It is a common misconception that women’s weight lifting will lead to bulging biceps, and many people often avoid dumbbells altogether.
Most women that believe this have not been properly educated about exercise and this results in dissatisfaction with their body image.
The truth is that dumbbell exercises can give you sexy, feminine arms and curves, as well as increase your strength. This article will give you three incredible tips in terms of dumbbell workouts for women.
Contents
1. Start with Light Weights
Rest assured that you will not be using twenty-five pound dumbbells if you are new to this type of workout. It is recommended that you begin with weights between two and three pounds.
This may seem silly to some, because you can obviously lift more, but it is important to use the correct form before you start loading on the pounds and increasing difficulty. If you increase weight too quickly you drastically increase your chance of injury and muscle strain.
Dumbbell workouts are also recognized as being “easy on the body” in terms of lack of wear and tear on muscles and joints. Feel free to incorporate your current routine into the dumbbell exercise to get a more thorough workout.
Another great feature of dumbbells is that you can mix and match different weights in order to work out different muscles. You will notice that your body will eventually adapt to weight lifting and you won’t feel as sore as after your first workout.
Adjustable dumbbells are great for beginners because they offer a range of weight options. Some may think that the cost is a bit high, but they make up for it in space saving abilities and by providing a comprehensive workout. They are perfect for at home use.
2. Choose the correct workout for your arms
Any kind of dumbbell lifting provides a great workout for your arm muscles. There are a variety of arm workouts, but the most basic include triceps and biceps dumbbell exercises.
The following are examples of exercises targeting these muscles.
Exercise #1: Triceps Dumbbell Exercise
Equipment: Adjustable dumbbells or normal dumbbells
- Stand up tall
- Place your right foot behind your left foot and hold onto a steady object with your left arm for stability
- Slowly lean forward, holding your 2 pounds in your right hand
- Raise your right arm as high above your backside as possible, but do NOT lean forward
- Return to the starting position and repeat the exercise with the opposite arm
Exercise #2: Biceps Dumbbell Exercise
Equipment: Adjustable dumbbells or normal dumbbells
- You can choose to sit or stand during this exercise
- Bend both of your elbows and flex upward while holding a dumbbell in each hand (make sure not to swing the weights)
- Slowly straighten your arms, keeping tension
- Repeat this exercise for as many repetitions as you wish
3. Find the Right Workout for your Legs
Much more energy and strength go into lifting weights with your legs while working out.
Again, try not to start with heavy weights; between 4 and 5 pounds is recommended. The following is an example of a basic dumbbell workout using your legs.
Exercise: Leg Dumbbell Exercise
Equipment: Adjustable dumbbells or normal dumbbells not exceeding 4 or 5 pounds.
- Hold a dumbbell in each hand
- Keep your elbows bent and weights about shoulder height
- Squat down, ensuring that your knees do not pass over your toes and remain in this position for 5 seconds
- Return to the starting and standing position and repeat
Tips for an Effective Workout
Prior to completing any of these dumbbell workouts for women, be sure to perform warm ups.
It’s very important to prepare your muscles for all of the hard work to come in order to get the most out of a workout and prevent injury. I suggest walking or lightly jogging on the treadmill for a few minutes, though biking is also good.
Be sure to take full breaths in order to increase the oxygen flow in your bloodstream. This helps to increase strength and stamina.
An often ignored portion of working out and looking good in your diet. Try to aim for nutritious food, ignoring food lacking value, and be sure to get at least 8 hours of sleep a night. Many foods are rich in vitamins and minerals which are great for lifting weights, along with protein. You need to eat enough to remain strong and active while working out.
Working with dumbbells can be very beneficial! If you are looking to tone your muscles you can keep the weights rather light. If you follow the steps above and stick with your dumbbell routine you will see results in no time.
Our team wishes you the best of luck on your new dumbbell adventures and assures you that performing the correct exercise for your troublesome body areas will provide the desired results. We also hope that we have educated, informed, and encouraged you to reach your exercise goals.