A Classic Workout For Girls

- Aug 17, 2018-

A lot of MM want to good figure, fear strength training can let oneself become muscle female, accordingly, motion reduces weight to be able to avoid strength training as far as possible.

Actually, because female body hormone reason, female undertakes strength training is very hard grow muscle.

Do strength training, exercise muscle can raise fundamental metabolization rate, conduce adipose use up, still can make muscle more have line feeling at the same time, let a person more strong and handsome.

Therefore, MM do not worry about strength training will make themselves "strong".

So what can women do to lose weight through strength training?

Here, we recommend 8 classic exercises for women.

Squat push-ups

Squat push-ups

Stand with your hands down, feet together and knees slightly bent.

Slowly squat until your hands touch the ground.

Put your hands on the ground and push your legs straight back.

Then bend your elbows, turn your body down and up, and do a normal push-up.

Pull back your legs, stand upright, return to your stance, and repeat.

Raise the dumbbell horizontally

Raise the dumbbell horizontally

Stand with a dumbbell in each hand, legs shoulder-width apart.

Open your hands to your sides, bend your elbows a little, and keep your hands on the same level.

Raise your arms along your sides to the top of your head.

Then, drop slowly along your sides.


Dumbbell weight pedal step

Dumbbell weight pedal step

Stand with your hands on each 8- to 10-pound dumbbell facing the pedal.

Step on the pedal on the left leg, straighten the left leg standing, keep the body upright, buttocks tightened, right leg extended backward.

2. The right leg is recovered and the body is lowered until the right foot is on the ground and the lower left leg is restored to its original position.

Alternate legs 10-15 times.

Barbell bench press

The bench press

Lie on your back on the bench and hold the barbell. Your hands are slightly wider than your shoulders, your elbows are bent at 90 degrees, and your chest, two forearms, and the barbell form a rectangle.

2. Slowly lift the barbell to the high point, and then slowly lower the barbell.

The squat anterior portion


Crouch 2

Step over to the stand, put your arms under the barbell, cross your arms, and raise your elbows. Hold the barbell in your hands to control it.

Lift the barbell off the holder and take a step back to keep your feet apart and keep your body balanced.

Bend your knees and squat until your thighs are below ground level.

During squatting, keep your head up and your back straight.

Then slowly return to standing.


Recumbent dumbbell birds

The hypothesis of birds

1. Lie on a flat bench push stool, with dumbbells in each hand, palm facing each other, and push until both arms are extended, supporting the upper chest.

2. The two hand dumbbells fall parallel to each other, with the elbows slightly bent. The dumbbells fall until the muscles on both sides of the chest feel fully stretched and the upper arms fall below the shoulder level.

When the dumbbell falls, breathe deeply.

Exhale as you lift the bell back in place.


Lie on your back after the last

Lie on your back after the last

Lie on your back with your hands behind your back on a slightly higher stool, with your feet on the lower stool and the rest of your body dangling.

Exhale, relax your shoulders, slowly bend your elbows with your arms, and let your body sink as much as possible (especially your hips). Pause for 2 to 3 seconds, then breathe in and stretch your arms.


Lie on your back up

Lie on your back up

Lie flat with your legs bent at 90 degrees and your hands crossed over your chest.

Try to touch your knees with your chin.

Contract your belly and keep your chest as close to your knees as possible.

Do 10-15 at a time.