It is not necessary to link strength training solely with the desire to build up biceps and quadriceps. Believe me, if you do not strive for bodybuilding, this does not mean that exercises for strength training should be ruled out.
Benefit in losing weight
The first thing that happens during the performance of strength exercises in the gym , or at home on the rug is the rupture of the muscle fibers. As a result, they are restored and built up using amino acids, and in the end, they become more enduring than before. And this means an increase in the overall endurance of the organism, which will enable us to spend less effort on performing routine routine work - working in the garden, climbing the stairs, etc. By loading yourself with power exercises for women, you save the forces of your body for more pleasant things.
Of course, you need to say a word about the benefits of weight loss exercises. In America (a country where everyone is sick with obesity and a passion for fitness), studies have been conducted that have proven that when fatigue loads are burned more fat. The first group of weight loss on the diet was engaged in aerobic exercise, and the second group - with force. The lost weight was the same, but a third of the lost weight of the first group - was muscle tissue, and the second group only lost weight "fat." Including a set of weight-loss exercises in the slimming program, you lose 40% more fat.
In addition, the muscles are a great way to keep the metabolism active around the clock. So, after strength training, the metabolism is accelerated over the next 39 hours, which means that the muscles do not give you a chance to return fat lost during training.
There is also a psychological factor contributing to weight loss in force training. Scientists have revealed statistics - who violates the diet, he misses and training. And also its reverse trend - training fuels your determination and will power, helping to refrain from disruption on the diet.
Exercises
In this case, we suggest you perform strength exercises for girls for the muscles of the legs, buttocks and thighs.
- IP - lying on the floor, hands along the trunk, legs on the width of the hips, tear off the pelvis from the floor - at the top clamp the buttocks. We do not drop down to the end. Exhalation at the top. We perform 20 times. Then fix the position of the pelvis at the top and make the pulsating springs up. Buttocks clamp, perform 10 times.
- We pull the knees to the chest - we relax the press .
- IP - shoulder blades on the floor, feet on the width of the shoulders, repeat exercise 1.
- Stretch our legs on the floor - rest.
- IP - feet at the width of the hips, knees bent, bend the right leg in the knee, put the foot on the knee. We begin with the left foot to push the upper leg into the ceiling. We lift only the pelvis, we do not tear off the sock or the heel. We perform 10 times, fix the pelvis at the top point, change the legs and do 3 sets per foot.
- IP - lying on his side, using a body-lamp. We rest our elbow on the floor, the lower leg is bent, the upper one is stretched out. Bodybar one end on the floor near the arm, the second on the outstretched leg. We make the ascent upward on exhalation, pull the socks on ourselves. After 10 repetitions, fix the foot for a few seconds at the top point, then do the same way in the same way, and perform the exercise on the second leg.
- We get on all fours, palms under the shoulders, back straight, do not sag. We lift the left leg into the ceiling and make the pulsating uphill up clearly. After 10 repetitions, fix the leg at the top point and change the side. We sit on the heels, rest. Then we make three more approaches, resting between them.
- We move to the supine position on the back, raise our legs to the ceiling, cross the half-bent legs, pull them on ourselves, then stretch our legs and change their places.