What are the dumbbell exercise methods for girls?

In our lives, many female friends pay great attention to maintaining their figure. However, with the busy work, everyone may not have much time to exercise, so the body starts to gain weight slowly. In fact, we don’t need to spend too much time exercising or go to some professional gyms. We can do it at home and still achieve the goal of fitness and weight loss. Next, the editor will introduce to you in detail, let’s learn about the dumbbell exercise methods for women!

In everyone's impression, dumbbell games for men are combined with muscle exercises. In fact, for female friends, dumbbells are also a good tool for physical exercise. Of course, most girls don't want to be covered with muscles. On the contrary, dumbbells have another function - weight loss. Girls can use dumbbells for exercise properly, which has a good weight loss and body shaping function. Low weight, multiple sets and multiple repetitions can shape the muscle lines and show the beauty of the human body.

As we all know, there is a principle for men when they practice dumbbell training - heavy weights and few repetitions. For girls, it's just the opposite: the weight can't be too heavy, and the repetitions must be high. This is the basic principle for girls to practice dumbbell training. After men practice a certain muscle, they have a rest and recovery time, about two or three days. Girls don't have to do this and can practice every day.

Of course, for female friends who want to lose weight, dumbbells can only be used as an auxiliary method, and they also need to be combined with other exercises, such as swimming, jogging, dancing, cycling and other aerobic exercises.

Women's small dumbbell weight loss method

1. Single-arm dumbbell flexion and extension behind the neck

Action process: Single-arm dumbbell behind the neck extension. Support the dumbbell with one hand and sit on a bench. Support your elbow with your other hand. Slowly lower the dumbbells back behind your head. Slowly restore the movement.

hint:

① Single-arm dumbbell flexion and extension behind the neck effectively exercises the upper arm muscles and is also suitable for correcting asymmetry of the hands.

② Fix the elbow of one hand so that the movement can be kept standard and the hand can be stable.

2. Bent-over single-arm flexion

Action steps: Grasp the dumbbell with one hand. Use your other hand and one leg to support your body on the stool to keep your balance. Face forward, keeping your elbows at a 90-degree angle. Use your arms, not your back, to pull the dumbbells back. Slowly restore the movement.

hint:

① Arm flexion and extension mainly exercises the triceps.

② It is best not to use too heavy weight to do this exercise, because the triceps are not as strong as the biceps.