How to properly use dumbbells for weight loss for women: a set of the best exercises for home

Unlike a fitness club, at home there are no barbells or special exercise equipment to specifically target each muscle group. Therefore, the most effective way to get rid of extra pounds at home is to use dumbbells. With their help, you can effectively pump up your hips, buttocks, abs, back, chest and arms, achieve significant calorie consumption, increase metabolic rate and break down fat deposits.

Charger

Intensive exercise will help to “boost” your metabolism throughout the day. It must be performed immediately after waking up, on an empty stomach (drinking still water is allowed).

As a morning exercise, dance aerobics with dumbbells is most effective. The technique combines strength and aerobic elements, helps saturate tissues with oxygen, improve muscle tone, prepare the heart and other internal organs for upcoming strength loads.

Sequence of implementation:

1. Turn on dynamic music.
2. Take 2 small dumbbells in your hands.
3. To the beat of the rhythm in a non-stop style, perform a series of movements with your arms and body: lifting dumbbells in different directions, turning and bending your torso, lifting your legs, jumping in place, lunging forward.

The duration and intensity of exercise should depend on the age, weight and level of functional training of the woman. In most cases, morning exercises with dumbbells are performed at an average pace for 10-15 minutes.

In order not to cause harm to the body, beginners should monitor their pulse during exercise. The maximum permissible number of heartbeats at peak load is calculated by the formula: 220 minus age.

Latissimus dorsi training

Dumbbells for weight loss can also be used to work the latissimus dorsi muscles. Their mass should be increased to a level with which it is possible to perform a maximum of 8-10 repetitions.

If training the latissimus muscles with dumbbells is carried out in combination with pull-ups, the exercises should be performed sequentially, one after another.

Bent-over row

An effective exercise for the back can also load the biceps of the shoulder, thighs and buttocks. Execution algorithm:

1. Take 2 identical dumbbells in your hands.
2. Place your feet at shoulder width.
3. Tilt your upper body forward 45 degrees.
4. Straighten your arms in front of you at chest level.
5. Pull in your stomach.
6. As you exhale, pull the dumbbells toward your stomach (elbows move along the body).
7. As you inhale, lower your arms down.
8. Do 10 repetitions, then rest for 2 minutes and perform the exercise 4 more times.

If you move your elbows out to the sides during a row, the emphasis of the load will shift to the deltoid and rhomboid muscles. The exercise in this case will be called “inclined rowing.”

Single dumbbell row

The exercise allows you to focus the load on each side of the body in turn, thereby increasing the efficiency of working the latissimus dorsi muscles. Technique:

1. Take the projectile in your left hand.
2. Rest your right knee and palm on the bench.
3. Align the position of the spine in one plane.
4. As you exhale, pull the dumbbell toward your stomach.
5. As you inhale, lower your arm down until it is fully extended.
6. Perform 10 repetitions, then do rows with your right hand in a similar pattern.

The number of approaches is 5-6. The time interval between episodes is 2 minutes.

Aspects to know before you start training

The set of muscles located in the back area is the largest muscle group of the entire human body. Pumped trapezius muscles give your figure power, and the latissimus muscles will make your shoulders wider. It is important to remember that back exercises, which are performed in the gym in order to pump up this part of the body, are very traumatic. And if the load is given incorrectly, that is, very large at once, then there is a high risk of injuring the back and provoking the development of a number of pathologies.

If you exercise incorrectly, you can injure your back.

Attention! Incorrectly dosed load on the back muscles can cause the development of osteochondrosis, intervertebral hernias, etc.

That’s why you shouldn’t rush right off the bat – you need to load your muscles gradually, starting with the simplest basic exercises. This is especially true for those people who until some time were far from sports and led a sedentary lifestyle.

Back exercises

As for people who are not trying to pump up their back, but simply want to improve their physical fitness a little, then for them the load at first should be dosed. For those who already have a number of problems with the spine, it is better to consult a doctor about the possibility of playing sports. In the latter case, it is still better to exclude serious strength exercises and focus on physical therapy or back stretching. These types of physical activity can also improve the condition of your back, but will not aggravate the current situation.

