Beautiful body is the dream of any woman. Exercises with dumbbells provide the possibility to become an owner of a slim, tightened figure, good posture and strong muscles in a blink of an eye. Not only will they help to correct the posture, lose weight, effectively combat age-related changes, but will also become an integral part of the standard weight loss program. Physical exercises are used as the main means of power development, the execution of which requires a greater amount of muscle tension than in the usual conditions of their functioning. These exercises are called power exercises.
Muscle strength is the maximum muscle development effort; muscular endurance is the ability of the muscle to support the development of effort over a period of time. Strength and endurance are interconnected; an increase in one usually results in an increase in the other. The proper level of strength and endurance allows a person to perform his day-to-day work more efficiently. In addition, the strength and endurance of the muscles of the trunk prevent the appearance of pain in the area of the lumbar spine.
In this article, we will talk about how to get rid of excess weight, doing exercises for weight loss with dumbbells at home, and also give an example of a complex of elementary exercises for weight loss for women. It is not necessary to attend the gym for this. It is possible to do it at home. Instead of dumbbells, you can use improvised materials, namely bottles with water. Enjoy training. During classes, listen to pleasant music. It is important that the clothes and mat for exercises are comfortable. Between the workouts take a break for 1-2 days in order not to strain the muscles of the body.
The effect of exercises with dumbbells
First of all, you must understand that your health is only in your hands. Exercises with dumbbells have a very positive effect on women's organism. In particular, they develop:
- Musculoskeletal system;
- Cardiovascular system;
- Strengthens muscles.
Regular exercises with a small weight and a large number of reps lead to increased muscular endurance, which is associated with an increase in the muscle:
- Concentration of myoglobin;
- Number of capillaries;
- The size and number of mitochondria.
Many women who are involved in fitness programs are worried that they may have too much muscle volume. However, studies have shown that women generally increase their strength with a slight increase in muscle volume. An important role is played by the relative amount of testosterone in the body.
Correct exercising with dumbbels
Starting up with dumbbell exercises, you first need to make a plan of training and choose the time to execute them. Training should be constantly.
Start training with the lightweight dumbbells weighing 1 kg. Increasing the weight of dumbbells should be gradual, bringing up to 3 kg in just a few months of regular training.
Exercise physical exercises with dumbbells no earlier than two hours after meals.
Develop your body in harmony. Include all muscle groups in each training exercise. This will allow you to lose weight evenly and get the desired shape proportionally.
Do not make sharp movements. Exercises with dumbbells should be performed smoothly, without jerks, only then your muscles will work correctly and you will receive the desired effect from training.
Before you start your workout, warm the muscles of the whole body. You can perform jogging in a place with a high knee lift, make waves with legs and arms, and tilting forward and sideways. A small three-minute warm-up will increase the effect of weight loss exercises and will allow you to avoid any injuries during the classes.
Ending training requires stretching. This allows you to relax muscles; in addition, stretching is very useful for joints and ligaments.
By regularly performing weight loss exercises with dumbbells at home, you will be able to cope with overweight in just a few weeks. Do not think that the effect will be noticeable in a few days. Come to the question comprehensively. It is necessary to understand that a beautiful, slender body requires some effort and time. By completing a series of exercises for weight loss, you will simultaneously reduce weight and make your body relief and attractive.
Exercise 1. “Lightning Clasp”
A. Starting position (hereinafter - SP): rise, slightly bending legs in the knees, pull the muscles of the abdomen to the spine. Take dumbbells, hold your hands slightly below the thallium level. Dumbbells touch each other.
B. While holding the dumbbells next to each other, inflate and raise your arms, lacing in the sides (photo 1). At the exhale, lower them. Repeat the exercise. Run for 1 minute.
Exercise 2. “Power:”
A. Stand up at SP. Lower your hands with dumbbells along the trunk with your palms up.
B. Inhale underneath the hands of hands to the shoulders (photo 2). At your fingertips, lower your hands. Repeat the exercise. Run for 1 minute.
Exercise 3. “Lifting hands to the sides”
A. Stand up at SP. Put your hands with dumbbells in front of you just below your waist, your hands are turned to each other. Slightly bend forward to the lumbar.
B. Do not lift your shoulders, exhale and raise your arms to the sides to the level of the shoulders (photo 3). Lower your arms in your breath. Repeat the exercise. Run for 1 minute.
Exercise 4. “Scissors” by hands
A. Stand up at SP. Lower your hands with dumbbells along the trunk, turning them back with your hands. Without lifting shoulders, exhale and hold a slightly bent elbow right arm forward to the level of the chest (photo 4).
B. At the inspiration, lower your arm. Repeat the exercise with your left hand. Keep your hands in rotation for 1 minute.
Exercise 5. “Sun”
A. Stand up at SP. Tilt from waist forward at an angle of 450, holding hands under your chest and bending them slightly in your elbows. The hands are turned to each other.
B. At the inhalation, raise your arms sideways to the level of the shoulders, holding them all the time bent at the elbows (photo 5). At the exhale, lower your hands. Repeat the exercise. Run for 1 minute.
Exercise 6. Exercising the hands up
A. Stand up at SP. Lower your hands with dumbbells along the towel, turning your palms to your hips. On the forearm, lift your right arm upwards over your head, stretch it to the ceiling. Left hand stretched down (photo 6).
B. On the breath, change your hands with seats, lifting upwards, and lowering the right down. Continue to rotate your hands for 1 minute.
Exercise 7. Stripping triceps
A. Stand up at SP. Pulling both dumbbells in your right hand, straighten your arm up. Submerged left-handed right.
B. At the inhalation, bend your right arm in the elbow, removing the dumbbells behind the head (photo 7). On exhalation, turn the arm to its original position. Repeat the exercise for 30 seconds, then change your hand.
