Strength exercises for women
They are those that serve us to strengthen our muscles and increase the resilience of our body.
It is best to start working with small weights, your own body or resistance bands.
Many women think that the exercise of strength will make them look masculine, with lots of muscle mass and lose all their femininity. This is false, since achieving a considerable increase in muscle mass in women requires a lot of work and possibly some supplementation.
Some strength exercises to be performed by women to strengthen their muscles are as follows:
Squats.
The very complete exercise to train, since you work quadriceps, femoral and gluteal. Keep your back straight and your knees do not go over your toes.
Lunges.
This exercise strengthens lower body muscles and will be very complete if you perform them "more dynamic" considering a cardiovascular activity.
Push-ups.
With this, strengthen the entire upper train: chest, arms, shoulders.
One way to start this training is to do it on your knees without stretching all your legs.
Triceps.
This is one of the most popular and recommended exercises to combat the sagging of the inside of the arms.
You can make funds by leaning on a chair, on steps or a firm bank. You must take care that your elbows do not cross your shoulders.
ABS
These exercises will strengthen your abdomen but you will not lose fat if you do not take care of your food.
The frequency of this training should be alternated, do not repeat the same exercises two days in a row. A more repetitions performed, greater toning and muscular endurance. At higher weight and fewer reps, you will add more volume.
It is best to start working with small weights, your own body or resistance bands.
Many women think that the exercise of strength will make them look masculine, with lots of muscle mass and lose all their femininity. This is false, since achieving a considerable increase in muscle mass in women requires a lot of work and possibly some supplementation.
Some strength exercises to be performed by women to strengthen their muscles are as follows:
Squats.
The very complete exercise to train, since you work quadriceps, femoral and gluteal. Keep your back straight and your knees do not go over your toes.
Lunges.
This exercise strengthens lower body muscles and will be very complete if you perform them "more dynamic" considering a cardiovascular activity.
Push-ups.
With this, strengthen the entire upper train: chest, arms, shoulders.
One way to start this training is to do it on your knees without stretching all your legs.
Triceps.
This is one of the most popular and recommended exercises to combat the sagging of the inside of the arms.
You can make funds by leaning on a chair, on steps or a firm bank. You must take care that your elbows do not cross your shoulders.
ABS
These exercises will strengthen your abdomen but you will not lose fat if you do not take care of your food.
The frequency of this training should be alternated, do not repeat the same exercises two days in a row. A more repetitions performed, greater toning and muscular endurance. At higher weight and fewer reps, you will add more volume.
El entrenamiento basado en la FUERZA debe ser primordial para todo tipo de mujeres. Hay que desmontar de una vez por todas la teoría de "si una mujer hace pesas, va a perder sus rasgos femeninos y le va a crecer el brazo a unos 40cm". ERROR. La mujer debido a su génetica y como bien dice la entrada, necesita un gran cantidad de trabajo debido a que no tiene la misma cantidad de testostera que el hombre y por mucha proteína, entreno¡amiento o cualquier otro factor de este tipo, no hará que se produzcan cambios asombrosos, y se consigan 40cm de bíceps. Cabe decir que los ejercicios mencionados (sentadilla libre, fondos o zancadas son idóneos para reclutar gran cantidad de fibras musculares ya que implican muchos músculos para su realización) deberían ser básicos en cualquier plan de entrenamiento para mujeres. Todo ello siempre ejecutado de manera correcta y con buena técnica manteniendo en todo momento la higiene postural.
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