Tired of your flabby arms? Wouldn’t you live it if you could find some exercises that would help tone your warms? Well, there is and it is by use of dumbbells. For women, even those who are on routine exercise regime, normally site a major spot in their body which give them a hard time even when exercising; the arms. Unlike their male counterparts, women love having sexy, sleek and toned arms which demand attention. So, for those of you that are wondering how you can get toned arms, it is by use of dumbbells.
There are several dumbbells out there and each with its own use during exercise. With the wide range available out there (the lowest being 2lbs), dumbbells are the ideal women exercising tools in various experience and fitness levels. Below are some dumbbell exercises for women:
Exercise: On either hand, hold a dumbbell by your hand and have the palms of your hand faced forward and your arms should be on your sides in a straight position. The posture of your back should be straight, your feet should be at shoulder-width and have your knees bent slightly. Lift the weight using the left hand and at the same time bend the elbow until the weight has touched your shoulder. Hold that position for 5 minutes, contract the biceps and then lower to the position you were in at the start. Do about ten repetitions alternating the hands.
Tip: Remember, your elbow should be side pinned throughout the motion.Overhead extensions What for? They work with the muscles of your triceps.
Exercise: Having your hands overhead, hold a dumbbell each hand, have your feet balanced in a wide position and your knees slightly bent, the wrist should be straight. Then the dumbbell on the left is to be lowered at the back of your head as your elbow bends your arms; keep going until the floor is horizontal with your arm. Go to the position you started with and perform about three sets each with eight reps.
Tip: Throughout each movement, your elbow should point the ceiling and your arms should be kept near the head.Chest press What for? Works with your chest muscle and the upper arms triceps.
Exercise: While lying on the floor and facing up (or alternatively a bench), Have your knees bent and feet flat. Grasp with each hand a dumbbell, having forward faced palms, and arms completely extended. Start by slowly lowering the arms until the floor is horizontal to your triceps. Have the weight pushed up to the starting position. Perform about three sets with eight reps each.Triceps kickback What for? Work with the back arm muscles.
Exercise: Take a dumbbell in both hands, palms inward facing. Have your elbows bent so that the floor and forearms will be horizontal to each other and the dumbbells should be at the shoulders front. Slightly bend your waist, have your leg extended behind and maintain the balance. Slowly have the dumbbells brought to the rear about 6 up to 12inches, then straighten then lock the arms. Go back to the position you started at and do about eight reps alternating the legs. Perform about three sets with eight reps each.
Benefits of dumbbell exercise for Women.
A good exercise routine using dumbbells increases the metabolism of a persons body by having fats burn at a higher rate thus help in weight control effectively. Dumbbell exercises improve the density of the bones therefore, reducing the chances of getting osteoporosis. The time period for the results gotten of dumbbell exercises for women is less when compared to several other exercises. A woman’s self esteem is increased as well as her physical appearance thanks to dumbbell exercises.Your blood pressure and the level of sugar in your body are properly maintained. Dumbbell exercises for women increases levels of energy which are needed for the daily activities. The benefits of using dumbbell exercises can never be fully exhausted as they are many. The best part of it all is that you can buy your dumbbells and store them at home then be exercising several times a week thus saving you time and money on going to a gym.