Any form of physical activity is a step towards a healthy body and a better figure. Often, however, it is the gym that is the place where women lose weight the fastest and build their form. Which strength exercises for girls bring good results and how to train safely at the gym?
Aerobic training, fitness or gym – which will be better for women?
Dance tabata, Pilates stretching or intense abdominal sculpture in crunch training – the offer of fitness classes is very wide, which, paradoxically, does not make it easier for amateurs to choose the optimal path of development. Very often, Total Body Conditioning gymnastics devotes too much time to mobility activities, increasing endurance at the expense of muscle strength and appearance. In other words, after a dozen or so sessions we feel much better, but our figure is still far from ideal. If the goal is rapid weight loss, the appearance of a model or strong biceps, gym workouts for beginners invariably remain the best choice and the way to achieve your dreams.
Does strength training for women make sense?
At this point, it is worth dispelling the myth that the gym is responsible for muscle hypertrophy and the loss of a slender female line. The gym only provides optimal space for exercise, and it is up to us how we intend to use it. In addition, many exercises for a sore back and a strong back cannot be done safely without specialized equipment, which can only be found in the gym. It is also worth remembering that the increase in strength when lifting weights is noticeable almost from week to week. This is a great opportunity for women who lack energy for everyday tasks, such as climbing stairs, shopping or frequent travel.
How to prepare the body for exercise – stretching, mobilization or rolling?
To make the most of every moment spent at the gym, it is worth preparing properly for training.The basis is, of course, warming up.To do this, before the exercises, we jump on theelliptical trainer, a treadmill orStationary bike, and after 10 minutes of movement at an average pace, we move on to the circulation of all joints. An increase in body temperature protects the body from injury, so warming up should never be skipped.
Static stretching is a good way to increase muscle flexibility. It also counteracts DOMS muscle soreness, making subsequent visits to the gym pure pleasure. However, we do not stretch the muscles right after training – we do it a few hours after its end, and preferably the next day. An excellent way to treat painful soreness is to roll the muscles of the lower leg, calves or arms. This process can be done at home, gaining comfort, mobility and accelerated regeneration.
The best equipment for women’s training – ellipticals, treadmills, kettlebells and dumbbells
Women at the gym should first be interested in thefitness equipment. EffectiveReduction training plan for a girlIt should combine the advantages of elliptical trainers (the basis of effective cardio) and exercises with free weights, e.g.Dumbbellsor handykettlebells. The weight can also be easily modified in the case of lifts or overhead cranes, thanks to which we will maintain safe conditions for building fitness and constant training progress.
Exercises in the gym for beginners are very diverse – from TRX mountain climbers, through multi-joint pull-ups with fitness bands, to classic squat on a gantry. Thanks to this, we can easily train all muscle groups, replacing disliked forms of movement with others with equally high effectiveness.