No Dumbbells Needed: 12 Household Items You Can Use in Your Workout

During isolation mode, it is easy to transfer sports training from the fitness center to home. The most difficult thing at this time is not to be lazy. But what if you didn’t have time to stock up on any additional equipment that helps make your classes more effective? It's simple - you need to use the simplest household items. We turn on our imagination and carefully examine the house. We have compiled a list of what you will definitely need.

Types of exercises for arms

Incline rowing

This simple exercise is aimed not only at strengthening the muscles of the arms, it also works on pumping the triceps and upper back:

• Leaning slightly forward, bend your knees. The back should be straight.
• Hands stretch out in front of you. Bringing your shoulder blades together, lift the dumbbells to chest level. Elbows cannot be spread to the sides; they must be directed upward. The back is straight, not bent.
• Lower the dumbbells to the starting position slowly and complete the repetition.
• Do 10-12 repetitions 2-3 times.

Incline rowing

Standing Dumbbell Press

This exercise helps tone the anterior and middle deltoid muscles and shoulders:

1. In the starting position, the legs are placed hip-width apart, the feet are turned slightly outward. Hands with dumbbells at shoulder level with elbows pointing down. The palms with dumbbells are turned away from the body, the hands slightly protrude beyond the shoulders.
2. As you inhale, raise your arms up until they are fully straightened. The gaze is directed forward, the back is straight.
3. At the top point for 2-3 seconds. hold their breath.
4. As you exhale, return the dumbbells to their original position.

Repeat the exercise 8-12 times. The following muscles are involved: deltoid, shoulder girdle, elbow joint.

Dumbbell Overhead Press

Dumbbell biceps curl

The biceps brachii (biceps) and forearm muscles are most involved when lifting dumbbells upward. During lifting, the hands are turned (rotated) outward, which allows for a strong contraction of the biceps. The exercise can be done standing or sitting

In the starting position, the dumbbells are held in the lowered arms, with the palms facing the body. As you inhale, begin lifting the dumbbells. At shoulder level, arms are turned away from you. The arms are raised completely above the head and held in this position for 1-2 seconds. Lower your arms with dumbbells in the reverse order, focusing on turning your hands.

To prevent mistakes and avoid tension in the shoulders, turn the hands at the moment when the elbows are at right angles to the body.

Dumbbell biceps curl

Incline raises

Begin the exercise with your legs slightly bent at the knees, hip-width apart. The body is straight, slightly inclined forward. The arms are extended in front of you, the elbows are slightly bent. The step-by-step execution of arm raises is as follows:

1. With the body fixed, lift the dumbbells through the sides. At the same time, your elbows should be facing upward, then exhale.
2. At the top point, before returning to the starting position, your arms should not be parallel to the floor.
3. Return to the starting position.

It is recommended to do arm raises up to 10-15 repetitions.

Incline raises

Placing dumbbells behind your head

This exercise can be performed while sitting on a bench or standing, whichever is more convenient for you.

The arm with the dumbbell is bent vertically upward, bent at the elbow and placed behind the head. When gripping a dumbbell, the little finger should be higher than the other fingers.

In the starting position, the elbow of the working arm is directed straight up, the torso is in a vertical position, the back is slightly arched in the lower back, the chin is directed to the floor. Take a deep breath, hold your breath. Fixing the arm at the top in a stationary position, strain the triceps and, straightening the arm, lift the dumbbell.

Movement occurs only in the elbow joint; all other parts of the body are motionless. They never straighten the arm completely in the upper position, they always do not complete the movement just a little - this way the elbow joint is freed from excessive loads and pressure.

Placing dumbbells behind your head

Pushing your arms back with dumbbells

Most of all, moving dumbbells back is aimed at maintaining triceps tone. Pauses for 1-2 seconds. when performing the exercise, fixate at the top and bottom points:

1. Rest your knee and palm on a horizontal bench.
2. Bend the other arm at the elbow at an angle of 90°C, keeping the area from the elbow to the shoulder in line with the body.
3. Exhale and straighten the elbow, keeping the shoulder motionless.
4. Return to the starting position, then inhale.

After repeating the exercise 10-12 times with one hand, move on to the other hand.

Dumbbell abduction

Wingspan lying down

This exercise works great to improve breast shape; it’s best done while lying down:

• Lying on your back, raise your hips and knees at a right angle upward. The dumbbells are lifted up with palms facing each other.
• They spread the dumbbells to the sides and lower them down, but do not place them on the floor.
• After a pause, return the dumbbells up.
• Repeat 10-12 times.

Wingspan

Exercises for the back and beautiful posture

Exercises with dumbbells for the back for women are practically no different from exercises performed by men (except perhaps the weight of the equipment used). They help to qualitatively work out the latissimus, teres, trapezius, rhomboid and other muscles. Various horizontal traction exercises are especially good in this regard. The horizontal vector of the load develops more thickness in the back and makes it possible to concentrate on the peak contraction of the working muscle group. The vertical load vector is aimed at developing the width of the back - these are exercises such as pull-ups and rows on a vertical block.

Bent-over dumbbell row

Bent-over dumbbell rows are a basic exercise for developing back muscles. It loads the entire array of the lats, but is not suitable for people for whom axial load on the spine is contraindicated, since when performing the exercise there is too much stress on the lumbar region.

