Fitness for women: cardio, strength training, yoga, swimming

Start your week with a tonic workout on the treadmill or in the park. Other cardiovascular equipment, such as an elliptical trainer or a stepper, will work as well. In an hour, you need to warm up (10 minutes), give all your best (40 minutes), restore the pulse and stretch the muscles (10 minutes). Here are two options for the main part of your workout:

1. “Peak”. Start with a rhythmic walk, for example. Over 15 minutes, very gradually increase the speed or incline of the treadmill until you reach your peak. Try to hold out with this load for 10 minutes, then slow down just as smoothly (within 15 minutes).

2. “Intervals”. Alternate 7 minutes of moderate activity with 3 minutes of high activity. There should be 4 such intervals.

On this day, it’s time to work out the muscles of the upper body. You can do it both in the gym and at home with dumbbells. You can also attend a group training session dedicated to this zone. The main thing is that in an hour you have time (in addition to warm-up and cool-down) to fully work out your chest, back, shoulders, arms, and of course the press. The following exercises are suitable for this:

1. Push-ups / dumbbell presses from the chest.

2. Bent-over Dumbbell Rows / Rows.

3. Setting and lifting dumbbells in front of you while standing.

4. Curl of arms with dumbbells for biceps.

5. Extension of the arm from dumbbells to triceps (in turn).

6. Crunches on the press.

We recommend doing exercises for beautiful arms to make your arms look bold.

This is perhaps the hardest day on our weekly program. Strength training for the lower body requires composure and willpower. But with four productive days behind you and a weekend on the horizon, you’re unlikely to be tempted to skip Friday’s class. Target areas for this day are buttocks, thighs and abdomen. Here is a sample list of self-training exercises that target the desired muscles:

1. Squats.

2. Lunges.

3. “Plie”.

4. Abduction of the leg, lying on its side.

5. “Bridge”.

6. “Bridge” with knees brought together.

7. Crunches on the press.

For weights, you can use both a bodybar (gymnastic stick) and dumbbells. And do not forget that an hour’s lesson must include a warm-up (before) and stretching (after). But after such an exercise, you will get elastic buttocks and hips.

Swimming is another form of cardio exercise that burns off extra calories. But besides this, it also has its own characteristics and advantages. Exercising in water has a beneficial effect on blood vessels and heals the venous system.

Also, thanks to a full body massage, water improves blood circulation in tissues and helps fight cellulite. Spend an hour in the pool or, if possible, at sea, swimming non-stop in 10-minute sets and resting for about 3-4 minutes in between. Try to pay enough attention to breathing and movement technique underwater. Top 9 Effective Pool Exercises Can Help You Quickly Tighten All Your Body Muscles.