Dumbbell exercise method for women beginners

Don't think that only boys practice with dumbbells and some exercise equipment. Girls also like to practice in their daily lives, and the practice methods of women are different from those of men. In addition, girls are beginners and their strength is not as strong as that of men. Naturally, they have to pay attention to the methods and steps when practicing, as well as the number of repetitions of the movements.

1. Supine dumbbell chest press (4 sets * 8-12 reps)

2. Supine dumbbell fly (4 sets * 10-15 reps)

3. Upright dumbbell alternating curl (4 sets * 8-12 reps)

4. Seated dumbbell single-arm curl (4 sets * 10-15 reps)

5. Seated dumbbell flexion and extension behind the neck (4 sets * 8-12 reps)

6. Bent-over dumbbell arm extension (4 sets * 8-12 reps)

1. Bent-over dumbbell single-arm rowing (4 sets * 8-12 reps)

2. Bent-over dumbbell back fly (4 sets * 10-15 reps)

3. Seated dumbbell shoulder press (4 sets * 8-12 reps)

4. Upright dumbbell alternating front raise (4 sets * 10-15 reps)

5. Seated dumbbell lateral raise (4 sets * 8-12 reps)

1. Dumbbell weighted squat (4 sets * 8-12 reps)

2. Dumbbell weighted lunges (4 sets * 8-12 reps)

3. Dumbbell weighted deadlift (4 sets * 8-12 reps)

Before using the above dumbbell fitness plan, it is recommended that fitness beginners first master the practice techniques of each movement, and then adhere to this dumbbell fitness plan for 3 months, you will find that your body has an amazing change. Finally, I would like to note that this dumbbell fitness plan does not include abdominal muscles, so practitioners can arrange abdominal muscle training after each exercise.