This is done as follows:

1. The athlete leans her arm and leg of the same name on a horizontal bench or any other similar object (for example, a chair), holding a dumbbell in her other hand. Place the foot of your other leg firmly on the floor. The angle of inclination of the body can vary from slight to almost parallel to the floor, find for yourself the position in which you best feel the stretch and contraction of the latissimus dorsi muscles. The gaze is directed forward, the back must be kept straight throughout the entire approach, rounding of the lower back is not allowed.
2. We begin to pull the dumbbell upward, exhaling with effort. We try to concentrate most of all on the position of the shoulder blades and elbows: this way you will “exclude” the biceps and rear deltoids from the movement as much as possible.
3. The dumbbell should not rise straight up, but should be slightly pulled towards the belt. This way you will engage not only the upper part of your lats, but also the lower part of your lats. At the top point, the elbow should be higher than the level of the back. Here you can stay for 1-2 seconds.
4. Smoothly lower the dumbbell down, stretching your lats as much as possible, while inhaling. The movement is smooth; under no circumstances should you “drop” the weight - this will not only disrupt the neuromuscular connection, but also risk injury.

Dumbbell rows lying on an incline bench

The row of two dumbbells while lying on an inclined bench is a similar exercise in biomechanics to the previous one, but it has its own distinctive features. Firstly, there is no axial load on the spine, so there are no contraindications to performing this exercise. Secondly, the movement is more isolated, since there is no static load on the stabilizer muscles: spinal extensors and abdominal muscles. And thirdly, it is almost impossible to cheat in dumbbell rows on an incline bench. Because of this, the athlete works with less weight and better feels how the load is placed on the working muscles.

This is done as follows:

1. Lie on a bench inclined at an angle of 30-45 degrees with your stomach down and hold dumbbells in both hands. Take a comfortable position; you should not feel any discomfort. The gaze is directed forward, the back is perfectly straight. If you cannot keep your thoracic spine straight and it “rounds,” then the weight is too heavy for you.
2. As you exhale, begin the upward pulling motion as you would with a regular bent-over row. Remember to press the dumbbells slightly closer to your waist to also engage the lower part of the latissimus muscles. At the top point there is a peak contraction of 1-2 seconds.
3. As you inhale, slowly lower the dumbbells down. It is very important not to round your back at this moment; to do this, press your feet a little harder on the floor.

Deadlift with dumbbells

The dumbbell deadlift is another basic exercise for developing back muscles. In addition to the back (the main work is on the spinal extensors), a huge number of other muscle groups work in the deadlift: quadriceps, hamstrings, buttocks, abdominal muscles and biceps. Such a complex load is an excellent way to increase energy expenditure during training.

This is done as follows:

1. Place the dumbbells on the floor at a symmetrical distance from you, they should be located approximately at shoulder level. Sit down next to them, grab them tightly, straighten your back, and place your feet parallel to each other, shoulder-width apart.
2. We begin to lift, exhaling. The first phase of the movement is called stall, here the leg muscles are more involved in the work, and the body is slightly tilted forward. Once the dumbbells are approximately at knee level, proceed to the second phase of the movement - back extension. You must take a completely vertical position. There is no need to lean back. The load on the back muscles is greater in the second phase of movement, the spinal extensors and trapezius muscles actively work, and the latissimus and rhomboid muscles bear a good static load.
3. Lower the dumbbells to the floor, keeping your back straight and inhaling. Begin the next rep.

Weekly weight loss training program

If it is not possible to contact a fitness trainer to draw up a training program, a girl who wants to get rid of excess weight through weight training can use the complex below.

It is designed for people under 35 years of age who do not have serious illnesses:

1. Tuesday:

• running in place with high hip raises – 10 minutes;
• sumo squats - 4*25;
• body lifts from a sitting position on a chair with dumbbells in hands – 2*30;
• lunges with dumbbells – 3*30 (for each leg);
• swing your arms to the sides – 3*25;
• classic squats with dumbbells – 2*30;
• jumping in place without weights – 5 min.

2. Thursday:

• warm-up 7-10 minutes;
• Dumbbell bench press from a lying position – 3*20;
• arm rotations with dumbbells – 2*25;
• triceps arm extension – 3*30 (for each arm);
• “crunches” with dumbbells – 3*25;
• bending your arms behind your head – 2*25;
• stretching exercises – 3 min.

3. Saturday:

• warm-up – 10 minutes;
• swing your arms forward – 3*25;
• squats with dumbbells – 3*30;
• dumbbell row – 2*30;
• “book” - 2*20;
• dumbbell flyes from a lying position – 3*20;
• running in place with high hip raises – 10 min.

Basic loads are universal, which explains why most exercises with dumbbells are suitable for inclusion in the complex for people of all ages, regardless of their health status.

Despite this, the greatest effectiveness with this type of training can only be achieved with the help of a professional fitness trainer, who will monitor compliance with the exercise technique and, if necessary, adjust not only the training program, but also the athlete’s lifestyle as a whole.

Article design: Oleg Lozinsky

Recommendations for training with dumbbells

Exercises with dumbbells have a positive effect not only on a girl’s appearance, but also on her internal state. The athlete becomes more resilient, attentive, better assimilates new information and concentrates on the assigned tasks and ways to solve them.

Following the recommendations of professionals will help increase your training productivity:

• it is necessary to choose the weight of the weights taking into account the focus of the training (for cardio – 3-4 kg, for strength training – from 5 kg);
• to start fat burning processes, you need to perform at least 25 repetitions in 1 approach, and to build muscle mass - no more than 15, but with heavier weight dumbbells;
• the optimal number of workouts per week is 3 or 4 for 40-60 minutes;
• if it is necessary to reduce the amount of subcutaneous fat, training with dumbbells must be combined with adherence to the principles of proper nutrition;
• It is recommended to increase the load gradually (otherwise, working with excessively heavy sports equipment will lead to injury or muscle overtraining syndrome).

How to choose dumbbell weight

Before choosing dumbbells, you need to decide on their purpose. If the goal is to lose weight in the arms or legs, then select 1-2 pairs of light weight equipment (0.5 - 2 kg), because with them you will need to carry out active and frequent training with dynamic musical accompaniment. To tighten and build muscle mass, you will need a set of dumbbells (from 2 to 12 kg).

