Exercises with dumbbells for quick and healthy weight loss

Features of training for weight loss

For women, when losing weight at home, you need to include exercises with dumbbells in your workouts, which must be performed 20-25 repetitions of 4 sets or circles. With repeated repetitions, the body works in endurance mode (when performing 15 repetitions or more), thanks to this, fat begins to be burned , which is used as energy for training. After each circle you should rest for 1-2 minutes to recover.

What weighting agents are best to use?

The projectiles themselves can be composite or monolithic. They are also usually classified by material. You should choose solely based on your own preferences. However, as practice shows, most girls prefer to use rubberized options. They are considered safer.

Have you ever used high-quality shells? The right dumbbells help you build definition and get rid of excess fat. A large selection at affordable prices is available on the Ozon store website. I am sure you will find the best option for your homework.

A set of exercises with dumbbells for weight loss

This complex is recommended to perform 20-25 exercises per set. Each exercise follows each other without pause. Perform 3-4 such cycles at your discretion, the higher the level of endurance, the greater the load.

The complex involves a functional load; many exercises involve several major muscle groups at once, this increases fat burning.

Squats with dumbbells to the chin

The exercise simultaneously trains the muscles of the lower extremities and the shoulder girdle, as well as the core muscles - lower back and abs. Strictly follow the execution technique :

1. Feet are wider than shoulder-width apart, toes turned slightly to the sides. We hold small dumbbells in both hands, arms hanging directly in front of the body.
2. Inhale: while squatting, we move the pelvis back, bringing the angle at the knee to 90 degrees, while the arms remain hanging freely.
3. Exhale: push the pelvis up and at the same time perform dumbbell rows to the chin, moving the dumbbells along the body, elbows stretching up to the ceiling.
4. Repeat 25 squats. We move on to the next exercise without pausing.

Curtsy

Curtsy or cross lunges are performed alternately on each leg; they train the gluteal group and quadriceps femoris. Hold heavier dumbbells in your hands , since only your legs will work.

1. Feet hip-width apart, arms along the body.
2. Inhale: with your left foot we take a cross step back onto your toes, behind your right leg. As if you are performing a “curtsey”, your back remains straight.
3. Exhale: pushing off with your right supporting leg, push out your pelvis and return your left foot to its original standing position.
4. Inhale: perform a lunge immediately to the other side, and so on. Perform 20-25 lunges on each leg, the same number of times.

Farmer's walk

To practice with dumbbells at home you will need a small space . The "farmer's walk" technique involves walking in lunges forward and backward. Do as many lunges as the length of the room allows, then turn around and continue the count.

1. Feet together, dumbbells in hands along the body.
2. Inhale: step forward with your right foot, the knee should remain above the heel at a right angle, do not make a sharp angle in the knee.
3. Exhale: Push through the heel of your right foot and push your pelvis forward, planting your back foot.
4. Inhale: lunge forward with your left leg.
5. Exhale: rise, and also rearrange your legs until you get 20-25 lunges on each leg. Total - 40-50 steps.

Incline + dumbbell rows

The exercise trains the hamstrings, glutes, lower back and latissimus dorsi muscles. It's done like this :

1. Place your feet parallel to each other across the width of your pelvis.
2. Inhale: with a straight back, bend forward on bent knees, stretching the hamstrings. Hands hang freely with dumbbells.
3. Exhale: perform dumbbell rows to the waist, straining the latissimus dorsi muscles, bringing the shoulder blades towards each other.
4. Inhale: straighten your arms, lowering them smoothly.
5. Exhale: straightening the torso, we lift to the starting position. This counts as one repetition. And repeat in the same way 20 times.

Standing Dumbbell Press

After complex and multi-joint exercises, the calm part of the complex to work out the upper groups.

These exercises with dumbbells for the upper shoulder girdle are also great for men.

1. We become stable, lift the dumbbells, holding our hands above the shoulder joints. Elbows are bent, “looking” down.
2. Exhale: push the dumbbells over your head with the deltoid muscles, straightening your elbows.
3. Inhale: slowly lower to the shoulders. Also 20-25 times.

Grasshopper in a standing bend

To work the triceps and spinal stabilizer muscles, the exercise is performed without emphasis. Performed simultaneously with both hands.

1. With your knees slightly bent, bend forward with your back straight and hold the position.
2. We press our elbows to the body, our forearms hang freely with dumbbells.
3. Exhale: extend the elbow using the triceps, straightening your arms straight.
4. Inhale: relax and lower your forearms, elbows remain in place. As usual - 20-25 repetitions.

Read more about dumbbell extensions for triceps training at this link →

Hammer

The “hammer” is performed without turning the hands.

1. In a standing position, arms are located along the body with dumbbells.
2. Exhale: contracting your biceps, bend your elbows, lifting the dumbbells to your shoulders.
3. Inhale: slowly relax the muscle. And so 20-25 times, the same on each side.

