Exercises with dumbbells for weight loss

Those who suffer from a bad mood when they see themselves, their beloved selves, in the mirror, probably chewing a bun, have already quietly and without particularly advertising this fact, read a bunch of literature on the topic of losing weight. And they took away the following harsh truth. I will write it in capital letters, this is important:

INTEGRATED APPROACH

What does this mean in a broad sense? If you decide to do dumbbell exercises to lose weight, you will have to do many other things. For example, sleep at least eight hours - otherwise the metabolism will not speed up. Drink water. Constantly and a lot - up to two liters a day of clean, clear water. Otherwise what? That's right - the metabolism will not speed up. And the most unpleasant thing, and for 99% of fatties it is also unbearable - watch the contents of your plate carefully. Both the volume and the quality. Perhaps you will have to decide on a feat - no, I do not suggest you frantically count calories, although they say it helps. Just make a meal plan and cook for yourself. And also immediately buy scales: floor and culinary.

And about exercises with dumbbells for weight loss - the article is about that. Do you even have dumbbells? No? And in vain. This is an effective and cheap exercise machine, and not only for arm muscles, as is commonly mistakenly believed. But for the whole body. We advise you to buy dumbbells that, as they say in the advertisement, "take into account your progress" - with the ability to gradually increase the weight. Don't be afraid, you will like it!

In the program of reducing volumes and turning the carcass into a figure, exercises with dumbbells for weight loss take the honorable first place. Regularity and precision in performing exercises with dumbbells will help to acquire, in addition to self-respect, confidence, a great figure, a toned butt, beautiful arms, an easy gait. You just need to remember a few simple rules. If you have eaten, you will have to wait a couple of hours before starting to exercise with dumbbells. We begin a set of exercises with dumbbells with a warm-up - these are jumps, running in place, body turns, warm-up for the arms, light squats, stretching. We recommend devoting at least 10 minutes to the warm-up. Wave your legs and arms, you can use circular movements to stretch the joints. Bending the torso forward, backward and in a circle will also do. Ideally, the body is covered in a light sweat - now you are ready for exercises with weights.

Today we will consider a set of exercises for weight loss with dumbbells. Simple, understandable, accessible to everyone and noticeably effective for both men and women. Forward! Effective exercises with dumbbells for weight loss

Let's look at a set of effective dumbbell exercises for weight loss. Have you warmed up yet? Let's get started!

Let's start with the lower body. Especially relevant for women, but it won't hurt for men either.

• Dumbbell Exercises for Thighs

In addition to dumbbells, you will need support (a chair, a wall). We lean on our left hand, and take a dumbbell in our right hand and press it to our thigh. At the same time, the knees and feet should touch each other (legs tightly). Bend the right leg, lifting the heel back. Pull the toe so that the ankle and heel form a right angle, and keep the legs still tightly to each other. Raise the leg with a bent toe - lower. Raise - lower. We recommend doing 20 repetitions on the right and left sides.

• Exercise for legs and buttocks

Stand up straight, feet shoulder-width apart, dumbbells in each hand, arms down. Do squats, while simulating that you are sitting on a chair - that is, you need to pull your buttocks back. Watch the line of the hip, it should be parallel to the floor. And do not forget about the back - the back should be straight. At the bottom point, count "one, two, three" - then rise. Four sets of 20 times. Yes, it is hard. BUT IT'S WORTH IT! The legs will pull up from the knees, the butt will be round.

• Lunges

This is my favorite exercise. It makes your knees beautiful and your butt exciting. True, you will have to sweat a little. Remember two things - you need to watch your front leg - the bend angle is 90 degrees. The knee should be OVER the foot. If the knee goes forward - it doesn't count. Only over the foot. And secondly - the body should be taut like a string, the stomach is tucked in, the butt is slightly pushed back. The starting position is the same as in the previous exercise. Throw the right leg forward and go down far. The left leg rests on the toe. The toe of the left foot inward, the heel to the side - this will be correct. If the angle of the front (right) leg is not 90 degrees, try to lunge a little further. Lunge 0 starting position - and so 20 times on each leg in three approaches. This is the most popular exercise for the hips and butt in the world and its environs.

