Back thigh
1. With your left hand, lean against a wall or chair. The dumbbell is in the right hand, the arm is lowered, the dumbbell is pressed to the right thigh. Connect your knees and feet. Bend your right leg, lifting your heel back, keeping your knee pressed against your other knee. The toe of the right foot is not extended, but pulled towards itself (the ankle is always bent at a right angle). As you lower your leg, make sure your feet touch. Do 20 times, turn around and do the same with the other leg.
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Five mistakes we make on the way to being slim 2. From the same starting position, move your straight right leg back with your heel. Take it close, about 20–30 cm. The dumbbell lies on your thigh.
HIIT workout with dumbbells (round 2)
The second round of our home workout for weight loss and muscle tone also includes 7 exercises for the entire body. There is an emphasis on the muscles of the legs and buttocks, the muscles of the shoulder girdle, back, chest and abs are included in the work. In addition to dumbbells, you will need a mat for lying positions. The proposed exercises will help to evenly pump up the muscles and shape the proportions of the body.
Menu options for the week:
- Ready-made menu for 1500 calories: plan for 7 days with KBZHU
- Ready-made menu for 1200 calories: plan for 7 days with KBZHU
- Ready-made menu for 1800 calories: plan for 7 days with KBZHU
Squat + Diagonal Lunge
Stand straight, place your feet shoulder-width apart, toes parallel. Keep your body straight and look forward. Hold the dumbbell by one end with your arms bent so that the dumbbell is in front of your chest, on the center line. Perform a classic squat, your knees do not fall in or extend beyond your toes, and do not lean your back too far forward. Stand up and cross lunge backwards with your right leg. Return to the starting stance. Repeat the squat again and then the lunge, but on the other leg. The lower body works actively, energy expenditure is high, which is very important in home workouts for weight loss. The buttocks, inner thighs and riding breeches are tightened.
How much to do: 14-16 squats.
Bent-over row + arm extension
Maintain a standing position, but take a dumbbell in each hand. Look forward, back straight, shoulders back. Now bend over: bend your knees, move your pelvis back a little, lower your body almost to parallel, straighten your arms down freely and turn your palms towards each other. From this position, perform a row to the belt, bending and pulling your elbows along the sides back behind your back, then fix the top point. Extend your arms, then bend them back and return them to their original place, lowering them down. Repeat both movements. The muscle group of the back works, from the trapezius to the lower back, as well as the rear deltoids and triceps.
How many to perform: 13-15 repetitions.
Side lunge + fly
Stay in a rack position with a dumbbell in each hand. Place your feet far apart from each other, keeping your knees straight. The back is straight, arms down. Lunge on your right leg, lowering your hip and pelvis to a line parallel to the floor, bend your elbows towards yourself, the projectiles will be at chest level. Get into the same position and raise your arms to the sides, without sudden jerks. Lowering your arms, move into a lunge on your left leg. There are no long pauses between transitions. It works the entire muscle mass of your thighs, glutes, and shoulders, so be sure to include this functional dumbbell exercise in your HIIT workout.
How many to perform: 14-16 arm flyes.
Knee raises with dumbbells
Stand in a normal stance with your feet shoulder-width apart. Take one dumbbell with both hands at both ends, bend your elbows towards you and fix the projectile for the starting position at the level of the upper chest. Now the main movement: from a standing position, raise your right leg high and at the same moment lower your arms down, bringing the dumbbell to your knee, stand back up, using this technique, repeat the twist to the left side. Do not round the body too much. An energy-intensive exercise that involves many muscles: the abs, the muscles of the buttocks and legs, and the shoulder girdle actively work.
How much to do: 18-20 knee raises.
Step Squat + Dumbbell Press
Stay in a standing position, just bring your feet closer together. Continue to hold the dumbbell at both ends, bend your arms towards you. The projectile should be at the level of the lower chest. Press your elbows along your sides to your body. Take a small step to the left and lower your pelvis into a squat. Keep your knees over your toes, don't slouch your back. With a simultaneous movement, push the dumbbell in front of you without lowering your arms. Rise up, complete this stage by returning the projectile to the chest. Take two squat steps to the left, then two steps in the opposite direction. An exercise from a workout for girls with dumbbells will pump up your legs, buttocks, shoulders, and arms. Fat burning will increase and the muscles of the whole body will become stronger.
How much to do: 16-18 squats in total.
Plank + knee touch
Move into a plank position with your arms straight. Place your feet on your toes, and your palms under your shoulders (you can hold dumbbells in them). The back is straight, there are no bends along the spine, the pelvis is tucked, the stomach is tense. Lift your right leg off the floor, pull it towards your body with your thigh and at this time turn around a little to touch your left hand to your knee. Return to plank. Repeat this movement, but with the other leg. Alternate almost without pause. When the knee is pulled up, the line of the back does not change, the pelvis does not go too high. There is an emphasis on the abdominal muscles, but the arms with the entire shoulder girdle, buttocks and legs are no less active.