As the intensity and complexity of your training increases, you will need to increase the weight of the load . Dumbbells come in two types (solid and collapsible); therefore, when purchasing, you may need a special rack. The advantage of solid dumbbells is their convenience (there is no need to unscrew and rearrange the discs; they can be quickly changed during exercise).

However, after a few months, small weights (0.5 - 1 kg) may no longer be needed (they will be too easy to exercise). Collapsible dumbbells are more compact to store, do not require the purchase of a rack, and can be easily combined. But to change the load, it will take some time to spin them up and replace the disks.

In any case, beginners should start training their body with dumbbells weighing no more than 2 kg.

Exercises with dumbbells for girls

Depending on which muscle group the load is applied to, the exercises may be different.

Pumping your legs

You need to start with basic squats with dumbbells. Gradually the load increases. Hands together with dumbbells are raised and pressed to the shoulder joints.

Back workout

While standing, stretch out your extended arms and hold them in front of you for some time. At the same time, not only the biceps, but also the triceps are pumped. Then you need to lie down on a bench, stretch your legs, and lower your arms with dumbbells. At the next stage, the arms with dumbbells are raised and lowered to the chest.

Exercises for the pectoral muscles

Dumbbells in hands. The arms are extended forward and crosses are made. Lying on your back, arms with dumbbells are bent at the elbow and straightened again.

Arm muscle training

Standing position. Hands with dumbbells rise and fall to the shoulders. You should keep your elbows straight in front of you. Lying on a bench, legs bent at the knees. The feet rest on the floor, and the arms with dumbbells are raised.

Ab exercises with dumbbells

Hands with dumbbells along the body. The body turns in different directions.

As you can see, exercises with dumbbells are not difficult. But with regular training, the effect will be amazing. The work will not be in vain, and the girl will receive the expected result.

Exercises for the pectoral muscles

Dumbbell bench press

The dumbbell bench press is a basic exercise for developing chest muscles. Depending on the level of inclination of the bench, you can vary the load and load certain parts of the pectoral muscles more. For example, a dumbbell bench press puts more stress on the middle part of the chest. When pressing dumbbells on an incline bench, the upper part and front deltoid muscles work more. When you press dumbbells on a bench with a negative incline (head down), you focus the load on the lower chest.

However, the technical principles are the same for all types of dumbbell presses. It is performed as follows:

1. Take dumbbells and lie down with them on a bench, straighten your arms in front of you. Place your feet firmly on the floor. The back is slightly arched, but not much, the shoulder blades are brought together.
2. As you inhale, lower the exercises down to a comfortable point. It is not necessary to lower them as low as possible; in this case, you will most likely feel pain or discomfort in the shoulder joints. It is better to work in a comfortable amplitude, maintaining a constant load in the working muscles in both the positive and negative phases of the movement.
3. As you exhale, begin to press the dumbbells upward, trying to further strain your pectoral muscles as you lift the weights. At the top point, do not fully extend your elbows; immediately begin a new repetition.

Bench press:

Incline Press:

© Makatserchyk — stock.adobe.com

Reverse Bench Press:

© Makatserchyk — stock.adobe.com

Dumbbell flyes lying on a bench

Dumbbell flyes lying on a bench are an isolating exercise for local development of the pectoral muscles. Unlike the bench press, the negative phase of the movement is much more important in the fly; you need to concentrate as much as possible on the feeling of stretching in the muscle fibers. By analogy with the bench press, flyes can be performed on a bench with different levels of incline to emphasize the load on different parts of the pectoral muscles.

The technique is as follows:

1. Take dumbbells and lie down on a bench. The first movement is to press the dumbbells up and start fly-ups from the top position.
2. Hold the dumbbells parallel to each other and begin to lower them to the sides, keeping your elbows slightly bent. Lower them until you feel a maximum stretch in the outer chest. The movement should be smooth, so it will be easier for you to focus on stretching and contracting the muscles.
3. In the positive phase of the movement, you need to return your arms almost to their original position. It is not necessary to complete the movement; in the last 20-30 cm of the movement, the pectoral muscles hardly work, and all the work is done by the anterior bundles of deltoid muscles.

© Makatserchyk — stock.adobe.com

Dumbbell push-ups

Dumbbell push-ups are an exercise that loads the middle and lower parts of the chest, performed with your own body weight. This exercise is common in CrossFit because it gives you the opportunity to load slightly different muscle fibers by working with your body rather than with additional weights. In addition to the chest, the load falls on the triceps and anterior deltoids, and the abdominal muscles, buttocks and spinal extensors act as stabilizers in this movement.

This is done as follows:

1. Place dumbbells on the floor slightly wider than shoulder height. Wrap your hands around them using a closed grip. It is important to correctly distribute the center of gravity so that the dumbbells do not move apart when lifting; try to keep them at the level of the lower chest throughout the entire approach.
2. Slowly lower yourself down while inhaling. The greater the range of motion, the better, so try to touch your chest to the floor if the stretch and elasticity of your shoulder joints and ligaments allows you to do so.
3. Push up from the bottom position, squeezing your pectoral muscles. Tighten your triceps and wrists to prevent the dumbbells from moving apart as you lift them up. At the top, you don’t have to fully extend your arms.

© Jovan — stock.adobe.com

Pullover

This exercise could also be classified in the back category, since the pectorals, triceps and lats are actively working here. But when performing a pullover with a dumbbell across a bench, it is the pecs that receive the greatest load.

