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Rules power of fitness for women: workouts and proper nutrition

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Rules power of fitness for women: workouts and proper nutrition
The contents

  • Warm-up
  • Home workout strength training
  • A set of exercises for home workout
  • Exercise for weight loss
  • Weight training and proper nutrition

Today there are many different areas of fitness, enabling women to get rid of extra weight and adjust the figure. One of the universal methods of building harmonious body considered strength (anaerobic) training. Their main advantages include high efficiency and guaranteed results within 6-12 months. You can engage not only in the gym but at home. The main thing — correctly to draw up a training plan, always perform the intended exercise program and eat right.


Strength training is a great strain on the muscles and ligaments. Therefore, before proceeding to the main exercise, it is necessary to do a good workout. It will warm the body, make it more elastic and flexible. This, in turn, will reduce the risk of injury.

A set of exercises of warm-up consists of movements such as swings, tilts, spins, lunges, light Jogging or walking. It is necessary to observe the following rules:

  • the total duration of warm-up should not be less than 15 minutes. Exercise is better to start with slow running. Then loosen up the joints, starting from the neck and down to the feet. The second half of training to strength training to dedicate to warming up muscles and stretching the ligaments;
  • warm-up is performed slowly, without accelerations and heavy loads. It is acceptable to use to warm up muscles dumbbells;
  • at the end of the workout, it is recommended to do some exercises from workout plan with small weights with reduced reps.

After this warm-up you can go directly to training.

Home workout strength training

Fitness classes at home you can organize not worse than in the gym of the sports complex. If a training plan to prepare correctly and to implement it responsibly, the result will be.

The following recommendations to achieve success for a few months:

  • Home exercises are anaerobic in nature are not less than 1 hour, including warm-up.
  • Each exercise is required to do at least 3 sets. For a set of muscle mass between sets let rest up to 2 minutes. If you placed a goal to lose weight, you this time is reduced to 30 seconds.
  • Anaerobic exercises are elements that you need to perform with weights. Budding athletes can work with their own weight. Once the muscles and ligaments stronger, you can move on to dumbbell and barbell. For weight loss will be quite small scales, and for developing strength and can be loaded muscles to the maximum.
  • A set of exercises performed at home, should include push-UPS, squats, jumping rope and hill, the bar, the press, etc.
  • Thus, to burn extra calories and strengthen muscles can be at home, if this is to effort.

    A set of exercises for home workout

    Since the house often except rope and dumbbells no equipment proposed for the organization of strength training for the following programs.

    Program “A”:

    • jumping rope, 5-10 minutes depending on fitness. This time should be divided into several parts. For example, 1 minute or 2.5 minutes;
    • squats with dumbbells. 3 sets of 15 repetitions;
    • deadlifts with dumbbells. 3 sets of 10-15 reps;
    • crunches with lifted legs from the prone position. 3 sets of 15 repetitions;
    • squats with jumping. 3 sets of 10-15 reps.

    Program B:

    • jumping rope similar to program “A”;
    • pushups. 3 sets of 5-15 reps
    • dumbbell bench press from a seated position on a chair or bench. 3 sets of 10-15 reps;
    • twisting the press. 3 sets of 15 repetitions;
    • lifting dumbbells in front of you. 3 sets of 10 repetitions.

    Program “In”:

    • jumping on a low pedestal. 3 sets of 10 repetitions;
    • pulling on the bar. 3 approach the maximum number of times;
    • bending of hands with dumbbells. 3 sets of 10 repetitions for each hand;
    • sragi. 3 sets of 10 repetitions;
    • reverse twisting to the press. 3 sets of 15 repetitions.

    With the help of such complexes are home exercises you can have a good load of muscle, to achieve burning excess fat and develop strength.

    Exercise for weight loss

    If you compare home exercises of an anaerobic character, the aerobic (cardio) exercises, in the first case, the process of calorie consumption will be faster by about 50%. Besides fat burning after strength training will last about 2 hours. Therefore, the complex anaerobic exercise is excellent for weight loss, anti-cellulite, give the shape of the right proportions.

    If the workout goal is to lose weight, you need to keep in mind that such studies have their own peculiarities:

    • to activate the flow of energy and to start the process of weight loss, you must do the exercises intensively with the minimum time of rest;
    • as a weighting use weight that allows you to do more repetitions;
    • the best option the organization of a set of exercises for weight loss is circuit training when 4-5 elements are executed in turn and repeat 3-5 times.

    Strength exercises it is best to dilute aerobic classes. For example, one day working with weights, dedicate the second day running, outdoor games, swimming. And so alternate workouts throughout the week, giving yourself a break this weekend. If you do no time, you can conduct training sessions three times a week (day with a load will alternate with the day of rest).

    Weight training and proper nutrition

    The result of anaerobic training depends not only on the magnitude and distribution of loads, but also on how a person eats. To diet, of course, not worth it. But you need to limit yourself to sweet, fatty and fried. It is best to consult a low-calorie, protein-rich foods, fruits and vegetables.

    There should be at least 5 times a day. And no snacking on the go. A main meal will need to finish in 1.5-2 hours before training. 30 minutes before class can I eat a banana or another product rich in slow carbohydrates. After training must eat. It must be a protein-carbohydrate food. For example, cottage cheese with fruit.

    Home exercises for the correction of problem areas and weight loss is a real opportunity to bring the figure in order. You need only to want to change themselves and to follow the recommendations of professionals.

    Uses photographs Shutterstock

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