Exercises for hands with dumbbells for women - how to carry them out?

Exercises with hand dumbbells - for women the most effective way to build Musculature and the formation of their own body. Such force loading promotes improvement of the general physical condition, and also promotes weight loss. One hour of training with this sporting apparatus burns 400 kcal. With dumbbells, you can do both in the gym and at home. Weight dumbbells for women should be small - a maximum of 2 kg. Each exercise is performed with the optimal number of repetitions. In addition, under the condition of regular training, women improve metabolism, well-being, strengthen bones and prevent osteoporosis.

Exercises for hands with dumbbells for women are very useful. Strong, athletic girls are much less likely to get injured, they are self-confident and not subject to depression.

Exercises for hands with dumbbells for women

We offer an approximate complex:

1. In the standing or sitting position, one must alternately bend the elbow joint with the dumbbell, while the body needs to be tilted slightly forward. Exercise is performed for two to three minutes with palms up. Repeat the same, only hands to keep the palms down.
2. In the standing position, it is necessary to raise arms with dumbbells and lower them on the shoulders, with the elbow pointing to the side. Repeat the same, only hands spread apart. One approach should last at least a minute.
3. In a sitting or standing position with arms outstretched, bend your elbows and try to lower them far behind your head.
4. This exercise requires a chair or bench. Lean with one hand on a stable support, the other with a dumbbell should hang down. Straightening your shoulders, you need to raise your hand to the level of your chest while exhaling, and lower it by inhaling. One approach for each hand consists of ten repetitions.

Exercises with dumbbells for women for arms and shoulders

Effective are also exercises that involve the shoulder girdle.

1. Standing upright, you need to pick up dumbbells and lower them down. Should be lifted and lowered only shoulders.
2. Leaning forward, hands with a load must be lowered down. Hands are lifted to the sides, the back should not straighten.
3. Standing straight with your legs apart and holding your hands with dumbbells below, you need Bend both elbows and lift them behind your back.
4. Being in a vertical rack with the hands diluted in the sides, perform bending of the elbows with bringing the hands to the chest.

Exercises for hands with dumbbells for women of the type "French squat"

For this exercise, you need to stand up straight and spread your legs 50-60 cm. Take dumbbells and keep them at chest level in crossed arms. Having inhaled, it is necessary to fall to the floor so that the thigh was parallel to the floor. After exhalation the body straightens. One approach requires 10 squats.

Exercises for hands with dumbbells for women: tips and tricks

• Regular classes should consist of 3-4 trainings per week;
• Exercises are performed at a slow pace with constant monitoring of their movements;
• Between trainings it is obligatory to do a one-day break;
• Increased loads are contraindicated for those who suffer from increased pressure;
• During training it is better to adhere to a specially developed program.