How much to do: 18-20 touches of the knee with the palm in total.
Oblique crunches + press
Lie on your back, press tightly to the floor. Bend your legs towards you, placing your feet shoulder-width apart, with your knees at an angle slightly greater than 90 degrees. Take one dumbbell in both hands at both ends, extend your arms above you. Now do a full twist from the adopted position: lift your body and turn it to the left. At this time, carry the projectile along your legs and lower yourself back down. In a lying position, bend your arm back onto your triceps, keeping your shoulder bones vertical, then straighten it. Next, repeat the twist again, but to the right, and do the French press with your arms again. The combination of the two movements is among the best for interval training. Works the waist area, abs and triceps.
How much to do: 14-16 lifts from the floor in total.
Advanced players can repeat the round in two rounds.
Ready-made programs for girls (without equipment):
- Workouts for beginner girls (5 day plan)
- Express training for 10-15 minutes without jumping (for 5 days)
- Program for Brazilian buttocks without jumping (3 days)
- Program “for the lazy”: light workouts on the floor (for 5 days)
- General home programs: 100 exercises + 4 ready-made plans
Thigh from the side (“breeches”)
1. Sit sideways on the mat: left leg under you and slightly in front, right leg on top, both legs bent. Lean on your left hand, take a dumbbell in your right and place it on your thigh. Raise your right knee, your leg will turn back. Do not turn your body behind your leg, look ahead. Do 20 times, turn over and do the same with the other leg.
2. Lie on your left side, bend your left arm under your head (for comfort), legs as in the previous exercise. Place your hand with a dumbbell on your right thigh. Raise your bent right leg up, lifting your knee and foot off the floor. Don't twist your body behind your leg, keep your shoulders perpendicular to the floor. Do 20 times, turn over and do the same with the other leg.
Features of training for weight loss
For women, when losing weight at home, you need to include exercises with dumbbells in your workouts, which must be performed 20-25 repetitions of 4 sets or circles. With repeated repetitions, the body works in endurance mode (when performing 15 repetitions or more), thanks to this, fat begins to be burned , which is used as energy for training. After each circle you should rest for 1-2 minutes to recover.
Stomach
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Fighting the “breeches”: gymnastics for beautiful hips
1. Lie on your back, place your arms as comfortably as possible.
Raise one leg and hold the dumbbell under your knee; if it slips, hold it with your hand. Bend your other leg loosely and place it on the floor. Pull the leg with the dumbbell with your knee towards your chest. Repeat the exercise 20 times and change legs. 2. Stand straight with your feet slightly wider than shoulder-width apart. Take the dumbbells in your hands and lower them, don't slouch. Pull your stomach in and bend your knees slightly. Rotate your pelvis to the right-forward-left-back, then left-forward-right-back. Repeat 20 times (10 times in each direction).
HIIT workout with dumbbells (round 1)
The first round contains 7 exercises for the muscles of the whole body. The load will be directed to the hips, buttocks, arms, abs, chest and back. The main set of exercises consists of squats, lunges, planks, push-ups and hyperextension. The load on the muscles is static and dynamic, which enhances the effect. This is a great HIIT workout for girls that will help you get a toned body without problem areas.
Before training, be sure to complete: WARM-UP FOR THE WHOLE BODY.
Ready-made weekly plan for women:
- Mon: Chest and back workout with dumbbells
- VT: Abdominal and abs workout
- SR: Workout for legs and buttocks with dumbbells
- Thu: closed
- PT: Full Body HIIT Workout (suggested below)
- SB: Arms and shoulders workout with dumbbells
- VS: Full body stretching
Squat + biceps curl
Take dumbbells in your hands, stand up straight, place your feet at a distance wider than your shoulders, and turn your toes slightly to the sides. Lower your arms down freely, placing your hands close together between your thighs. Perform a squat from the accepted position: do not tilt your body forward too much, do not roll your knees inward or extend them beyond your toes. Lock the position when your thighs are parallel to the floor. Bend both arms towards you, and then straighten them back and stand up. The squat actively loads the buttocks and thighs, and the curls work the biceps.
How much to do: 13-15 squats.
Push-up + knee pull-up
Take a plank position with straight arms, holding a dumbbell in your palm. Keep your back straight, tuck your stomach and pelvis, and place your feet shoulder-width apart. Using the classic technique, perform a push-up with your elbows bent along your body and your body lowered almost to the floor. Rise back to plank. Now pull your left leg with your knee towards your right elbow, then your right leg towards your left elbow and return to the push-up again. This is an excellent exercise for interval training at home, as the muscles of the shoulders, arms, chest and back, abs, buttocks, and thighs work to the maximum.
Push up from your knees if you have trouble doing pushups from your feet. As you rise, move into a plank position and pull your knees toward your chest.
How much to do: 10-12 push-ups.
