A beautiful and toned bust is the dream of every girl or woman. However, dreams do not always come true. Not every lady can boast of spectacular, elastic forms. This often causes complexes. To get rid of them The best decision- workout.
As a rule, girls perform sports exercises with a goal and buttocks. Few think about the muscles of the chest. Nevertheless, with the help of training, you can tighten the chest and make it more attractive. All that is needed for this is the persistent and regular implementation of simple exercises for the pectoral muscles for girls.
The pectoral muscle group consists of two muscles, which, in turn, are divided into subgroups of fibers or long muscle cells. These muscles control breathing, are responsible for the work of the hands. The largest muscle is the pectoralis major. It is located directly under the mammary gland. With regular training, it contributes to some breast enlargement and maintains its tone.
The pectoralis major muscle consists of three groups of fibers:
- clavicular costal;
- sternocostal;
- abdominal.
The pectoralis minor lies below the pectoralis major. It starts from the ribs and is also divided into fibers of the second, third and fourth ribs.
Functional pectoral muscles are pusher muscles. Therefore, to work them out, they perform a set of exercises aimed at pushing weights away from themselves.
Before training
Before proceeding with the implementation for girls, you should understand that you will not be able to achieve a quick result. In sports great importance has perseverance and patience. If you expect tangible results after a week of training, then you will be disappointed. The first results when performing a set of exercises to increase the tone of the chest will appear in three weeks and not earlier.
If a girl has a large bust, then she should train in a special sports bra so that the mammary glands do not sag and pull the skin.
In addition, you need to immediately decide what results you want to achieve. It depends on the number of workouts and load.
Inventory
Many girls are convinced that sports exercises for female breast with dumbbells will deprive them of their waist, making the figure more like a man's. In reality, this is not so. After all, the female body does not allocate such a large number testosterone, so that the muscles begin to increase dramatically.
If a girl does not exercise with dumbbells for three hours a day, taking a huge amount of sports supplements, then only more prominent muscles and a slender posture will give her away. Of course, the weight will also increase (due to the growth muscle mass), but not significantly. Therefore, you can play sports with dumbbells without any fear for only 1 hour - up to 3 times a week. This is quite enough to achieve the desired result.
When choosing inventory, you should decide in advance what results you want to achieve. To burn excess fat, it is better to choose small dumbbells for fitness, the weight of which does not exceed 5 kg. Ideally, it is better to opt for dumbbells weighing 2 kg. This inventory is enough to lose weight without gaining muscle mass.
Strength exercises with dumbbells for women are a completely different format. For such exercises, collapsible dumbbells are suitable, the weight of which depends on the number of disks worn on the crossbar. The weight of such dumbbells can be from 2 to 15 kg. For training at home, it is better to buy a complete set of collapsible dumbbells. Then it will be possible to gradually increase the load starting from 5 kg and up to 10 kg.
Regarding the material, it is difficult to give any clear recommendations here. But it is better to buy dumbbells covered with rubber, vinyl, neoprene. Such inventory will not slip in the hands.
Rules for effective training
If you want to increase the tone of the pectoral muscles, do workouts regularly and in a timely manner. There are several rules that will increase the effectiveness of doing chest exercises for girls:
- you need to train 3 times a week;
- In the period between classes, you need to give the muscles a rest. For the full development of muscles, time is required to recover from enhanced physical activity;
- diet must be strictly observed. The body in the process of training will need proteins, carbohydrates and fats;
- to increase the tone of the pectoral muscles, you will need a lot of calories. It means that strict diets for weight loss are banned;
- when drawing up a training program, it is necessary to include basic exercises in it for the development and pumping of all pectoral muscles;
- to achieve maximum effect, you need to increase the weight of the dumbbells and the number of approaches.
The best exercises for beautiful breasts
To effectively tighten the pectoral muscles in women, you should first of all do exercises with dumbbells. Perform each 10-15 times in 3-4 sets.
Bench press with dumbbells in a lying position
To perform the exercise, you need to lie on your back and bend it. Spread your arms in different directions and bend at the elbows with fists up. Now exhale as you lift the dumbbells up, bringing them together. Inhaling, lower your arms and arch your chest forward.
Bench press with dumbbells in a lying position
In this exercise, everything should be done in the same way as in the previous one, only you need to put an ottoman under your back. Everything else is done, as with the classic bench press.