Execution order:

1. You need to lie across the bench so that you rest your upper back on the bench. Also, plant your feet firmly on the floor.
2. Take a dumbbell in your hands, lift it to outstretched arms and, while inhaling, slowly begin to lower it behind your head. There is no need to bend your arms, then you will practically not use the triceps.
3. As you exhale, return to the starting position - your arms are perpendicular to your body.

© Nicholas Piccillo — stock.adobe.com

The benefits of dumbbell exercises for women

Basic exercises with dumbbells, when performed regularly, have a positive effect not only on the external transformation of a girl’s figure, but also on the overall strengthening of her health.

Fast weight loss and an attractive figure

During training with dumbbells, regardless of the conditions in which they are carried out, the body's metabolic processes accelerate. A high metabolic rate is the key to maximum absorption of nutrients and a reduction in the amount of food “deposited” in the fat layer.

At the same time, a high metabolic rate is maintained after training for about 35 hours. The main advantage of this type of load is the fact that when exercising with dumbbells, girls not only lose weight, but acquire a toned figure with graceful curves.

As a result of training, the following become more expressive:

• buttocks;
• hips;
• thin waist;
• rounded shoulders.

The highest efficiency in external transformation can be achieved by a combination of strength and cardio training, which involves the use of dumbbells, in compliance with the principles of proper nutrition.

To lose weight without harming your health and losing muscle mass, it is not recommended to go on short-term diets. They put the body into a state of shock, upon recovery from which it begins to accumulate fat again, even if preliminary adjustments are made to the girl’s diet.

Health promotion

Regular exercises with dumbbells can significantly improve the health of an athlete:

In addition to physical changes, a person who regularly practices strength training will also notice an improvement in their psychological state. Elevation of mood in this case occurs due to the release of endorphins into the blood, which stabilize the psyche and increase resistance to stress.

Save time

The vast majority of women consider the main obstacle on the path to an ideal figure to be a lack of time for playing sports. Doing exercises with dumbbells, in this case, is the most optimal solution. Strength training with the simplest sports equipment, despite its effectiveness, does not require the athlete to spend either a lot of space or a lot of time.

The advantage of this type of training is also that you can exercise with dumbbells at home, saving not only time, but also money on visiting the gym. In addition, by practicing this type of training on her own, the girl will not be embarrassed by the people around her, which will make her classes more effective.

Recommendations from fitness trainers for performing arm exercises

How and when is it better to perform exercises for greater benefits?

Qualified experts believe that arm training becomes more effective if you follow certain rules.

These rules include the following:

1. The complex should take no more than 30-40 minutes. A longer workout, to maintain strength, requires a decrease in intensity, which negatively affects its quality.
2. You cannot perform exercises on the same muscle groups every day ; you need to take breaks to unload them.
3. To prevent overheating and dehydration during physical activity, before training and throughout the day, it is necessary to consume the amount of fluid required by the body, especially in the summer.
4. It is necessary to include the right amount of protein in your diet to restore muscle mass.
5. It is important to remember that carbohydrates for the body are the main source of energy obtained by a person as a result of digestion. Physical exercise requires considerable energy expenditure, so you need to replenish your strength in time for productive work on building a beautiful body.
6. During a cold, any active training is excluded due to the additional stress on the heart.
7. The set of exercises should be repeated 3 times a week for 20 minutes.

Basic mistakes made during training

The beauty and firmness of women's skin depends on many factors.

The first step will be to bring your weight back to normal. The presence of excess subcutaneous fat will negate all the results of hard work to create relief.

It is only necessary to begin active physical activity aimed at improving the shape of the elbow and shoulder areas by adjusting your diet. The most optimal option should be considered “fractional” nutrition, that is, increasing the number of meals per day and reducing portions.

Exercises for creating a beautiful arm shape for women should not be performed using small weights, since effective tightening of sagging skin and muscles in this situation is not guaranteed. Dumbbells weighing 2-3 kg are called a suitable load.

Larger weights can overload the muscles and injure them. The problem of loose skin on the hands of women is unpleasant, but solvable. The main thing is to act methodically: do not skip workouts, monitor your drinking regime and carefully select food products.

Exercises for the abs

It is very important for women to have, if not sculpted abs, then at least a flat stomach. There are quite a few exercises that will help you both lose weight and shape your abs:

1. Dumbbell crunches are designed to work your upper abs. Of course, performing classic crunches and holding dumbbells in your hands is not very convenient. Most likely, the technology will suffer. Therefore, it is better to make a simplified version. Your task is to lie on your back and hold dumbbells in your hands. Hands must be raised. You should lift your upper back off the floor as if you wanted to lift the dumbbells as high as possible. This will help direct the entire load to working the upper abdominal muscles.
2. Side bends with dumbbells are a very good exercise for working the oblique abdominal muscles. Your task is to tilt your body to the sides. The main thing is that the movement is carried out due to the load of the oblique abdominal muscles, and not inertia. Dumbbells can be held anywhere. For example, behind the head or in the hands, along the body.
3. Leg raises with dumbbells will perfectly pump up your lower abs. There should be dumbbells with a small weight, for example, 1-2 kg, or a dumbbell bar. In addition to the abs, other muscles are also involved in this exercise. In order not to injure them, it is necessary to choose the weight correctly.
4. The dumbbell mill is an exercise for developing the lower back, hips and abs. If you want to have a sexy figure, you need to do it. Your task is to rotate your body in an inclined position.
5. The “book”, or double crunch, is an exercise that allows you to work two parts of your abs at once: the upper and lower. To perform it, you need to take light dumbbells in your hands, begin to lift your torso and pull your legs to your chest. Surely the question may arise as to why dumbbells are needed here. The fact is that this exercise is very easy to do. After just a few workouts, you will be able to perform dozens of repetitions without much difficulty. But to get results, you need heavy weight. Dumbbells are needed in order to create it.

