How to do a strength training plan for women?

Girls are naturally weak and easily vulnerable to external attacks, so many girls hope to have some strength to protect themselves, but they don’t know how to make their strength enough to protect themselves from harm. This problem leads to a disparity in strength. Today, we are going to talk about how female friends should exercise their strength.

Half squat dumbbell raise

Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Tuck in your abdomen and keep your upper body upright. Keep your chest tight and your shoulders relaxed. Keep your body weight on your heels. To start the movement, bend your knees and squat until your thighs are parallel to the ground, then stand up and stretch your arms to lift the dumbbells above your head. Don't tense your elbows. Then bend your arms back down and repeat.

Key Points

Lift the dumbbells and squat and stand up in one go, using the force of standing up to complete the movement. The dumbbell weight is 2.5-7.5 kg.

Body sculpting: Strength exercises sculpt women's bodies

Single-arm dumbbell pullover

Stand 40-60 cm behind a sturdy chair. Right foot forward, feet shoulder-width apart. Hold the back of the chair with your right hand and hold the dumbbell in your left hand. Bend your knees slightly and lean forward. Keep your back straight and parallel to the ground. Let your left hand holding the dumbbell hang down below your shoulder. At the beginning of the movement, use your back muscles, squeeze your shoulder blades together, and lift your elbows to pull the dumbbells up until your elbows are higher than your waist. Keep your head, neck, and spine in a straight line. Do not arch or bend your waist, pull up and then return to the starting position and repeat.

Key Points

The movement mainly uses the back muscles, while the abdominal muscles and legs remain stable. The dumbbells weigh 2.5-7.5 kg. Stand with your feet shoulder-width apart. Keep your legs straight (do not tense your knees). Keep your upper body upright and your abdomen tucked in. Hold dumbbells at your sides with both hands.

The above is an introduction to the content that female friends want to know about how to arrange a strength training plan. When girls are training, they should do warm-up exercises first and avoid doing too heavy exercises, which will cause the muscles to form. They also don't have to train like boxers. It is enough to practice at a reasonable and fixed time point. If they persist for a long time, the effect will gradually appear.