• Leg curls

A very interesting exercise - lie on your stomach and hold a dumbbell between your legs - one - pull your legs up to your butt, two - lower them to the starting position. The dumbbell should pull itself up to your buttocks. The recommended number of approaches is 4, with 20 exercises in each approach.

Exercises lying on the mat. Lying on your back, bend your legs at the knees, and hold a dumbbell in your right hand and lower it to your thigh. Now pull the knee of your right leg to the right side, but do not lift your heel off the floor. The second hand is in a comfortable position for you, the main thing is to control your body - it should not come off the floor. Twenty approaches for each leg.

We start the second exercise on the mat in the same way - lying on your back, bend your legs at the knees. Take the dumbbell with both hands and place it on your stomach. Now tense your gluteal muscles to push your pelvis off the floor. 15-20 repetitions, then a break and again - 15-20 repetitions.

• Exercises for the back and sides

We sit on our heels in the eastern style, do not lift our knees off the floor, we need to slightly direct the body forward. At this time, the dumbbells are in your hands, you kind of lean on them, while they are parallel to the legs. Now, in this half-bend, we pull the dumbbells towards ourselves, arms at the elbows are pressed to the body. Three approaches of 10 times each with a short break.

• Exercise for the press

Lie on your back, with your weights bent, your feet on the floor, and your hands with dumbbells behind your head. As you exhale, begin to lift your body, lifting your shoulder blades, but your chin should not rest against your chest, and do not use your neck! Look forward. One - you've risen while exhaling, two - you've fallen. The abdominal muscles along the entire abdomen from the chest down should ache. You'll feel as if you're bending a spring inside. Your lower back should be PRESSED TO THE FLOOR ALL THE TIME. This is important. If we include our lower back in the work, then we're pumping our back, not our abs.

From this same position, you can pump up your oblique abdominal muscles. Raise yourself on the exhale and turn your body. Hands with dumbbells behind your head.

To train the oblique abdominal muscles, do crunches in the same position, turning your body to the sides alternately. Hands with dumbbells behind your head.

• For the chest

Stand straight, feet shoulder-width apart, holding one dumbbell with both hands. Pull it up slowly to your chest and lower it down. Keep your arms parallel to the floor, elbows wide. 15-20 reps and three sets.

Dumbbell Exercises for Slimming Thighs

To slim down your thighs, we choose squats first of all. So – this can be a plie, when your legs are as wide apart as possible, and your knees are facing different directions. Take TWO dumbbells in your hands, lower your arms down. Keep your shoulders straight, move your butt back, and make a 90-degree angle between your knees, shin and thigh in a squat. This is an exercise for the inner thigh, which is the hardest to slim down. Three sets of twenty squats and you are great.

If you have a small but stable bench or step, you can step off it holding dumbbells in your lowered hands. In this case, when you step on the bench and push off, the knee of the leg that bears the load should bend at an angle - 90 degrees is correct. Three sets of 20 lifts for each leg.

Simple squat with dumbbells. Stand up straight, your back should be tense and your chest slightly arched forward. Your hands with dumbbells rest on your shoulders. It is better to slightly raise the heels of your sneakers. If you are exercising at home, stand on a book or a stack of magazines. There are special mats for this in the gym. The stomach is tucked in and pulled in, the abs are tense. Feet are shoulder-width apart. Slowly squat, keeping your back strictly straight, as deep as you can. Make sure that your knees do not move from side to side. Three repetitions of 15 times. The exercise is aimed at the front of the thigh.

You can squat from the same starting position, straightening your arms with dumbbells in front of you. As you exhale, sit down. As you inhale, stand up. Control your back and knees. Your heels are no longer at a height.

Between approaches, we recommend not relaxing, but doing the plank pose for a minute.

Dumbbell Exercises for Slimming Arms

The most popular and effective dumbbell exercises for arms are as follows.

• Triceps

Stand up straight, bend your arms with dumbbells at the elbows and press them to your body. Now you need to look forward and lean forward about 30-30 degrees, while keeping your back straight. Pull your stomach in. Straighten both arms as far back as they will go, while turning your hand with the dumbbell, then bend them again. Your elbows should be pressed to your sides all the time, your arms should not “walk” during the exercise. 20 bends in three sets.

