The combination of training with dumbbells with aerobic training can bring excellent results in reducing body fat and body shaping. So if you dream of a slim figure without a protruding belly and unsightly folds, but with nicely, delicately outlined muscles, start training today! Here are the best dumbbell exercises for women that are light, easy and effective.
Table of contents
- 1 Exercises with dumbbells for women – how to create a training plan?
- 2 Exercises with dumbbells for girls and women – which weights to choose?
- 3 Exercising with dumbbells at home – an easy and effective set for women
- 3.1 Exercises with dumbbells for women – tricks and lunges to the side
- 3.2 2 Dumbbell exercises for women – squats
- 3.3 3. exercise with dumbbells for women – trunk turns
- 3.4 4. dumbbell exercises for women – side bends
- 3.5 5. dumbbell exercises for women – arm raises
- 3.6 6. dumbbell exercises for women – forearm raises
- 3.7 7. elbows drawn to the chest.
Exercises with dumbbells for women – how to create a training plan?
If we want to get rid of excessive kilograms and at the same time make our figure slimmer and bring out a bit of muscle, in 2-3 times a week it is worth serving ourselves an hour of running, swimming, cycling or other aerobic exercises, and on other days (also 2-3 times a week) bet on exercises with dumbbells. You can also decide on combined cycles – exercise less often (3-4 times a week), but longer, devoting, let’s say, half an hour for exercises with dumbbells and 50 minutes for treadmill, bike, aerobics, etc. Sticking to this type of training plan, you will quickly notice the effects in the form of weight loss and improvement in the appearance of your body.
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Exercises with dumbbells for girls and women – which weights to choose?
Surely none of us wants to look like a professional bodybuilder, so we do not have to focus on heavy weights. Dumbbells of 1 kg, 1.5 kg or 2 kg will be enough for us. 1 kg is a good option for beginners, but it will be more practical to buy dumbbells of 1.5 kg or 2 kg.
Admittedly, there are also 0.5 kg micro weights available, but these can quickly become less of a challenge for our muscles as we progress through training, and thus cease to be effective. Another comfortable option may be the purchase of adjustable dumbbells, thanks to which you don’t have to exchange the equipment for increasingly heavier ones, but only add new loads as your muscles develop.
Exercising with dumbbells at home – an easy and effective set for women
Exercises with dumbbells for women – tricks and lunges to the side
Stand slightly apart. Lower your arms along your body and hold the weights in your hands. Now step forward and bend your knee so that your calf and thigh make a right angle. The bent knee should not go beyond the toes. Keep this position for a while and return to the starting position. Repeat this exercise 10-15 times for each leg.
Next, perform lunges to the side. Stand with a slight straddle, dumbbells in hands, arms straight. Perform an intensive side lunge, bending the knee, the other leg remains straight. Keep your back straight and hold the hands with the dumbbells in front of you near the bent knee. Slowly transfer your weight to both legs, then to the other side of your body (bending the other knee). Return to the starting position. Repeat this exercise several times.
2 Dumbbell exercises for women – squats
Place your feet shoulder-width apart (or a little wider), grab the dumbbells, lower your arms loosely along your torso. Back straight, shoulder blades tight, hips slightly pushed back. Slowly perform a squat so that your thighs are parallel to the floor. Hold this position for 2 seconds, then return to the starting position. Repeat the exercise 15 times. More advanced persons I recommend also another variant of this exercise, namely squats with a jump.
3. exercise with dumbbells for women – trunk turns
Stand in a small stride. Grasp dumbbells in both hands and lift them up to the level of your chest. Make sure that your elbows and shoulders form one horizontal line. Twist the trunk to the right, return to the starting position, twist the trunk to the left. Repeat the exercise 15-20 times per side. 4.
4. dumbbell exercises for women – side bends
Stand slightly apart. Take a dumbbell in your right hand. Lower your arm loosely along your body. Bend your body at the waist and bend to the side so that the hand with the dumbbell is as close to the floor as possible. Return to the vertical position. Do this exercise also on the other arm (about 15 times in total for each arm). 5.
5. dumbbell exercises for women – arm raises
Stand a little apart, grab the dumbbells, lower your arms along your body. Raise your arms upwards until they are parallel to the floor. Slowly lower your arms. Repeat the exercise 15 times. 6.
6. dumbbell exercises for women – forearm raises
Place your feet shoulder-width apart, dumbbells in your hands, bend your elbows (so that your arm and forearm form a right angle). Slowly bring your hands to your chest, then lower them. Keep the elbows close to the body at all times. Repeat the exercise 20 times. 7.
7. elbows drawn to the chest.
Stand with a small stride. Raise your arms in front of you, elbows stick together at the level of your chest. The arm and the forearm should form a right angle. Place your elbows to the sides, then again join them in front of you and place them apart again. Repeat this exercise several times.
Each exercise should be performed in 2-5 series.
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