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The fair sex, who are going to go in for sports, should take into account that there are no such exercises and programs with which one could deal with a particular narrow problem.
You can not lose weight in only one part of the body, the load must be complex and regular. Only in this way it will be possible to achieve a result close to the desired one, and it should be borne in mind that this will take several months.
Consider the most effective exercises for women that can improve health, improve the figure, burn body fat and build muscle.
10 Step exercises
Such exercises allow women to achieve very good results. They are quite a bit inferior to running in terms of energy consumption and are less tiring than jumping rope.
Exercises on the step platform allow you to work out the legs very well, both the hips and the feet. The stomach is loaded, as well as the gluteal muscles.
Such training normalizes the blood supply to the pelvic organs, which is very useful for the female body.
However, it must be borne in mind that classes with a step platform contribute to an increase in the volume of the buttocks, hips, and muscle growth in the lower body.
9. Swing your legs back
Performing swings with her legs back, a woman assumes a position of the body, which in itself is very useful for her body.
Venous blood begins to be removed from the pelvic region, which prevents the occurrence of problems with the female reproductive system, as well as congestion in the kidneys, hemorrhoids. It is also useful to take the “pose of a cat” during the bearing of a child.
As for the exercise itself, it allows you to effectively load the muscles of the back and lower abdomen, buttocks. Leg swings increase endurance and strength.
8. Stretching arms forward, legs back
To perform this exercise, it is also necessary to take the “cat pose”, however, it is more energy-intensive than the previous one.
With its help, the muscles of the shoulders and back are better worked out. Such training also involves the press.
7. Pushups
Push-ups – an exercise that can be attributed to the army. At the same time, it is well suited not only for men, but also for the fair sex.
If you have never trained in this way before, push-ups will be quite difficult at first. To minimize stress, a beginner can do push-ups on their knees rather than on their toes.
Then you will need to move on to the traditional version of the exercise. Push-ups allow you to effectively pump the pectoral muscles.
With the help of this exercise, the muscles of the arms, shoulders, back, legs, buttocks, and abs are also worked out.
Push-ups from the floor are recommended to be included in any training program.
6. Raising legs from an emphasis lying
This exercise is called “book”. It is well suited for a woman who has mastered push-ups from the floor.
Pushing up, a person works out mainly the upper body, and lifting the legs allows you to very effectively pump the hips, buttocks, lower back and abs. “Book” eliminates body fat, promotes weight loss.
Since the lower body is loaded very moderately, the volumes in these areas increase slightly.
5. Leg extension in supine position
This is a fairly easy exercise, even untrained women who have not played sports before can perform it without problems.
It works the muscles of the inner thigh, the press. There are very few exercises for the inside of the legs, so breeding is recommended for all girls.
The spread of the legs in the supine position is also very useful for women who are carrying children. It facilitates the load during pregnancy, allows you to maintain physical activity during this period, and also helps to speed up the birth process.
4. Plie squats
This workout allows you to effectively work out the inner thigh. Such muscles are usually very poorly developed, so they need to be pumped up constantly.
Plie does not put too much stress on the outer thighs and glutes, which is not the case with regular squats. This is very important for women, because few of them want to have a massive bottom.
This exercise is not energy-intensive and uncomplicated, so it is better to perform it with weights: with dumbbells in your hands or with a light barbell on your shoulders (one neck will be enough).
3. Dumbbell lunges
Such training contributes to the rounding of the hips, buttocks, the rapid burning of body fat.
In the open air or in the gym, when there is room to move non-stop and dynamically, lunges make the body more stable, effectively work out the muscles of the core.
This exercise does not require special physical training, so it is quite suitable for beginners. Having mastered lunges with dumbbells, it will be possible to move on to more significant power loads.
2. Bridge on the shoulders
This exercise allows you to work out the muscles that support the spine, as well as the buttocks, abdomen and lower back.
Such a bridge should be performed by people who spend a lot of time in a sitting position or have any problems with posture.
The exercise is done leaning on the lower limbs, so the load on the spinal column is minimal. The occurrence of injuries, intervertebral hernias is excluded.
The shoulder bridge is an ideal workout even for those people who are recovering from surgeries or spinal injuries.
1. Breeding dumbbells to the sides
Such a classic exercise for the upper back and shoulders is very well suited for all the fair sex.
In most women, the shoulder girdle is not loaded enough, which can lead to the development of osteochondrosis, pain in the upper back.
Shoulders, back should be pumped at least once a week. This will avoid many health problems and give the upper body a beautiful outline.