During the life of almost every woman in a certain period, there is a problem of excess fat deposits on the body. In the fight against them, various methods and methods are used, but rational nutrition and physical activity remain the most effective.
The latter are different, but for women who do not have enough time to regularly attend fitness rooms, there is an excellent alternative in the form of doing exercises with dumbbells at home.
Introduction
Rigid eating restrictions are a great stress for the body, giving only a temporary effect of losing weight. And, as soon as the woman returns to the previous diet, the extra pounds quickly return back, and even with a makeweight. Therefore, it is recommended simply to change the attitude to food, eliminating harmful foods from the diet and thus eat all your life.
Plus to this to become on the path of a healthy lifestyle, having started to engage in fitness. If there is no possibility to visit the health centers, you can buy dumbbells, performing a set of exercises designed for women. Such strength training will add grace, eliminating the excess body fat in the body.
Recommendations for exercises and training
Girls approach to doing exercises with dumbbells, recommended with a positive attitude and specifically set the goal. The process must be prepared in advance morally, forgetting for this period all the problems and concerns.
Training always begins with a warm-up consisting preferably of aerobic exercise and stretching the main muscle groups. This will avoid possible injuries.
2 hours before the scheduled classes to eat, cooking a dish from quickly digestible products. During training, be sure to drink still water.
At the end of the complex, as well as at the beginning of the exercises, perform stretching exercises to relax the muscles.
What dumbbells to choose?
Dumbbells are chosen based on their taste and financial capabilities - demountable, made of rubber, neoprene and vinyl. Weight for beginners from 0.5 to 2 kg., Increasing it as you train.
Exercises with dumbbells for women for weight loss
In a week it is necessary to work out all groups of muscles, distributing them on different days - each training should be dealt with only with the press. For example, on Monday, work on your back, chest and stomach, on Wednesday with your hands and press, and on Friday load your legs, buttocks and stomach.
Complex exercises
Following are some exercises for different parts of the body that contribute to weight loss and correction of the figure. There is an opinion that training with weighting can make a female figure man-like - it's a myth.
With that weight and features of work it is impossible to pump a large pile of muscles, as many imagine - in the female body it is not enough for this male hormones.
We train the hands of
Women with the help of exercises with dumbbells can perfectly tighten the problem areas in the hands:
- Standing on the floor with legs on the width of the shoulders in a slightly bent position and hands with dumbbells lowered with the palms unfolded outwards and pressed elbows to the body -elbows at the same time both hands and return to I.P.The required number is 12-16 times in each of the 3 approaches;
- From the same IP.- hands with dumbbells along the body - the development of hands to the sides to shoulder level and return to the IP;
- The same stance, but hands with dumbbells behind the head, elbows pointing forward and pressed to the head - straightening the arms up with a return to the IP.
These exercises work out the basic muscles located on the hands - the front surface, the back and the shoulder area.
Back and shoulders
The following movements can be used for slimming the back and shoulders:
- From the leg stand wider than the shoulders( slightly bent), tilt the body forward to the parallel with the floor, hands with dumbbells hang at the bottom( elbows slightly bent) - raise both hands at the same time and return to the IP;
- From the same handstand, pull up to the waist and return it;
- Standing on the floor with legs shoulder width apart and hands with dumbbells at the shoulders - lifting hands up and connecting them over the head( elbows to the sides) and returning to the shoulders.
It will help to lose weight doing these exercises at least 12 times, and better 16 in each of the 3 approaches.
Leg training
To strengthen and tighten the muscles of the legs and buttocks, you can use ordinary sit-ups with dumbbells in your hands:
- Feet wider than the shoulders, hands below;
- Squat to parallel with the floor and the delay at the bottom point for 2-3 seconds and return to the IP.
Run 3 approaches 20 times each.
Another exercise of the set - attacks:
- The legs stand on the width of the shoulders, hands with dumbbells are lowered down;
- Lashing forward with one foot to the right angle in the knee area and returning back by jerk.
The same with the other leg. Lungs can also be performed backwards with the same technique.
You need to make up to 16 times 3 sets per foot.
Working with the muscles of the chest
To correct the shape of the chest is quite realistic with the following exercise:
- Lie on your back with your arms raised above the level of the chest and legs standing bent on the floor;
- Dilute hands with dumbbells in the sides, without laying on the floor and return to the IP.- Elbows slightly bent.
For qualitative work, 3 sets of 12 repetitions are enough.
Working out the press
The next exercise is used additionally and the muscles of the hands:
- Lie on the back, the legs stand on the floor in a bent position, both hands with dumbbells behind the head - lifting the upper part of the body with the blades off the surface with hands and return to the IP.(low back pressed to the floor).
Perform at least 16 times in each of the 3 approaches.
These examples of simple exercises will help not only lose weight, but also strengthen the whole body and the body as a whole.
And yet, if you've never been addicted to anything like that before, it's better to work out for a while under the guidance of an instructor at a fitness club. And having mastered the technique of basic exercises and understanding their principle, it will be possible to continue training at home.
Having made the decision to start a new life, adding to it a large physical load, it will not hurt to go to a polyclinic and consult with a therapist about the possible load. This will help to avoid negative consequences.
Active way of life will bring good mood, self-confidence and excellent physical fitness.
P.S. For more detailed exercises for developing specific muscle groups, see Sport.
