Every woman dreams of a perfect figure. But sometimes it is not so easy to find it: not everyone can withstand exhausting diets. The best option is to visit the powerhouse. Strength exercises are exercises in which resistance is overcome or weights are used. They help to strengthen muscles, shape a beautiful figure.
What are the benefits of strength training?
- A great opportunity to lose those extra pounds.
- Health will be improved.
How to do it correctly?
First, you need to master the entire technique for performing such exercises. To lose weight, you need to perform at least 15 repetitions in each approach. The load should be such that you feel tired after class. This will help you achieve the desired result.
Basic strength training program
You need to do it 3 times a week. The first day is focused on pressing exercises of the muscles of the upper body, the second is the muscles of the legs, the third is the muscles of the upper half of the body.
- The first day. Emphasis on the muscles of the chest. Examples of exercises: bench press from the floor, push-ups, lifting dumbbells (raising the arms to the sides, tilting with dumbbells),.
- Second day. It is necessary to focus the load on the legs, namely on the hips and buttocks. Squats, lunges, leg extensions and curls are great options.
- The third day. Aimed at training the muscles of the back and biceps. An irreplaceable assistant in this is the barbell. Alternatively, bending the arms with a barbell, bending forward.
It can be running in place, head bends, torso turns. Stretching exercises follow each strength training session. This will help prevent injury and reduce pain. In this case, it is necessary to relax, breathe evenly, perform movements slowly.
Can I practice at home?
Yes, for this you only need to have dumbbells. It is not necessary to work out in expensive gyms, you can also lose weight at home. The complex can be the same as described above. The most important thing is that you need to practice regularly in order to achieve results.
Nutrition During Strength Training
Before each lesson, you need to eat carbohydrates and give up sweets. Drinking a protein shake, for example, is also a good idea after you finish exercising.
If you want to lose those extra pounds, then strength training is best. This is the most effective method. But for the result to be positive, follow all the recommendations.
