Here is a workout program that includes the best upper body exercises for women that you can do in the gym or at home.
To perform the set, you will need small dumbbells weighing 2.5-5 kg and very little time to always stay in good physical shape. Perform this set at least twice a week and after 5-6 weeks of regular training, you will notice the first positive results.
1. Dumbbell Plank Front Raise
Muscles worked: deltoid (shoulders).
Technique for doing the exercise: stand on all fours, holding a dumbbell in your left hand. With your right hand, rest against the floor. Raise your left hand to shoulder height and return to the starting position. Do 15 reps and repeat the exercise with the dumbbell in your other hand.
2. Dumbbell Curl to Press
Muscles worked: biceps, forearms, deltoid.
Technique for doing the exercise: stand upright, put your legs slightly wider than your shoulders. Take dumbbells in your hands so that your palms are facing your hips, and your arms are down. Do the twisting with your arms up to your shoulders, then raise your arms above your head. Return to the starting position by completing the entire sequence in the reverse order. Perform 15 repetitions.
3. Dumbbell Kickback
Muscles worked: triceps.
Technique for performing the exercise: put the legs shoulder-width apart and bend a little at the knees. Tilt the body forward so that the chest is almost parallel to the floor. Hands are bent at the elbows. This will be your starting position. Stretch your arms back as shown in the video. Then bend your elbows back to its original position. Do 15 reps.
4. Up and Down Plank
Muscles worked: triceps, chest.
Technique for doing the exercise: take the usual starting position as for push-ups, but instead of resting on the palm of your hand, rest your forearms on the floor. Raise the housing with your left hand and lower back. Perform four reps on the left hand, then four reps on the right hand. If this embodiment of the exercise is difficult for you, do the exercise resting your knees on the floor.
5. Dumbbell Crunch
Muscles worked: chest, abs.
Technique of the exercise: lie on your back with legs bent at the knees, feet rest on the floor. Take dumbbell in your hands, holding them directly above the ground, palms facing up. This will be your starting position. Twist the knees to the chest and at the same time carry out the reduction of hands with dumbbell at the top, lifting the head and shoulders from the floor. Return to the starting position. Do 15 reps.