Every woman strives for a perfect body anddoes everything possible for this. However, many of us, having heard that it is possible to get into shape by doing exercises with dumbbells, shake our heads in disbelief. After all, lifting weights is a man's activity, it can give a refined female figure a "masculine" look. In fact, everything is not as scary as it seems. The right set of exercises will help strengthen the muscles, giving them a beautiful relief, as a result of which the body will acquire sexy, seductive shapes. Exercises with dumbbells are suitable for any muscles of the body, a program designed for a particular muscle group contains special exercises that are quite easy to do at home, without spending money on paying for a gym and time on a trip around the city. Today we will talk about leg exercises, but first let's go back to the dumbbells themselves, what is this sports equipment, what miracles is it capable of and how to choose the right load?
Why do we need dumbbells?
For women who only want todumbbells won't help you lose extra pounds, and quickly. Exercises with them are not so much about losing weight as about building muscle mass. Therefore, oddly enough, your weight will increase, but your figure, on the contrary, will lose volume and become more toned. In addition, strength exercises are beneficial for the body as a whole. Complex training strengthens muscle tissue, thereby supporting all internal organs, forcing them to work in the right mode. And strengthening the joints helps to reduce their fragility.
Choosing the right load
When comparing dumbbells with other sports equipmentshells, you can see that exercises with them are ideal for any loads, there are practically no restrictions. Leg workouts with dumbbells do not put much strain on the body, since this shell is lightweight. A woman who decides to exercise at home can choose dumbbells of any weight for herself. In addition, shells of various shapes and colors are now on sale, which look exactly “feminine”. It is best to opt for dumbbells that will fit comfortably in your hand, and their weight will not cause discomfort during exercise. If you are satisfied with your figure, but would like to slightly correct a separate part of it, in our case, the leg muscles, choose dumbbells with a small weight, up to one kilogram. But to build up relief muscles, buy heavier shells - at least three kilograms. Knowledgeable people do not recommend exercising more than two or three times a week, workouts should last about 45 minutes. This is necessary in order to allow the body and muscles of the legs to recover after the load. If desired, you can combine dumbbell exercises with other sports activities, such as swimming.
Effective complex containing exercises for the legs
So, we have come to the main thing - to the complex,strengthening the leg muscles. These exercises require a preliminary warm-up. Do a little warm-up or dance to your favorite music. When doing the exercises, be sure to watch your breathing - this is one of the main factors contributing to a successful workout. Lunges This exercise will help develop leg endurance and tone the front thigh muscles. Stand straight, putting your legs together, arms with dumbbells down along the body. Next, take a step forward with one leg and bend the knee so that it does not go forward, but is at the level of the ankle. Inhale and push off the floor, returning to the starting position. Do the same exercise with the other leg. Repeat the exercises 10-20 times for each leg, while you need to do at least two approaches. Reverse lunges This exercise with dumbbells allows you to tighten the back of the thighs. The starting position is the same as in the first exercise. Exhale and move your leg back, bend your knee so that it touches the floor. Entering, return to the starting position. Just like with the first exercise, it is recommended to do two sets of 10-20 reps. Squat This exercise is great for toning your legs, namely your gluteal muscles, and strengthening the front of your thigh. Stand straight, feet shoulder-width apart, lower your arms with dumbbells along your body. Exhale, squat, remember to keep your back straight! You don’t need to squat too much, just lower yourself as if you were sitting on a chair. Inhale, return to the starting position. You can supplement these exercises by raising your arms with dumbbells up to chest level. This will not only help tighten your buttocks, but also strengthen your chest and back muscles. The number of sets is equal to the first and second exercises. Squat in the “swallow” pose Doing this exercise regularly will tighten your calf and thigh muscles and teach you to keep your balance. Stand straight, legs together, hands with dumbbells down. Exhale and, lifting one leg above the floor, bend forward. In this case, the leg and body should be parallel to the floor. Surely many have recognized the famous "swallow" pose. As you inhale, bend the knee of the leg resting on the surface and squat, trying to make your hands with dumbbells touch the floor. Here you need to try to keep your back as straight as possible, this way you will reduce the load on it. Well, that's it, the leg workout is over! Don't forget to stretch your leg muscles so that they don't hurt so much in the morning.
A few words about nutrition
A question about nutrition in any sportis especially important. Of course, the diet of a person who works out with dumbbells does not imply constant fasting or eating some unfamiliar dishes. Wanting to pump up the muscles of your legs and other parts of your body, you should ensure that your diet is aimed specifically at raising energy in the body. Your diet should be dominated by dishes rich in proteins and vitamins, as well as vegetables and fruits. Try to avoid animal fats and carbohydrates. And do not torment yourself with starvation, this can lead to the opposite result - the skin will become flabby and "decorated" with a large number of stretch marks. And you do not want this, right? We really hope that these tips will help you, and your legs will become the envy of all the women around you, and men will not be able to pass by such ideal beauty! We advise you to read:
