Weights, small tools but great efficiency
Many women still think that if they want to lose weight or gain muscle, they have to go to the gym. In fact, just a plate of 5 - 10 kg weight can help you exercise your whole body. The dumbbells are compact, easy to use and do not take up much space, suitable for both beginners and long-time practitioners.
Fitness expert Yash Aggarwal, TheraFit Sports Training Center (India), shared: "S upper-chassis training helps activate multiple muscle groups at the same time, increases balance and supports fat burning more effectively than manual movements".
From shoulders, chest, abdomen to legs, weightlifting exercises can flexibly turn into full-body exercises, suitable for busy women who want to maintain their health and figure at home.
10 simple, effective exercises for the whole body
Push-ups with a dumbbell: Place the plate on your back, do push-ups to increase chest, shoulder, and back strength.
Jump over your head: Hold the plate on your head, step a few steps deep into each leg. This exercise strengthens your legs, buttocks, and improves balance.
Lift forehead weights: Soak in the fore shoulder muscles, support firm, flexible shoulders.
Bridge-head underwear: Lie lifting your hips into a bridge pose, bringing a plate behind your head in an awl, good for your upper back and glutes.
Photo: rotate the discs around the head, increasing shoulder movement and core stability.
Chest press: Press the plate between your palms and push forward, supporting the chest muscles to be toned.
Push up dumbbells when squats: Sit squats and stand up and push the dumbbells on your head, a full-body exercise that increases strength and burns fat.
Lean to the side: Hold a dumbbell on one side, lean to tighten the Lunar Cube, and tighten your waist.
Push the dumbbells over your Head: Stand up straight, push the dumbbells up, directly affecting your upper shoulders and chest.
Stretch the threads on your Head: Hold the dumbbells on your head and bend your elbows, increasing firmness of your arms.
Practice correctly, effectively
According to expert Yash Aggarwal, the most important thing when exercising with a dumbbell is to keep your torso stable, avoid pushing the dumbbells too hard or using the wrong posture. Exercising slowly, regularly and gradually increasing the weight will help women effectively lose weight and gain muscle without causing injury.
Even if you practice at home, only 20 - 30 minutes a day, you can still do full-body exercise and improve your health sustainably. With a small, heavy plate with a martial arts license, women can proactively build a strong, slim and energetic figure.
