What are the dumbbell exercises for women?

In our lives, many of our friends now pay more attention to fitness. If we want to achieve good health effects, we must also pay attention to some methods and the selection of fitness equipment when exercising. For example, how should we exercise with dumbbells at home? Today I will tell you in detail how women can use dumbbells to exercise?

First, if you want to train your chest muscles, you need a dumbbell with adjustable weight. Warm up for ten minutes, run, stretch your legs, and do a few push-ups.

2. Flat dumbbell bench press 4X12 chest muscle circumference. Incline dumbbell bench press 4X12 upper chest. Incline dumbbell fly 4X12. Increase the area of ​​the middle seam of the outer edge of the chest muscle. Parallel bar arm extension 3X8 lower chest (reduce nipple fat, train square chest muscles, and be sure to do it with your chest tucked in). As for how heavy the weight is, you can control it yourself. When you are basically exhausted after doing the twelfth one, this weight is appropriate.

3Finally (you can start with the two movements of double pull-ups and leg raises, and add more as you practice for a longer time) Rest for a day (still do the abdominal muscle tearer) Back training + biceps pull-ups (if you can't do it, ask someone to help you) 6 groups of 4 to 10 each group, depending on your personal situation Dumbbell single-arm rowing 6 groups Pay attention to the rest between groups, it can't be too long, one minute at most

4. You must know how to do this exercise to train your biceps. You can do it in 3 sets every other day. Train shoulders + legs. Dumbbell lateral raise + dumbbell front raise (superset one exercise immediately followed by another without rest in between) 4x20 dumbbell rotation raise 4X20. Walking with dumbbells 4X20 (the exercise is very simple and can be found online). Single-handed dumbbell single-leg heel raise 4X15. Abdominal muscle rippers. This is a more comprehensive fitness plan. If you feel the need to strengthen your chest exercises, do more push-ups and sit with your feet elevated. The chest you train will be fuller and will not sag. Do it every other day.

Note: Exercise should be gradual and not reckless, so as not to harm the body.

Through the above methods, everyone should have learned that we must pay attention to safety when exercising with dumbbells in life. Only by mastering the correct method can you better play the role of health care and body shaping. I hope that what I share today can help you with your fitness.