At the bottom point, the dumbbells should form one line. One side of the inventory must touch the shoulder. At the highest point, the dumbbells are brought together strictly parallel. This exercise qualitatively pumps the muscles in the chest area.
To perform the wiring with dumbbells, you will need two ottomans or two stools. Place one stool under your upper back and the other under your buttocks. Straighten your arms, folding them with dumbbells over your chest. Inhaling, spread the dumbbells to the sides to a noticeable tension. As you exhale, return to the starting position.
Dumbbell press up
Sit on a chair, resting your shoulder blades on its back so that a deflection forms in the lumbar region. Next, holding the dumbbells, put your hands forward. Exhaling, slowly lift the dumbbells up. Inhaling, also slowly return to the starting position.
It is important that the hands move in one line, so you can’t turn your palms around. Such a bench press will allow you to pump the muscles of the sternum in women with the maximum result. Dumbbells for him should be chosen heavier.
This exercise is performed while standing with your feet shoulder-width apart. Hands are lowered along the body, and then alternately raised forward to shoulder level. You can, of course, work with both hands at once, but in this position the torso will swing slightly, reducing the effectiveness of the exercise. Therefore, it is better to use your hands alternately.
At the same time, it must be remembered that it is impossible to unbend the arms completely. Otherwise, there will be too much stress on the joints, and this is fraught with unpleasant consequences.
Exercise pullover for the pectoral muscles allows you to pump not only the muscles of the chest, but also the triceps.
To complete it, you need a bench. You need to lie down on it, taking one dumbbell in both hands. Raise it above your head - arms perpendicular to the body, and then slowly lower your hands behind your head without releasing the dumbbells. It is desirable that the arms are slightly bent at the elbows.
Additional exercises
To make the set of chest exercises with dumbbells for women even more effective, you can supplement it with workouts without equipment or with other equipment. For example, you can use an athletic loop. With it, you can perform the exercises that are described below.
Press Forward
It is necessary to stand with your back to the elastic band and take one end of it in each hand. Now lean forward, putting one leg forward - you can lean on it. Bend your arms at the elbows, pressing the fists with elastic bands to the shoulders. Exhaling, straighten your arms, and as you inhale, return to the starting position. The exercise is performed at a measured pace.
Swing forward through the bottom
Stand with your back to the elastic bands, lowering your arms along the torso. Now inhale and as you exhale slowly raise your hands with your palms up. Inhaling again, return to the starting position.
Exercise without equipment
Is it possible to pump up the pectoral muscles of a girl without using sports equipment? Yes it is possible. You can build chest muscles using only your own weight as a simulator:
- For those who have just started playing sports, it is better to start with push-ups from the bench. You need to rest your hands on a sofa or bench, spreading your palms as wide as possible. Inhaling, lower yourself down, touching the surface with your chest. Exhaling, return to the starting position.
- Push-ups from knees. You need to get on your knees and rest your hands on it. Inhale and bend your elbows, trying to reach the floor as close as possible. Exhaling, return to the original position. It is important that the elbows look to the sides. Therefore, the palms should be placed with the fingers inward.
- Classic push up- it is performed from the floor both with a wide setting of the hands, and with a narrow one, which allows you to pump the triceps. It is important that the forearms are parallel to each other at all times. For a greater load on the upper pectoral muscles and the front delta, the arms should not be set too wide, spreading the elbows outward and slightly leaning forward.
- An exercise - contraction. Stand with your back straight and bringing your hands together in front of your chest, close your palms. As you inhale, squeeze your hands with all your might, while tensing your chest muscles. Relax your muscles as you exhale. Hold your breath for 2 seconds between breaths. You need to repeat the exercise up to 30 times. For greater effect, you can use an expander ball - this is also an excellent pectoral muscle trainer for women.
Many women believe that diet has no effect on breast size. However, experts conducted research and proved what exactly is the main factor that allows you to support taut shape bust. When exercising, the body will need more protein, vitamins and minerals.
An increased rate of carbohydrates and fats in a woman's diet leads not only to an increase in total weight, but also to a change in breast volume. We must not forget that the breast needs nutrition and care just like the rest of the body and skin. Therefore, you can use special care products. If there are no such products, then a regular moisturizer for the face or hands will do.
