What are strength training methods for women?

Girls, although people often say that girls are made of water, they must never be too weak and delicate. They must have appropriate strength to protect themselves and avoid harm. However, many girls do not know how to increase their strength, which makes them very distressed. Next, the editor brings benefits to girls and takes a look at the strength training methods for women through information.

General outline of strength training. For specific training plans, please see the training schedule.

The weight used can be increased gradually as the training level improves, and the order of movements can also be changed. Note that the plan should be changed every four weeks to allow the muscles to receive new stimulation. This plan is suitable for people who can go to the gym~~

Monday: Chest: 8 sets

1. Warm up: Warm up the rotator cuff muscles (this warm up is in the shoulder training section of the blog) plus 1 set of empty-handed flat bench press, you can also do chest expansion~

2. Dumbbell bench press: 3 sets (this will be switched to barbell bench press later)

Set 1: 3 pounds, 20 reps

Rest for 1-2 minutes

Set 2: 5 pounds, 15 reps

Rest for 1-2 minutes

Set 3: 10 pounds, 6-10 reps (if you can't do it, switch to 5 pounds until you reach exhaustion)

3. Dumbbell Fly (or Chest Press): 3 sets

First set: 3 pounds, 10-15 times, (or 10-15 times with the lightest weight of the machine chest press)

Rest for 1-2 minutes

Second set: 5 pounds, 10-15 times, (or machine chest clip light weight, that is, the second box weight 10-15 times)

Rest for 1-2 minutes

Set 1: 3 pounds, to failure (or use the lightest weight for chest presses to failure)

4. Knee push-ups: 2 sets (or a seated chest press, which is a device that you push forward while sitting)

Group 1: Push to exhaustion (Seated chest press weight is optional, not too heavy or too light)

The above is an explanation of some relevant content about how girls should train their strength and enhance their protection and lethality. Women are very afraid that when they do strength training they will develop muscles and affect their appearance. In fact, there is no need to be afraid. You just need to do some warm-up exercises before exercising.