Products for diet

When choosing foods for a diet, you can take a specific menu, but not everyone likes certain foods, so everyone creates a diet for themselves individually. For clarity, we will select a number from one to four for all components in the products. And let’s look at how many servings of which foods you can eat per day. The number 4 will be protein, 3 – dietary fiber, 2 – carbohydrates, 1 – fats.

To calculate your own nutrition, correctly selected products are important. Let's calculate them as follows: you are allowed to eat four servings of protein every day. This category will include: chicken breast, lean fish, eggs, cottage cheese and seafood. Three servings of vegetables or fruits are allowed. This subgroup will include:

• apples, bananas, grapefruits and cucumbers;
• two servings of complex carbohydrates taken from cereals;
• one serving of fats taken from nuts, seeds and fish oils.

These products need to be distributed throughout the day, and then losing weight can be quite tasty.

Fitness diet recipes

Let's look at the basic recipes:

1. Cream soup with ginger. To prepare, take one onion and 5 cm of ginger (grated), fry in a frying pan in olive oil. At the same time, cook three cups of vegetable broth. Pour the broth into the roast, add the juice of one orange. Simmer everything together for a quarter of an hour and puree using a blender. Add the finished soup with herbs. Every athlete should discover this recipe.
2. Meat with cheese in the oven. A very tasty dish. Take 300 g of meat tenderloin and fry in oil. Cut one eggplant into circles and place on top of the meat. Place a tomato cut into circles and cover with shavings of cheese. Place in the oven. After fifteen minutes you can serve.
3. The right pasta for weight loss. Chop 100 g of tomatoes and chop one clove of garlic. Place the mixture in a frying pan with olive oil, salt and pepper to taste. At the same time, cook durum pasta. Combine everything together and sprinkle lemon zest on top. The pasta is ready. Harmless and tasty.
4. Chicken fillet and broccoli. Cut 160 g chicken fillet, 100 g broccoli and 220 g cauliflower, separate the florets and place in a frying pan with a little water. Add previously chopped breast. Simmer under a closed lid in a frying pan for about half an hour.
5. Chicken breast with tomatoes. Take three chicken breasts, wash and dry with napkins. Cut each one so that a pocket is formed, add salt and pepper. At the same time, cut three tomatoes into circles and basil - a few leaves. Place the basil and tomato on the fillet on opposite sides of the pocket. Top with another piece of fillet. Grease the open “pocket” in the fillet with olive oil. Fry in a frying pan in olive oil. The breast is ready. Read also: Exercises with a fitness elastic band. Read also: Exercises with a fitness elastic band.
6. Carrot cake. Any sports person realizes that this is a great recipe for losing weight. Peel two medium carrots and grate them on a fine grater. Sift one glass of flour. Add five tablespoons of bran to the flour, four tablespoons of skim milk powder, add a pinch of salt, sugar and half a teaspoon each of cinnamon and vanillin, as well as a pinch of soda. Pour boiling water over three tablespoons of raisins and drain. Beat one egg and add to it a teaspoon of vegetable oil and half a glass of kefir. Add two tablespoons of cottage cheese and cooked carrots. Combine all ingredients, mix well. Bake for about forty minutes.

Exercises for legs and buttocks

Slender legs and rounded buttocks are the dream of every woman. It is possible to achieve what you want with an integrated approach to training these zones. Due to their anatomical features, the legs and buttocks have a large group of muscles and their growth requires constant stress (exercises with weights and gradually increasing weights).

The ideal workout is a combination of jogging (3-6 km) in the morning, squats (about 100 times a day) and strength exercises throughout the day.

Leg training options:

• Spring squats. Additionally, you will need a step platform (you can replace it with a stack of books). Take weights (3 - 4 kg) in each hand. Stand one step away from the stand, with your feet shoulder-width apart. Take your right leg back, bend your knee and place the toe of your foot on the support. Do squats (without touching the floor with your right knee). Straighten up and repeat 20 times. Switch legs and do 20 more squats.
• Plie. Feet wide apart, toes turned out. Take one dumbbell in your hands (weight 4 - 5 kg). Holding the dumbbell with both hands, squat until your thighs are parallel to the floor. At the same time, do not lift your heels off the floor and keep your back straight. You should feel a stretch in the inner thigh muscle.
• Deadlift. From a standing position, bend your torso forward without rounding your back. Hold dumbbells in your hands; while bending, they should slide down along your thighs. Lower yourself to the maximum possible amplitude, feeling the stretching of the back of the thigh and buttocks.

Chest exercises

A set of exercises with dumbbells (if performed every other day and for at least 2 months) allows you to strengthen the pectoral muscles and lifts the mammary gland, which visually creates the effect of more elastic and toned breasts. This is an excellent solution for women after finishing breastfeeding and for women over 40 years old, when prolapse of the gland and a decrease in its full size are noticeable.

It is important to perform the set of proposed exercises with light weights (1-2 kg), but a large number of times (20 times, 4 - 5 approaches).

Training options:

• Raising your arms while lying on the floor . To perform, you need to lie on the mat, bend your knees. Press your feet to the floor. Place your hands with dumbbells perpendicular to your body. Slowly bring your arms straight above your head and then return to the starting position. It is important not to lower your hands completely to the floor; they should not touch it. Thus, the muscles will be in constant tension. Make 20 dilutions. Rest for 2 minutes, repeat 4 more sets.
• Dumbbell push-ups. The usual push-ups from the floor are performed, but one emphasis is placed on dumbbells clasped with the hands, the second emphasis is on the toes of the feet or knees. A complicated version of the execution - the legs are extended and the emphasis is on the toes or one leg (the second leg is raised up or placed behind the ankle of the other leg). A simplified version for beginner girls - emphasis on the knees, with a straight back. Push-ups are performed slowly, as many times as possible. Avoid arching your back. It is optimal to perform 15 push-ups, then 2 minutes of rest and 3 more approaches.

