Women’s fitness: 5 strength exercises for beginners
- The main principles of the power of fitness
- Recommendations for effective fitness training
- A selection of exercises for strength training
Strength training is contraindicated in women as lead to increased muscle mass and give the figure bulky, masculine shape. This is the most common myth about strength training, which is fundamentally untrue. Regular exercise leads to strengthening the corset muscles, improve mobility of joint and ligaments of normalizes the work of the vital organs and systems, accelerates the metabolic processes in the body, relieves congestion and pain, stabilizes mood, eliminates excess weight. Strength training are equally necessary for both men and women.
The main principles of the power of fitness
Successful power fitness training are based on the following principles:
- focus on results;
- proper motivation;
- work with full dedication;
- the variability of the load;
- the regularity of classes;
- a variety of exercises;
- a gradual progression of loads.
Strength training is based on anaerobic loads and helps to strengthen muscle and bony tissues, to reduce the risk of cardiovascular disease, improve skin elasticity and get rid of problem areas.
Recommendations for effective fitness training
Work should start with a minimum working weights. Excessive load for an unprepared organism stress excessive, leading to serious failures in its work. The growth of indicators of physical force, the weight of the working shells can be increased.
It is necessary to consider the fact that the monotony and monotony affect your performance. Include the private fitness training a variety of exercises, vary the emphasis of the load, complicate training facilities, use of additional equipment.
In drawing up the program of training must first consider the purpose of the artist, his state of health and level of fitness. All loads should be commensurate with the current physical capabilities of the athlete. The healthy human body rather quickly adapts and gets used to the loads. So every 2-3 months is to radically change the training program.
A selection of exercises for strength training
The complex of power exercises requires no additional preparation and will suit even novice lovers of fitness. It is aimed at the comprehensive strengthening of the muscular system and improves General physical well-being.
Observing the correct technique of sporting items, the contractor will protect yourself from injury and sprains. To conduct such training will need dumbbells, an exercise ball, and only half an hour of free time.
- Alternating dumbbell bench press on a fitball.
The element focuses the load on the shoulder girdle: helps to strengthen muscles and the formation of the relief surface.
The use of the fitball in fitness training has its advantages. First, it reduces the axial load on the spine. Secondly, due to the instability of the ball requires the athlete to exert further efforts to find a balance. Impact on muscle fibers it increases, allowing you to work them out evenly across the surface.
- Squats on one leg.
Exercise to fully work the muscle fibers of the lower limbs: quadriceps and the hamstrings, buttocks and calves.
An element is performed in 3 sets of 10-15 reps. Gradually select balls of a smaller diameter, and then to replace them with a horizontal bench. Each time try to do as deep a squat to eventually achieve the ability to squat on one leg without any support.
- The lifting of the dumbbells on a biceps.
The fitness element can qualitatively strengthen the arms and shoulder girdle. Housing for the entire exercise must remain motionless. His movements during lifting of the arms shifting the load from the target muscles.
All movements should be smooth and controlled and avoid jerking and inertia. Do not round your back during the exercise and keep your head down. Eyes should be focused straight ahead.
- Lifts the pelvis or buttock bridge.
The exercise is aimed at strengthening the abdominals, strengthening the buttocks and thighs and is performed in 3 stages.
The correct sequence of actions:
To complicate the fitness element, you can do it with one leg and no rest breaks.
- Bench press with squats.
The exercise effectively working on the major muscle fibers of the body, corrects posture, increases mobility of joints. For the element will require a gymnastic stick or the neck of the bar.
Correctly dosed stress – helpful stress to the body, giving a boost to smooth growth of muscle fibers and contribute to their strengthening. It is important to observe the correct technique of performing elements: every motion should be controlled. This will allow to avoid negative consequences in the form of sports injuries and sprains.
In addition to strengthening the muscular system regular performance of a properly selected set of exercises speeds up the metabolic and metabolic processes in organism, allows to get rid of excessive subcutaneous fat, improves coordination and endurance, increases the protective functions of the immune system, helps in dealing with stress.
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