11:24:00
So
Reality 1.
No matter how much exercise women gain muscle mass, they can not even come near the man's proportions, because the reason for that is the hormone testosterone, which women have a small number of men and, unlike which is responsible for muscle growth.
Reality 2.
A woman's body is higher estrogen levels, which is why it is more prone to excessive weight and fat accumulation. Anaerobic exercises that increase muscle mass, improves a woman's metabolism and helps burn fat in problem areas. However, aerobic and cardio workouts can not burn without oil.
Reality 3.
Woman 8 - 10% - more than the oil contained in men. Therefore it is necessary for women to do more cardio and aerobic exercises and the use of techniques such as circuit training exercise, super sets and other similar methods to burn fat.
Reality 4.
Women training in a negative role in the critical days, which is why the process is hampered by the sandbox.
Reality 5.
Women are more than complain amtanebi and during exercise than men. Therefore, they are likely to endure
And evoking intense exercise than men.
This is a general advice. Now consider what the requirements are for women in their body:
Hands dense that nothing is to be hanged.
Cool and dense buttocks.
Flat belly.
Beautiful shape raised lips.
That should take care of this problem for women in the gym since the day of arrival.
First, consider the exercises, which should not be the role of women in the gym training. Most women do not want a large muscle mass, they are attracted by the work of relief and improvement of forms. Achieving these goals will not help in the exercise and fitness:
1. Press simulator.
Abdominal fitness equipment, as well as abdominal exercises pancakes / weight, women do not give the same results as in men. Moreover, the exercise of the press and actually enhances the muscle belly and waist. For women it is necessary to burn the subcutaneous fat in the abdominal area and press the training does not have to use additional burdens.
2. page and lateral deviations gantelebit ekstenziebi simulators.
These exercises are often used to remove pages, but in reality it is only waist exercises growth. If you want to get rid of pages to make your meal, make the side presses, side-Planck and aerobic exercises in this area.
3. gantelebit shragebi.
Achechva gantelebit develops trapezoid shoulder muscles, which is important for men and women will have nothing to do.
4. legs open simulators.
The simulators training kvadritsepsebis accomplish a great need for loading weights. Since women tendons and ligaments in the knee area is weak, it will not be useful to them in a simulator. This exercise can change the shrinkage on one leg, leaning against the wall or shrinkage.
5. vertical blocks will be brought back.
At the top of the spinal exercise, but if you do not have a good long-term shoulder joint exercise difficult to execute properly. Performance of this exercise on the wrong technique can be easily injured his shoulder joint.
6. Athletic bring yourself back.
Shoulder exercise the shoulder for performing unnatural, awkward movement is done. The woman was much weaker than the men's shoulders and there was a big chance of getting a shoulder injury.
7. cardio - fitness.
All the gym cardio - rowing women have occupied. Aerobic activity is necessary for women, but it is enough for 40 minutes of exercise 3 times a week.
Women best exercises in the gym.
Most women tend to avoid free weights (gantelebi, dumbbells) exercises. However, anyone who has ambitions to gain muscle mass necessary to do basic exercises free weights. Girls who want to increase muscle and a little dry, and to carry out violent isolated exercises and weight machines. We were divided into exercises of this principle.
1. Athletic rises.
This exercise involved almost all muscle. This exercise is technically difficult to be performed, and it is best to do a good coordination experienced coach's supervision. The exercise will start to empty Griffith. In this exercise you have a well-filled in the leg and back muscles. Perform this exercise once every 2 weeks.
2. shrinkage.
The most effective exercises for the legs. If you want to
Your feet will surely attract the attention of men to keep doing this exercise. To get your butt to get in deeply impressive. Shrinkage may work no more than 2 times a week.
3. getting a foot in front of reciprocal gantelebit or dumbbells.
This exercise in beautiful shape and rounded buttock muscles and leg muscles firmer. This exercise may work no more than once a week.
4. Push-ups on the axis.
A good exercise for his exercise you can do with the help of a partner or a coach.
5. Bars of push-ups.
The best exercise for the upper body. Tritsepsebis and especially the shoulder. If you find it difficult to push Bars Use this exercise analogue chair push-ups.
6. training complex for the breast.
Power lifting at different angles, and gangashla push from the floor.
If you want to make a chest muscle strengthening, lifting the breast and shape, then keep doing these exercises. Women breast exercise once a week is enough.
7. Planck.
Universal exercise stabilizer muscles around the spine, the spinal cord in the lower lumbar region as well as the belly of the press. These muscles depend on your progress in the free weights training.
Women exercise in the gym.
1. Hand isolated exercises in the gym.
None of the women do not need to have a relaxed hands and clinging to the skin. Hand exercises include bitsepsis tritsepsis exercises and exercise machines. Seated on a bench bitsepsi Scott simulators, as well as block bitsepsit rises. Down the block tritsepsit rope and correct axis. Front side block bitsepsit rope rises.
2. buttocks exercise.
All women need to have a dense buttocks. Therefore we recommend to do the following exercises in the gym.
Block foot back to convulse.
Bend your legs simulators.
Zhimi feet on the platform.
3. chest.
Breast training simulators named Butterfly. That firms pectoral muscles.
