlete), straighten your arms, lifting the dumbbells over your head.
Without fixing your hands in the upper position, without jerking, take the initial position
“Scarecrow” on one leg
Get up straight. Lower limbs slightly move away from each other and raise one of the limbs, bending it in the knee. In the brush, bent at an angle of 90 degrees, take dumbbells.
On the exhale, lower the forearms with the sports equipment down so as to maintain the angle, but change the direction of one of its sides.
Simultaneously with the inhalation, take the starting position, raising for this part of the hands below the elbow up.
Do the exercise at a moderate speed, without holding your hands at any point
Position the body vertically, lower the upper limbs along the body, after taking weighting weights. Straighten your back, put your chest forward, raise your chin, place your legs at points that are strictly under the shoulders.
On the exhale performed through the nose, raise straight arms to the right and left until an angle of 90 degrees is formed in the armpit area.
Hold your hands in this position for 3-5 seconds, then exhaling through your nose, gradually return to PI.
During the lifting of the upper limbs, it is important to ensure that the change in position of the sports apparatus occurs due to the tension of the muscles of the arms and shoulders, and not the back. The body must remain stationary during the swing
Boxer (Pilates exercise)
Keep the feet apart from each other by 3’9 – 4’7 inch, bend the knees (make sure that they are within the boundaries of the feet), tilt the torso so that the back is parallel to the floor.
Hold dumbbells in your hands and press them against the body in the area of the ribs.
On exhalation, withdraw the right limb in front of itself, and the left, keeping the PI, take it along. Ideally,
the upper limbs should be in the same plane, forming an even strip.
Remaining in this position for 5-7 seconds, return to IP as smoothly as possible.
On the next “breathing cycle” put the left hand forward and the right hand back
Back lunge and bench press
To stand, place the legs at the points under the shoulders, hold the dumbbells in the hands and place them in the shoulder area, straighten the back, and extend the neck.
On exhalation, take the left limb back and place it on the knee, bending the right limb for this purpose.
After 2-3 seconds, stand up and bring out the left leg, bent at the knee forward, lifting it as high as possible from the floor.
At the same time, it is also necessary to straighten your arms and raise sports equipment over your head.
After performing a given number of lunges with the left foot, make an approach by moving the right foot back
French bench press
Lie on a horizontal bench or any other stable solid surface, bend your legs at the knees and put them on the floor, arms holding dumbbells, straighten and place the projectile directly opposite the chest.
Releasing the previously accumulated air, bend the limbs and lower the dumbbells to the temples, maintaining the position of the upper body.
Without lingering at the received point, return to IP without jerking
Lie on a firm, stable surface; straight arms holding dumbbells working weight, bring up; to form an angle in the knee joint, and raise the feet from the support; strain the abdominal muscles; press your back against a bench or floor.
On exhalation, spread your arms to the sides in a bent state. Having reached the position where the body is located, slowly change direction and return the hands to the IP.
The legs should remain in the same position throughout the exercise. Not only the bend angle at the knees should be maintained, but also the height at which the lower limbs are
Exercises for losing weight to prevent skin from hanging
Exercises with dumbbells for the hands (for women, the most effective basic loads) can not only increase muscle strength, but also bring the skin of the limbs in tone, thereby visually reducing the volume of the upper body. To do this, it is necessary to avoid large weights and work with the following exercises “on the number” of repetitions with dumbbells of minimum weight.
Brief load execution algorithm
Standing Dumbbell Bench Press
To stand up, straighten the spine, place the feet at the points under the shoulders, raise the chin.
In the hands, fix the dumbbells and, having formed an angle in the elbow joint, place them in the shoulder area with knuckles towards you.
As you exhale, slowly straighten your arms and “squeeze” sports equipment as high as possible.
Without lingering at the received point, return your hands to the IP, minimizing sudden movements.
Repeat the exercise as many times as needed at a moderate pace.
Sitting dumbbell bench press
Sit on a horizontal bench or any other stable hard surface.
Straighten your back, slightly bending it in the lower back. Put your feet on the floor, press your feet to each other.
Take a dumbbell in your hands and put it behind your head, bending for this the upper limbs at the elbows.
On the exhale, without changing the position of the body, straighten your arms, thus removing the sports equipment over your head.
When performing the exercise, it is important for the girl to ensure that only the muscles of the arms are tensed, and the back remains straight and motionless
Lean on a horizontal bench with one palm, fix a dumbbell in the other hand. The leg, from the side of the supporting arm, is also placed on the bench, having previously formed an angle in the knee joint. Straighten your back, look down.