Also girls should special attention choose a bra. If it is too loose, the breast skin will stretch. A bra that is too tight will interfere with blood flow.
It is extremely important not to slouch. Yes, by straightening her back and straightening her shoulders, a woman involuntarily trains her chest muscles, strengthening them.
It is also worth remembering that hot water and sunbathing is also very harmful to the skin of the chest and female body generally.
Video
To learn how to properly perform dumbbell exercises for women, watch the video below.
Beauty is given to women by nature. This is the greatest wealth that is worth protecting and maintaining. Some choose diet, others opt for surgery, and some go the more difficult path of long and hard workouts doing special exercises for the pectoral muscles!
And they turn out to be right!
- helps to stay in great shape;
- improves mood;
- heals the body;
- improves coordination;
- strengthens the heart muscle, minimizing the possibility of developing serious diseases;
- burns extra calories;
- maintains energy balance, contributing to more productive activities;
- increases lifespan.
chest muscle exercises
Taking these rules into account, we have developed a complex that includes exercises for the pectoral muscles for women who want to improve their body and strengthen all groups of the pectoral muscles.
The complex is designed in such a way that you can easily train both in the gym and at home. Exercise is not required special level training, but each has detailed instructions with mandatory conditions for execution.
In the gym, an experienced instructor will tell you how to complete the task, but at home, you control the process yourself. Therefore, our recommendations will help to make the lesson as effective as possible.
Remember that the exercise for the pectoral muscles is aimed at maintaining muscle tone. It does not tolerate hasty movements and lack of motivation. Before you start exercising according to our program, ask yourself what you want to achieve, what qualities and skills you will need for this, what equipment you should purchase in order to continue training not only in the gym, but also at home. It is this approach that will lead you to the maximum result.
During the exercise for the pectoral muscles, concentrate on it. If you feel discomfort, reduce the load and return to the task after a while. Feel your body, do not let it show unreasonable laziness and do not allow excessive activity. Fanaticism has never done anyone any good.
Major chest muscles
Before rushing into battle, let's see which groups of pectoral muscles we will be working on.
As you can see, the pectoral muscles are quite diverse and each has a specific function, and together they keep our body in good shape.
A set of exercises to increase and strengthen the pectoral muscles
Often, choosing this particular set of exercises for herself, a woman thinks that at the end of her classes she can count on a magnificent breast shape.
However, the pectoral muscles should not be confused with the mammary glands, in which there is nothing that can be trained and built up.
But with the pectoral muscles you can work and achieve high results. Thanks to special exercises you will strengthen your chest, increase the volume of the pectoral muscles and conquer everyone with a spectacular appearance.
So let's get started!
Push-ups from the floor for girls on their knees
This exercise trains several muscles at once: the pectoralis major muscle, gluteal muscles, abdominal and thigh muscles, and also involves the elbow muscle and triceps.
Required condition: don't slouch! The head, shoulders, pelvis and knees should be in one line.
Correct position: emphasis lying, hands are slightly wider than shoulders, palms pressed to the floor.
The essence of the exercise- from a horizontal position with arms folded should move to a position at an angle of about 45 degrees with straightened arms. The legs at this time are bent at the knees. The weight of the body is supported by the hands.
Once you learn how to do the exercise correctly, you can start performing on one knee.
Exercise effectively trains a whole group of muscles: pectoralis major, serratus anterior, abdominal muscles.
Required condition: your body is a straight line, you should not bring your shoulder blades together.
Correct position: rest your hands on the bar, move your body to such a distance that your arms are at an angle of 90 degrees and are fully extended.
When performing the exercise, you should transfer your own weight to your hands, while they bend at the elbow joint, and you control the process of tension in your muscles. Do not hurry. The main thing is not the pace, but the quality.
Bench press on the simulator lying
The exercise helps to develop the pectoralis major muscle, broad back muscle, effectively affects the abdominal muscles, biceps, shoulder muscles, and develops the triceps.
Required condition: should not reduce the shoulder blades.
Correct position: sit comfortably on the bench of the simulator, straighten your back, the handles should be slightly higher than your chest. To make it easier to perform the exercise, place your legs bent at the knees on a bench.