Prices for back belts

Breast work

Together with classic push-ups, dumbbell exercises allow women to create a more powerful load in the pectoral muscles, increasing the rate of fat burning throughout the body.

To carry out effective training at home, you will need a gymnastic bench with a variable inclination angle.

“Wingspan” lying down (fly)

It is advisable to use the exercise at the very beginning of the lesson, as it helps to stretch the chest muscles and make their subsequent development more effective.

Execution algorithm:

1. Fix 2 dumbbells in your palms and lower yourself to the floor in a supine position.
2. Raise your legs up, bending your knees at a right angle.
3. Straighten your arms with weights in front of you at chest level.
4. As you inhale, raise your arms to the sides.
5. As you exhale, bring the dumbbells together.

Number of repetitions - 12-14, series - 5. Time interval between approaches - 90 seconds.

Bench press

A classic exercise for pumping up the chest, you can effectively load the triceps brachii and the anterior deltoids.

Execution sequence:

1. Take dumbbells in your hands and lie with your back on a horizontal bench.
2. Place your feet on the floor, bending your knees at a right angle.
3. Straighten your arms with weights in front of you at chest level.
4. While inhaling, lower the dumbbells down, spreading your elbows to the sides.
5. As you exhale, lift the projectile up until your arms are completely straightened.
6. Repeat the movement 10-14 times.
7. Rest for 2 minutes and do another 5 series.

Incline Press

Changing the angle of the torso during the exercise allows you to shift the load to the upper part of the pectoral muscle. Implementation algorithm:

1. Raise the back of the bench up 35-45 degrees.
2. Take dumbbells in your hands and sit on the apparatus in a sitting position.
3. Lower your back onto the bench.
4. Extend your arms with weights up just above chest level.
5. As you inhale, lower the dumbbells down while simultaneously moving your elbows out to the sides.
6. As you exhale, press the weight upward.

Number of repetitions - 12-14, approaches - 4-6. You should rest no more than 2 minutes between series.

Static push-ups with dumbbells

Using dumbbells during push-ups makes it possible to work the pectoral muscles more deeply, and the static phase allows you to create a new, unusual load.

Execution technique.

1. Lower yourself to a horizontal position and rest the dumbbells on the surface at shoulder width.
2. Spread your feet 30 cm and lift them onto your toes.
3. Raise and straighten the body in one line (this position will be the starting position).
4. Lower your chest down until your arms are not fully bent at the elbow joint.
5. Fix in this position for 10 seconds, then completely lower the upper part of the body down.
6. Quickly straighten your arms to the starting position.
7. Do 15 reps.
8. After a minute's rest to restore strength, perform another 5 series.

Gymnastics for hips and buttocks

Dumbbells for weight loss can also be used while training leg muscles. Weighting allows you to create additional stress and cause a more powerful level of functional stress.

Before pumping the hips and buttocks, you should additionally stretch the hip joint. To do this, you need to perform circular movements with your pelvis clockwise and counterclockwise.

Deadlift on straight legs

The exercise effectively loads the gluteal muscles and lumbar extensor muscles. The abs and back of the thigh also receive load.

Technique:

1. Grab the dumbbells and place them on your straight arms.
2. Spread your shins shoulder width apart.
3. While inhaling, tilt the body down until a right angle is formed (the dumbbells are lowered parallel to the shins).
4. As you exhale, straighten your torso to a vertical position.
5. Do 10 repetitions, then rest for 2 minutes and perform the exercise 4-5 more times.

Squats with dumbbells

During the exercise, the muscles of the thighs, buttocks, abs and lumbar extensor muscles are worked out. Sequencing:

1. Spread your feet shoulder-width apart and step your heels onto a small hill of 5-7 cm.
2. Place the dumbbells at your sides with your arms straight.
3. As you inhale, lower your body to a sitting position.
4. As you exhale, raise your body to a vertical position.

Number of repetitions - 8-12, approaches - 5-6. The rest time between series is 2 minutes.

Lunges: side, cross, Bulgarian, reverse

Lunges in various variations allow you to thoroughly work the muscles of the thighs and buttocks, create a high functional load on all organs and systems, thereby increasing the rate of weight loss.

