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The best dumbbell exercises for women

Dumbbell exercises are distinguished by their high ability to build and strengthen all muscles of the body . Next, the best dumbbell exercises for women.

Dumbbell exercises for women
The best gymnastic exercises for women
The best dumbbell exercises for women

Dumbbell exercises allow women to move the cycle and muscles of the body, through the use of dumbbells (weights) that enhance endurance and resist any force that interferes with it, by contracting muscle tissue, thus sculpting and tightening muscles in all areas of the body. These exercises can be practiced at home, provided you buy two pairs of “dumbbells” of two kilograms each. Types of dumbbell exercises for women include the following.

Floor press


The best dumbbell exercises for women
This exercise is effective in stretching the chest, shoulders, and triceps muscles

The exercise targets the chest muscles, the triceps muscle (mainly responsible for stretching the elbow ligament), and the shoulders. The exercise is applied according to the following: After lying on the ground, with the body stretched and the back straight, the knees are bent, with the feet fixed on the ground. The weight (dumbbell) is held by the palms, and it is raised towards the ceiling, then the weight falls to the chest.
Repeat the exercise fifteen times.

The Romanian Deadlift

This exercise is useful for stretching the quadriceps muscles

The exercise targets the quadriceps (a group of large muscles located on the front of the thigh, and includes the four muscles that dominate in that area), the triceps, the calf (the “duck leg” is the back muscle in the leg), the hamstrings and the cardiac muscles.
The exercise consists of standing up straight, keeping the legs straight. Then, hold the weight (dumbbell) with the palms, with its lowering until touching the ground, then raise it towards the rump, taking care to tighten the muscles of the buttocks while performing the movements.
Repeat the exercise ten times.

Bent over row


The best dumbbell exercises for women
This exercise is useful for stretching the back and biceps muscles

The exercise targets the glutes, back, and biceps muscles. It is performed according to the following: After standing straight, the upper part of the body is lowered forward, so that the wrists, elbows and shoulders are in a straight line. Then, the weight (dumbbell) is held in each hand, and raised towards the chest, while lowering it towards the knee, taking care to bend forward at the hips and keep the back straight, with a slight bending of the knees while performing the movements.
Repeat the exercise ten times.

Shoulder press


The best dumbbell exercises for women
This exercise helps stretch and strengthen the shoulder muscles, the triceps muscle, and the chest muscle

The exercise targets the shoulder muscles, the triceps muscles and the upper chest muscles. It is applied as follows: After standing upright, with the legs spread apart slightly, the weight (dumbbell) is held, with the hands raised, and joined against the head in the form of a V-shape. It is fixed in this position for seconds, with the weight reduced, aside, towards the chest.
Repeat the exercise fifteen times.

Lateral raise


The best dumbbell exercises for women
This exercise is useful for stretching and strengthening the muscles of the shoulders and arms

This exercise targets shoulder and upper arm muscles.
It is performed according to the following: After sitting on the chair, the weight (dumbbell) is held by the palms (or a weight in each palm), and the arms are opened perpendicularly toward the ceiling, taking care that the elbows are completely taut. Then, the arms are moved upward, level with the shoulder in a T-shape, and re-bent to return to the start.
Repeat the exercise ten times.

Glute bridge


Exercise is useful for stretching the butt muscles, abdominal muscles, and hamstrings. It is spent lying on the back, with the knees bent at a 90-degree angle. Then, the weight (one dumbbell) is carried by the hands, and placed on the lower area of ​​the stomach, taking care to tighten the abdominal muscles. The body is raised by the hips as far as possible. Hold this position for five seconds, returning to the starting point, slowly.
Repeat the exercise ten times.

Bulgarian split squat


The best dumbbell exercises for women
This exercise is useful for stretching the muscles in the upper legs as well as the buttocks
This exercise targets your glutes and upper legs.
It requires standing up straight, and holding the weight (dumbbells) with the hands. Then, you must squat. The arms are raised, parallel to the torso, with the arms bent and raised up. Holds in this position for five seconds, returning to the starting point slowly.
Repeat the exercise fifteen times.

Russian twist


The best dumbbell exercises for women
This exercise is effective in tightening the muscles of the abdomen and waist

The exercise targets the abdominal muscles, stomach and waist, and is performed according to the following: After lying on the back, with the body stretched and the back straight, the knees are bent, with the feet fixed on the ground. Grip the weight (one dumbbell) with the hands, then move the upper body, sometimes to the right and left at other times, taking care to move the arms and waist while performing the exercise.
Repeat the exercise ten times.

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