The meaning of the exercise is that you need to raise the handles of the simulator up, and then lower it to its original position, feeling how the muscles tense up. That is why you should not rush.
The main difficulty is that the bench is inclined, which means that a large range of motion is allowed. The result is better muscle development and a high degree of control over the range of motion of the arms.
Required condition: leave a distance of 15 cm between the dumbbells.
Correct position: the slope of the bench should be 15 - 35 degrees. As an emphasis, use your legs, which are conveniently placed on the floor or on a bench.
You should lift the dumbbells only when you have taken a horizontal position, in one swing movement towards the knees. When lifting the dumbbells, you will notice that the elbows will be slightly apart. Dumbbells should be held slightly above chest level.
During the exercise, it is necessary to raise the dumbbells to the state of straightened arms, and then lower them, bending the arms at the elbow joint and feeling how the muscles tense up.
Bench press for girls
The exercise is one of the basic ones, which means it is most effective, because it involves several muscle groups at once: the pectoralis major and the whole group of shoulder muscles.
Required condition: do not increase the load until you achieve correct execution exercises. Eliminate springy movements and high speed. You are not performing a standard, but a task that will improve your physical shape. Take it seriously.
Correct position: Sit comfortably on a bench while keeping your back straight. To avoid unnecessary deflections during the exercise, bring your legs to a bent position and place on the bench. If the size of the bench does not allow, the legs are placed on the floor. The bar should be taken with hands wider than shoulders.
During the exercise, it is necessary to move up and down, without releasing the barbell from your hands.
The exercise is included in the basic group, i.e. involves several muscles and joints at once, namely the anterior serratus, pectoralis major, latissimus dorsi, triceps, etc.
Required condition: do not sway, make sure that your shoulders do not rise and do not come down in front.
Correct position: hands rest on the bars, the body leans forward a little, the chest is straightened.
During the exercise, it is necessary, by bending your arms, to lower your body until you feel how your chest and arm muscles are stretched. Muscles must be kept in good shape and their tension controlled.
The exercise belongs to the group of auxiliary with the presence of pushing movements.
Required condition: body weight is not on the back, but on the sitting bones. Perform every movement, controlling the process.
Correct position: sit on the bench of the simulator, maintaining a flat back position and a single-line position of the elbows and shoulders. Pillows should rest against the forearms. The exercise machine has a special support for legs.
The essence of the exercise is to reduce the pillows of the simulator until they are completely closed. After a short rest, during which you slowly take up the starting position, the action is repeated.
This is an auxiliary exercise that affects the pectoralis major muscle.
Required condition: you can not completely unbend your arms in the elbow joints. It should be about 10 degrees.
Correct position: lie on the bench with your back, place your bent legs either on the bench, or lower them to the floor for emphasis.
The meaning of the exercise: you raise the dumbbells above you and lower them, leaving the elbow not completely bent.
Belongs to the group auxiliary exercises, involving deep, small and large pectoral muscles.
Required condition: leave your arms slightly bent at the elbow joint.
Correct stance: take an intermediate position between the upper blocks and take the crossover handles. It is allowed to put one foot forward to stop. No need to strain your legs and back. Get in a comfortable position with your legs slightly bent and leaning forward.
While doing the exercise, try to feel the load. Do not strive to do more and use the power of inertia. So the exercise loses its effect.
Exercises to maintain the tone and elasticity of the chest at home
We do not always have the opportunity to visit regularly. gym, so we have developed a set of effective exercises so that you can independently train at home and pump up muscles if necessary at any time. The exercises will not take much time, but they will maintain the tone and elasticity of your chest.
Clutch
Required condition: do not loosen muscle tension.
Correct stance: vertical position, straight back, arms bent at the elbow and placed at chest level.
Starting the exercise, you should clasp your fingers, and during its implementation - try to spread them along different sides using only the strength of the pectoral muscles.
squeezing
Required condition: don't let go of your palms.
Correct stance: straight back, arms located at chest level, with palms aligned.
During the exercise, pay attention to the effort with which you press on the palms. Press them against each other for three to five seconds. Repeat the exercise 10 times.
"Breaststroke"
Required condition: your muscles should be tense. This is the main point of this exercise.
Correct stance: close to the wall. All parts of the body touch the surface of the wall.