Lunge + front dumbbell lift
Stand up straight, take a dumbbell, clasp it with your palms at both ends. Lower your arms down, placing the barbell on the front of your thighs. The back is straight, the legs are close to each other. Lunge back with a medium step. At the same time, raise your arms straight in front of you, holding the dumbbell above your head. First, lunge on your right leg, leaving your left leg behind, and then vice versa. When you rise, focus on the heel of your supporting leg. Keep your front knee in front of your toes. Do not tilt your body forward; there should be a straight line. The exercise pumps up a group of muscles in the lower body, buttocks and thighs, as well as the anterior deltas and abdominal muscles.
How much to perform: 14-16 lunges in total.
Squat + standing knee-elbow
Stay in a standing position, place your feet at a squat distance, and turn your toes out to the sides at a slight angle. Take dumbbells in your hands and bend your elbows so that the weights are at shoulder level. Keep your torso straight and look forward. Perform a squat, moving your pelvis back and down, do not tilt your body too much, do not bring your knees over your toes. Stand back up and pull your right knee up to your stomach line, touch it with your left elbow, and return it to its place. From the starting position, do a squat again and twist in the other direction. The work is done by the muscles of the lower body and abs, and calories are burned intensively.
How much to do: 14-16 squats.
Dumbbell bench press + bicycle
Lie on your back, first take dumbbells in your hands, and press firmly to the floor from your head to your buttocks. Stretch your arms up at chest level, turn your hands away from you, the ends of the projectiles should touch. Raise your legs, bend them from a straight vertical position, knees at an angle of 90 degrees, shins parallel to the surface. Start doing a bench press and a bicycle at the same time, for which you begin to bend and lower your arms through your sides to the floor and straighten your left leg. Once you reach the bottom points, come back and repeat with your right leg. Works the abs, chest, triceps. This is a useful functional exercise in dumbbell training for girls.
How much to do: 12-14 presses.
Plank + side leg abduction
Move into a plank position with your arms bent, elbows positioned directly under your shoulders, hands clasped together. Place your feet close, keep your legs straight, tuck your buttocks, and tighten your abdominal muscles. This is the starting position. Now the main stage of the exercise: take your right leg to the side at a distance of approximately one step, place it on your toes. Put it back, repeat to the left. Keep your body static, do not fall down or sideways. The buttocks, thighs and abs are loaded; for interval training at home, it is an extremely useful fat-burning exercise.
How much to perform: 18-20 leg abductions in total.
Hyperextension + double abductions
Get down on your stomach, stretch out your whole body and place your feet close to each other with your toes down. Straighten your arms forward along your head, lift your forehead slightly off the mat. This will be the starting position. Perform hyperextension by lifting the upper body from a lying position and keeping the pelvis pressed. At the same time, bend your arms back behind your back. Come back and almost immediately, move your straight arms through the sides in the same direction, turning your palms up at the end point, and then back. The body rises due to the deflection of the lower back. An excellent exercise for high-quality development of the muscles of the shoulders, back around the shoulder blades and along the spine.
How much to perform: 16-18 arm abductions in total.
Advanced players can repeat the round in two rounds.
Recommendations for losing weight in the arms and shoulders
If you want to quickly lose weight in your arms and shoulders, physical activity will not be enough. It is necessary to reconsider your diet and eating habits. Let's look at the principles of nutrition for fat burning:
- Refusal of harmful products. Fast food, white flour bread, confectionery, sweet carbonated drinks - all this gives a powerful surge in insulin and overloads the body with excess calories. The result of such a diet is fat deposits throughout the body and worsening health.
- Fractional diet. Strict diets give only temporary results. And upon completion, most often the weight returns in excess. In addition, strict dietary restrictions have a negative impact on health. Therefore, you don't need to starve yourself to lose weight in your shoulders. Eat small meals 5-6 times a day.
- Limiting carbohydrates. Many girls mistakenly believe that excess weight occurs due to fatty foods. In fact, body fat is the result of consuming large amounts of carbohydrates. Eat carbohydrate foods in the first half of the day, and in the evening, instead of side dishes, prepare vegetable salads.
- Reducing salt intake. Quite often, the cause of excess weight and sagging skin is not subcutaneous fat, but swelling. To get rid of edema, you need to completely review your diet and check with a doctor for the presence of other diseases. But first, you can reduce your salt intake, which will reduce swelling.
- Slight calorie deficit. Losing weight is only possible with a calorie deficit. Calculate your individual daily caloric intake and subtract 300 kcal from it. Stick to this value and you are guaranteed to start losing weight.
- Proper nutrition. Proteins: poultry, fish, seafood, eggs, lean red meat, low-fat cottage cheese, nuts. Fats: healthy vegetable oils. Carbohydrates: cereals (buckwheat, brown rice), oatmeal, whole grain bread, premium pasta. And, of course, don’t forget about fresh vegetables and herbs.