You can perform it with each hand in turn, especially if you run out of strength earlier. While one arm completed the contraction, the other recovered slightly.

Raising the body with turns

In addition to the rectus abdominis muscle, are additionally activated ; small dumbbells are enough to work them out. Abdominal exercises for women at home can be performed without dumbbells at all; sometimes your own weight is enough.

1. Lie on your back, hands with dumbbells at your chest.
2. Exhale: twist the torso, turning the body with a round back to the right.
3. Inhale: lie down in the starting position.
4. Exhale: repeat twisting to the left.
5. Repeat 20-25 times on each side.

Rest for 1 minute and continue training, perform another 2-3 circles.

Main types - what's the difference?

Dumbbell training is generally divided into two options:

• complex
• insulating

In the first case, all muscle groups are included in the work. This approach increases endurance and promotes strength development. The fat burning mechanism is actively launched.

The second option is used more to emphasize the pumped-up areas. Isolation training involves engaging only one muscle group during an exercise.

Recommendations for losing weight

Give preference to circuit training, which is performed with little to no rest, immediately moving from one exercise to another. Before training, be sure to warm up, for example, jumping rope for 7 to 10 minutes.

Fat begins to burn after 20 minutes from the start of the workout.

Try to practice for at least 40 minutes.
You can supplement the complex with jumping at the end of the workout, just 10-20 minutes - this will significantly speed up the weight loss process.

What to remember

Complex training, as a rule, brings more results than isolating exercises. This is why basic training is often used to lose weight.

Girls can exercise effectively at home. The main thing is to follow the program and be purposeful.

That's all for today. What type of exercises with weights do you prefer? Share your methods in the comments. Bookmark the blog for quick access, because I still have a lot of interesting and controversial information in store.

See you in the next article!

Where to study and how should classes be taught?

First of all, you need to decide on the location of the training: if you visit a gym or sports hall, then this is a very good decision. But don’t despair if for some reason you are unable to visit such centers - you can study at home if you have the desire. To do this, it is enough to purchase or get hold of just two dumbbells (preferably collapsible).

Sports or gyms. All the advantages of working out in gyms come down to the following: collective classes and atmosphere - you watch how others are working out and you yourself have a desire to work out hard; presence of a trainer - can advise or help; the presence of a variety of exercise equipment and devices - it is possible to combine the exercises I suggested below with others.

Home workouts: no need to waste time going to the gym - saving time and money; during classes you can do other useful things - listen to an audiobook, watch a TV series, etc., which is not available in the halls; there is no feeling of embarrassment - no one watches what you do and will not judge.

Each workout can proceed differently depending on your disposition to the lesson. But ideally, it should always be intense (with a high pace of exercises), with reduced rest time between approaches (sets) and exercises (no more than minutes between approaches, no more than 1.5 minutes between exercises, use a timer), and also with light weights and high repetitions. If your goal is to lose weight and not gain strength, then you need to adhere to these rules.

Let's make a short summary:

• high pace of exercise;
• reduced rest time;
• light dumbbell weights (3 – 4 kilograms, no more);
• many repetitions (at least 15 in each approach).

Fitness Blender: Burn Fat & Build Lean Muscle

This is a more complex program in terms of load than the Strong and Lean described above; the training duration is 40-50 minutes. It mainly includes interval training with a competent combination of aerobic and strength training to form a beautiful, sculpted body. You can start this program after one to two months of studying in the previous program.

Day 1 (48 minutes)

• Calories: 262-533 kcal
• Difficulty: 4
• Equipment: dumbbells
• Focus: whole body
• Load type: cardio load, strength load, HIIT
• Workout structure: HIIT load (15 minutes) + strength load (20 minutes)

Day 2 (44 minutes)

• Calories: 225-438 kcal
• Difficulty: 3
• Equipment: dumbbells
• Focus: whole body
• Type of load: cardio load, strength load
• Workout structure: alternating strength and cardio exercises (interval training)

Day 3 (52 minutes)

• Calories: 258-572 kcal
• Difficulty: 4
• Inventory: not needed
• Focus: core
• Load type: cardio load, HIIT
• Workout structure: alternating cardio exercises and abdominal exercises on the floor (interval training)

Day 4 (50 minutes)

• Calories: 272-561 kcal
• Difficulty: 4
• Equipment: medicine ball/dumbbell
• Focus: whole body
• Type of exercise: cardio exercise, strength exercise, yoga
• Workout structure: alternating kickboxing and strength exercises (20 minutes) + yoga and stretching (15 minutes)

Day 5 (38 minutes)

• Calories: 221-405 kcal
• Difficulty: 4
• Equipment: dumbbells
• Focus: lower body
• Load type: cardio load, strength load, HIIT
• Workout structure: HIIT load (15 minutes) + lower body strength load (15 minutes)