Performing the exercise, make circular movements with your hands only along the plane of the wall. Imagine that you are swimming and you need to overcome the pressure of the water. Perform one hundred of these movements.
Exercises for pectoral muscles for women at home
Yes Yes! Even the house can be turned into a gym! And with special equipment, the effectiveness of the lesson doubles! So feel free to take dumbbells and be patient - push-ups are waiting for you!
Do 15-20 floor push-ups
Required condition: Don't bend your knees!
Correct stance: the legs are tightly pressed or slightly apart, the palms are located a little further than the shoulders, the body takes a horizontal position relative to the floor.
When performing the exercise, you should lower yourself closer to the floor, in no case falling on it, but holding the body weight.
Perform 30 Wall Pushups
Required condition: do not bend your legs and back! Repeat the exercise 3 times. Do not overload yourself, especially in the first lessons.
Correct stance: feet together, hands resting on the wall. Your body turns into one straight line. You need to be located at a distance of 10 cm from the wall.
It is allowed to perform exercises on toes.
Perform 10 swings with dumbbells, repeating the exercise 3 times
Required condition: keep your back, elbows should be bent.
Correct stance: sit down a little, taking the position of a skier, bend forward a little. Dumbbells - ski poles.
Maintain fluidity of movement while performing. Hands should be at chest level with mandatory fixation for a few seconds. Hands can make alternate swings or simultaneous movements.
We looked at many exercises that are effectively used both in the gym and at home. All of them are designed to help increase the volume of your pectoral muscles, maintain their tone, and at the same time improve your mood.
After all, science has proven that exercise helps produce the hormone of happiness. So with each session, you not only improve your physical shape, but also get an excellent means of dealing with stress.
What to think about
However, the success of training can be judged not only by the effort expended and good mood but also by the lifestyle you lead. To build muscle and get the maximum effect, it is important to follow proper diet nutrition, listen to your body, respond to illness in a timely manner and treat water with respect. After all, it is the main medicine that we use throughout our lives.
Love yourself, respect your body and get the most out of training - these are the three components of a successful lady who is ready to pierce everyone who meets her path with arrows of charm!
It doesn't matter if you are a woman or a man. In combination with push-ups, you can make your chest workout VERY effective even at home.
Breeding dumbbells lying.
This is the MOST effective chest exercise ever. No exercise with a barbell or in the simulator will replace it. At home, you can do it lying on a small chair, as I do in the picture. In general, it is quite convenient. In the hall, of course, on a special bench.
In this movement, only the chest muscles are included in the robot, unlike other exercises in which the triceps are also included in the work. This does not mean that other exercises do not need to be performed. Still as needed, and it is the combination of exercises that gives maximum result. I described in more detail how to combine exercises in my.
Dumbbell bench press.
This is another very effective chest exercise with dumbbells. Unlike breeding, here not only the pectoral muscles are included in the work, but also the triceps. At home, the dumbbell bench press is performed in the same way, lying on a chair, unless of course you have a special bench.
ATTENTION! You can also perform the above exercises on the floor, but it is not advisable, because in this case you will significantly reduce the range of motion and will not be able to work out the pectoral muscles as much as possible.
Depending on the angle of inclination, we can work harder on the upper or lower pectoral muscles. When the head is higher than the pelvis, the upper chest muscles are more involved in the work. When the head is lower than the pelvis, the lower chest muscles. You can perform "tilted" and dumbbell bench press and breeding, but this is only on a special bench.
Breeding dumbbells on an inclined bench for the top of the pectoral muscles.
For the bottom of the pectoral muscles.
Dumbbell bench press on an inclined bench for the top of the pectoral muscles.
For the bottom of the pectoral muscles.
The most "running" of them, which are almost always included in the program, are breeding dumbbells on a horizontal bench and dumbbell bench presses on a horizontal and on an inclined bench (head up).
Another chest exercise with dumbbells is the PULLOVER.
Many consider it an exercise for the latissimus dorsi, and they are right, because the technique can be adjusted in such a way that you will work out the latissimus muscles well. But, in this exercise, you can perfectly stretch the chest. The main thing is to feel the target muscle.
All exercises are performed, on average, in 3 sets, for 10 repetitions. Rest between sets and exercises - 2-3 minutes.
