Dumbbells are a universal tool for building a beautiful figure in any conditions. Exercises with weights are best suited to pump up or, conversely, to dry out and show relief.
We offer you an effective full-body workout program for girls that will help you get into great shape. The complex consists of three full-body workouts with dumbbells, aimed at all muscle groups.
Weekly training plan:
- Mon: Day 1 (suggested below)
- VT: Butt workout (optional)
- Wed: Day 2 (suggested below)
- TH: Abs workout (optional)
- PT: Day 3 (suggested below)
- SB: Full body stretching (optional)
You can train 3 times a week or 6 times a week, your choice. Instead of dumbbells, you can use water bottles for the first time.
Correct selection of dumbbell weights for exercises
There is no universal dumbbell weight that suits everyone. But there is a simple trick by which it can be determined.
For those who are taking their first steps in sports, we recommend starting with the lightest ones – 1 kg. Take them and start doing any basic exercise (for example, bicep curls). do 2 sets of 15 reps with this weight comfortably and in a controlled manner
, and by the end you feel muscle tension - this is the right weight. If it was too easy, increase it.
But weight is not the only factor that will determine your comfort during exercise. This is also influenced by the shape and material of the dumbbells.
They are most often sold in metal, rubber and neoprene.
. If you plan to study at home, consider the last two options. They are softer and less likely to damage or scratch the floor.
It is also better to choose dumbbells with hexagonal ends
. They are more stable and less likely to roll away when lowered to the floor. You can lean on them steadily and perform some types of exercises.
How are training programs different?
Training program for girls who want to lose weight
Combine strength and cardio training. The latter will allow Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults to spend more calories, and strength exercises will pump up muscles and help a thin body look even cooler.
- How often to exercise. To reach your goal, set aside time each week for 3 strength training sessions and 2 cardio sessions. The latter can be of two types: 30–60 minutes on cardio equipment or 20–30 minutes of intense circuit training if you are not ready to go to the gym five times a week.
- How much exercise to do? Unless otherwise directed, do 5 sets of 6–12 reps.
- How to eat. Create a calorie deficit: spend more than you consume.
Training program for girls who want to build muscles
If you don't have extra pounds, eliminate cardio exercises and focus on strength training.
- How often to exercise. Plan 3 of these workouts per week with at least 48 hours of rest in between.
- How much exercise to do? Unless otherwise directed, do 5 sets of 6–12 reps.
- How to eat. Add more protein-rich foods to your diet or buy protein powder. To build muscle, you should consume 2 grams of protein per kilogram of body weight.
Training program for girls who want to be in good shape
You need both cardio and strength training. The first will help you become more resilient, pump up your heart and respiratory system. The second will make you stronger.
- How often to exercise. Count on 3 strength training sessions per week. At the end of each session, exercise on cardio equipment for 15–20 minutes.
- How much exercise to do? Unless otherwise directed, do 3 sets of 6-12 reps.
- How to eat. Try to eat a healthy diet, eating more vegetables and fruits and at least 1.8 grams of protein per kilogram of body weight.
If you have cardiovascular or musculoskeletal problems, consult your doctor before going to the gym. If you have old injuries, problems with the spine, or joint pain, it is better to find a good trainer.
Rules for safe exercises with dumbbells for girls
- In strength training, technique is very important
. To begin with, you can hone it without additional weight in front of the mirror. The more accurately you perform the loads, the more benefits it will bring to your body. And the lower the risk of injury when performing exercises with dumbbells. - Breathe correctly.
The mistake many beginners make is the desire to hold their breath while lifting weights. You can't do that. Exhale as you lift the weight and inhale as you lower it. - Rest between sets and after workouts.
When performing loads, the ratio should be 1 to 2. For example, squat for 1 minute, recover for 2 minutes. Don't train the same muscles two days in a row. Plan a set of exercises so that different muscle groups are involved on different days.
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:
- Turn on dynamic music.
- Take 2 small dumbbells in your hands.
- 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.
Exercises with dumbbells for hands
Standing shoulder press
Muscles:
deltoids, trapezius, triceps, rhomboids.
Initial position:
Stand up straight and keep your back straight. Hold a dumbbell in each hand with an overhand grip. The thumbs are on the inside, and the knuckles are directed upward.
Instructions for implementation:
Holding the dumbbells firmly, press them overhead with your arms fully extended. Pause and then slowly lower back to the starting position.