Releasing the previously accumulated air, raise the dumbbell to the belt, using only the muscular corset of the working arm.
After 1-2 seconds., Gently lower the sports equipment down and, without delay, perform the exercise the required number of times
Bending arms with dumbbells while standing
To get up; straighten the spine; breast forward; feet should be placed at points under the shoulders.
Position the straight arms holding the dumbbells in front of you so that the knuckles are directed away from you.
On the exhale, alternately raise the dumbbells to the chest, while bending the arms in the elbow joint. There should not be pauses in the upper and lower points
Dumbbell Static Pushups
Put dumbbells on the floor so that the distance between them is equal to the distance between the shoulders of the athlete.
Arrange your hands on sports equipment, put your feet on your fingertips; draw in the stomach; maximize the muscle corset of the whole body.
On exhalation, bend your elbows and, having reached the point of formation of a right angle, fix the position for 5-7 seconds. After the specified time, smoothly straighten the limbs, returning to the starting position.
As the body gets used, the duration of a static stay in the push-up position needs to be increased
Chin Dumbbell Cravings
Stand up straight, legs set in a free position; place straight arms with dumbbells below; chest forward slightly.
On the exhale (performed through the mouth), lift the dumbbells to the chin, forming an angle in the elbow joint.
Without fixing the position, straighten the limbs, returning them in this way to the IP
“Pumping” the back of the hands
Stand straight with a dumbbell held by bo
th hands at the back; put the feet at points under the shoulders; bend the spine in the lumbar.
Releasing the previously accumulated air, unbend the limbs, while maintaining the position of their upper part.
Such extensions must be done at a moderate pace, as if “clogging” triceps
Stretching arms with dumbbells to the side, standing
To get up; put your legs in an arbitrary position; breast forward.
Hold dumbbells of working weight in the hands so that the knuckles are directed away from the body of the athlete herself.
On the exhale, bend the limbs and raise them to the level of the chest, forming a semicircle.
After 3 seconds, slowly take the IP
Dumbbell Dumbbell Breeding
The technique for performing this exercise is identical to the standing dumbbell wiring technique. The only difference is the position of the case. In this exercise, you need to bend your legs and bend slightly, while maintaining the IP of the spinal column
Alternating dumbbell bench press
To get up; Straighten the spine, put the limbs at points under the shoulders.
Bend the arms holding the dumbbells so that the sports equipment is located in the shoulder area.
On each exhale, alternately raise the dumbbells up, while straightening the upper limbs.
Lifting Dumbbell Biceps
Stand up straight; hold dumbbells in your hands and place them in the pelvic area, while pressing your elbows to your body.
Releasing the previously accumulated air, bend your elbows and raise the weighting materials as high as possible.
Without stopping at the top point, lower the dumbbells to the hips, returning them in this way to the FE.
Throughout the exercise, the body remains motionless, and efforts are made exclusively due to the muscles of the upper body (arms, shoulders, pectoral muscles).
The institution of dumbbells for the head
Lie on a horizontal bench or other hard surface; feet put on the floor; press your back to the support.
Take dumbbells in straight hands and place them at the athlete’s chest level.
On exhalation, controlling the position of the hands, take sports equipment behind the head and, unable to withstand pauses, return to the SP.
French Triceps Press
Sit on a hard surface or stand up.
With both hands, take one dumbbell and place it behind your head, forming for this an angle in the elbow.
On the exhale, without changing the standard position of the body (the back is straight, the feet are firmly on the floor, the chin is raised), straighten your arms, bringing the sports equipment over your head.
After 1-2 seconds, return to the IP.
Dumbbell back arms
Take emphasis on a horizontal bench (foot and hand).
In the second hand, take a dumbbell, bend the limb and press the sports equipment to the hip.
On the exhale, take the dumbbell back, straightening your arm for this.
After waiting 3-5 seconds, slowly return to its original position.
Regardless of the direct focus of training, for women, the most effective way to pump your arms and upper body as a whole is with dumbbell exercises. This type of physical activity has a minimum of contraindications and is considered the most complex in the correction of a female figure.
This characteristic is explained by the fact that during the exercise with dumbbells all muscle groups are strained, and not only the upper limbs, but in some cases, the muscles of the abdomen, buttocks and legs.
Understanding the benefits of exercising with dumbbells, as well as knowing the algorithm for doing the exercises, the girl will be able to change her body after 3-4 weeks of regular training.