Monday, 29 July 2013

Dumbbell Exercises For Women at Home

BEST DUMBBELL EXERCISES FOR WOMEN


Here comes the best dumbbell exercises for girls at-home weight training is an essential part of any training program fitness. In the case of girls, weightlifting can get bigger muscles which most of them do not really appreciate. Weight training is useful for women bodybuilders, but for most women, it's just to get muscle tone and prepare for certain activities such as rigorous sports. Therefore, dumbbell exercises for women are recommended to tone the muscles.
You can use dumbbells to tone the muscles in various sectors, if you use the proper exercise using dumbbells, as well as the right weight for you. If you do then you start exercising weight from 2-3 pounds is good for you. It is better to have dumbbells with adjustable weights so you can change it later when you progress to the next level.

Dumbbell Exercises 1
ARNOLD PRESS DUMBBELL EXERCISE

-This is a classic weight lifting that really works the entire upper part of the body, especially the shoulders.

-Enter dumbbells, palms facing the body, elbows bent.

-Lifting weights by extending elbows remove and internal rotation of the shoulders to the position of the right arm.

-Lower to starting position and repeat.

SIDE ELEVATIONS DUMBBELL EXERCISE

-Stand upright with your feet shoulder width apart and your arms at your sides.

-Holding a dumbbell in each hand Lift the weights out and up the sides until they are right on the level of your chin and hold for a count of one.

-Slowly lower down to your sides.
Fit Tip: Do not bend and swing the weight up or lean your torso forward and bring the dumbbells down in front of your body - let the weight down to your sides instead.



                                                                                     PUSHUP CLOSE LABOR EXERCISE
Dumbbell Exercises 2-This is an excellent initiative for the upper body, but especially the triceps!

-If you can not do on your toes, then do it on your knees and work your way to your toes. Place your hands close together. Perform pumps, clutching at the top of the movement.

-If this is hard for you to perform the movement with really great, keep hands near the farthest and build up close!

DUMBBELL LUNGES EXERCISE

-Stand with your feet together, toes pointed straight ahead and a dumbbell in each hand.

-A step forward with your right foot and bend your knees as you lower your hips until your left knee is a few inches off the ground.

-Push with your right leg as you raise yourself back to your starting point.

-Repeat until you have completed the amount of reps that you planned on and then do the same with the left leg.


RAISED STIFF LEGS 
-Stand up straight with your feet shoulder width apart and a dumbbell in each hand, palms facing your legs.

-Bend at your hips and slowly lower the dumbbells in front of you until the weight off the ground.

-Keep your back straight and lift your upper body and weight to the starting position.

CALF RAISED ANGLE EXERCISE

-Start by holding a dumbbell in each hand and stand shoulder width.

-Put your toes so that your feet are at an angle of 45 degrees.

-Keep your legs straight, raise up on your toes as high as possible, pause for a count of one and slowly lower to the starting position.

Dumbbell Exercises 3TWIST CRUNCH DUMBBELL EXERCISE

-Lie on your back with your knees bent and your hands beside your head.

-Let your legs fall as far as possible to your left so that your upper body is flat on the ground and the lower body is on its side.

-Press your lower back down into the ground as you roll your upper body slightly until your shoulder blades touch the ground.

-Focus on your obliques, contract and hold the contraction for a count of one. Hold the contraction and slowly lower to the starting position, and make a plan to the next rep.

-Go to the other side after completing your expected number of repetitions.

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