4 TRADITIONAL EXERCISE WOMEN NEED FOR SOME SERIOUS GAINS
Stepping into the gym when you are not sure where to start can be unnerving. Weight sections are generally crowded with muscley guys who are grunting and throwing barbell and dumbbells here and there on the ground which become more frightening for women to get along with strength training. But building muscles are really important as it has magical benefits for a woman's body.
It helps to increase strength and boost metabolism which helps to burn fats faster.
Let’s take a look at the top basic bodybuilding exercises that every woman can incorporate into their daily workout routine:
1. DEADLY DEADLIFTS
If you are looking for the serious gains, deadlifts should be on the top of your workout routine. It is a single movement which works on multiple muscle groups. If done right, it will help you strengthen your core, your glutes, your hamstrings and upper body. Developing core strength is really important as it supports the body in every movement and position and deadlifts help you do that. It builds endurance, tighten your core and improves your grip. It also helps to balance the forward momentum of the pelvis caused by wearing heels for a longer time. So, this workout should be stapled in your exercise routine.
How much to do: 4 sets of 10-15 reps. Focus on more repetition and do it with lighter weights.
2.SQUAT IT OUT
Squats are the classic exercise which does not only work your legs but the entire muscle group of your body. It is the ultimate exercise for your overall strength. Squats not only chisel your legs but also add some mind- blowing definition and mass. So, all the women out there, if you are really looking for the real gains, then SQUAT SQUAT SQUAT...!
If you are a learner then start with the bodyweight squats. It will help you to get the perfect form of squatting. Yes, you heard it right. A perfect form is really important while squatting to avoid the injuries. Once you master it, start squatting with weights. Smith machine, Olympic bar, front squats work best. So, when in DOUBT, SQUAT it out.
How much to do: 4 sets of 10 reps. Increase the weights gradually for more strength.
Working your shoulders are equally important for improved strength. The exercise targets several of major upper body muscles including the deltoids, trapezius, triceps, serratus anterior and upper portion of pecs. This exercise is particularly important for women's fitness who lack upper body strength. It also helps you increase the bone strength, which decreases the risk of osteoporosis.
This exercise can be performed with dumbbells, kettlebells, resistance bands or machine. It targets your torso muscles and is extensively used to improve your posture. This will eventually lead to better core stabilization and overall balance.
How to do it: To execute, stand or sit with the weight of choice in each hand at shoulder level with your elbows bend. Straighten your back, stabilize your abdomen then press the weights overhead by extending your arms. Do 3-4 sets of 10 each.
Pushups are the most classic exercise because it works on the entire body, burning the significant number of calories as well as tightens the chest muscles which will help you keep things perky in your bikini.
Pushups will help you build upper body strength, stabilize your core or abdominal muscles and it will also work your legs and buttocks since your legs help support your body weight while performing push-ups.
When to do: Pushups should be performed before starting exercise. It should be your warm up set. This will help your muscles to reduce the risk of injury. Warming up will increase the blood circulation, loosen the tight joints and helps to prepare your muscles for strenuous exercise.
For the beginners, start with the knee pushups. Knees will support your body weight avoiding extra strain on your arms and shoulders. Women may transit to a full push up when the upper body becomes strong. Start with 10 repetitions and increase the repetitions slowly and gradually.
So, when the going gets tough, remind yourself that what you’re doing has worked wonders for many athletes in the past. Done with precision, proper form, and a spirited intensity, these traditional exercises will work for you too!