• Biceps

From a standing position. Hands hold dumbbells from below. Dumbbells are parallel to the floor line. Pressing elbows tightly to the body, raise and lower arms. You need to try to pull the dumbbell almost to the shoulder. Do the same exercise, holding dumbbells from above. Straighten your arms with dumbbells from the shoulder down. Three sets of 12 times each exercise.

If over time you feel that the exercise is easy for you, then either do more sets or switch to heavier dumbbells.

• Delta

Stand up straight, slightly leaning your body forward. Head straight, neck relaxed. Dumbbells in each hand, arms down. Slowly bending your arms slightly so that your little finger rises first, spread your arms to the sides to shoulder level. The neck does not participate in the exercise! Fix your body so that only your arms work. Three sets of 12 reps.

A set of exercises with dumbbells for weight loss

We start any set of exercises for weight loss with a warm-up. After that, the first thing we need to work on is the large muscles. Let's start with a dumbbell exercise for the legs. Each of our workouts will begin with exercises for the legs, then for the back, then for the shoulders and arms, and end with exercises for the abs. If your time is limited, you can create two sets and alternate them: legs-back-abs and legs-arms-abs. In this case, the cardio component - running in place or jumping - must be present. We finish the set of exercises with dumbbells for weight loss with a cool-down - we restore breathing and do stretching. How to choose the right dumbbell weight? If you can do at least 8 repetitions with the existing weight, it is correct. If only five, choose lighter dumbbells. Do the exercises without jerking smoothly. You should feel each muscle. Always when doing a set of exercises with dumbbells, your back should be straight and your stomach pulled in. And you must be in good shape, collected, not relaxed.

So, let's start with squats. Different types of squats are described above. Then plie and lunges. Take a breath. There were no back exercises in our article yet. We'll make up for this omission now.

Dumbbell Exercises for the Back

A bench, a chair, a sofa - anything will do. You should lean on the support with one foot and one hand. Your back is straight, your gaze is in front of you. The free hand with the dumbbell is lowered down, the free leg rests on the floor. As you inhale, move the hand with the dumbbell up and back. Note - the shoulder blade should hurt. Then we switch - we take the dumbbell in the other hand and lean on the other leg. 10 bends for each hand. Minimum three approaches.

Another exercise for the back. Let's imagine that our dumbbells are connected to each other. Starting position - stand straight, head straight, look ahead. Arms with dumbbells are bent at the elbows and raised to the shoulders, straighten your arms up, slightly bending your back and then lower the dumbbells with tension to the shoulders. This should feel like you are stretching a stick or a rope. 15 repetitions and three approaches. The back and shoulder blades work.

After the back exercise - if you are not tired, we move on to the arm exercise. If you are a little tired - then pump up the press. All exercises are described above. But in this case - next time do the leg-arm-press complex.

The exercise complex can include the so-called deadlift. This exercise trains the back muscles (good posture will be your reward). Stand up straight, dumbbells in both hands. Bend forward at 45 degrees and simultaneously pull your hands to your waist. Three sets of 15 reps.

You can also do it from the starting position - back parallel to the floor, legs slightly bent, pull the dumbbells up from the shins. The same three approaches 15 times.

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Dumbbell Exercises for Chest Muscles

These exercises are done lying down, lying on a pillow. The back is adjacent to the floor only at the waist. Hands with dumbbells on the sides on the floor. We bring the dumbbells up approximately above the navel. We spread them back. Three approaches of 12 times.

The starting position is the same, only the arms with dumbbells are at the top. Now we spread the arms with dumbbells to the sides, linger a little at the maximum bottom point and return to the starting position. The exercise is called "Butterfly". Butterfly can be done sitting on a chair, and slightly leaning forward - spread your arms to the height of the cry and lower them down.

The main thing is that you understand the scheme for compiling a set of exercises for weight loss with dumbbells:

• Warm-up.
• Legs.
• Back.
• Arms, chest.
• Press.
• Hitch.

How often should I do the exercise routine?

We recommend at least three times a week. Otherwise, there will be no effect. If you have time, four is better. If you don't have time, then we break all the exercises with dumbbells into mini-complexes and do them for 15-20 minutes a day, but every day.

And the last thing. Girls. Never do dumbbell side bends. Even if your trainer told you to do it and pointed out your weak "oblique" muscles. Yes, your sides will fall from this exercise. But your waist will not become smaller - after all, you are building up your oblique muscles. This exercise is for men.