Exercises with dumbbells for women. Exercises for the chest for women

Exercise with weights for women are the best way to increase the tone of their muscles. Thanks to regular exercise, you can become more beautiful and slimmer. It was considered that about one hour training perform active complex can lose up to 40 kcal. And this result is quite significant.

Excess weight will disappear, self-confidence will be

With constant training with dumbbells can once and for all get rid of excess weight. Muscles can be strengthened. And this, in turn, means that the results will be more spectacular than from many diets.

It should be noted that the exercises with dumbbells for women can give confidence. It will greatly improved health. Furthermore, one can significantly slow the aging changes. As is known, with older women waiting for one major trouble - bones will lose density and become more brittle and fragile. By making the training complexes can prevent the occurrence of diseases such as osteoporosis. Just a few small lessons per week will help to forget about the possible problems with bones.

It is possible to get rid of the pain

Many women face painful aching in the back. As shown by numerous studies, if we begin to purposefully perform strength exercises, all these problems will disappear. This is due mainly to the fact that due to regular exercise can strengthen the muscles of the back and waist.

Advantages enjoyed dumbbell

The exercises with dumbbells for women have many advantages. Among them are the possibility of training in the home. However, there is a perception that due to the increased arm muscles lose their former attraction. However, all this is not so. On the contrary, the hands will become even more attractive, so do not be afraid of sports equipment. Exercise with weights for women are no different high complexity. However, they carry enormous benefit to the whole organism. In addition, you can easily acquire the figure, which is constantly dreaming of the fair half of mankind.

Make a selection of sports equipment

Choosing dumbbells for women, it is necessary to pay special attention to their weight. They need to be comfortable. In order to exercise regularly, you can buy a stock, the weight of which will reach 1-2 kilograms. This is especially true of women who previously were not engaged sports.

How to train?

On the classes have to spend about 45 minutes. Training should be no more than 4 times a week. In the event that the first days will be cheering the muscles, you should not be afraid - this is quite normal and natural process that says that began strengthening the muscle tissue. After the first training is necessary to make a break. By doing the exercises should be approached gradually, without too much fuss and negligence.

If you have been too high a pressure, it is necessary to proceed to training only after consulting your doctor. Over time, you can create your own for yourself almost any set of exercises. For women, the first time it is recommended to perform some of the most popular training.

A popular exercise

The simplest technique for exercise - lifting dumbbells to your shoulders. It is necessary to put your feet shoulder width apart while holding the back in a straight position. You must fix the weighting agent so grip in which the knuckles facing forward. Raise the right hand to the shoulder, making exhalation. Fixing for a few seconds in this state, it is necessary to gradually drop. In this case it must be made breath. Do 10 repetitions on one hand, and then repeat the same with the other hand. You can also change them alternately.

We strengthen the waist and abdominal muscles

Discussing strength training for women should be made such that can be used to strengthen the muscles of the waist. Stand with your legs apart at shoulder width. Carrying a load is inclined forward. Hands at the same time should be lowered to the floor. Begin to rotate the body in different directions alternately. The back of this should be a straight line. It is necessary to carry out the order of 20 repetitions on each side.

The abdominal muscles can be strengthened as follows. Take a dumbbell in your right hand. The left should be placed at the waist. Feet slightly apart. The back should be straight. Straining abdominal muscles, do a deep slope to the right. The pelvis is not advisable to move at the same time. Repeating the procedure 10 times, take a dumbbell in the other hand and repeat the exercise.

Do not forget the back and legs

The best exercises for women assume and exercise the back muscles. It is necessary to lay down, knees bent. Soles, it should be to rest on the floor. Hands, in which it is necessary to fix the dumbbells should be straight in front of chest. The right hand should be lowered her head. Left at this time should be directed to the hips. After this hand should be returned to its original position. Do the exercise you need to alternate. Repetitions should be done at least 5.

Take a chair, sit on the edge, dilute the feet so that it was about 10 centimeters between them. It is necessary to put a dumbbell on his knees, holding their hands. You need to tear off the heel from the floor, trying to get up on your toes. The chair did not have to get up. In addition to the feet, nothing should not move. Repeat the exercise is necessary as long as until the first signs of fatigue.

It is necessary to define the objectives of the

If you can not choose a specific variety of exercises, you should decide what body parts are most important to you. Usually it is the hands and chest muscles. Press with dumbbells swing is not recommended, as this may increase in the volume of waist. The same can be said about the squat. So, should describe some popular exercises for pectoral muscles. Women, however, do not think that after their performance instantly increase breast several sizes. No, all that can be achieved through training, - just pull the breast, giving the volume of muscles. However, the gain still will not be significant. But regardless of the volumes, high breasts will always be beautiful.

The exercises aimed at pecs

It is necessary to stand up, legs spread shoulder width apart. Hands with dumbbells should be raised above the head, connecting them together. It needs to gradually and carefully start bending your elbows, setting the stage for a brush loaded with his head. Having reached the highest possible point, the hands should be returned to its original position. Do you need a maximum of 4 sets of 8 repetitions in each set. Break between sets should be up to 1 minute. If you are looking for triceps exercises for women, this type of training can safely take note.

It is necessary to lay down on the floor or on a bench. Hands should be raised up with his hands jammed into the load. First we need to just start to attract moderate weights to your chest by bending the elbow, which in this case must go in different directions. Over time, exercise can be complicated. Hands with dumbbells, you can start to breed in hand until the moment until the line is formed between the brushes. Then they are reduced again. Approaches should be no more than 4 repeats should be performed not more than 8. Break equal to one minute. We must stand with legs apart at shoulder width. Back must be kept in an upright position. Hands must be pulled forward by removing the wrist outward. You need to start gently bend the elbows, pulling weights to himself. After reaching the highest possible point of the hand should be returned to its original position. Exercise need be done gradually and without fuss.

The next element is typically performed by athletes involved in ski run. It is necessary to tilt the body slightly forward. Hands should be raised to chest level and slightly bent at the elbows. They should be positioned so that the top of dumbbells "looked" in the direction of the floor. Lap joints start to perform back if you push. Do 4 sets of 8 repetitions in each set.

Exercises to practice hands

It has been listed exercises for breast for women. Naturally, their implementation will be involved, and arm muscles. However, they are loaded to a lesser extent than the breast. Further training complex will be discussed, which aims at hand, namely their weight loss.

It is necessary to stand up straight. In his hands, which should hang freely along the body, you must hold down the dumbbells. Feet need to place hip-width apart. First you need to bend the elbows, in connection with which hands rise to her chest. From the body limbs should not rip. Then it is necessary to straighten the elbows, hands forming a straight line with your shoulders. At the last stage, it is necessary to describe the arc of his hands, returning them to their original position. Make four sets of 8 replicates each.

The situation must be left the same as in the above case. Only need to arrange the legs shoulder-width apart. One leg should apply slightly forward, moving her basic body weight. Housing in this case it is necessary to tilt down about 45 degrees. The same name with the taken forward foot arm should be set slightly above the knee with his elbow. The free hand should grip the dumbbell. It is this need to start arm flexion and extension. After completing 8 repetitions, it is necessary to change the hands and feet. And so 4 sets. Standing or sitting on a bench / chair, stretch your arms, forming a straight line with them. The shoulders should not lift at the same time. The elbows should be facing down and the wrist - up. It is necessary to bend the arm until until it reaches an angle of 90 degrees. After that, they should pick up, straightening your elbows. Then we take a starting position. 4 sets of 8 repetitions.