Claiming that exercise with dumbbells is for men only is a stereotype. Exercises with the use of dumbbells perfectly sculpt the figure, and their undeniable advantage is the fact that you can do them yourself at home. You do not have to go to the gym to slim your arms and increase their endurance. 

For women, dumbbells weighing up to 2 kg are the best. We do not mean to make our silhouette look like male shapes. The aim of the exercises with dumbbells, which are recommended for women, is not only to strengthen the hands, but also to achieve a straight posture and a fuller, more lifted bust. 

The most important thing when doing this type of exercise is their regularity. It’s worth spending a few minutes a day on them, and we’ll get the expected results in a very short time. 

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Exercise I 

Stand straight in a slight stride so that the feet are on the width of our hips. Holding the dumbbell, you should stretch out your hands, which were previously laid freely along the body, to the height of the shoulders. When lifting the dumbbells, the hands should be slightly bent and directed to the sides. This exercise is best done in several series of 10 repetitions in each. 

Exercise II 

Stand in a slight stride. Initially, the hands should be held close to the waist, slightly bent at the elbows and pull the weights to the shoulders by bending the elbows. This exercise is best done in several series of 15 repetitions in each. 

Exercise III 

When standing in a slight stride, one should alternately lift over the head once the left one, and the right hand, holding the weights in them and bending the hands in the elbows, lowering them towards the shoulders. This exercise is best done in a few series of 10 repetitions in each for one and the other hand. 

Exercise IV 

Stand in a slight stride. The hands should initially be freely lowered along the body, it should be lifted from side to side, up to the height of the shoulders. This exercise is best done in several series of 15 repetitions in each. 

Exercise V 

Stand straight and reach out over your head. Keeping this position, you have to pull the blades – as much as possible. This exercise is best done in a few series of 20 repetitions in each. 

Exercise VI 

Windmills with dumbbells. Exercise is to hold dumbbells in your hands, make circular movements of your straightened hands. You can first practice with one hand, then repeat the same with the other or perform an exercise for both hands at the same time. This exercise is best done in several series of 10 repetitions in each for one and the other hand. 

Exercise VII 

For this exercise, kneel down and place weights so that they are held by bent elbows. Keeping your back straight and your stomach slightly taut, you should move your arms up to the right and once to the left. The exercise should be performed in a few series of 20 repetitions in each. 

Exercise VIII 

Squats with weights. If you perform traditional squats, additionally in your hands will stick to light weights, your thighs will become firmer a lot faster. 

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You can read also: Old-school training

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