Exercises in which you must overcome resistance or
use the burden, called power. They are aimed at
muscle training, their strengthening, and very important to the formation
Many women are very strong in strength training.
skeptical, considering them “male.” And that strength training
fit for losing weight do not even want to hear!
It is time to dispel all the myths about strength training and
talk about their benefits and “slimming” ability.
- 1 Myths about strength exercises:
- 2 The benefits of strength training
- 3 How to do?
Myths about strength exercises:
�”I will grow huge muscles”
Women are by nature not positioned to gain muscle mass,
high levels of estrogen will not allow you to “pump”. To that
same, to really build muscle you need to train with
large weights (by large weights we mean not 5 or even
15 kg, and much more) and eat a lot of protein foods, as well
additionally take dietary supplements – amino acids, protein
cocktails and much more that you most likely do not
An ordinary woman who eats properly and properly
performs strength exercises, will be able to increase muscle mass on
300 or a maximum of 500 g per month.
Some people take muscle for weight gain in the first month.
occupations, it can be 1-1.5 kg. But this increase is only
fluid that is retained in the muscles. This is quite natural
at the beginning of training. After 3-4 weeks of training, the body will get used to
load and everything will return to normal. You can be helped by a massage or
warm bath with sea salt after class.
�”Strength training is useless for losing weight”
This is another misconception. For losing weight no matter what you do
– run or squat with bodybuilder, it is important that your muscles
work and calories are wasted. By the way, fat cells burn well
during muscular work. The muscles themselves are very energy-intensive, that is
to maintain muscle mass the body is forced to spend
extra energy that he will extract from fat.
It turns out that during workouts you spend fat, and in
dormant also consume calories. Proved that the metabolism
(i.e. the speed at which the body consumes the received energy)
people who are engaged in strength training, 10-15% higher,
than those who ignore dumbbells.
�”Strength training is not suitable for women”
Supporters of this opinion refer to the fact that women have joints
weaker and can be easily damaged during exercise. This is not true.
Extreme loads and heavy weights are not suitable for women.
(above own). Here they are, indeed, dangerous and can
cause injury. In strength exercises with an average burden
there is nothing unnatural for the female body if you
You will perform them correctly and train in moderation.
The benefits of strength training
You can lose weight
This is true, strength exercises and training at the gym
provide, though not fast, but a stable result. Pursuing
3-4 times a week, you will lose weight by about 2 kg per month,
at the same time, the volumes will leave so that others will feel as if you are
lost all 5 kilos. This is because strong muscles
occupy less space than untrained, and also because
adipose tissue is much larger muscle. Remember how compact
look like a kilogram of meat. And one kilogram of fat takes
volume of about 2 liters! See, what a big difference? Power
workouts burn fat and speed up metabolism.
You will adjust the figure
Muscles make the body tight and elastic, smoothing all the folds and
unwanted bumps. Different types of exercises are aimed at
strengthening certain muscles, thereby, you can tighten
Slack handles and “lift” the buttocks. With this you can not
to fear that the skin after weight loss will sag, and this is another
big plus workouts.
You improve health
Muscles are a good “corset” for internal organs,
supporting each in its place, preventing displacement or
omissions. During training, increased blood rush to the organs,
it stimulates their work and does not allow blood to stagnate. For
women are very helpful in doing exercises that increase the flow
blood to the pelvic organs (squats, lunges and other exercises
for lower body and abdominals). They, as was said earlier,
improve the functioning of organs and … improve your sex life, prolonging
�”women Health. Strong muscles prevent lower back pain
osteochondrosis and diseases of the joints and even strengthen the bones.
How to do?
For начала освойте технику выполнения упражнений без отягощения,
it will take about a month. The right technique will help you.
to train effectively and safely. Along the way, you will find out which
exercises for what are intended and how to build
Those who want to lose weight are recommended to do at least 15
repetitions in the approach, and preferably 20-25, while the weight should be
such that by the end of the approaches you feel tired. Only
then you will achieve a result.
Start your workout follows with the most difficult and complex
exercise while you are full of energy. There are some general guidelines for
selection of exercises. First, you should train all the muscles –
arms, shoulders, chest, back, abs and legs. Girl with beautiful legs
and slouching back will not look beautiful. Press can
to train at each lesson, he is more enduring than other muscles, but
legs, back and chest should not be “pumped” more than once a week.
If any area is a problem, then you can do one
hard training, for example, on the legs, and the second – easy, so you
achieve results and do not overtrain. After class not
forget how to stretch the muscles – it will reduce
post-training pain and make the body flexible and elastic.