Although many argue that the center of the universe is the female butt, but about beautiful breasts, no one forgets. And in order for the chest to always be beautiful, and it was pleasant to admire it not only for its owners, but also for ordinary passers-by, you need to go in for sports and lead a healthy lifestyle. In this article, we will tell and show the most effective exercises with dumbbells for pectoral muscles.
Of course, many ladies, not wanting to “work” on their pectoral muscles, lie down on the operating table in order to correct or increase their “main advantage”. Yes, surgery is a good way to correct your shortcomings, and we are not at all against this method, but the pleasure is not cheap, and rehabilitation procedures take a lot of time, which can be spent on training with dumbbells. So, what to do for girls and women who do not have the funds for the operation, but have a couple of dumbbells at home, we wrote this article just for them, and also compiled a set of exercises for breast enlargement.
Did you know that in Japan, a very long time absence big breast considered a symbol of femininity and the ideal of beauty. The owners of magnificent forms had a hard time, they hid their breasts by wrapping them with a special cloth that pulled their bust.
Naturally, exercises cannot correct any serious pathologies or deviations. Here, sports are powerless, and in this case it’s already not even possible, but you need to lie down on the operating table, or at least see a doctor. But, if everything is not so running for you, then let's start.
Exercises to increase the pectoral muscles for women
Well, let's look at the list of the most popular and effective exercises for pectoral muscles with dumbbells for girls.
All these exercises are simple and you will not need much time to master them. The only thing you need is willpower, you can't do without it. Well, a pair of dumbbells, a fitness ball and a soft mat will be a big plus.
Be sure to warm up before starting your workout.
Pullover
Take a fitball or a bench, or as a last resort regular chair. Pick up dumbbells with a weight that you will be comfortable with, that is, not easy, but also easy. Now lie down top back on a fitball (bench, chair), while your pelvis should be in the air. Grab a dumbbell in each hand and hold them outstretched arms as shown in the figure below (A). Now lower your hands behind your head, as far down as possible (B). Take a deep breath and draw in your stomach while lowering your arms, and, returning to the starting position, exhale. 
This exercise perfectly stretches and strengthens the upper part of the pectoral muscles, which are behind the so-called “tightness” of the chest. Do 4 sets of 10-12 reps.
Dumbbell press
Again we take a comfortable weight, we lay down on the Swiss ball with our backs. Keep your pelvis and lower back parallel to the ground, tensing your abdominal muscles (A). Push the dumbbells up with both hands, tensing the pectoral muscles (B). At the top point, tighten your chest even more for a few seconds and begin to lower the dumbbells to their original position. Do this exercise slowly and under control, feel how your muscles work. 
Do 12 reps in one set. Complete four sets in total.
Dumbbell layout
Here you can do without a fitball or bench press, wiring can be easily done lying on the floor. So, take dumbbells in your hands and lie on the floor. Straighten your arms up, leaving your elbows slightly bent. Make sure your palms are facing each other. This will be your starting position. Now lower your arms to the bottom, while not bending or straightening your elbows. Feel the stretch in your chest muscles. Hold your hands in the lower position for a few seconds and slowly return to the starting position.
Try to do this exercise especially slowly, as there is a possibility of injury that will not allow you to train further. Also, there are more difficult option wiring, with the body tilted up, but for this option you will need an adjustable bench. 
Set the bench at an angle of 45 degrees and perform wiring on it using the same technique as standard version. In this case, the upper chest will receive a greater load.
For any dumbbell fly, do 4 sets of 12 reps.
These three exercises will allow you to keep your chest muscles in good shape, as well as tighten them and make them graceful. Try to exercise at least 3 times a week. Do not forget about proper nutrition and avoidance bad habits.
Fitball is an amazing simulator and should be in every girl involved in sports. For example, in this article we have painted for you the most popular ones that we have found.
And in the article, we have collected for you the most effective exercises for training legs and buttocks.
The harm and benefits of exercise for the pectoral muscles
Well, let's briefly tell you whether exercises with dumbbells are harmful for girls.
Many girls and women are afraid to take on chest muscle training with weights for one simple reason: in one of the glossy magazines they read that training “with iron” is harmful and makes a woman “ masculine woman". But we hasten to reassure you, not a single Scientific research did not prove that regular training with dumbbells, in one way or another, harms the female body.
