Each of us, regardless of tastes, habits andpreferences, you want to be slim and fit. After all, it is excellent physical shape that is the key to health and a guarantee of graceful sexuality - men always pay attention to a refined and graceful female figure. But not every one of us has time for regular workouts and constant visits to the gym - for many, study, work and household chores take up everything, right up to the last free minute. And not everyone has a desire to rush somewhere early in the morning or right after a busy working day, when physical and moral strength is already running out. Fortunately, there is an alternative - dumbbell exercises for women at home: each of us can exercise in a comfortable environment and achieve the desired result - become more beautiful and athletic. And with all its effectiveness, training in your own apartment can be much more convenient than visiting the gym - this is evidenced by its following advantages:

• Catching up at home, we can plan our timetrainings, do exercises in between business and cares, when several free minutes will appear. Moreover, you can even comfortably settle in your favorite room, conducting classes during your favorite TV series or TV shows, and combine two things at once, without spending a single minute of your precious time.
• An important role is played by the fact that a visit to the gymand coach lessons cost money, while classes at home are free. Correctly picking up a set of exercises, each of us can maintain his physical form without harm to his wallet.
• Often trainers develop and offer a wholeprogram, which includes a series of exercises with dumbbells for women: for pectoral muscles, legs, biceps, back. Doing on it with a specialist, you will develop several muscle groups at once, even if you had to pull up one thing. Home workouts give you the opportunity to focus on those problems that you want to fix first.

Let's think about our delicate hands - theyshould always be beautiful and sporty, so that we can proudly put on a T-shirt or tank top, appear on the beach in a swimsuit - there is no place for long sleeves in the schedule of a sunny summer day. Remember that a trainer from the gym can select a program of exercises in which the emphasis will be on the press, chest or hips, and the arms will not be given attention first and foremost. Therefore, you need to take control of the situation and use one of the ready-made complexes - then by summer each of us will forget about blouses with long sleeves.

Exercises with dumbbells at home

Of all the variety of sports equipment, dumbbellsare the most convenient and versatile "trainer": you can easily choose a weight that is perfect for beginners with any level of training. At the same time, this sports equipment has a complex effect on the body: it strengthens various parts of the body, even if you are going to do exercises only for your arms. After all, the abdominal muscles are trained at the same time, the lower back is strengthened, and the cardiovascular system is strengthened. As a result, dumbbells are very effective, and this is taking into account the fact that they cost much less than a complex sports trainer, and that you will not spend so much time on a set of exercises with them. So go ahead - choose sports equipment, stock up on a good mood and a desire to work on yourself, and begin to strengthen your body and burn calories.

Simple and effective exercises with dumbbells

We want to tell you about fairly easy onesexercises that give good results: doing them regularly, each of us can be in excellent physical shape. And to be convinced of the effectiveness of such training, it is enough to look at the girls who performed similar sets of exercises with dumbbells for women: photos of slender figures and fit athletic bodies will best say that it is worth doing. Note that we emphasize those techniques that even the most miniature and fragile of us, even beginners with zero training, can easily do. An excellent exercise that strengthens the biceps and triceps is the "lift". To perform it, a girl needs to take a pair of small dumbbells, the weight of which should be a maximum of 1.5 kg. The "lift" must be done standing, on the count, according to the following scheme:

• initial position - arms relaxed and lowered along the body;
• at the expense of times - hands bend at the elbows and rise;
• at the expense of two - hands are divorced to the side;
• at the expense of three - through the sides of the hands are bred down, returning to the starting position.

Each girl can determine for herself how muchtimes to perform the "lift": we recommend starting with a small number of times and gradually increasing the load. Another simple dumbbell exercise for women for the arms is the "bridge": it will help strengthen your biceps. And all you need for it is a pair of two-kilogram dumbbells. The "bridge" is also done standing up, and the scheme for its implementation is simple:

• the starting position - hands are stretched out in front of you;
• at the expense of times - they go up;
• at the expense of two - hands with dumbbells are put behind the head, and as far as possible;
• at the expense of three - they again rise up, and then return to the starting position.

