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Dumbbell workout for women is beneficial as it will not only work on targeted muscles but also on other stabilizing muscles as well. This helps them strengthen together and shape perfectly for total body balance and workout. Dumbbells improve arm strength, shoulders and upper body. They are thus more beneficial than gym exercises which focus only on main muscle. Dumbbell workouts not only shape the upper part of the body but also provide strength for balance and movement.
Advantages of Dumbbell workout for women
- Focus on both the main muscle and stabilizing muscle.
- Dumbbells are inexpensive and versatile equipment. These are very easy to use.
- Must be aid in effective and long term weight loss.
- They help in muscle grooming and shaping
- Dumbbells help in cardiovascular health and improve blood cholesterol
- Athletes use dumbbells to gain muscle endurance. That is to increase the muscle stamina over time
- Dumbbells increase bone density over time and thus reducing rick of fracture
Types of dumbbell workouts for women
1Dumbbell Chest press
- Lie down on the bench with a dumbbell on each hand
- Place your feet flat on the floor
- Push dumbbells up such that your arms are exactly above your shoulders
- Now slowly lower your elbows down until your elbows are slightly below your shoulders
- Now push the dumbells back up right above the elbows
- Do it slowing
- When beginning just do 10-15 times and then slowly proceed to 50
2Dumbbell Front Raise
- Stand on your feet with dumbbells in both your hands.
- Now raise your one arm up until it is parallel to the floor.
- And Then proceed with the second arm, push up and bring down.
- Now do with both hands together, beginning slowly.
3Dumbbell Shrugs
- Stand straight with dumbbells in each hand
- Lift dumbbells by elevating the shoulders as high as you can
- Hold the contraction for a second and release
- Only the shoulders should be moving
- The arms must remain extended all the time
- Keep the feet apart and do not put jerk or sudden pressure on the shoulders
4Seated Shoulder press
- Hold dumbbells in both the hands and sit on a bench with back support
- Place your feet on the ground with a meter apart.
- Bend your elbows and raise upper arms to shoulder height so the dumbbells are at ear level
- Rest your head on back support
- Now push the dumbbells up until they are right above your head, almost touching each other
5Side Crunches
- Hold one dumbbell
- Put the other arm on your waist
- Place feet apart at the shoulder width
- While keeping your head straight up bend down only the waist with the dumbbell in that arm.
- Hold the other hand on waist firmly
- Try to keep the rest of the body stationary
6Standing Dumbbell Upright rows
- Stand upright with feet shoulder width apart
- Grasp dumbbells in both arms with pronated grip (palms forward)
- The dumbbells must be around your thighs
- Now raise both the dumbbells close to your chin
- Hold it and then repeat again
7Dumbbell Russian Twist
- Sit on the floor with bent knees and heels together
- Hold dumbbell vertically with both hands
- Now lean back and lift the feet off the floor
- Now try to touch the dumbbell on the floor by twisting a little
- Repeat for both the sides
- It gives a complete upper body workout
8Skull Crusher
- Lie down with your knees bent
- One dumbbell in each arm, now raise your hands above your chest
- Now bend your elbows so that your forearm are parallel to the floor
- Now slowly straighten your arms
- Then lower again to starting position to repeat
[Also Read: 10 minute yoga for weight loss]
Precautionary tips on dumbbell workout for women
2. Shoes must be closed from the toe
3. Warm up your body prior to dumbbells workouts
4. Ensure all the dumbbells and weight plates are properly secured
5. Use safe lifting speed and do no accelerate
6. Beware of your surroundings
7. Don’t continue if you feel dizzy or over worked
8. Try for morning timing when temperature is cool
9. Check your posture and then proceed to the next step, do to make sudden movements
10. Visit a class or have an instructor come in for the first few sessions. Only after you have learned, start proceeding alone.
Minu Manisha
