Hands are one of the sexiest partsfemale body. Firm elastic skin, toned muscles and a smooth curve of the shoulder line certainly attract men's attention. You should always take care of your hands, but their appearance becomes especially relevant before the opening of the beach season. Short wing sleeves on dresses and frivolous straps on weightless sundresses are not able to hide the fat deposits behind which the sculptural beauty of women's hands hides all winter. If you decide to immediately correct the current situation, you should start exercising now. Strength exercises with dumbbells are very effective for losing weight in your arms, provided that they are systematic and regular. At the same time, it is recommended to strengthen the muscles of the chest, abdomen, back, thighs and buttocks. Then your toned and athletic figure can only be envied.

How to choose the optimal load

To make the shape of your hands beautiful, it is very importantchoose the optimal load. Exercises with dumbbells weighing 1.5-3 kilograms are not intended for too heavy loads. Therefore, they will only help strengthen the muscle mass of the forearms, gradually forming their beautiful relief. It will not be possible to pump up muscles to the state of biceps and triceps of bodybuilders using dumbbells alone, since this is impossible without food supplements. The natural level of testosterone in the body of women is relatively low, so you should not be afraid of losing your feminine contours. As a sports equipment, dumbbells are extremely convenient for performing a number of exercises. The variety of countless models for women will make it easy to choose the right weight and the right shape. Fitness experts do not advise training arms with dumbbells more often than 2-3 times a week, since the body needs some time to recover. The duration of one session is 45-50 minutes. As a rule, the program gives after 6-8 weeks of training.

Classic exercises with dumbbells

Before you start doing exercises withdumbbells, you need to warm up your muscles well. Warm-up for women includes 2-3 dozen jumps on your toes and arm rotations, simulating movements with a skipping rope. You can also use deep swings with each leg while bending forward or swinging your arms with your body bent. The main part of the workout provides strength training and contains fat-burning exercises. Regularity of such exercises can strengthen the entire muscle corset that holds women's internal organs in place. In addition, flexibility of the joints develops, which prevents their fragility and brittleness. This is especially important for women over 35 years of age.

• Traditional stance Arms extended in front of you,the dumbbells are directed towards the floor. While inhaling, raise both arms up and move them back as far as possible. The effect of the exercise will be stronger if you also move one leg back, bending strongly. It is necessary to hold your breath for a couple of seconds, fixing the muscle tension. While exhaling, return to the starting position;
• Half Squat with Arm Curl with Dumbbells inSlowly lower your arms until your thighs are parallel to the floor, pulling in your abs. Lock in this position. Begin smoothly bending and unbending your elbows for two counts. Do the exercise without sudden movements. Try to press your forearms tightly to your body. Just 20 repetitions in this position will help you burn more calories and lose weight faster than you expected;
• Exercises in a lying position Lie down on the floor,bend your knees. Spread your arms with dumbbells to the sides, bending your elbows at a right angle. Straining your arm muscles, close them in front of your chest, fixing the position for a while. Repeat 15-20 times;
• Lunges Drop into a lunge on one leg so thatso that the thigh is parallel to the floor. Lower your arms with dumbbells along the body, pull in your stomach. On two counts, slowly raise your arms or spread them to the sides parallel to the thigh. Then return them back. After 10 repetitions, change legs;
• Dumbbell Bent Arm Extensionsknees With your elbows bent to the sides, hold the dumbbells in front of your chest. Hold the position for a few seconds. Slowly raise your arms up, stretching your entire body and rising up on your toes. Return to the starting position just as slowly. Repeat 15-20 times;
• Windmill Tilt the body parallelfloor, hold the position for a few moments. Lower your straight arms with dumbbells freely. Make circular swings with each arm, achieving perpendicularity with the floor. Do at least 15 repetitions for each arm;
• Chair Exercises for Overweight WomenLean one hand and knee on the seat of the chair, move the other leg slightly back. Press the other hand with the dumbbell to the body, bend at the elbow. Without making any sudden movements, move the hand with the weight back, straining the biceps. Fix the elbow, then slowly return the hand back. Repeat 10 times for each hand.

Power Yoga

Yoga classes can also be done withdumbbells. The program is quite simple and does not require specific skills or many years of experience. Such exercises are good for women who are strong in spirit and strive for harmony.

• Utkatasana Stand up, lower your arms with dumbbellsalong the body, tense them. Now squat. The back should be straight, the angle between the thigh and shin is 90 degrees. To maintain balance, concentrate your gaze on one point in front of you. Clasp your hands in front. Inhale, jerk one arm, moving it up and back. Straighten your arm as you exhale. First, jerk each arm in turn, then both arms at the same time;
• Tree Pose Stand on one leg and rest the otherleg to the thigh first. Arms with dumbbells spread to the sides. As you inhale, slowly raise your arms one by one, as you exhale, lower them. Repeat 10-15 times, working with your arms simultaneously;
• Warrior Pose Step one leg back and your torsoBend forward. One arm is extended, the other holds the dumbbell under the armpit. Make sure that the elbow is turned upward. As you exhale, change the arm and leg. This pose is very effective for women with a weak shoulder girdle, as it helps to strengthen it and give it relief.

 

Contraindications

• Do not swing your arm muscles at home, if you have a number of chronic diseases. These include heart disease, kidney disease, asthma or hypertension;
• If women have problems with the thyroid gland or with the spine, physical activity should be minimal. It will be better if you exercise these exercises under the supervision of a doctor;
• Also, do not overload yourself with dumbbells during critical days, pregnancy or lactation.

Purposefulness, will and desire to achievelasting positive effect will help reduce the time it takes to get back into shape. Comprehensive measures combined with a balanced diet and a healthy lifestyle will help to consolidate the result for many years. We recommend reading:

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