5 main dumbbell exercise moves for women. Get to know the 5 main dumbbell exercise moves for women.

You’ve often heard that dumbbells are only for your biceps? This only happens for men. Experts deny this. If used properly, it can make women’s muscles stronger as well. Can help in development Dumbbell exercises are good for both beginners and expert lifters. A combination of full-body dumbbell exercises and cardio can help you add muscle and burn fat. Because of this, the body will look leaner and the fitness level will increase. The following explains in detail how dumbbell exercises are beneficial for women.

Are dumbbell exercises good for women?

Adding dumbbell exercises to your workout can make a huge difference. Health Shots talks to fitness coach Mahesh Ghanekar to know the benefits of dumbbell exercises for women. Mahesh Ghanekar trains bollywood stars. Wood, such as Kareena Kapoor Khan and Soha Ali Khan, “Building and toning your body is just as important as with weight loss,” explains Mahesh.

Strengthen muscle health

Exercise with dumbbells can help increase muscle. Tighten the muscles and increases muscle activity Dumbbell exercises for toning and strengthening can help achieve the desired results. Combined with a healthy diet, plenty of water, and self-care. These things can promote general health. “If you have any medical history or injuries. Consult your doctor before starting an exercise program.”

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Here are the benefits of dumbbell exercises. (Benefits of dumbbell exercise)

1 Dumbbell exercises affect the muscles because they can pump blood more forcefully. This increases the supply of nutrients and oxygen to the body.

2. Lifting dumbbells reduces your risk of heart disease, heart attack, and stroke. Exercise increases energy and helps in burning fat. It increases lean muscle.

3 dumbbell exercises that help you sleep better More sleep makes it easier to exercise.

4 Lose weight by burning fat and increasing lean muscle. Cardio can only be so helpful when it comes to weight loss. To get the best results Strength training is required. It builds power and endurance. It regulates BMR (Basal Metabolic Rate) levels. It tones the body. It also regulates the thyroid gland and PCOD.

Know dumbbell exercises that you can do at home too.

1. Dumbbell Shoulder Squats

Place a dumbbell on each shoulder. with one end facing forward.
Your feet should be hip-width apart. The heels should be firmly attached to the floor.
Bring your shoulders back for better balance. Stand up straight and hold your stomach.
Bend your knees and move your butt back.
Be careful not to lean forward.

Raise the dumbbells to your shoulders.
Place a dumbbell on each shoulder. with one end facing forward. Image: Adobe Stock

Lower yourself until your thighs are parallel to the floor. Wait a moment in this position.
Now press through your heels to straighten your knees and hips. then return to standing position Keep your back steady and your chest high.

2. Dumbbell High Jump Burpees

Keep your hips, knees, and ankles in one place. Lower the body to the floor.
Keep your body in a high plank position. Place the dumbbells on the floor and lean back with your feet hip-width apart.

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As you stand up Lift your feet back towards your hands. Lift yourself off the floor in an explosive stance and bring a dumbbell with you.

3. Shoulder press overhead

Keep your back straight and stand erect.
Use a whipping handle. Hold a dumbbell in each hand and place it on your shoulder.
The knuckles should be higher. The thumb should be inward.
Exhale as you carefully lift the weight overhead.
Pause briefly at the highest point of the movement. Inhale and return the dumbbell to your shoulder.

4. Dumbbell Stiff Leg Raise

Stand upright with your feet shoulder-width apart and a dumbbell in your hand.
When your shoulders are down Hold a dumbbell with your hand and place it in front of you. Bend your hips and slightly bend your knees. Find the tension line by squeezing the bottom.
Bring the navel closer to the spine. and tense the sides to stimulate the core.
Bend your shoulders, tilting your head back.

5 dumbbell crunches

All abdominal muscles are engaged during dumbbell crunches. Can specifically exercise the abdomen and obliques.
Lie on your back with your feet flat on the floor.
Hold a dumbbell at your chest using both hands.
while exhaling slowly Lift the upper part of your body, including your head and shoulders, off the floor. When you raise your shoulders It should be only four inches above the floor. The lower back should be kept on the floor.
As soon as you wake up, stretch your abdominal muscles. Hold tight for a moment. Inhale and slowly return to the original position.
Repeat as many times as you feel comfortable.

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How much weight dumbbells should women use?

“Are 5 kg dumbbells good for women?” This question is often asked. Most women don’t want to risk looking overly muscular. Women should start with dumbbells no more than 2 kg. These can be increased depending on strength and ability. In the first months Instead of gaining weight Focus more on repetitions. There are no such restrictions for men and women. It all depends on the person’s strength, ability, age and regularity of exercise.

Dumbbells make your muscles strong.
Women should start with dumbbells no more than 2 kg. Image: Adobe Stock

Please note that they also have side effects. (side effects of dumbbells)?

Adding weight to your workout isn’t a bad thing. As long as the technique and form you use for exercising with dumbbells is correct, (dumbbell exercises) which reduces the risk of injury or muscle strain

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