When the next time you go to the gym, note the natural segregation between men and women, that is, men can usually be found at raising weights, while most women do cardio for exercise, and although some will argue that this stereotype is only a stereotype, still many ladies make the lift. And yes, running is great, but an infinite cardio-free training force leads to an imbalance in your fitness mode.
So by doing weight training you get more than sculpting your arms and calves, you get fat loss and has the power to transform your body, and also by incorporating some simple exercise moves into your workout routine you can burn, tone, tighten, and build lean muscle and here what to do:
1. Split squat
-First, you need to grab a pair of dumbbells and find a bench or stable surface of a similar height and then to stand a few feet in front of the bench. And then you need to bring your right leg back so your toes rest on the surface of the bench while you remain standing on your left leg and next you need to keep your torso straight.
Then you need to bend your left leg to lower your body straight down and make sure that your left knee doesn’t bend over your toes. But, if it does, you need to move your left foot forward and then as you lower down, your right knee will bend toward the floor. And next, before it touches, you need to contract the glutes and quads in your left leg to stand back up. You need to do three sets of 12 to 15 reps per leg.
2. One-arm rows
-So, by working on your posture and banishing rounded shoulders, you’ll naturally look longer and leaner and this exercise strengthens your back muscles to improve posture while targeting your biceps and shoulders and that why you need to grab a dumbbell with your right hand, palm facing the body. And then you need to take a giant step forward with your left leg into a lunge position and next to bend the left knee and straighten your right leg behind you. You need to come up on your toes and then to rest your left elbow on your left knee. And then take a moment to straighten your back. Then you need to keep your upper body steady as you tighten your stomach and bring the dumbbell up towards your armpit and slowly lower down until your right arm is straight. And you need to repeat eight to 15 times for three sets on each side.
3. Chest press
-So, we must say that compared to men, women often have weak upper body pushing mechanics and that why this exercise builds muscle where it’s needed with a special focus on your triceps. So, first you need to grab two dumbbells and start by lying on your back on an exercise bench or on the ground with your knees bent and your feet flat on the floor and next lift both dumbbells above your chest so they touch above you. Next, you need to press your shoulders down and away from your ears, locking them in position and then when you’re ready, bend at your elbows and open your hands until your forearms are perpendicular to the floor. And your elbows will be just below your shoulders with your upper arms opened at a 45-degree angle from your sides and then, press the dumbbells back up to the starting position.
4. Ball rollout
-So, for strength and stabilization from head to toe, just grab a large Swiss ball and give this exercise a try and what you need to do is to come onto your knees and put your forearms on top of the ball. And then your knees should be far away enough from the ball so that your shoulders, hips, and knees are in a straight line and next you need to slowly roll the elbows forward on the ball a few inches. And then return back to your starting position and once you’ve gotten the hang of this movement, you can perform the same exercise with your knees off the ground.
5. Stiff-legged deadlift
-If you incorporating lower body strength training exercises into your routine, it can increase your metabolism and aid in weight loss and focusing on larger muscle groups, like your hamstrings, requires more energy and burns more calories. So, this exercise isolates your hamstrings so well you’ll only need to perform it once a week and to do it, you need to start standing with a barbell set on the floor in front of you.
Then you need to bring your feet into a wide stance as your toes point outward at a 45-degree angle and next bend at your hips and grasp the bar with a shoulder-width grip. Then you need to slightly bend your knees and keep your back flat, bringing the bar close to your shins and next tighten your hamstrings. And then you need to extend your hips as you bring the bar up along the front of your legs as they straighten. And when your body is upright and the bar is in front of your thighs, you need to slowly lower back down. And then repeat for eight to 10 reps, increasing weight as you progress.
Source: Fitness Tips Lovers