Technique for performing classic lunges:

1. Take dumbbells in your hands.
2. Take a standing position and straighten your body in one vertical line.
3. Take a step forward with your right foot, transferring your own body weight to it (the back leg should bend at the knee and go down during the movement).
4. Return to a standing position and lunge onto your left leg.
5. Alternately perform 12-14 repetitions with your right and left legs.
6. Rest for 2 minutes and perform the exercise 4 more times.

A side lunge is performed using a similar technique, only the step is taken not forward, but to the side. During a reverse lunge, you step backwards.

Bulgarian lunges are a squat on the front leg, during which the shin of the back leg is located on a hill (bench or platform). During cross lunges, the right foot moves behind the left foot, and vice versa.

Sumo squats and dumbbell biceps curls

A complex exercise allows you to simultaneously work out your buttocks, thighs and biceps. Technique:

1. Fix the dumbbells in your hands.
2. Spread your legs wide and point your toes out to the sides.
3. Raise the dumbbells up and place them over your upper chest.
4. As you inhale, lower your torso down while lowering the dumbbells.
5. As you exhale, straighten up into a vertical position, lifting the dumbbells onto your biceps.
6. Perform 12 repetitions, then take a two-minute rest break and perform another 5 approaches.

Lifting onto a bench with dumbbells

An energy-intensive exercise for weight loss, during which the biceps of the shoulders, hips, buttocks and lumbar extensor muscles receive stress.

Execution algorithm:

1. Place a bench in front of you, take the shells in your hands.
2. Step with your left foot, then immediately raise your right thigh and dumbbells to your biceps.
3. Return to a standing position.
4. Perform a similar rise onto the bench with your right foot.

The number of repetitions in one series is 10-14, the number of approaches is 4-6. The rest time between series is 90 seconds.

Seated biceps curls[edit | edit code]

Seated biceps curls
GOAL:

Long biceps bun.

Although standing barbell curls are considered the best exercise, seated dumbbell curls are just as good. Moreover, they have an obvious advantage. Firstly, the starting position provides a strong stretch to the biceps. It serves as an additional growth stimulating factor. The barbell, as you know, does not provide stretching. On the contrary, at the start you have to bend your elbows slightly. Secondly, dumbbells allow you to perform supination, i.e. turn the hands outward. Rigid fixation of the hands on the barbell does not allow supination. For this reason, barbell lifts forcefully load only one long strand of the biceps. When you supinate your hand, according to the law of anatomy, the internal short bundle of the biceps is actively involved in the movement. Thus, dumbbell curls are a complex movement that provides contraction of the entire biceps.

DOING THE EXERCISE:

Take a sitting position on an incline bench. Using a strictly isolated force on one biceps, bend your elbow and bring the dumbbell to your shoulder of the same name. As you lift the dumbbell, turn your hand outward. At the end point of the amplitude, take a short static pause and feel the strongest tension in both biceps bundles. Slowly straighten your elbow, repeating the movement in reverse. After completing the exercise with one hand, move on to the other hand.

NOTES:

To make lifting a heavy dumbbell easier, use a neutral grip.

SAMPLE COMPLEX:

Standing biceps curls 4x12-15 Scott bench curls 4x10-12 Seated biceps curls 4x15-20 (From time to time, perform the exercise with both arms at the same time. When you reach failure, go to alternating curls) Hammer on a block 3x12-15

Abdominal pumping

Exercises with dumbbells will help reduce the volume of the abdomen and form beautiful sculpted cubes on it.

Abdominal training is most effective in a high-repetition style.

Side bends

The exercise makes it possible to tighten the lateral abdominal muscles (remove the sides), reducing the size of the waist and the amount of fat on it.

Execution sequence:

1. Hold dumbbells in your hands and place them on the sides of your thighs.
2. Place your feet shoulder-width apart.
3. Using smooth movements, perform 25 body tilts to the right and left sides, holding the dumbbells on the surface of the thighs.
4. Rest for 45-60 seconds and perform the exercise 5 more times.

