If you are new
in strength training for weight loss, then you may experience
irresistible temptation to quickly increase the load in the exercises to
make this desired progress as quickly as possible.
However, not having the necessary skills and proper technique
doing the exercises, you risk only get in return
serious injury and indefinitely stop working on
building a beautiful and slim figure, which means that after that you
will only hope for the mantra for weight loss.
But still, the best option would be to stick with the basic
set of exercises for beginners and gradually move up
as their mastery.
Contents
Complex strength exercises for beginners �”Slimmers”
Bench press
Bench press у многих
women are considered to be a typically male occupation. Yes, this exercise
is a base in weightlifting, but it is also very, very
effective for successful work of the chest muscles and acceleration
metabolic processes in the body.
So – to improve the shape and appearance of the breast and
increasing the number of calories consumed by the body in a state
rest.
The exercise is performed at a slow pace, lying on the bench
parallel or fixed to the floor at an angle, as
projectiles used barbell or a pair of dumbbells. The shell goes down
up to chest level, then pushed back upwards with effort.
Repeat the exercise 8-10 times.
Side dumbbell lifts
Exercise is aimed
to work the deltoid shoulder muscles and is performed standing or sitting on
bench using a pair of dumbbells. Holding the dumbbells along
torso, start raising arms in different directions until they are
parallel to the floor.
Then slowly lower the dumbbells and repeat the exercise again.
For the load on the front of the deltoid dumbbell muscles
rise straight ahead. Make 12-15 climbs.
Triceps
Triceps – это
the muscles that are on the back of the forearm. Self
exercise is performed in a sitting position on a horizontal
bench
Holding the dumbbell with your arm extended over your head, and fixing
motionless forearm, bend the arm at the elbow, lowering the dumbbell
backwards Reaching the lowest point, effort to return the hand to the original
position. Repeat the exercise 12-15 times for each of the hands.
Biceps
Biceps – это
tricep antagonist muscles and are located on the front of the
forearm The exercise is performed standing or sitting on a bench, hands
lowered, holding the dumbbell palms inward.
Fixing your upper body still, bend your arms in
elbows and lift weight to your chest. At the top point by additional force
strain your arm muscles and slowly lower the dumbbells. Run 15
repetitions.
Thighs lying up
Exercise gives
good load on the muscles of the buttocks, lower back and popliteal
tendons.
Performed lying on the carpet, knees bent, feet on the floor, hands
along the body. Raise the hips as high as possible and at the maximum point
hold for a second, additionally straining your buttocks, then
Sit down slowly and repeat 15-18 times.
Press curls
Twisting
forced to work straight muscles of the abdomen, which are
the largest abdominal muscles.
Perform standardly – lie on your back, arms crossed behind your head
(or located along the body), knees bent at a right angle,
голени parallel to the floor. Lifting the shoulders, the body moves
forward, additionally squeezing with the force of the muscles of the press. Slow
возвращаемся в исходное position. Do 25-30 reps.
Squats
Squats нацелены
to work the buttocks and large thigh muscles. Starting position – standing
feet shoulder width. Keep your back straight, lower down, bending
feet at the knees. As soon as your hips become parallel to the floor,
start moving in the opposite direction.
Repeat 12-15 times. Increase exercise efficiency
holding dumbbells of various weight in hands.
Performing clearly and correctly this set of exercises for
beginners, listen to your own body, it will be for
you are the best indicator and adviser when the time is right
increase the volume of the load. Good luck to you!