• "Skiing" . In a standing position, with dumbbells in your hands, squat down a little (leaning forward). Make joint or alternating movements with your hands, simulating pushing off with poles when skiing. Do 20 repetitions. Rest for a few minutes and repeat 1-2 more approaches.

Main complex

The strength complex can be carried out either using weights or using your own body weight.

Let's start the workout with exercises without dumbbells, focusing on push-ups:

1. We rest our palms and toes on the mat. At the same time, we tighten our stomach and keep our back and buttocks in line. By bending your elbows, we lower your torso to the floor without touching your stomach to it. Return to plank position. Up to 15 repetitions will be required.

1. We sit on the floor and bend our knees. The arms are located behind the body, resting on the floor. Tightening the muscles and spreading the elbows to the sides, we lower the torso down and return back.

1. We perform reverse squats, resting our hands on the sofa seat. The legs are bent at the knees at this time.

Considering that the weight of the upper limbs is insufficient for effective loading, most exercises will have to be performed using weights. Dumbbells are ideal for this purpose, but you can also use bottles filled with water.

Raising arms from a lying position

We lie down on the floor or bench, raising our arms up. As we exhale, we lower them to the floor and lift them up again. We complicate the exercise by adding the movement of closed arms above the head after lifting.

Side plank

This exercise will help you work your arms and obliques. We rest against the forearm and foot on one side, fixing the body in weight. We lift the second limb up and lower it to the floor. Having worked on one side, we move on to the second.

With our arms spread to the sides, we draw circles in the air, changing the direction of rotation. Let's make it more difficult by rising on your toes.

Pushing out weights

We take dumbbells, turning our hands away from ourselves, bringing them to our shoulders and pressing the upper part to our torso. We push the bottles up while turning our wrists.

Pulling to the belt

While standing, bend slightly and bend your knees. We pull the shells to the belt, bending the spine a little at this time. We do not move our elbows to the sides, but place them behind our backs.

Establishment for the head

We take both shells in closed hands, which are raised above the head. Bend your elbows and place the dumbbell behind your back. We try not to spread our arms to the sides. It will take up to 12 repetitions in three sets.

Adduction to the shoulders

Sitting on a chair or standing, we press our forearms to our torso and place our hands with dumbbells in front of us. As you exhale, we pull the projectiles to the shoulders, straining the biceps.

Lifting through the sides

We stand straight with our arms down along our body. We lift the dumbbells up through the sides to shoulder level and return them back.

Pulling to the chest

We rest our knees and hands on the bench. We lower the second limb with the weighting material down. Pull the dumbbell to your chest. As you inhale, lower it. From this position, you can move your bent arm up, which will help tighten your chest.

To create your own program, it will be enough to select five exercises for each lesson for sagging arms. Each will have to be repeated 10-20 times in three approaches. For each session, you need to take different exercises, which will allow you to work out different muscle groups and create an excellent figure.

You can expect the first visible results only after a couple of weeks of regular, full-fledged training. Therefore, you should not stop performing the complex if you find no changes after 2-3 sessions.

Warm-up

Warm-up is extremely necessary to warm up the body's muscles and prepare it for hard work. Therefore, you should not neglect it. For strength training, stretching or running is not suitable as a warm-up. Slow stretching of unheated muscles is traumatic and negatively affects strength indicators. Running does not sufficiently prepare the body for power loads.

The most suitable warm-up in this case is several exercises that prepare the knees, shoulders and lower back (it is with these parts of the body that the most problems arise when playing sports).

Warm-up example:

• Circular rotations with arms with increasing amplitude. To perform, you need to stand up, spread your legs, extend your arms on opposite sides and make rotational movements back and forth with increasing radius. 20 revolutions forward and backward will be sufficient.
• Knee rotations. To perform, stand with your legs together, slightly bent, and place your palms on your knees. Make circular movements with your knees to the right and left.
• Swing your arms with dumbbells to the sides. Take equipment with a small mass (1-2 kg) in your hands. Place your feet shoulder-width apart. Perform rhythmic swings with straight arms to the sides. Do 20 actions in total.
• Raising your arms with dumbbells in front of you. Do 20 dumbbell lifts in the same way, only in front of you.
• Rotation of the elbow joints. Without resting after the exercises described above, in a standing position, spread your arms with the load to the side, bending at the elbows. Make several circular movements in each direction without lowering your shoulders.
• Dumbbell raises. In a standing position, press your elbows to your lower back and raise your forearms at a 90-degree angle to your body. Holding dumbbells in your hands, spread and squeeze your forearms. Do 20 approaches.
• Squats without weights. Place your hands behind your head and place your fingers on the back of your head. Squat 20 times without lifting your heels off the floor. Make sure that your knees do not go forward.

• Exercises for the back. At home, you will need a chair or a press board. Lie with your groin area on the seat of a chair, secure your heels (behind the bed). In this case, the upper body should calmly fall below the level of the groin and rise. If you have a sports board, then place it at an angle and perform hyperextension 20 times.

By performing a similar warm-up before each workout, you will be able to avoid joint pain and better prepare the muscles of the whole body.

Training legs and buttocks with dumbbells

Let's consider a set of exercises, the purpose of which is to work out the back, inner, outer and outer surfaces of the thighs, buttocks and calves:

Plie squat. Your feet should be positioned wider than your shoulders. The feet are turned outward. Keeping your back straight, you should perform a regular squat (the dumbbell should be located between your feet at this time). The minimum number of repetitions is 15-20 × 4 sets.

