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Cel mai bun antrenament de forță acasă pentru femei
Strength training for women at home can be as effective as exercising in the gym. If you approach the process competently, do not retreat before the initial difficulties, then you can achieve excellent results.
Strength training for women should start with light exercises, gradually increasing the load.
Strength training benefits for women
Why is it worth giving preference to strength training?
- They help balance your weight. Skinny ones gain mass, and not fat, but muscle. Donuts in a relatively short period of time lose those extra pounds without much effort.
- They allow you to avoid injuries in the future, as they strengthen bones and muscles.
- They help to make the figure embossed and fit, because during classes you can work with a certain muscle group. True, experts in this field argue that you cannot concentrate your attention only on the abdomen or buttocks. It is necessary to engage in training of arms, chest, back. Otherwise, the figure may become disproportionate.
It should be borne in mind that such training is prohibited for people with a history of asthma, hypertension, arrhythmia.
You need to prepare for classes: visit an endocrinologist and check the condition of the spine. Disorders in the thyroid gland, scoliosis, osteochondrosis will require restrictions and less stress.
Review your daily diet, you need to create a menu where proteins, carbohydrates and fats will be balanced. It is advisable to do this in conjunction with a nutritionist or visit a qualified trainer. Experts will help you choose a menu based on your tasks and health condition. Think about the correct organization of your leisure time.
After intense exercise, your muscles need rest. Dancing in the club is unlikely to be a good idea, so be smart about your time.
Strength training at home for women must necessarily begin with a warm-up. Do not forget about this important part of any activity. It will warm up the muscles and protect you from possible injury during training.
Best strength training for women
You need to select a set of exercises depending on the level of training. For beginner athletes, the following are suitable:
Walking on all fours. Rest on the floor with your palms, straighten your legs, and raise your buttocks. Take 20-30 steps in this position.
Twisting the press while lying down. Trains oblique muscles well. Do 20 times. It is advisable to complete 3-4 approaches. Rest between them for at least a minute.
Exercise “vacuum”. Aimed at strengthening the rectus muscle and forming cubes. Performed while standing or sitting on a chair. Exhale all the air and draw in your stomach as much as possible. Hold in this position for 30 seconds. Repeat 20 times.
Squats and lunges to the sides 15-20 times. Will make your buttocks firm and firm.
Dumbbell Rows. Strengthens the back muscles. Place the knee and shin of the right leg on the bench and rest on the surface with your right hand. The left hand with a clenched dumbbell is lowered along the body. As you inhale, pull the dumbbell up and down your belly. As you exhale, lower your hand to its original position. Perform 15 times, do 3 sets.
Calf raises with kettlebells. Projectile weight – 8-10 kg. Repeat 15 times, the exercise gives a beautiful relief to the calf muscles.
Do not deviate from the planned training system, and the result will not disappoint you.
Strength Training Expert Recommendations for Women
Differentiating workouts by gender in the key of tasks is not worth it. But in terms of heart rate zones (HR) and weights, of course, it is necessary. For the development of the male muscular system, more burden is needed. It is generally accepted that the working weight for increasing muscle mass for men starts at 80% of body weight, for women – 60%.
Strength exercises, no matter how simple they are, require close attention to the execution technique:
do not straighten the moving joints. They have to amortize, otherwise we increase the load on them;
taking weights should take place through a squat on the heels and with a straight back – this gives the correct balance of the load at the time of lifting and relieves the joints;
adjust the weight of the shells based on your tasks. Remember, maximum weights should be chosen to increase muscle fibers, and light weight helps to develop muscle endurance and shape the body.
Strength training is necessary for everyone, since the spectrum of usefulness is much wider – from working out specific groups to restoring muscle balance and symmetry (even in rehabilitation training, strength exercises are used quite often).
You need to train in this mode 1-3 times a week. However, if you combine classes with other types of training (cardio, interval or functional), then 1-2 times are enough, not forgetting about the emphasis on endurance.
For those who are just getting started in strength fitness, it is usually recommended to do a couple of sessions with a trainer. About five joint workouts will be needed to master the exercise technique and understand the nuances.
Surse de informare
1. Ruslan Panov, metodolog expert și coordonator al direcției programelor de grup X-Fit în Rusia; .
2. about heart rate. You can calculate the optimal heart rate for yourself by .
Redacție Wday.ru, Expert Wday.ru