Most women enroll in gym with the purpose of lose a few kg and to have the infamous abdominal.
And what we do? Lots of aerobic exercises, rightly so! But what about muscles?
Muscles should not be underestimated! Because it will be weight training that will help preserve the lean mass of our body, transforming it as we have always dreamed of.
I know, we're all tired of hearing that CrossFit® makes us become "big"Or that makes the physical"for men "…these are myths we have already debunked other times, isn't it?
What's important to say is that loading the right weight will only increase the metabolism, develop and define muscles and improve tone. The result will be a stronger and more athletic body.
No matter your age or fitness level, there are 5 exercises that all women should do and that we see specifically below:
Exercise 1: Deadlift
Il deadlift it can be an excellent movement to train force. What's more functional than lifting a weight off the ground, right?
The important thing is to do it with the right technique and starting with low loads. Let's see the starting position well:
- Half squeezed
- Extended back
- Feet to the width of the hips
- barbell attached to the shins
- Handle slightly wider than the sides
Always keeping your back, the weight is lifted off the ground by transferring your strength to the ground by pushing your legs and not pulling your arms!
Exercise 2: Front Squat
You can think that the difference between back squats e front squat is minimal, but it is not.
Front squats are best under a technical point of view: Since the weight is held frontally, it acts as a counterweight allowing you to squat deeper and more upright.
Also, front squats put less pressure on the column and the exercise will be performed in a more natural position. In short, it's easier to do it perfectly, without losing your back (common in the back squat, where it loads more!).
Exercise 3: Pull-ups
Most women have less strength in the upper body and has very trained legs and thighs and strong. This can make the pull up difficult, but certainly not impossible.
There are many variations and it takes a lot of practice. The movement is one: holding the bar firmly (you can use shoulder pads) bring the bar to chest height, with the help of the back and arm muscles.
There are many muscles involved in this movement, but above all the lats, the trapezius and the biceps.
Exercise 4: Push Press
For beginners it may seem complicated at first, but the Push press it's a great exercise that trains your legs and shoulders in one motion.
Its execution is simple: holding the barbell in the front rack with the elbows high, squat down as if to perform a quarter squat and make an explosive push with the legs bringing the bar overhead.
This movement works a lot on explosiveness and on muscle conditioning!
Exercise 5: Hang snatch
Even if it requires a good deal of coordination and balance,hang snatch it's not that hard to learn. Just work a lot on technique!
Start with the light weights to conquer the highest lift! The muscles involved are many: push with the legs, the barbell above the head and the core contracted to maintain balance and control.
That is: strength, power, coordination and balance. All in one movement!
The more you practice with the hang snatch and the less scary it becomes. And sooner or later you will say:
Power Clean? Clean & Jerk? Easy stuff!
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