Additional recommendations
: Look ahead at all times, do not lean back or try to lift the dumbbells with jerking movements.
Number of repetitions:
12 times, 2 sets
Raising dumbbells in front of you
Muscles:
The shoulders and upper chest are worked out, mainly the deltoid muscles are used.
Initial position:
Stand straight with your feet shoulder-width apart. There are dumbbells in each hand. They can be held with either an overhand grip (palms facing your hips) or a neutral grip (palms facing each other).
Instructions for implementation:
Inhale and, holding your breath, raise your straightened arms in front of you. Raise the dumbbells to shoulder level or higher. Having reached the top point, exhale and smoothly lower your arms down.
Additional recommendations:
Avoid bending and unnecessary movements in the elbow joint. Hands are raised strictly at the same time. The distance between the dumbbells should always be the same.
Number of repetitions:
12 times, 2 sets
If you want to pump up your biceps, we have a selection of 6 effective exercises.
What muscles need to be trained to have beautiful arms?
First, let's define the terminology. You should also know from a school anatomy course that the part of the upper limb from the shoulder joint to the elbow is called the shoulder, and from the elbow to the wrist - the forearm. Many people have forgotten about this, which is why they are confused.
The most famous muscles are the biceps. For many men, their volume is an indicator of strength and good physical shape, as well as a source of pride. But too voluminous biceps do not add beauty to women’s shoulders. However, the absence of a hint of these muscles cannot be called beautiful either.
Ideal biceps in women should be visible only when tense, and in a state of relaxation should have a smooth, elongated shape and create a pleasant roundness of the front inner part of the shoulder.
Another muscle important for the beauty of the shoulders is the triceps. Many women recognize this name under sad circumstances - when they are looking for information on the request: “exercises for sagging arms for women.” After all, it is weak, undeveloped triceps that are the reason why women have flabby tissue on their arms raised horizontally, resembling drooping wings.
And finally, the third muscle, without training of which the beauty of the shoulders will be imperfect - these are the deltoids. They are located in the upper parts of the shoulder, as if framing the biceps and triceps on top. Elaborated deltoids in women give the arms a chiseled shape, beautifully emphasizing the silhouette of the shoulders.
Exercises with dumbbells for the chest
Dumbbell floor press
Muscles:
pectoralis major and minor, anterior deltoids, triceps.
Initial position:
Lie on your back with your knees bent and your feet flat on the floor, about 30cm from your buttocks. Hold a dumbbell in each hand.
Instructions for implementation:
As you inhale, press your lower back toward the floor and press the dumbbells upward, extending your arms straight. Then, as you exhale, bend your elbows slightly and slowly lower down until your triceps touch the floor.
Additional recommendations:
Perform all movements slowly, especially lowering your hands to the floor, so as not to hit your elbows.
Number of repetitions:
10 times, 2 approaches.
Pullover with dumbbells lying down
Muscles:
pecs, lats.
Initial position:
Lie on the floor, bend your knees and place your feet hip-width apart so that they rest on the floor and provide a stable position. The back, shoulder blades and head are pressed to the floor. Hands hold one dumbbell tightly.
Instructions for implementation:
As you inhale, lower your arms back behind your head until the dumbbells touch the floor. Along with the exhalation, raise your arms up, straining the muscles of your chest and back, strictly to a vertical position.
Additional recommendations:
If you're new to this exercise, choose the lightest dumbbells you can to start with to stabilize the movement. For those who exercise at home, you can use a wide pillow under your back and head for greater arm range.
Number of repetitions:
10 times, 2 approaches.
What is a “base” and why is it useful?
basic exercises help to work out the maximum number of muscles.
A complex effect on the body is ensured by the work of many muscles. Giving yourself an hour-long “multidisciplinary” load is much more useful than an isolated load on one or two muscles. Biceps or chest can be pumped up if everything else is already at the level. Therefore, local training is not for girls. Building the body begins with basic, multi-joint exercises that allow you to work out the maximum number of muscles at once. This is the basis of strength training (the word “base” came from bodybuilding, and then from powerlifting). There are three such exercises:
Exercises with dumbbells for the buttocks
Lunges with dumbbells
Muscles:
quadriceps, glutes, hip adductors.
Initial position
: Take dumbbells in your hands and stand straight. Feet shoulder-width apart, back straight, gaze directed forward.
