15 exercises with weights for women to improve muscle tone of the whole body

Strength, tone, support of the form – the kettlebell lifting gives you all this. It is not surprising that many coaches use them for whole body workouts. Weights are produced in a wide range of weights. (8-32 kg), so you can start with the lightest and as progress to increase the load. Count on about 3 sets 15-20 reps with good technique, so you pump your muscle and gain a body that can only be envied. So, enough to dream in reality, enough of these “someday”. Get started TODAY with these 15 great exercises with kettlebells for girls and let weight-lifting fitness will become a part of your life.

And yes, before we move on to the exercises, here are a few basic principles that must be followed to maximize result.

• How to do
• Weights for beginners weight table
• Best kettlebell exercises
  • 1. Mahi with two hands
  • 2. Mahi with one hand
  • 3. Dumbbell pull with two hands
  • 4. Eight with a weight
  • 5. High deadlift
  • 6. Front squat with two weights
  • 7. Loop in lunge
  • 8. Russian twisting with a weight
  • 9. Squat
  • 10. Mill
  • 11. Pushups
  • 12. One-handed kettlebell pull
  • 13. Lunges
  • 14. Rotation with a weight
  • 15. A level and draft with weights
• The benefits of exercising with weights

How to do

All exercises with a weight for girls are based on 3-4 basic movements – swings, holding with two hands / palms, holding with one hand and the most difficult thing is jerking.

Weights in various exercises you essentially use the same like a dumbbell / barbell / medical ball, this will help you work out deep muscle fibers, which will give your body strength and muscle pronounced shape and attractive relief, as in the pictures. But How much weight do you want? Find out from the table below.

Weights for beginners weight table

Physical state	Kettlebell weight
Sedentary, out of shape	6 kg
Moderate activity	8 kg
Good physical form	12 kg

Best kettlebell exercises

As you master the exercises and become more active, gain weight. And now let’s move on to exercises. Scrolling on!

1. Mahi with two hands

Target muscles – pelvis, hips, arms, shoulders, body.

How to perform

• With both hands, hold the wide-handle weight.
• Stand straight, legs apart shoulder width apart.
• Take your shoulders back, tighten your body, look straight, lift the weight in front of you (keep your arms straight) and do swing to gain inertia.
• Bend your knees slightly and, using your hips as a fulcrum, tilt the body (you do not need to squat). Inertia Kettlebell should pass between your legs, then go back. On the reverse straighten the movement of the kettlebell.

Approaches and repetitions

3 sets of 15 reps

2. Mahi with one hand

Target muscle groups are shoulders, buttocks, hips, arms and body.

How to perform

• Grasp the narrow-handed weight with your right hand.
• Stand straight, legs should be slightly wider than shoulders. Left hand press to the body.
• As in the previous exercise, swing the kettlebell to gain inertia.
• Bend your knees and lower yourself into a half squat. Bend body in the lower back and skip the weight between the legs.
• Performing a swing, return to the starting position.
• Repeat for the other hand.

Approaches and repetitions

2 sets of 10 reps

3. Dumbbell pull with two hands

The working muscles are biceps, deltas, muscles of the hands and chest.

How to perform

• With both hands, hold the wide-handle weight. Become straight, feet should be shoulder width apart, shoulders back, look in front of you.
• Bend your knees slightly, tilt the body forward. Hands keep elongated.
• Keep your upper and lower body still bend your elbows and pull the weight to the upper abdomen.
• Hold her there for a moment, then lower your hands to the original position.

Approaches and repetitions

3 sets of 10 reps

4. Eight with a weight

Work – biceps, buttocks, abs, back, quadriceps, hamstrings, adductor muscle, chest.

How to perform

• Stand straight, put your feet shoulder width apart.
• Bend your knees and lower yourself into a half squat (however, do not open your hips like squats). Keep your back straight protrude breasts, flatten the shoulder blades.
• Grip the kettlebell handle with your left hand and circle the left leg. from the outside.
• When the kettlebell reaches the back of the left leg, pass it to right hand.
• Circle the right foot from the outside. When the kettlebell reaches back of the right foot, pass it to the left hand.

Approaches and repetitions

3 sets of 12 reps

5. High deadlift

Loads – biceps, triceps, muscles of the hands, shoulders, back, buttocks, quadriceps and hamstrings.

How to perform

• Stand straight, feet shoulder width apart, chest forward, body tense.
• Bend your knees a little and lower in a quarter squat.
• Keep your back straight and grab the weight with one hand.
• Lift, swing the weight between your legs to give it acceleration a then, without bending your wrists and elbows, swing up.
• When the weight is at the top of the amplitude, bend your elbow and pull it towards you.
• Move your elbow to the side, then lower yourself again quarter-squat and swing the weight between the legs.
• Do the same for the other hand.

Approaches and repetitions

2 sets of 15 reps

6. Front squat with two weights

Swing – buttocks, lower back, abs, biceps, quadriceps and back of the thigh.

How to perform

• Set two weights in front of you.
• Stand straight, feet shoulder width apart, chest forward, shoulders take it back.
• Take your pelvis back. Knees should be slightly bent and turned outward, feet should be on the ground with the entire surface. Grasp the handles of the weights.
• Tighten the body and lift the weights from the ground. Rock them between feet to give acceleration, then swing up. Straighten, elbows should be fully bent, palms should look at each other, and the weights are on the outside of the hands, elbows should be directed to the floor.
• Take a squat. When you find yourself in a full squat, inhale.
• Exhale and rise.

Approaches and repetitions

3 sets of 12 reps

Tip: Lowering the dumbbells after completing the approach, touch your elbows the inside of the hips.