Raising arms with twisting on straight legs

The complex movement combines two exercises: pullovers (lifting dumbbells with straight arms while lying on your back) and regular straight crunches (raising your legs and shoulder blades up from a lying position). This allows for simultaneous pumping of the latissimus dorsi and abdominal muscles.

Technique:

1. Take dumbbells in your hands and take the starting position: lie on a gymnastics mat with your back down, bring your shins together, lift your legs up at an angle of 35 degrees and stretch the dumbbells behind your head.
2. As you exhale, lift your legs up while simultaneously lifting the dumbbells: at the end of the movement, your hips and arms should be positioned in a vertical plane parallel to each other.
3. As you exhale, return to the starting position.
4. Perform 15-20 repetitions, then rest for 45-55 seconds and do another 5 series.

Deadlift[edit | edit code]

Dumbbell Deadlift OBJECTIVE
:

Total lean body mass with emphasis on the legs and back.

Although the classic barbell deadlift is considered the best compound exercise, it is not without its disadvantages. Remember, you are holding a barbell in front of you, and therefore the heavier it is, the more energy you waste simply maintaining balance. Swap the barbell for a pair of heavy dumbbells, and you'll be surprised to admit that this type of deadlift is much more comfortable. You hold the dumbbells on the sides of the body, and therefore when the body is extended and tilted, the vector of their movement exactly coincides with its vertical axis. Thanks to this, the strength of the back and quadriceps becomes optimal. And you can feel it right away! The subjective sensation of the legs and back muscles becomes clear and precise for the first time. Even completely green beginners experience real pleasure from such a workout!

DOING THE EXERCISE:

Sit down and securely strap the dumbbells to your hands with gymnastics straps. Next, take the starting position as for a classic deadlift. Keep your back straight and slightly lift your body up to lock your arms and weights into a rigid “frame.” From this “tight” position, begin to slowly straighten until you are completely straight. Remember that the straightening of the main working joints, knee and hip, must be simultaneous. If there is a discrepancy, it means the weight is too heavy for you. Take lighter dumbbells and repeat the movement technically.

NOTES:

Use gymnastic straps.

SAMPLE COMPLEX:

Wide overhead row 4x10-15 Deadlift 4x6-10 (after completing the last set, take dumbbells that are 20-30% lighter and finish the additional set to failure) Bent-over barbell row 3x12-15 T-bar row 3x12-15 Straight-arm row 3x10-12

Common mistakes when performing exercises with dumbbells

Many women believe that the greater the weight, the faster the rate of weight loss. In fact, you shouldn’t strive for high loads. The weight of the apparatus should be increased gradually, by 5-10% with each subsequent workout. This will make it possible to avoid injuries and prevent stagnation of results caused by muscle adaptation to stress.

Special attention must be paid to the position of the back. In exercises such as squats, lunges, and dumbbell rows, you should constantly monitor the position of the spine - it should remain straight throughout the entire range of motion. You cannot arch your back: this can cause displacement of the intervertebral discs.

A rationally selected sports uniform will help minimize the likelihood of injury. It should completely cover the hip, knee and elbow joints, allow air to pass through and not restrict movement.

Cast dumbbells vs collapsible ones

Before purchasing dumbbells, you need to decide on the tasks that are assigned to them. For example, if you plan to constantly increase muscle mass, then you should take collapsible dumbbells and increase their weight over time. For fitness training, sports equipment with a fixed weight is suitable, which will allow you to maintain a given muscle tone.

Dumbbells with removable weights are the most versatile

Dumbbells with the ability to add weight are versatile. Using cast models, after a certain time you will be faced with the need to purchase a new, heavier pair, as the muscles will require further growth. Homemade dumbbells are inferior in convenience to store-bought ones: for full-fledged training, you need to cast a dozen shells or pancakes, the weight of which will also have to be increased over time.

Contraindications

Dumbbells for weight loss should not be used by women in the first month after childbirth. It is also necessary to refuse weight training in situations where there are severe joint pathologies.

Weight training may be contraindicated in cases of diseases of the cardiovascular system, internal organs, or hormonal disorders.

To eliminate negative consequences, before starting to perform a set of exercises with dumbbells, it is recommended to consult with a sports doctor or fitness trainer.