Contents:
- Medical Video: Ultimate Full-Body Dumbbell Workout | Andy Speer
- The types of dumbell exercises that are suitable for women
- 1. Squat thruster
- 2. Deadlift upright row
- 3. Overhead extension
- 4. Biceps curl
- 5. Side raise
- 6. Press-up renegade row kickback
Medical Video: Ultimate Full-Body Dumbbell Workout | Andy Speer
If you have not been brave enough to try to lift weights, you can work around this by using dumbbells to exercise arm strength. Dumbbells are smaller and shorter than barbells, can only be used for one hand. The size of dumbell also varies, ranging from 2-10 kg, depending on your ability. Then, what are the dumbell exercises that are suitable for women? Here's the review.
The types of dumbell exercises that are suitable for women
For starters, you can choose one of the movements below and do it for at least one minute on each side so that your muscles are tight. When you get used to it, you can mix the following exercises in one of your sports sessions.
1. Squat thruster
This dumbell exercise movement is targeted at the shoulders, arms and buttocks. You can do it with your right or left hand one by one, or directly with both of them as shown above.
How to do it:
- Hold the dumbbell under your chin with your right hand. Hand fist facing the chest.
- Then position the legs to bend, like in squats. When you are in a squat position, lower your buttocks lower than your knees and hold for 5 seconds.
- After bending the leg with the squat position, push the dumbbell upward until your shoulders are straight and your legs are straight.
- Repeat this up and down a few times and then change the left hand.
2. Deadlift upright row
This dumbell exercise aims to tighten the muscles of the arms, shoulders and upper back. The dumbbell load used can be up to 6 kg.
How to do it:
- Hold the dumbbell with the right right hand position hanging down. Bend the body as shown above. The palm of the hand is towards the foot. Even if you bend your body down, keep your back position straight.
- Then from the bending position pull your right hand up with the body back upright. Pull the dumbbell towards your chin, with your elbows to the side.
- Repeat the downward movement again, rising again up again. Do it several times and exchange the hand next to it.
3. Overhead extension
This movement tightens the female triceps arms and muscles to make them stronger. The triceps muscle is the muscle part of the back of the upper arm.
- Stand with feet hip-width apart and knees slightly bent. Do it while holding the dumbbell with both hands
- Hold the dumbbell vertically above the head as shown above. Take care of the wrist while holding the dumbbell straight.
- Bend your elbows then lower the dumbbell vertically. Keep your upper arm close to your head and position your elbows against the ceiling.
- Straighten your hands up, repeat this movement for 8-12 repetitions.
4. Biceps curl
This movement is targeted to tighten the biceps (upper front arm).
How to do it:
- Stand straight with your feet wide open shoulder length, while holding a dumbbell in your right hand.
- Pull the palm of the hand towards the shoulder by bending the elbow, then straighten again.
- Perform this movement 8-12 times refining, and do the same for the other arm.
5. Side raise
To do this dumbbell exercise you need two dumbbells in each right and left hand. How to do it:
- Stand up straight while holding each dumbbell in your right and left hand. Then hang your hands straight down on the side of the body with the palm of the hand towards the body.
- Then lift your right and left hand straight parallel to the shoulder. The position of your palm is directed downward.
- After that, return your hands down with the position of the hands hanging on the right and left side.
- Repeat the core movement for 8-12 repetitions.
6. Press-up renegade row kickback
This dumbell exercise targets the core muscles, back muscles, and triceps muscles. This is a series of movements consisting of several positions. How to do it:
- Prepare a body like a body for push ups. Then do one push.
- After the body is back on top, one hand is responsible for supporting the body, while the other hand lifts the dumbbell back
- Lift the dumbbell with your hands straight back, then bend until your elbows form a sharp angle to point down again.
- After all the hands return to the floor, start again from the beginning of this movement with the other hand.
