When you hear lifting weights/dumbbells, surely the first thing that comes to your mind is that it is an activity for men, and for you, as a woman, it is not the best option to workouts. It turns out that weight training is an excellent extra to strengthen your body and a great ally for the development of your muscles; from toning them to increasing volume.
Now remove from your mind the myths that weights and Women Powerbuilding make a woman’s body look more manly. This would happen after you train a lot and your diet is Now remove from your mind based on increasing volume, but if your interests are below this specification, of course, the only thing you can obtain progressively is a defined, toned and volume body according to your goals.
What Is Weight/Dumbbell Lifting?
As its name says, it is the execution of prolonged exercises in series and repetitions through bars, discs, dumbbells, kettlebells, the same ones that both in gyms or in current Crossfit boxes, among others, are the main equipment to work the Work of de Day (the training of the day). In first, it is not mandatory to use them, but they are recommended to achieve better results in reducing fat and defining the body. While in the second it is the law to use weighted objects to complete the routine, always from the participant’s possibilities.
Now, if as a woman you are part of one of these two training places, we recommend a series of dumbbell exercises that you can integrate into your routine. Ideally, you should be guided by one of the base trainers of the place so that they assign you the weight proportional to your possibilities that allows you to increase muscle mass, add volume, strength, and resistance progressively.
Benefits of Weight Training in Women
- Reduce stress
- Help you sleep better
- Loss of fat
- You will burn a lot of calories
- Reduces the risk of injury
- Improves heart health
- Defined and toned body
- Increase volume
Dumbbell exercises for women (basic):
1.-Dumbbell Bicep Curl (4 sets of 12 reps)
It is one of the most basic exercises with the best results that help to develop the muscle fibers of the arm, such as giving tone and volume. You will also strengthen your forearms, wrists, and shoulders. Take two dumbbells of the same weight and extend your arms with the palms of your hands facing forward. Bend both arms bringing the dumbbells to your shoulders and return to the starting position. The movement must be controlled. If you want to increase the intensity of your workout, this Russian Bench Press Peaking is highly recommended to try.
2.- Triceps Kick (4 sets of 12 reps)
This exercise allows you to shape the triceps. It is easy to perform and does not need a lot of force and a specific technique. You should support one of your hands on a flat surface extending the trunk slightly forward. With the other hand, take a dumbbell and bend your arm at a right angle. Bring the dumbbell back until your arm is extended. If you turn the palm of your hand upwards you will get more difficulty and congestion of the triceps.
3.- Dumbbell Military Press
To work your shoulders, this exercise is ideal to begin to strengthen them, this will prevent injuries in the future while gaining functional strength. Find a chair with a back, sit with a straight back and a firm chest. Take two dumbbells of the same weight at shoulder height, with your arms bent, push the dumbbells over your head, and return to the starting position. Take into account that the exercise must be controlled and with your eyes straight ahead.
Remember to accompany your training with a balanced diet to achieve your best results.