Weightlifting exercises for women at home

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Strength training with dumbbell exercises at home is very useful, especially for women. If you do weight training at home properly, your muscles will not be as big, oversized and bulging as many people speculate. The following article will guide women's dumbbell exercises at home.

1. Weight training exercises for women at home

1.1. Single Arm Row This first women's dumbbell workout targets the back and biceps muscles.
Requirements for training: 2 sets on each side, 8-10 reps each and rest 90 seconds before switching sides:
Right hand and knee should rest on a chair or knee-high surface. Left leg extended, left hand holding a dumbbell and hanging down; Back straight, left knee relaxed. Proceed to raise the left elbow and hand holding the dumbbell to the body and then lower back. Repeat the above 8-10 times each set. 1.2. Split squat Workouts: ask to do this at-home dumbbell exercise for at least 3 sets, 10-12 reps for each leg. It is advisable to start with the weaker leg and switch sides at the end of the set:
Feet and hips facing forward, one foot on a step and the other striding behind; Hand holding dumbbells, slowly bring the body forward, downward so that the front leg is down, the thigh is parallel to the floor. Then stand up again, repeat 10-12 times, then switch legs. 1.3. Seated Shoulder Press Perform the movements in this exercise 13-15 times. If the arm lifter only gets to 11 reps, use lighter weights. Conversely, if you exceed 15 reps, use heavier weights.
The practitioner sits with his back straight on a chair, hands holding dumbbells straight above his head. Slowly bend the elbows and lower the dumbbells until they are in line with the practitioner's shoulders; Do not stop, but bring your arms straight back to the original position, repeat movements 13-15 to meet the requirements.

1.4. Dumbbell curls Dumbbell curls The practitioner can stand or sit with a dumbbell in each hand, hands placed at hip level, feet shoulder width apart; Keeping your elbows close to your body, rotate the dumbbells so that your palms are facing your torso; The practitioner inhales deeply and when exhaling, roll 2 dumbbells upward, and at the same time rotate the forearm so that the wrist is facing up; Continue to bring the dumbbell up to shoulder level and hold in this position for 1 beat, then lower to the starting position; Repeat the movement 10 to 15 times, 2-3 sets for each dumbbell exercise. 1.5. Triceps Kickback Exercise This women's dumbbell exercise at home mainly works the triceps arm muscles.
People practice standing position, holding a dumbbell in each hand, palms facing each other. Keep the knees slightly bent; Keeping the spine straight, lean forward so that the torso is almost parallel to the floor; Keep your head in line with your spine, upper arms close to your body, and forearms bent forward; As the practitioner exhales, keep the upper arm still and straighten the elbow by pushing the forearm back and working the triceps; Hold this position for 1 beat, then inhale and return to the starting position; Repeat the movement 0 to 15 times, 2 to 3 sets for this at-home dumbbell exercise. 1.6. Two-arm dumbbell Row exercise The target of this women's dumbbell exercise is the back, biceps, triceps, and shoulder muscles.
Hold a dumbbell in each hand and stand with feet shoulder-width apart; Knees slightly bent and torso forward by bending at the waist. Arms extended with dumbbells close to the practitioner's knees; Keeping the upper body still, work the muscles in the back, bend the arms and pull the dumbbells to the sides; Pause and breathe evenly when the dumbbell is at the highest position; Slowly lower the dumbbells to the starting position; Repeat 10 to 12 times in a row, 2-3 sets for each exercise.
1.7. Chest Press Exercise Targets chest, shoulder and arm triceps muscles
The practitioner lies on his back on an exercise mat or on a bench with knees bent and a dumbbell in each hand; Extend your elbows to a 90-degree angle with the back of your arm resting on the floor. Dumbbells should be positioned directly above the practitioner's chest; Inhale deeply and as you exhale, raise your arms until the dumbbells are almost touching; Pause for a beat, then return your hands to the starting position; Repeat 10 to 15 times per set, 2 to 3 sets for each set.

1.8. Dumbbell Front Raise This home dumbbell exercise helps the shoulder muscles, especially the deltoids.
People practice standing position, holding a light dumbbell in each hand; Place dumbbells in front of thighs with elbows straight or slightly bent; Lift the dumbbells forward and upward until the arms are perpendicular to the torso; Lower to the starting position; Repeat the movement 10 to 15 times each set, 3 sets for each exercise. 1.9. Exercise Deltoid Raise People practice standing position with feet hip-width apart, knees slightly bent. Hold dumbbells along body, palms facing thighs; Lean forward slightly at the waist area and focus on the body; Raise the arms to the side until they are level with the shoulders and form a “T” shape; Bring the hand back to the starting position; Repeat 10 to 15 times per set, 2 to 3 sets for each set.

2. Some notes to ensure safety when doing weightlifting at home

2.1. Warm Up Before Workout and Relax After Workout Warming up is a must before doing any women's dumbbell workout, which not only prepares the body, but also reduces the risk of injury. Spend at least 5 to 8 minutes doing warm-up or stretching exercises. When you have completed your exercise, take a moment to relax and cool down the muscles;
2.2. Set Specific Goals When you're just getting started with dumbbell exercises, it's best to focus on the form or technique of the exercises. Then, once confidence, endurance, and strength have been built, the practitioner can begin to increase the weight or do more sets;
2.3. Stop when you feel the pain. Women's dumbbell exercises will challenge the muscles of the practitioner and can cause muscle pain. Many people often try to overcome these pains. However, if this is the case, the weightlifter should stop and carefully evaluate the problems.
If the pain is due to poor technique, you should consult a trainer. If pain persists even after correcting technique, it is best to see a doctor or physical therapist.

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References: healthline.com, womenshealthmag.com