7. Loop in lunge

Inflated — quadriceps, hamstrings, buttocks, shoulders and body.

How to perform

1. Take the weight in your right hand, stand straight, feet wide shoulders.
2. Put your left leg forward, bend both knees and, while holding straight body, lower yourself until the knee of the right leg almost touches gender. At this time, put a weight under the left thigh and transfer it to right hand.
3. Climb to the starting position.
4. Put forward your right leg, lunge, put a weight under right thigh and pass it to the right hand.

Approaches and repetitions

2 sets of 12 reps

8. Russian twisting with a weight

Load – press, oblique abdominal muscles, latissimus backs and muscles of the hips.

How to perform

1. Sit on the floor, bend your knees, let the heels touch the floor.
2. Lean back a little, the body must be tense.
3. With both hands, hold the wide-handle weight and bring it to the chest, elbows should be close to the chest cage and look down.
4. Turn left and right, elbows should stay close to chest

Approaches and repetitions

3 sets of 20 reps

9. Squat

Included in the work – buttocks, quadriceps, popliteal tendons, calves and body.

How to perform

• Stand straight, feet shoulder-width apart, feet turned at 45 degrees to each other.
• Bend your knees, keep your back straight, take your pelvis back. Extend your arms and grab the weight with both hands. Lift her off the ground swing between the legs and bring inertia to the chest. Lock the position of the elbows, they should look at the floor.
• Bend at the lower back, bend your knees and lower yourself into a squat. Make sure the weight falls on the heels and the knees do not go beyond line of socks.
• Count to 5 and rise.

Approaches and repetitions

3 sets of 12 reps

10. Mill

Included in the work — buttocks, lower back, oblique muscles abdomen, leading muscles of the hips, shoulders, quadriceps, popliteal tendons and biceps.

How to perform

• Stand straight with feet hip-width apart.
• Turn your foot so that your feet are at right angles to each other.
• Pull the pelvis to the right.
• Grasp the weight with your right hand, extend your right hand over head, the brush should be in a neutral position. Expand left palm, it should be pressed to the inside of the left hips.
• Turn your head and look up at the weight on your right hand.
• Lean to the left with a sliding motion until you reach left hand to the heel. Both legs should be straight.
• Return to starting position.
• Repeat the same for the other side.

Approaches and repetitions

3 sets of 8 reps

11. Pushups

Swing – chest, shoulders, biceps and abs.

How to perform

• Accept the emphasis lying on the knees and hold with one hand by the handle of the weight, put the other on the floor.
• Inhale and lower yourself to the floor.
• Exhale and do push-ups.
• To complicate the exercise, do it from the usual focus lying down.

Approaches and repetitions

3 sets of 10 reps

12. One-handed kettlebell pull

Target muscle groups – biceps, triceps, shoulders, latissimus dorsi backs and chest.

How to perform

• Stand straight with your back flat. Step forward left with your foot (use your left foot as a support) and rest your left elbow in left thigh.
• Place a weight near your left leg.
• Bend at the lower back and grab the weight with your right hand.
• Pull the kettlebell to your stomach, do not take your elbows away from the body, pull the weight on yourself.
• Lower the weight in the same straight line to the starting position. Do not lower it to the ground until you finish the approach.

Approaches and repetitions

3 sets of 12 reps

13. Lunges

Shakes – quadriceps, hamstrings, calves, leading thigh muscles and shoulders.

How to perform

• Grasp a wide-grip weight with both hands. Stick out chest, bring the shoulder blades, keep your elbows close to the chest, they must look down. Feet should be placed on the width of the hips.
• Put your left leg forward, bend both knees and lower yourself, until the right leg is very close to the floor. Make sure that the thigh and lower leg of the left leg are 90 degrees apart to friend.
• Hold this pose for a second, then push the body up and put your left foot behind your right.
• Repeat the same for the right side.

Approaches and repetitions

3 sets of 10 reps

14. Rotation with a weight

Loads – buttocks, back, arms, shoulders and muscles corps.

How to perform

• Stand straight with feet hip-width apart.
• Grasp the weight with both hands, flatten the shoulder blades and strain body muscles. Place the weight near the right side.
• Without turning the case, move the weight from the right side over head (elbows need to be kept slightly bent), then to the left shoulder, and then back to the right side.
• Do the same for the other side.

Approaches and repetitions

3 sets of 15 reps

15. A level and draft with weights

Includes in the work – body, buttocks, biceps, triceps, lats muscles of the back and chest.

How to perform

• Place two weights on the floor shoulder width apart.
• Get down on your knees and grab a weight with each hand.
• Pull the left and right leg back. The case must be tense, arms straight, and neck in neutral position, look at this down.
• Put your socks on the floor and on your left hand, raise your right kettlebell.
• Without bending your hands, bend your elbow and pull the kettlebell to your chest. Straighten your elbow.
• Straighten your hand and lower the weight. Do not lower it to the floor until finish the approach.
• Do the same for the left hand.

Approaches and repetitions

3 sets of 10 reps

These were the 15 best exercises for the whole body with weights for beginners and advanced level so gradually you will be able to cope with them. Now let me tell you about the benefits of exercising with weights.

The benefits of exercising with weights

• They help strengthen the muscles of the body.
• They help get rid of belly fat.
• Tone hands and feet.
• Improve overall fitness.
• Improves stamina.
• Increase flexibility and improve your sense of balance.

In conclusion, I will say that the listed 15 exercises with weights – the best that can happen to you. Turn them into your fitness mode, and you will see how posture improves, physical strength improves shape and stamina. You will feel better and better. function, every day will be amazing for you. So that grab weights and go, train your muscles! Good luck

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