Contents:
- Medical Video: Equip Yourself: 5 Free Weight Exercises
- Strength training for women, how many times should it be effective?
- Which body parts should you train?
- What types of exercise can you do to exercise physical strength?
- 1. Squat
- 2. Lunge
- 3. Push Up
Medical Video: Equip Yourself: 5 Free Weight Exercises
Currently not only men who are diligent in exercising their muscle strength, women can also train their muscle strength by exercising. Even though you are a woman, never underestimate your mental and physical strength. However, don't overdo it when doing this strength training. Do it with the right portion. The following are strength training instructions for women that you can practice.
Strength training for women, how many times should it be effective?
Although strength training usually tends to be identical for men, it turns out that women also have to do it regularly and consistently. However, don't get tired and stop completely to do it.
So how many times do strength training for women have to do? According to American College of Sports Medicine, muscle strength training will be effective if done for two days in one week. Of course, every week you have to do the same strength training, to give maximum results.
In one day you can do several sets of exercises, but you can limit between 1-2 sets. While one set, you should do 8-12 repetitions.
Which body parts should you train?
Don't just focus on training certain body parts. Because the method is less effective in strength training. Yes, this exercise requires you to use all the muscles in your body, from top to foot.
You can do various combination movements that involve all the muscles of the body, so that all move together. This combination movement actually aims to activate the muscles and improve the process of making energy from body fats. So, strength training will also burn all your fat deposits, not just cardio.
As reported in Women's Health, try when you exercise involve the upper body as much as 30 percent and 70 percent lower body. Why does the upper body get a little "portion"? The upper body muscles can more quickly respond to the effects of metabolism, so it is faster to run out of energy.
What types of exercise can you do to exercise physical strength?
1. Squat
Maybe for those of you who often exercise are no stranger to squat movements. This movement requires you to half squat and hold the buttocks and stomach. Bend your knees and do not exceed the length of your toes.
Squat is an effective movement to train the strength of your lower body muscles such as the inner thigh muscles, buttocks, outer thighs, and of course the stomach.
Make sure if you do this move correctly. Because the wrong movements will actually make the knees and the back of the body injured.
2. Lunge
According to the American Council on Exercise, the lunges movement is the most effective movement in training the muscles under the body. In order to make this movement more and more the result, don't forget to always lock your stomach when doing lunges.
It's not difficult to do lunges. Position one foot in front of the body, then bend the leg, until the back leg is also bent. Hold for 3-5 seconds, then do a few repetitions and don't forget to change your foot position.
3. Push Up
When you do push ups, almost all of your body muscles work at that time. Starting from the arms, abdomen, thighs, and calves. Even this movement can also help tighten your breasts.
To do this movement, you only have to stand face down, then lie down (still facing the floor) by resting on both hands and feet. Make sure your back is straight to avoid injury. Next, bend both hands until the body goes down. Do this several times.
