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.
Women can have several goals for which they are ready to buy some iron favorites in their home. For example:
Let's consider what weight of dumbbells to choose in each of the listed cases.
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.
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:
In addition to the usual twists.
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.
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.
But it has certain amenities:
We still suggest that you choose collapsible dumbbells.
No matter how you exercise, it will still take some time.
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:
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 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.
Sometimes it’s worthwhile to wait for workouts or exercise them with extreme caution:
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.
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.
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:
Here, in fact, are all the basic recommendations on how to choose dumbbells for women. Train with pleasure!