Representatives of the fair sex, about to go in for sports, should take into account that there are no such exercises and programs with the help of which it would be possible to deal with any particular narrow problem.
You can not lose weight in only one part of the body, the load should be complex and regular. Only in this way will it be possible to achieve a result close to what is desired, and it should be borne in mind that this will take several months.
Consider the most effective exercises for women, which can improve health, improve body shape, burn body fat and build muscle.
10. Step exercises
Such exercises allow women to achieve very good results. They are quite a bit inferior to running on energy costs and are less tiring than jumping rope.
Exercises on the step platform allow you to work out your legs very well, both thighs and feet. The stomach is loaded, as well as the gluteal muscles.
Such training normalizes the blood supply to the pelvic organs, which is very useful for female bodybuilding.
However, it must be borne in mind that classes with the step platform help to increase the volume of the buttocks, thighs, and muscle growth in the lower body.
9. Swing backwards
Performing swings with legs back, a woman assumes a position of the body, which in itself is very useful for her body.
Venous blood begins to be removed from the pelvic area, thereby preventing the occurrence of problems with the female reproductive system, as well as congestive phenomena in the kidneys, hemorrhoids. It is useful to take the "Pose of the cat" while carrying the child.
As for the exercise itself, it allows you to effectively load the muscles of the back and lower abdomen, buttocks. Swinging legs back increases stamina, strength.
8. Stretching the arms forward, legs - back
To perform this exercise, you must also take a "cat pose", but it is more energy intensive than the previous one.
With its help, the muscles of the shoulders and back are better worked out. Such training involves the press.
7. Push ups
Push-ups - an exercise that can be attributed to the army. Moreover, it is well suited not only for men, but also for the fair sex.
If you have never practiced this way before, pushing up first will be quite difficult. To minimize stress, a beginner can do push-ups on his knees rather than on his toes.
Then you will need to go to the traditional version of the exercise.
Push-ups allow you to efficiently pump your pectoral muscles.
Using this exercise, the muscles of the arms, shoulders, back, legs, buttocks, and the press are also worked out.
Push-ups are recommended to be included in any training program.
6. Leg lift
This exercise is called a "book." It is well suited for a woman who has mastered push-ups from the floor.
Pushing up, a person works out mainly the upper part of the body, and raising the legs allows very efficient pumping of the hips, buttocks, lower back and abs. "Book" eliminates fat deposits, helps to reduce weight.
Since the lower part of the body is loaded very moderately, the volumes in these zones increase slightly.
5. Leg breeding while lying on your back
This is a fairly easy exercise, even untrained women who have not played sports before can perform it without problems.
It works out the muscles of the inner thigh, the press. There are very few exercises for the inside of the legs, and so breeding is recommended for all girls.
Breeding in the supine position is also very useful for women carrying children. It eases the load during pregnancy, allows you to maintain physical activity during this period, and also helps to accelerate the birth process.
4. Squats plie
This training allows you to effectively work out the inside of the thigh. Such muscles are usually very poorly developed, so they need to be constantly pumped.
Plie does not load the external femoral and gluteal muscles too much, which cannot be said about regular squats. This is very important for women, because few of them want to have a massive bottom.
This exercise is not energy-consuming and uncomplicated, so it is better to perform it with weights: with dumbbells in your hands or with a light barbell on your shoulders (one bar is enough).
3. Dumbbell lunges
This training helps round the hips, buttocks, and quickly burn fat.
In the open air or in the gym, when there is a place to move non-stop and dynamically, lunges make the body more stable, effectively work out the muscles of the body.
This exercise does not require special physical training, so it is quite suitable for beginners. Having mastered lunges with dumbbells, it will be possible to move on to more significant power loads.
2. The bridge on the shoulders
This exercise allows you to work out the muscles that support the spine, as well as the buttocks, abdomen and lower back.
Such a bridge should be performed by people who spend a lot of time in a sitting position or have any problems with posture.
Exercise is done, relying on the lower limbs, so the load on the spinal column is minimal. The occurrence of injuries, intervertebral hernias is excluded.
A shoulder bridge is an ideal workout even for people who recover from surgery or spinal injuries.
1. Side Dumbbell Breeding
Such a classic exercise on the upper back and shoulders is very well suited for all the fair sex.
In most women, the shoulder girdle is not loaded enough, which can lead to the development of osteochondrosis, pain in the upper back.
Bleed shoulders, back should be at least once a week. This will avoid many health problems and give the upper body a beautiful shape.