What strength training is suitable for women
What strength training is suitable for women? Not only do men seek strength, but now a lot of women also want to build their strength, and they are curious about what strength training is suitable for women. So the next step is for me to take you to understand what strength training is suitable for women.
1, lifting dumbbells is still the preferred method of exercise upper body strength, it is best to prepare two different weight dumbbells, the heavier dumbbells can be used to do targeted arm strength training, such as a set of 20 flat, or a set of 20 side lifts, practice a six to seven groups a day; lighter dumbbells can be used to do a little bit of anytime you want to lift! The first thing you need to do is to get a good start on your life, and you'll be able to do that.
2, pull-ups are also very simple and practical way to exercise the upper body strength, you can plan to do three to four groups per day, each group to do 10-20, according to the number of their own can afford to adjust, it is important to note that both hands are best to hang vertically on the bar, do the pull-ups the best chin over the bar, as far as possible do not rely on the strength of the lower body popping by the power of the arms.
3, lying down to lift the barbell can exercise the upper body strength and pectoral muscles at the same time, move the barbell to the chest directly above, and then hold the barbell with both hands vertically upward, according to their own situation to arrange the weight of the barbell, the number of times as well as the number of groups, the effect is very obvious.
4, do push-ups can also exercise the upper body strength, this does not require props, anytime, anywhere can be carried out, free time can be done at any time a few, need to pay attention to 'is the floor is too hard may hurt the palms of the hands, so you can if possible try to avoid the rough concrete floor, choose the wooden planks of the ground, the grass or the rubber ground.
5, you can usually play a sandbag, learn a boxing or sparring exercises, can effectively exercise the upper limb strength, improve the upper limb explosive force and flexibility.
6, with the tension rope to exercise the upper body strength, will be fixed at one end of the tension rope, and then one arm alternately pulling exercise, or will be fixed in the middle of the tension rope, both arms at the same time pulling exercise, the simplest way is to pull the rope in the middle of the foot firmly stepped on, and then lifted up the hands to exercise.
7, folding arm bar is also a good way to exercise the strength of the arms, choose their own weight of the arm bar, it will be held in front of the chest with both hands flat, and then hands hands at the same time downward folding, hands to the middle of the close, and then slowly to the sides of the unfolding, according to the design to do the number of and the number of groups, need to pay attention to is that we must be completely unfolded before letting go, or else it is easy to be bouncing injuries.
8, double bar arm extension is also a very good way to exercise the upper body strength, will hold the bar with both hands, two arms support on the bar, the whole body and the bar perpendicular to the elbows slowly bent, so that the body gradually down to the lowest position, and then slowly and forcefully up to restore. Be sure to pay attention to, slowly bend, and then slowly straighten, do not suddenly speed up, may lead to slip.
What are the strength training for women 2Fitness program for women
The answer is yoga, yoga in today's friends have been said to be familiar with, and with yoga to exercise very much female friends, see the fire of this movement is no less than other fitness programs.
When practicing yoga, Pilates, or stretching at home, a yoga blanket is the most convenient and helpful tool to keep your body in a straight line while practicing, plus it gives you a clear picture of your progress or lack thereof.
★Workout area: any part of your body you want to work out
★Suitable for people who want to relieve fatigue and stretch at home.
★ Yoga Blanket Signature Movements:
Hands on the side of the body, legs apart shoulder-width apart, heels close to the hips, and then two arms to support the body underneath the body, clamping the shoulders, raise the waist, and feel the hips tense.
★Practice Flashpoint: In the exercise of waist bending or leg stretching action, can be used as a waist to rely on. The yoga blanket is not only soft to the touch, but also thin and lightweight, more breathable and sweaty.
★ Yoga blanket easy to control: ★★★★
Yoga is not only able to exercise the body, but also able to make the mood more relaxed, because it is not a fierce movement, but a quieter, but at the same time more interesting movement, similar to dancing, but not so intense, and is not limited to the occasion, at home also able to yoga, which is one of the popularity of the factor. In addition, to find out how to make men aphrodisiacs, which fitness programs make men aphrodisiacs