Recommendations for performing the "bridge" are as follows:the same as in the case of the "lift": start with one approach and several times, gradually increasing the load. When choosing exercises with dumbbells at home for women, do not forget to include "breeding" in your comprehensive program. After all, it is quite easy to do, and the effect it gives is impressive - while exercising, you will happily notice how your biceps and triceps are strengthening. To perform "breeding", you need to take a pair of one and a half kilogram dumbbells. Please note that this exercise is performed lying on the floor, according to the following simple scheme:

• the starting position - arms bent at the elbows and spread apart;
• at the expense of times - they need to be closed before the breast;
• at the expense of two - hands need to be set apart, returning them to their original position.

With the number of times and the number of approaches, everything is simple:Again, start small, increasing the load over time. It is necessary to say about what you need to start with when doing the "bridge", "lift", "breeding" and in general any exercise with dumbbells for women at home. Remember that too abrupt a start only harms, and does not bring you closer to success: starting with too much load, you will simply overexert yourself and the next day you will no longer be able to exercise normally. Here is our advice: take the above exercises for yourself, supplement them with techniques for another muscle group (let's say, for the chest) and start doing each of them 15-20 times in 3 sets. In this case, all your muscles will warm up in a timely manner without any overload, and the exercises themselves will be easy and interesting.

Simple exercises with dumbbells for pectoral muscles

We suggest supplementing your biceps and triceps training program with the following easy and quite effective techniques:

• It is necessary to lie down on a bench or, for example, onset stools so that you can bend your arms in the elbows, placing dumbbells at the chest level. After that, you just need to raise your hands up and return them to their original position - despite all its simplicity, this technique gives an excellent result.
• For the next exercise with dumbbellsfor women for pectoral muscles it is necessary to accept the same initial position, that is, to lie on a bench or stools. Then it is necessary to straighten the arms and place them in the sides, placing the dumbbells below the chest level. And then you need to take your hands over your head so that the two sports shells touch.
• The next easy exercise is performed standing, itprobably for every one of us. Hands with dumbbells stretch forward, palms up, and then bend at the elbows and slowly pull themselves to the shoulders - it's all simple.
• In order to perform the following exercise,you need to stand up straight, putting your feet to the width of your shoulders. Then it is necessary to take a dumbbell with both hands, placing it on the chest level. Then you just need to press your hands to the chest, holding a sports projectile, bending and placing elbows to the sides.
• There is another effective and well-knownexercise with dumbbells at home for women - "scissors". It is carried out standing: you just have to plant and cross arms outstretched, holding a sporting projectile.

We recommend choosing a couple of these exercises.and add them to the training program, which already includes the "lift", "bridge", "breeding". Then your exercises, despite all their ease, will be able to strengthen several muscle groups at once, paying equal attention to each of them.

The program of exercises for hands

We talked a lot about your future programclasses, about its composition from several effective techniques, therefore it is simply necessary to say about how to approach its implementation. Remember that any training begins with a warm-up: we advise you to do a couple of exercises from the selected complex, but without sports equipment. You will warm up your muscles well in such a “gentle” mode, without dumbbells. You should also not forget that to perform a particular exercise, you may need equipment with different weights. We advise you not to change the program: if you need 1.5 kg dumbbells for “breeding”, take them, and not two or kilogram ones. Otherwise, you risk overstraining your muscles or, conversely, not loading them enough, and then the training program will be disrupted. Let's think about when to do dumbbell exercises for women for arms: you need to develop a plan for the intensity of the exercises. Beginners' muscles need a day to rest, so we recommend training 2-3 days a week. Now about the approaches: each exercise should be repeated 2-4 times, with a break of 45-60 seconds. For beginners, we advise doing the exercises 10-15 times: if this is easy, you can increase this figure to 15-20. To make the training more interesting and effective, it is worth changing the program of the exercise complex every 1.5-2 months. To do this, you just need to include other exercises in the complex or at least rearrange them. In a word, the development and strengthening of biceps and triceps depends only on ourselves, on our desire and aspiration to be even more beautiful and attractive. This is a step that is worth taking - let's do dumbbell exercises for women without further ado: photos of slender, fit and athletic girls will tell us that we are on the right track. We advise you to read:

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