Intensive strength training is nothing for women, of which you quickly get thick arms and legs. All nonsense. We say: stop the alibi workout. Even with women, there is no way around hard training over.
If you watch most women doing weight training, you might get the impression that muscle is the enemy to fight. Small weights and many repetitions is the motto, the main thing is no visible success.
There is hardly anything better than strength training if you want to shape your own body. To understand that, we have to clear up a few prejudices.
1) When I take big weights, I immediately get thick muscle packages
In principle, this theory is correct. The higher the resistance during training, the greater the increase in strength. But it's not that easy. Because women and men tick differently.
Women produce comparatively less testosterone than men. And the male sex hormone testosterone is a crucial factor in building muscle. It is responsible for storing protein in the muscles.
Therefore, it is much harder for a woman to build muscle mass. Often this does not coincide with the self-perception after training. Many women feel that even a few training sessions lead to thicker legs. This is mainly because muscles are pumped up after workouts. They feel more plump. This effect disappears after one to two hours.
Strength Training: It's well worth it
Of course, the muscle tone increases in the medium term and the muscles become stronger. Then it remains to stay on the ball, because as long as more subcutaneous fatty tissue on the legs, the leg circumference increases slightly. Over time, however, the body fat content is reduced, even on the arms and legs. The effort is worth it. If you have held on to this point, well-formed legs and arms will be revealed. This whole process is pretty slow.
And do not worry, if it's going to be a little too much mass for you, you'll get rid of it faster than you can build it up. Because muscles constantly need resistance. If you no longer train or reduce the amount of exercise and intensity, muscles quickly return to normal. Anyone who has ever broken something knows that.
2) Muscles are not female
That is certainly a question of perception. A competitive bodybuilder will no longer meet everyone's taste, but the training workload required for such muscle packages is enormous. Such a muscle mass does not accentuate women accidentally, but it is the result of years of work and a disciplined diet. But slack and untrained is also not very attractive. Luckily, there are many facets in between. And with targeted strength training, the figure can be perfectly shaped.
3) Aerobic exercise is better for losing weight
Who believes it. Endurance training is certainly one way to reduce weight and burn fat, but by no means the only one. On the contrary, who regularly strength training, increases its metabolically active mass. Muscles are the engines of the body that consume energy even when idling. Per kilogram of additional muscle we burn about 100 kilocalories more per day, even while asleep. This increases the basal metabolic rate. Reducing weight or keeping weight becomes easier. And little sins in between do not strike immediately.
4) Strength training is exhausting
Yes that's true. Unfortunately, we can not dispel all prejudices. But it's worth it. Instead of walking for hours or attending step courses, you can already achieve a lot with 2 weekly 30-minute training sessions. Provided the intensity is right.
5) Strength training suffers the coordination
This is only partially true. Although the hand-eye coordination can suffer from unilateral strength training, but with a balanced workout can counteract this. Strength training should be done in addition to another sport, which preserves the coordination skills. Strength training improves the intra- and intermuscular coordination, ie the interaction of the muscle fibers within a muscle and the interaction of a movement of participating muscle groups. In addition, trained muscles work more economically.
Legs - butt exercises: Here is a barbell workout for the whole body. What you need is a barbell and a step. Network athlete and volleyball player Maria Poursaiadi shows you how to do it.
To get a training effect, you have to exhaust your muscles. For that you choose a weight that you can raise 8-12 times in 3 sets. If you make more repetitions, then you increase the weight in the next training session.
The last repetitions may burn quietly! By the way, a slow and clean movement with a little less weight is more effective than an untidy one. Between the sentences you take a break of one to two minutes.
Squats (legs, buttocks)
Take the dumbbell on your shoulders and stand shoulder width. Now slowly bend her legs until thighs and knees form a right angle. Hold briefly and back to the starting position. Make sure your knees never protrude over your toes. In addition, the back should remain straight during the whole movement.
Climber (legs, buttocks)
Take the dumbbell back on your shoulders and stand in front of a step. Now you take turns with one leg on the step and push yourself dynamically up until the hips are stretched. Tighten the other leg and return to the starting position.
Rowing forward (back)
Grab the dumbbell shoulder-width and hold it at knee height. Now bend your legs and tilt your back slightly forward. Make sure your back is stretched. A light hollow back is better than a round back! That's the starting position. Now lead the barbell slowly to the stomach, hold it briefly and release again. Always keep the barbell close to your body.
Bench press (chest)
Lie down on the step and hold the barbell in front of your chest. Now push the weight slowly upwards. Make sure the arms are not fully extended in the final position. Then you release the weight slowly, but do not settle on the chest. Keep your muscles energized all the time.
Barbell Curl (Biceps)
Stand steady and grab the dumbbell shoulder width. Slowly bend your arms until your hands are at chest level. Stop and slowly drain again. Make sure that the upper arms are always close to the body.
Forehead presses (triceps)
Lay your back on the step and hold the barbell at forehead. Now let the weight slowly down to head height. The elbows should stay as close together as possible. Stop and lift again.
And here it goes