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The Best Combination of Exercise for Women

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Exercises for Women

Beyond ‘love handles’ and ‘bikini operation’, exercising helps improve health and makes us feel better about the release of endorphins, the hormone of happiness, and the feeling of well-being. In addition, it reduces stress and the risk of suffering a large number of diseases such as cardiovascular diseases or diabetes.

There are many types of exercises and sports that we can choose to http://www.vtight-gel.com and keep fit, but we do not always have the time to do them. For this reason, the personal trainer Amaro Muniz, a member of the Zenit group and of a personal trainer.pro has designed a table of ten easy exercises in which we will alternate the upper and lower body, work the abdominals and the muscles of the back. The main thing, he indicates, is to do 3 sets of 10 repetitions of each exercise and not rest more than 30 seconds between sets.

  1. Barbell squat

We will support the bar on the traps; we will separate the legs to the width of the shoulders and lower until the femurs are parallel to the ground. It is important to avoid that the knees go inward or bend the back, for this we will keep the abdomen hard throughout the exercise.

  1. Rowing on pulley

Sitting with knees and hips flexed, torso perpendicular to the ground and arms parallel to the ground, we pull the grip towards the abdomen until it touches it. We let the arms slowly extend back to the starting position.

  1. Strides or lunges

We start standing with our feet parallel, take a long step forward, and lower until the lead leg reaches horizontal (parallel to the ground). The back remains vertical; the forward knee must not exceed the toe. We should feel an intense stretch of the psoas and the femoral rectum in the leg that is located behind.

  1. Inclined press with bar

Lying on a bench at an angle of 45º with respect to the horizontal and a grip wider than that of our shoulders, we lower the bar to the clavicle until almost touching it and from here we will return to the initial position. Avoid arching your back.

  1. Hip lift with bar or “hip thrust”

With the back resting on a bench and the knees bent, we place the bar on the hip while we have the buttocks resting on the floor. Then we raise the hip until it is in line with the knees. In this position, we squeeze the glutes tightly for two seconds and we will return to the starting position.

  1. Seated dumbbell shoulder press

Sitting on a bench with the backrest slightly below the vertical, bring the weights up to shoulder height and raise the dumbbells until the arms are stretched up vertically.

  1. The alternate dumbbell forearm extension

We support the arm and the leg opposite the arm that we are going to exercise on a bench. We keep the back parallel to the ground, we place the arm horizontally and parallel to the body with the elbow flexed, from this position we carry out an extension of the forearm.

  1. Abdominal iron

Supported on the forearms and toes, we keep the body stretched without arching the back for 30 seconds. It is essential not to raise the head to avoid strain on the neck muscles.

  1. Horizontal stabilization raising leg and armor “Pointer”

In quadruple position, raise the right leg and the left arm until they are in line with the trunk, we maintain the position for 30 seconds and we will return to the beginning to start again changing sides.

  1. Rotation of the pelvis

Face up with your arms crossed, thighs vertically and knees bent, we slowly lower our knees to the ground, we will return to the starting position and repeat to the opposite side.