What weight dumbbell women choose - recommendations

First, let's discuss why a woman needs dumbbells? And then we will choose the weight of the dumbbells. We understand that the most interesting thing is to choose, so we’ll talk a little bit about why you might need these sports equipment.

What weight dumbbell women choose - recommendations

Training Goals

Women can have several goals for which they are ready to buy some iron favorites in their home. For example:

  1. Lose weight and tighten muscles.
  2. Tighten the muscles and build muscle a little.

  3. Development of shock technique "shadow boxing" for lovers of martial arts.
  4. You just like training with dumbbells, but you still don’t know exactly how you will train. Perhaps you make a choice by reading this article.

Let's consider what weight of dumbbells to choose in each of the listed cases.

Dumbbells for weight loss

Together with the choice of weight, we will help you decide what and how to do with the newly purchased dumbbells.

For weight loss, you need to choose a small weight. For women, 1 weight option, for example, 2 kg, will be enough. With this weight you will need to train 3-4 times a week, preferably with rhythmic music to constantly maintain the pace of the workout.

What weight dumbbell women choose - recommendations

The dumbbell should be solid, rubberized, color (the last - to raise the mood).

We turn on the music and begin to perform various exercises with this weight.

Do not forget to do the same without weight before this - this will be a required workout.

For women, the following exercises are suitable:

  • Lunges with dumbbells on the legs and buttocks.
  • Various types of squats (classic, plie, with chest weight, etc.).
  • Russian twisting with a dumbbell on the press.

    In addition to the usual twists.

  • Bending of the arms at the elbow while standing on the biceps.
  • Raising arms with dumbbells to the sides (through the sides) on the shoulders.
  • Lifting dumbbells in front of you alternately with each hand not the front of the shoulders.

If you buy a step platform, you can also do step aerobics with dumbbells.

Combine these exercises and let 7 sweats come off you! You will see the result in 1-2 months! At least (even if you do not follow a diet) - you will get excellent health, good mood and muscle tone.

Do 10-15 repetitions for each exercise. The number of approaches is 3-4. You can do exercises in a circle. That is, according to the approach of everyone, then all over again.

Such circles will need to be done 3-4. Rest between sets should be minimal.

By the way, if we are talking about 2 kg, then you can take bottles of the corresponding displacement. This is in case you have very tight money, but you want to do it. And instead of a step platform, you can use a low stable stool.

Keep in mind, a stool can slip out from under your feet, fall, break. In this regard, the step platform is many times better and more reliable. And holding bottles is not as convenient as dumbbells.

To tighten and build muscle

In this case, you will need collapsible dumbbells weighing from 2 to 12 kg. Or a whole dumbbell row of 10 different dumbbells.

What's better? Let's look at this question.

For the dumbbell row, you will also need a stance. This option is expensive and takes up a lot of space in the room.

What weight dumbbell women choose - recommendations But it has certain amenities:

  • No need to collect and disassemble the weight.
  • Do not fall off and do not turn off.

  • You can quickly change the weight of the dumbbells.
  • If you decide to work out with a friend, you can do it at the same time together.

Cons :

  • Price.
  • Dimensions.
  • Collect dust.

We still suggest that you choose collapsible dumbbells.

What weight dumbbell women choose - recommendations

Their advantages:

  • Cheaper compared to the dumbbell row.
  • They take up little space. If necessary, dumbbells can be disassembled and hidden in different places, as if they were not there at all.

Cons :

  • It is necessary to assemble and disassemble after each change of balance.

    No matter how you exercise, it will still take some time.

  • If you screw the plugs badly, the pancake may fall to the floor. However, this is very rare.

Despite the small disadvantages, for home conditions the choice is obvious - prefabricated dumbbells.

We draw your attention to the fact that it is better to take dumbbells with rubber pancakes.

Firstly, rust will not form at the junction of the pancake and neck, and secondly, they are more pleasant to the touch and will not clang during a fall. Yes, and they look neater.

And yet, which dumbbells to choose - of course, you decide.

Why do we need weights from 2 to 12 kg? Everything is simple - in order to tone the muscles and increase their volume, the load should progress.

The set of exercises will be slightly different from the previous one:

  • Standing dumbbell press.

  • Breeding dumbbells standing to the side (through the sides).
  • Breeding dumbbells in an incline.
  • Deadlift.
  • Front squat with dumbbells.
  • Deadlift.

  • Squat plie.
  • Lunges with dumbbells.
  • Flexion and extension of the arms with dumbbells.
  • Bench press dumbbells.

Exercises are done in 8-10 repetitions in 3-4 approaches.

You need to start with small scales - gradually increase them. More weight for leg exercises, less weight for arms. For women, working out the lower body is especially important.

For practicing shock equipment

For training "shadow boxing" the weight of the dumbbells for girls should be light: 0.5-1 kg.

If you are strong enough, 2 kg may come up. Choose what weight will be most convenient.

The main requirement is that the dumbbells have strong handles. It is necessary that the dumbbell is held securely in the hand. Otherwise, stock up with a second mirror, since at any moment the dumbbell can fly out of hand.

Special cases

Sometimes it’s worthwhile to wait for workouts or exercise them with extreme caution:

  • If you had injuries - sprains, you need to decide why you need dumbbells . And, in any case, for some time it will be necessary to work on the diseased areas with minimal weights. By the way, you can start working only after relieving acute pain.
  • If you want to practice during pregnancy. You should consult with your doctor first.

    If the doctor has allowed, choose light weights from 0.5 to 2 kg. You need to choose such a weight so that it is not too hard for you, but you also feel tension. We recommend that you practice outdoors to improve the aeration of your body and the baby’s body.

  • Internet articles are full of tips to buy a pad for exercising with dumbbells.

    However, what exercises can be done with dumbbells on the mat? There are few such exercises. And for this, an ordinary carpet is suitable. A mat is needed, but for stretch marks and other exercises without dumbbells.

Dumbbell care

Purchase field, dumbbells must be properly stored. Here are some simple tips to ensure that these wonderful sporting attributes serve a beautiful woman for a long time:

  1. Do not wet the dumbbells (for example, by wiping dust off them), after training, it is better to wipe with a dry cloth.

  2. If the pancakes are not rubberized, grease the fingerboard and the inside (threaded) of the pancakes! If the thread is broken, the dumbbell will become unusable.
  3. Do not drop dumbbells on the floor. At one point, something may break, and the neighbors below will not like it.

Here, in fact, are all the basic recommendations on how to choose dumbbells for women. Train with pleasure!



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