Here comes the best dumbbell exercises for girls at home- Weight training is a vital component of any fitness training program. In case of girls, weight lifting may get them bigger muscles which most of them do not appreciate much. Weight training is helpful for female bodybuilders but for the majority of the females, its just about getting toned muscles and prepare for some rigorous activities like sports. Therefore, dumbbell exercises for girls are recommended to tone those muscles.
You may use dumbbells to tone muscles from various areas, if you are using the proper exercise using dumbbells, as well as the right weight for you. If you are only starting up exercising then weight ranging from 2-3 pounds is good for you. It's best to have dumbbell with adjustable weights so that you can change them afterwards when you progress to next level.
Here are a few dumbbell exercises that girls should try:
• Biceps Curl - holding the dumbbells, let your arms hang at your sides. Now rise an arm at a time and continue . (Arms/Biceps)
• Flat/ Inclined Chest Presses - you do this by lying on your back on either a flat surface or an inclined surface. Expand your arms holding the dumbbells above your chest, and lower the dumbbells to your chest (in this instance, adjust weight that you can carry to avoid losing grip of the dumbbells which may cause an injury)(Chest)
• Flat/Inclined Chest Flies - additionally you do this while lying on your back on a falt or inclined surface (preferably with a 45 degree tilt). Hold the dumbbell and extend your arms above, now bend the elbows to floor and then simply lower your arms to the floor. (Chest)
• Lateral Raises - while standing, bend your knees a little bit. Then hold the dumbbells to your sides. Keep your arms parallel to the floor and then while bending your arms raise the dumbbells. Then gradually return to beginning position. (Shoulder)
• Bent Over rows - Lie on the bench with the face downwards, hang the dumbbells down. Then pull-up the dumbbells towards your chest. (Back Muscles)
• Shrug - This exercise includes standing upright with your knees a bit bent and legs parallel to chest. Raise your shoulders upwards while holding the dumbbell. Now return to the beginning position gradually.
• Hammer curls - standing straight up, keep the dumbbells to your side, then bend your elbows and raise dumbbell up to your chin. Now repeat the same exercise for your other hand also. (Biceps)
• Triceps Extensions - standing straight up, hold dumbbells with arms extended, shoulder level, raising it overhead. Then gradually bend elbows back down. (Triceps)
• Half Squats - While standing in upright position, hold the dumbbells to your sides. Keep your feet parallel to shoulder width. Now keeping your back flat, fold your knees. Once the cycle is complete, return to the starting position. (Legs)
• Calf Raises - sit on a bench, and keep legs about a foot apart. Now hold the dumbbells still and lie them on your thighs. Then, lift up your heels using the force of toes. Then lower it again and repeat. (Calf)
You may use dumbbells to tone muscles from various areas, if you are using the proper exercise using dumbbells, as well as the right weight for you. If you are only starting up exercising then weight ranging from 2-3 pounds is good for you. It's best to have dumbbell with adjustable weights so that you can change them afterwards when you progress to next level.
Here are a few dumbbell exercises that girls should try:
• Biceps Curl - holding the dumbbells, let your arms hang at your sides. Now rise an arm at a time and continue . (Arms/Biceps)
• Flat/ Inclined Chest Presses - you do this by lying on your back on either a flat surface or an inclined surface. Expand your arms holding the dumbbells above your chest, and lower the dumbbells to your chest (in this instance, adjust weight that you can carry to avoid losing grip of the dumbbells which may cause an injury)(Chest)
• Flat/Inclined Chest Flies - additionally you do this while lying on your back on a falt or inclined surface (preferably with a 45 degree tilt). Hold the dumbbell and extend your arms above, now bend the elbows to floor and then simply lower your arms to the floor. (Chest)
• Lateral Raises - while standing, bend your knees a little bit. Then hold the dumbbells to your sides. Keep your arms parallel to the floor and then while bending your arms raise the dumbbells. Then gradually return to beginning position. (Shoulder)
• Bent Over rows - Lie on the bench with the face downwards, hang the dumbbells down. Then pull-up the dumbbells towards your chest. (Back Muscles)
• Shrug - This exercise includes standing upright with your knees a bit bent and legs parallel to chest. Raise your shoulders upwards while holding the dumbbell. Now return to the beginning position gradually.
• Hammer curls - standing straight up, keep the dumbbells to your side, then bend your elbows and raise dumbbell up to your chin. Now repeat the same exercise for your other hand also. (Biceps)
• Triceps Extensions - standing straight up, hold dumbbells with arms extended, shoulder level, raising it overhead. Then gradually bend elbows back down. (Triceps)
• Half Squats - While standing in upright position, hold the dumbbells to your sides. Keep your feet parallel to shoulder width. Now keeping your back flat, fold your knees. Once the cycle is complete, return to the starting position. (Legs)
• Calf Raises - sit on a bench, and keep legs about a foot apart. Now hold the dumbbells still and lie them on your thighs. Then, lift up your heels using the force of toes. Then lower it again and repeat. (Calf)