Instructions for implementation:
As you inhale, step your right foot forward, leaving your supporting leg behind. They should form a 90 degree angle. As you exhale, push off with the heel of your right foot, return to the starting position and repeat the movement on your left.
Additional recommendations:
Don't round your back, keep your shoulders straight. When taking a step forward, the weight should be transferred to the leading leg.
Number of repetitions:
10 per leg.
Glute bridge with dumbbell
Muscles
: buttocks, back and front thighs, core muscles.
Initial position
: Lie on your back, bend your knees and rest on your feet. Place a dumbbell on your hip flexors (top) and hold it in position with your hands.
Instructions for implementation:
Use your heels to push your hips up while holding the dumbbell. Shoulders and head remain on the floor. The knees point up and the body forms a straight line from the shoulders to the knees. As you move into this position, you may feel tension in your abdominal muscles. Hold at the peak point for a few seconds, then slowly return to the floor.
Additional recommendations:
Make sure there is no arching of your back. If the dumbbell presses too hard and you experience discomfort, use a towel or small pillow.
Number of repetitions:
10 times, 2 approaches.
And if this is your main goal or you want to diversify your routine, we offer 7 more exercises for the buttocks.
Warm-up: mountain climbers
20 reps
Assume a regular plank position with your arms straight. Your body should form one straight line.
Bend your legs, bringing your knees to your chest. Minimize bounce by keeping your core, shoulders and arms as tight as possible. Complete 20 reps, counting reps on both sides as one rep.
Abdominal exercises with dumbbells
Russian twist with dumbbells
Muscles:
oblique and rectus abdominis muscles.
Initial position
: Sit on the mat, the buttocks should be the support point. Bend your knees and lift them off the floor. Straighten your arms with dumbbells in front of you. Keep your body straight and lean back slightly.
Instructions for implementation
: Slowly rotate your body to the left and bring the dumbbell to your left thigh. Return to center and then rotate to the right and shift your weight to your right hip.
Additional recommendations
: During crunches, do not allow your body to rock back and forth. The dumbbell should remain parallel to the floor.
Number of repetitions
: 10 each way.
Crunches to straight legs
Muscles:
rectus abdominis muscles.
Initial position:
Lie on your back, holding a dumbbell with both hands directly above your shoulders. Legs should be raised up, feet facing towards you.
Instructions for implementation:
Keeping your legs and arms straight, slowly lift your head and shoulders off the floor, pushing the dumbbell as high as possible towards your legs. Return to the starting position by lowering your upper body completely and keeping your arms straight.
Additional recommendations:
Make sure that your legs remain straight and do not lean to the sides. Avoid sudden movements; each repetition should be smooth and controlled.
Number of repetitions:
12 times, 2 approaches.
Cool down: mountain climbers
20 reps
Can I congratulate you on completing this workout and on the fact that you have already pumped up your arms? Of course yes!
Leg exercises with dumbbells
Single leg deadlift with dumbbells
Muscles:
back of the thigh, gluteal muscles.
Initial position:
Take the dumbbell with both hands and lower it down in front of you. Stand straight and move your left leg back slightly.
Instructions for implementation
: Inhale and as you exhale, begin to move your body forward, leaning on your right leg slightly bent at the knee. In this case, the left leg is pulled back, raised up and fully straightened, forming the so-called “swallow”. That is, the head, body and left leg become parallel to the floor. Hold at the end point for 1-2 counts and then inhale and return to the starting position.
Additional recommendations
: Keep your back straight and look ahead while performing the exercise.
Number of repetitions
: 8-10 per leg.
Lifting onto a bench with dumbbells
Muscles:
quadriceps, glutes, calves, hamstrings
Initial position
: Stand up straight, holding a dumbbell in both hands. Palms facing inward. There should be a small platform, horizontal bench or step in front of you.
Instructions for implementation
: Raise your right leg onto the platform. While pressing down on your heel, rise up and straighten your knee completely. Raise your left leg next. The arms with dumbbells remain straight and located at the sides. Bend your right knee and step back with your left and then your right foot.
Additional recommendations
: Your lifting platform should not be higher than mid-thigh, otherwise you risk straining your lower back. Make sure your back remains straight. Make sure to keep your heel grounded as you lift to engage your glutes and hips. Raising your toes will strain your hamstrings.
Number of repetitions:
10 per leg.