You ask, what about those young ladies who compete in bodybuilding competitions and look like men. Suffice it to say that such women are one in 150,000, and to achieve such results, you will need more than a dozen grams of steroids and hundreds of hours spent in the gym with huge dumbbells. So drop all your fears and start exercising already. Looking pretty never hurt anyone.
Not every modern woman there is free time to go to the gym. But this is not a reason to afford not to follow the figure. After all, excellent shape and level of physical fitness is not only a guarantee good health, but also a flexible body that allows you to look more attractive and feel confident. Moreover, there are a variety of workouts designed to be performed at home, which will allow you to form an excellent figure. And this article will tell you what exercises with dumbbells for women are to make the relief of the arms beautiful, as well as a program for the pectoral muscles.
Dumbbells are an essential attribute of every gym, as they are one of the multifunctional and at the same time available to everyone tools. And at home, with their help, you can slightly pump up muscles, strengthen joints and increase the amount of essential minerals in the bones.
Planning exercise with power loads, it is necessary to properly plan the complex and select necessary inventory. At the same time, it is important to take into account the optimal weight of the tools, since exercising with excessively heavy dumbbells can not only “pump over”, but even get injured.
Firstly, training with dumbbells is recommended for those who want to slightly increase the mass and correct the relief, and not lose weight. For women who want to lose weight in the arm area, dumbbell exercises should not be done. This is due to the fact that replacing the fat layer with muscle tissue will not work. First you need to get rid of excess weight, then tighten the skin with a set of exercises with dumbbells. Otherwise, you can get the opposite of the desired effect. In the same time, strength exercises with dumbbells for girls is great way at home, tighten the muscles of the hands, strengthen the bones and the body as a whole.
When choosing inventory, you should pay attention to its variety. So, for example, for home workouts, you can buy dumbbells:
- type-setting (with pancakes screwed onto the axis);
- different weight with different kind coatings (vinyl, neoprene, rubber).
For women and girls who start training with dumbbells at home, it is the latter that are considered more convenient. They look more aesthetically pleasing, and at the same time, the tools are perfect for performing both cardio training and strength training.
It is enough to purchase two pairs: one 1 kg and one 2 kg. For women who want to slightly adjust the relief of the arms and pectoral muscles, this set is perfect.
Before starting a workout
Despite the great benefits of exercise with power loads, they have their contraindications. Dumbbell exercises for women can only be done if they do not have the following diseases:
- asthma;
- hypertension;
- heart diseases.
You should also not perform the complex for pregnant ladies and girls during menstruation.
If you have diseases associated with the spine, back, thyroid gland, you should consult with a specialized specialist before starting training at home.
When starting to perform a complex at home that contains exercises for the muscles of the arms and pectoral muscles, you must first do a warm-up.
A set of warm-up exercises
This complex includes exercises that will help to warm up the muscular chest and other tissues, preparing them for the upcoming loads. There are three exercises in total:
- Starting position - standing straight, feet shoulder-width apart, hands on the waist. Turning the body to the left, we spread our arms to the sides and return to their original position. Then we turn the body to the right, again spreading our arms to the sides. It is recommended to do these body movements 10 times for each side.
- Starting position - standing straight with feet shoulder-width apart. We spread our arms to the sides and begin to rotate them back and forth, performing the exercise 8 times for each direction.
- Push-ups from the sofa, bed, or wall. For sufficient warming up of the pectoral muscles and arms, 30 repetitions can be done.
Let's start training
These exercises are most effective for the arms and pectoral muscles, if done slowly enough, tensing the abs and buttocks at the same time. For beginners training at home for women, you need to take half a kilogram or 1 kg.
You can get acquainted with the complex, which includes simple and effective exercises for the pectoral muscle group, arms, on the video.
But remember, when performing exercises with dumbbells for girls, you must follow the sequence. Starting with a warm-up, the load should be increased gradually. Otherwise, there is a risk of injury or sprain.
Note to beginners
Dumbbell exercises for women will become effective only if you regularly follow the recommendations, adhere to proper nutrition and give up bad habits. A complex approach will help you achieve the desired result faster at home.
To make the chest, arms and shoulders of women become more elegant and beautiful, it is recommended, in addition to physical activities also more walking on fresh air. And at home - do exercises with dumbbells to the music.