Effective exercises with dumbbells for the buttocks - bending on one leg. Starting position: feet brought together, dumbbells in hands. The body moves forward, one leg (straight) is pulled back. The extreme point - the body and leg form one horizontal line. Hands with weights are lowered down. The exercise is performed alternately 20 times on each leg.

Lunges to the side. Dumbbells are placed on the shoulders or behind the head. The body leans forward, the pelvis moves back. Step to the right - squat. The body weight is concentrated on the right leg. The left leg is absolutely straight. Return to original position. The exercise is repeated for the other leg.

Important: while performing the approach, you must not lift your feet off the floor.

https://youtube.com/watch?v=74GGnVAeDqg

It is recommended to carry out such training with dumbbells three to four times a week. The duration of the lesson is 30-40 minutes.

We should not forget that any workout should end with stretching - this will help avoid soreness.

Arm workout with dumbbells to reduce volume and improve muscle tone

It is a common misconception that you can lose weight in the arm area by doing only isolated exercises. And that only biceps curls and reverse push-ups will help you get your arms in order.

However, the best strategy is to do a well-balanced workout that targets all muscles: legs, core, upper body, and cardio. This, along with a healthy diet, is the key to reducing not only your arm fat percentage, but to toning your entire body.

Don’t be alarmed that this home complex may seem like it’s only aimed at quickly pumping up your hands. As soon as you start doing the exercises, you will immediately realize that your whole body is working.

For best results, do this workout program at least 3 times a week, making sure to include leg and butt exercises as well.

Equipment:

• 1 fitball
• 1 pair of 10-pound dumbbells (Note: You may want to use heavier weights on some exercises and/or lighter weights on others—choose based on your physical capabilities).

To do this workout you need:

• Perform all repetitions of each superset (pair of exercises) in a row without stopping.
• Rest 30 seconds between each superset.
• Rest 2 minutes after completing all three supersets.
• Perform 20 reps of mountain climbers as a warm-up and cool-down.

Note for Beginners: If you are new to fitness or strength training, you can do this arm workout without any weights or with very light ones (1 to 3 kg). You can also perform fewer reps and sets than suggested, but you will still be able to pump up your arms to the fullest with this routine.

Choosing dumbbells for women's training

Basic exercises with dumbbells will be effective only if the weight of the sports equipment used is correctly selected. An analysis of the assortment presented in the store must be done taking into account the goal that the athlete will achieve by training with dumbbells.

You will have to choose weights from a variety, conventionally divided into 4 subtypes:

• solid and composite (collapsible);
• mini dumbbells and heavy weight sports equipment.

One-piece dumbbells are a non-transformable design, the main advantages of which are safety (there is no risk of the plates attached to the edges breaking during training) and ease of use (there is no need to think over the working weight before each lesson, and then change the number of removable weights on the main block).

Compound dumbbells are more versatile. They can be used both during cardio exercise and during strength training, adjusting the weight of the weight in accordance with the direction of the workout. The weight of the dumbbell is adjusted using plastic or metal plates, which are attached to the edges of the dumbbells and secured with special bolts.

It is not recommended to purchase mini dumbbells (less than 3 kg). With their help, it is impossible to properly load the muscles of a healthy person and speed up metabolic processes in the body.

Depending on the purpose of the exercise and the physical preparation of the athlete, fitness trainers recommend choosing dumbbells:

• from 8 to 10 kg (for doing squats and working out the lower body);
• from 5 to 7 kg (for performing leg exercises from a standing position);
• from 4 to 7 kg (to work the muscles of the upper body).

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Warm up before training

What should it be like?

Like any other physical training, performing a set of exercises for the arms, according to the rules, should begin with a warm-up. Experts recommend starting with light exercises and then gradually increasing the load.

also important to always monitor your breathing , because it affects the functioning of internal organs and the condition of bone tissue when performing complex exercises.

How to do it correctly?

At the beginning, a general warm-up is carried out. Its main task is to tone the muscles, to saturate them with a large amount of oxygen. Then, you should move on to a special warm-up aimed at preparing for the complex, specifically the selected muscle group.

Before starting classes, be sure to do a warm-up to warm up your muscles and ligaments - this is necessary to prevent injuries during training.

This warm-up involves performing simple movements, repeating no more than 12 times. The main criterion when selecting a warm-up complex is its compliance with the training that follows.

When and how much?

The choice of when to perform exercises is purely individual.

The most optimal period for training is considered to be between 16 and 17 hours , since it is during this time period that for most people, the muscles become warmer and more elastic, and the tension is minimal, which makes it possible to increase the load necessary.

For some people, morning warm-up is more convenient , since it is easier to choose a time for it, and by doing exercises after sunrise, it already becomes a habit, which allows a person to more easily tune in to physical activity.

The duration of the general warm-up varies depending on the individual abilities of the exercisers, but on average it lasts no more than 20 minutes. The transition from warming up exercises to the main complex should be smooth , so you should not take a break between them for more than 5-7 minutes.

A simple warm-up includes the following:

• stretching the body by squats, bends;
• swings, circular movements of the shoulder joints, alternate rotations of the shoulders back and forth;
• simple raises of arms and legs;
• High jump;
• walking in place, etc.

Exercises with dumbbells for women

1 Sumo Squats and Dumbbell Curls

This exercise works the legs, buttocks and biceps.

