The most popular exercises with dumbbells for girls

Agree that often to visit gyms and fitness centers simply do not have enough time, and sometimes finance. Cope with this situation and get a beautiful sexy body and you can at home, taking as a basis specially designed exercises with dumbbells for girls. Such lessons will not take much time, because you do not need to spend time on the road to the gym. Bought once dumbbells (which cost much less than a subscription to the fitness center) will last for many years, helping to keep the figure slim and fit.

Warm up

Before doing dumbbell exercises for girls, you should warm up your muscles well - this will help to avoid injuries and increase the effectiveness of training. To begin with, do a dozen slopes to the sides and back to front. After that, priposede several times, perform a series of jumps in one place and run around the room or in place for 3-5 minutes. When the musculature warms up, you can proceed to the main part.

Basic training complex

The exercise program with dumbbells should be designed to involve groups of muscles that need training. With the help of conventional dumbbells, you can "pump" hands, chest, back. In the complex there may be exercises that include the muscles of the press, thighs, etc. Choose the types of exercises that will help to solve your problem.

Exercise for hands

Sit down or stand straight, straight back. Take in your hands your dumbbells and perform bending of hands in elbows, lifting shells to the shoulder. Hold the upper point for a second, put your hands down. You can perform the exercise by lifting two dumbbells at once, you can do this alternately.

Exercise for pectoral muscles

Exercises for the breast with dumbbells help to maintain a longer beautiful shape to the pectoral muscles. Excellent handles this task, the cultivation of hands with half a kilogram shells in the sides. It is necessary to lie down on a narrow bench or the stools made nearby. To lower hands with weighting downwards. Perform lifting dumbbells up and then lower them down. In this case, the elbows should be slightly bent.

Exercises for the abs

It's no secret that the standard of female attractiveness is a tucked up tummy. There are exercises with dumbbells for girls, which help to cope with this task. Such shells will help quickly remove excess fat deposits on the abdominal wall and make the abdomen flat and tightened. You should lie on your back, taking a dumbbell with both hands and holding it at the chest level. Carry out lifting and lowering of the trunk. To make the exercise more interesting and difficult, using the side muscles of the press, you can perform it while lying on the fitball.

Choose from the proposed complex those exercises with dumbbells for girls that are most relevant to you. Be sure to perform stretching exercises after the main complex - this will increase the effectiveness of training, and you will quickly achieve quality and such desired results!