There are different directions in the sport, which can be considered universal, and they include power or anaerobic training. It is used to correct the figure, getting rid of excess kilograms and improving the muscular relief. You can practice in the hall and at home, the main thing is to correctly compose a complex with all the rules in mind.
Warm-up before weight training
Since such training implies a strong load without warming up the muscles, tendons and joints is indispensable. If you skip this part of the training, then there is a big risk of injury, and the effectiveness of the exercises is significantly reduced. There are several important principles that concern how to properly do warm-up before strength training.
- The duration of the warm-up complex is 15-20 minutes. First comes a five-minute run with a slight acceleration. After that, go to the joints and start from the upper part of the body, gradually descending to the feet. For this purpose, multidirectional circular motions are used. The next stage warms up the muscles.
- It is important to warm up slowly to feel the muscles and ligaments. The most popular exercises: slopes, running on the spot, jumping rope and others.
- After doing a general workout, perform a special one that involves preparing for the main exercises. For example, if you plan to do squats with a bar, then you need to make a warm-up set with a light weight.
Strength training at home
Many people think that occupations at home are ineffective, but this is misleading, because if you know the rules and pick up exercises, then the result will certainly be. The main principle of successful training is regularity, so it is better to pre-plan, by writing out all the exercises. There are several basic rules that will allow you to achieve success in a short period of time.
- Strength training for women at home begins with a warm-up and should last at least an hour.
- Exercise in several approaches, there must be at least three. If the goal of the classes is weight loss and development of endurance, then between the approaches should take a break, lasting 30 seconds. When a person works on the development of muscle volume, then you can rest up to two minutes.
- Use extra weight for the effectiveness of strength training. If you want to lose weight, then it should be small, and to increase the muscle volume, on the contrary, the maximum.
- Exercises for home strength training: sit-ups, lunges, push-ups, bar, various traction, extension of the hands, lifting the pelvis and others.
Strength training for women in the gym
The best results can be achieved by practicing in the gym room. It is important to soberly assess your own level of training, since the load should be feasible. If there is no possibility to contact the trainer, then it is necessary to study the work of the simulators and the technique of the exercises. Strength training for all muscle groups must comply with the basic rules.
- It is necessary to emphasize the basic exercises that give the load to several muscle groups.
- The complex should be designed in such a way that first to perform exercises that work on the largest muscles: thighs, back, legs, buttocks and chest. In the presence of a problem zone, the main emphasis is to be made on it.
- To maintain progress, it is important to regularly increase the load, for example, by increasing the number of repetitions or by weight.
Strength training for weight loss
Many will be surprised, but exercises with extra weight help to burn calories effectively, if you compare them with cardio, then for the same time a person will spend 50% more. A significant advantage - even after the training will be the process of active fat burning within a few hours. Strength training for burning fat will help to decrease in volume, get rid of cellulite and improve the relief of the body. Such trainings have a positive impact on health in general. There are some features of weight loss classes that are worth considering.
- To start the process of fat burning, it is necessary to perform exercises with great speed, and rest between approaches should be minimal.
- It is best to use a light weight, but at the same time make a large number of repetitions.
- For those who want to quickly say goodbye to extra pounds, circular strength training is better suited. Their principle is based on the choice of 4-5 exercises, which are performed one after another with a minimal break.
Power for strength training
The result, regardless of the goal, depends more on what a person eats. Give up fatty, sweet and high-calorie, giving preference to protein foods with low fat content, vegetables and fruits. Power on the day of strength training should be fractional and there should be at least five times a day. It is important to cook properly, giving preference to cooking, baking and putting out. It is necessary to drink a lot of water, so the daily rate should be 2-2.5 liters.
What is after strength training?
Here, too, it is necessary to dispel one myth, since many believe that if you do not eat after the training, you can lose weight faster. Trainers and nutritionists recommend to immediately take food after a workout to close the protein-carbohydrate window . Choose a portion from the calculation that the protein should be 60%, and carbohydrates 40%. Thanks to this, it will be possible to restore the wasted energy and give the amino acids to the muscles. A good option is cottage cheese with fruit. Power after strength training includes a full meal, about half an hour. The menu can include both proteins, carbohydrates, and fats.
What is before strength training?
To have the strength to work, you need to give the body "fuel", but it is important not to feel during exercise discomfort. Energy gives the body slow carbohydrates, which are released gradually, for example, they eat in breads and bananas. Eat about 40 g is recommended for 30 minutes. Since the muscles will be loaded, the food before strength training should include protein foods and last for about 20 g. It is also necessary to include a little fat in this meal - 3 g.
The harm of strength training for women
Many believe that if you deal with weight, you can spoil the figure, making it man-like, but it's nothing more than a myth. The damage to strength training takes place if the main rules are not followed and if there is no warm-up. To harm the training can be in the presence of certain diseases, so if necessary, visit the doctor so that there are no complications with health.
Strength training is an ideal choice for people who want to get rid of fat and improve the relief of their body. The main thing is to follow the rules of training and choose effective exercises, focusing on the desired result. After a couple of weeks of classes, you can see progress, but it all depends on the initial weight and purpose.