Hello. Perhaps this article will be more interesting to women. In general, men can perform these exercises, but I want to note that they are aimed at maintaining the tone of the upper body, strengthening the lower, increasing endurance, improving the work of the cardiovascular and respiratory systems.
Below we will analyze 10 exercises that will help improve all of these aspects of the body. Let’s list the top 10 exercises for women right away.
- Side bar
- Pelvic lift
- Rope jumping
- Romanian deadlift
If you are interested in serious strength exercises, then you can find them in the “Bodybuilding” section.
Let’s take a look at each exercise in order Cypionat 250mg/ml 10ml vial.
10 Best Exercises for Women
The bar is a fairly simple exercise that even an unprepared person can do. It refers to static exercises and will help strengthen a number of muscle groups. These muscles include the rectus and oblique muscles of the abdomen, muscles of the shoulders, back, buttocks and thighs. The load is small, but many beginners will feel the complex effects of this simple, seemingly exercise.
We occupy an emphasis lying down and we pass in an emphasis on elbows, and this is what will be the bar. It is necessary to observe the important, but simple melted concomitant to this exercise. Keep your legs next to each other, the body should be in one line (without deflection and bulging of the pelvis).
If you want to complicate the exercise, then it can be performed with emphasis lying on the palm of your hand, or on your fists.
Plank tones and strengthens the above muscles very well. You can start the training with it.
If we talk about the side bar, then this position has approximately the following form:
We rest on the elbow and turn the body on its side. The upper arm is at the top. It can either be put on the foot or lifted up. The gaze is directed parallel to the floor. The foot of the upper leg is placed in the foot of the lower. The body is tense and is in one line, at a slight angle to the floor, diagonally.
A lot of muscle groups work in the lateral bar, but one of the main ones is the lateral abdominal muscles, buttocks and thigh muscles.
Raising the pelvis is an excellent exercise for working out the gluteal muscles. Lie on your back on the floor, place your hands along the torso. Now just lift your pelvis to the top and linger in that position for a second. Now go back to the floor. This exercise can be complicated – for this you need a stepper, or any other low support. We put legs on it and perform the same movement. This exercise can also be performed with weighting, which we put on the lower press.
The bridge is an excellent exercise that will help to stretch the muscles of the abdomen and improve the flexibility of the spine. On the blog, by the way, there is an excellent article about the bridge, entitled “How to learn how to make a bridge,” I advise you to read it. Not all the first time will be able to become in the position of the bridge, but a little training and you will succeed.
This is one of the favorite exercises of novice athletes, which will help strengthen and build muscle abs. The principle of the exercise is simple: lie on the floor, close your hands behind your head and raise your torso.
Squats – a basic exercise that emphasizes the load on the muscles of the thighs and buttocks. Stand straight with your feet shoulder-width apart. Hands should be in front, or closed behind the head. On inspiration, we go down as low as possible. We get up on the exhale, and perform the subsequent exercises in the same way. The emphasis should be on the heels, and the gaze directed upwards.
Lunges contribute to the development of gluteal and thigh muscles. We stand straight, take a step forward and sit on our front foot.