• place your feet wider than your shoulders so that when squatting, your shins are parallel to the floor
• turn your socks 45-60 degrees
• As you lower down, bend your legs and arms at the same time
• only 3 sets of 10-12 repetitions

Sumo Squat Technique

2 Dumbbell rows to the chin

This exercise works the shoulders and triceps.

take the dumbbells in your hands with your palms, pull the dumbbells up to your chin, the most important thing is to raise your shoulders and elbows first, your palms should remain below your elbows

3 sets of 10-12 reps

3 Triceps extensions with dumbbells

• feet shoulder width apart
• take a dumbbell (choose a heavier weight) with both hands, bend your arms, elbows should point to the ceiling
• bend and straighten your arms at the elbow joint, while trying to keep your forearms perpendicular to the floor
• do not spread your arms to the sides, keep them close to your head

3 sets of 10-12 reps

4 Bent-over dumbbell rows

The exercise engages the back muscles and triceps.

• bend your legs at the knees, lean forward 45-60 degrees
• keep your back straight, with a slight arch in your spine
• pull the dumbbells towards you, squeezing your shoulder blades at the top point
• keep your arms pressed to your body, do not spread your elbows to the sides

3 sets of 10-12 reps

5 Bent-over dumbbell flyes

Exercise for the back and shoulders (rear beam).

• bend your knees and lean forward 60 degrees
• keep your back straight, with a slight arch in your spine
• hands with dumbbells in front of you, elbows slightly bent
• spread your arms out to the sides, elbows pointing to the ceiling
• squeeze your shoulder blades when raising your arms

3 sets of 10-12 reps

6 Dumbbell Biceps Curls and Arnold Press

Exercise for biceps and shoulders.

• feet shoulder-width apart, hold dumbbells in your hands with your palms facing away from you
• perform biceps curls, elbows pressed to the body, do not spread them to the sides
• press the dumbbells upward, rotating your wrists - in the final position, your palms will face away from you
• in reverse order, lower your arms with dumbbells down

3 sets of 10-12 repetitions.

7 "Scarecrow" on one leg

The Scarecrow exercise works your back and shoulder muscles, and doing it on one leg helps develop balance.

• standing on your left leg, lift your right leg up, bending it at the knee (thigh parallel to the floor)
• raise your arms up as in the photo, bending your elbows at an angle of 90 degrees
• lower your forearms down

10-12 reps, 3 sets.

8 "Boxer"

Static work on the back and load on the arms, especially the triceps.

• lean forward with a straight back, legs bent at the knees
• extend one arm forward and the other back
• front hand in line with back
• change the position of your hands - this will be one repetition

3 sets of 10-12 repetitions.

9 Back lunges and dumbbell presses

The load in this exercise will be on the muscles of the legs, buttocks and shoulders.

• take the dumbbells in your hands (as in the first photo) and lunge back with your left leg
• At the same time, bring your left knee forward and up (your thigh will be parallel to the floor) and press the dumbbells up
• return to starting position

Do 10-12 repetitions, then change your working leg and perform another 10-12 repetitions.

10 French press with dumbbells

Triceps workout.

• lie on the floor, legs bent at the knees
• straighten your arms with dumbbells in front of you, hold them perpendicular to the floor (with just a little bend at the elbows), at chest level
• lower your hands with dumbbells down behind your head (your shoulder remains perpendicular to the floor, i.e. elbows at chest level)
• straighten your arms with dumbbells (do not straighten your elbows completely!)

10-12 reps in 3 sets.

Breast work

Together with classic push-ups, dumbbell exercises allow women to create a more powerful load in the pectoral muscles, increasing the rate of fat burning throughout the body.

To carry out effective training at home, you will need a gymnastic bench with a variable inclination angle.

“Wingspan” lying down (fly)

It is advisable to use the exercise at the very beginning of the lesson, as it helps to stretch the chest muscles and make their subsequent development more effective.

Execution algorithm:

1. Fix 2 dumbbells in your palms and lower yourself to the floor in a supine position.
2. Raise your legs up, bending your knees at a right angle.
3. Straighten your arms with weights in front of you at chest level.
4. As you inhale, raise your arms to the sides.
5. As you exhale, bring the dumbbells together.

Number of repetitions - 12-14, series - 5. Time interval between approaches - 90 seconds.

Bench press

A classic exercise for pumping up the chest, you can effectively load the triceps brachii and the anterior deltoids.

Execution sequence:

1. Take dumbbells in your hands and lie with your back on a horizontal bench.
2. Place your feet on the floor, bending your knees at a right angle.
3. Straighten your arms with weights in front of you at chest level.
4. While inhaling, lower the dumbbells down, spreading your elbows to the sides.
5. As you exhale, lift the projectile up until your arms are completely straightened.
6. Repeat the movement 10-14 times.
7. Rest for 2 minutes and do another 5 series.

Incline Press

Changing the angle of the torso during the exercise allows you to shift the load to the upper part of the pectoral muscle. Implementation algorithm:

1. Raise the back of the bench up 35-45 degrees.
2. Take dumbbells in your hands and sit on the apparatus in a sitting position.
3. Lower your back onto the bench.
4. Extend your arms with weights up just above chest level.
5. As you inhale, lower the dumbbells down while simultaneously moving your elbows out to the sides.
6. As you exhale, press the weight upward.

Number of repetitions - 12-14, approaches - 4-6. You should rest no more than 2 minutes between series.

Static push-ups with dumbbells

Using dumbbells during push-ups makes it possible to work the pectoral muscles more deeply, and the static phase allows you to create a new, unusual load.

Execution technique.

1. Lower yourself to a horizontal position and rest the dumbbells on the surface at shoulder width.
2. Spread your feet 30 cm and lift them onto your toes.
3. Raise and straighten the body in one line (this position will be the starting position).
4. Lower your chest down until your arms are not fully bent at the elbow joint.
5. Fix in this position for 10 seconds, then completely lower the upper part of the body down.
6. Quickly straighten your arms to the starting position.
7. Do 15 reps.
8. After a minute's rest to restore strength, perform another 5 series.