10 best strength exercises for girls: complex training

One of the facets of sports is strength training. It is a great way to work out the whole body, and you can do it both in the gym and at home. Some women mistakenly associate such exercises with gaining muscle mass and are afraid of overpumping the body. But in fact, strength exercises have a huge number of advantages and do not necessarily lead to large and voluminous muscles.

Expert trainer of the Pride Fitness chain of fitness clubs.

“Remember that regular workouts, proper nutrition and rest play a key role in achieving the results you want.”

Índice

Why strength training?

Strength training for girls has a number of benefits. First, they help strengthen muscles and bones. This is especially important for women, who have a higher risk of developing osteoporosis than men. Regular strength training exercises will help prevent bone loss and improve overall bone structure.

Secondly, such workouts help burn fat stores and build muscle definition. So if you dream of a slim and trim figure, they are worth including in your exercise plan. In addition, increasing muscle mass speeds up your metabolism, which can help you maintain a healthy weight.

Strength training also helps improve overall energy levels and endurance. Developing these metrics helps you cope more easily with everyday tasks, reduces fatigue, and improves overall body tone. And strengthening muscles and ligaments through strength training helps prevent injuries associated with daily activity or sports.

Contraindicações

Of course, like any sporting activity, there are limitations. Contraindications to strength training include:

The presence of serious injuries;
problems with the spine and joints;
cardiovascular diseases;
high blood pressure;
chronic diseases;
diseases of the musculoskeletal system.

Before you start exercising, it is necessary to consult with a doctor and a trainer. After all, sport should bring benefit, not harm.

How to prepare for strength training?

Preparation for strength training plays a key role in achieving good results and preventing possible injuries. Here are a few steps to help you get the right mindset for your workout.

Warm-up. Start your workout with a warm-up to warm up your muscles and joints. Use joint exercises and light stretching.
Hydration. Drink enough water before, during, and after your workout to avoid dehydration and maintain optimal hydration.
Nutrition. Make sure you get enough energy and nutrients to successfully complete your workout. A balanced diet can improve your performance.
Planning your workout program. Determine your workout goals, choose the right exercises and weights that are appropriate for your fitness level.
Proper exercise technique. Pay attention to it to avoid injury and maximize muscle efficiency.
Rest and recovery. Training does not end in the gym, after it take time to rest and recover your muscles. A stretching or MFR workout is a great addition. Regular rest days and adequate sleep also play an important role in the recovery process.

What exercises can I do?

We will tell you about 10 effective strength exercises for all muscle groups for girls, which can be done both in the gym and at home. For some of them you will need shells. If you do not have dumbbells, they are easily replaced by water bottles of equal weight.

Agachamentos

The exercise involves both the front and back surface of the thigh, gluteal muscles are connected. For additional load, you can use dumbbells or weights.

Execution technique

Stand up straight, feet shoulder width apart. Turn the foot 45 degrees outward. Look forward.
Keep your shoulders straight and your hands locked in front of you. If you are using one dumbbell or kettlebell, place it between your legs. If you are using two dumbbells – straighten your arms with them along the body.
Take a breath and start lowering down until your hips are parallel to the floor. Perform the movement by pulling the pelvis back, you can tilt the body slightly forward. Make sure that your knees do not go beyond your toes.
As you exhale, push yourself up into the starting position with a powerful movement.

Lunges

Well work the muscles of the legs, quadriceps and buttocks. The exercise itself has many variations, but to begin with you should master the basic technique.

Técnica

Stand up straight, straighten your shoulders, bring your shoulder blades together, keep a natural bend in the lower back.
Take a wide step with your right foot clearly forward and lower yourself down by bending your knees. The back leg stands on the toe.
At the bottom point, the angle at the knees is 90 degrees. The knee of the front leg does not go beyond the toe, and the back leg is 5-10 cm from the floor. The main weight is on the front leg. The back remains straight.
As you exhale, push off the floor with your right foot and return to the starting position.
Repeat on the other side.

Bending arms with dumbbells

This is an exercise for isolated workout of the biceps. It helps to form a beautiful relief and tone your arms.

Técnica

Stand up straight, feet shoulder-width apart, take dumbbells in your hands. The shoulder blades are brought and lowered, the chest is brought forward.
Take the dumbbells, arms stretched along the body with palms facing you.
On exhalation without a jerk, bend your arms at the elbows to an angle of 90 degrees. In parallel, turn your hands palms up so that the forearm also turns. You can do one arm at a time or both arms at the same time. The forearms and elbows remain stationary.
As you inhale, slowly extend your arms with dumbbells to the starting position, turning your hands back.

Flexões reversas

A great exercise for working out the triceps. To perform this exercise, you will need any flat, stable surface: a bench, bench, steps, chairs or even a sofa.

Técnica

Sit with your back to the elevated position. Place your hands on the edge of the support at shoulder width, with your fingers clasping its edge.
Place your feet shoulder-width apart and bend them at the knees. You can leave your legs straight, this position will increase the load by reducing the lower support point.
Straighten your arms, lifting the body up so that the pelvis is approximately level with the support. Keep your back straight and your gaze forward.
As you inhale, slowly bend your elbows to a 90-degree angle, with your pelvis below the level of your hands, but not touching the floor.
As you exhale, slowly straighten your arms, returning to the starting position.

Hiperextensão

The classic version of this exercise is suitable for working the muscles of the back, buttocks and hips. There is also a reverse hyperextension, the technique of performing which reduces the load on the spine.

Execution technique

First, adjust the simulator so that all the fixators are in place. The upper cushions should be located on the front surface of the hips, and the lower rollers should hold the heels. The pelvic bones should not be restrained in movement.
Keep your hands in front of your chest or behind your head, but do not put pressure on the back of your head. As you exhale, lower the body down.
As you inhale, lift the body upward, contracting the gluteal muscles. At the top point, the body forms a straight line.

Stanovaya pull

This exercise loads the muscles of the back, front and back of the thighs. And to hold the weight and control the position of the body, the abdominal muscles and arms are included.

Técnica

Stand up straight, feet shoulder width apart, feet parallel to each other. Dumbbells lie near your feet. Keep a straight back with a slight bend throughout the exercise. The shoulder blades are brought in and lowered, bring the chest forward.
As you inhale, pull your pelvis back and bend your knees, tilting your body forward to hold the dumbbells with your hands shoulder-width apart or slightly wider.
In a half squat position, hold the dumbbells with your hands. Do not bring the shoulders strongly forward behind the projectile.
As you exhale, pull the projectiles upward with a powerful movement. Raise the pelvis and bend the knees.
Completely straighten the body.

Dumbbell bench press

In this case, you will work with your arms and decollete area. The pectoral muscles, anterior deltoids and triceps are actively involved in the exercise. From the inclination of the support will change the load, we will consider the variant on a horizontal bench.

Técnica

Take dumbbells in your hands. Lie down on the bench. Bring your shoulder blades together, press them to the bench, bring your chest forward. Keep your feet on the floor. Keep a natural bend in the lower back.
Place the dumbbells over your collarbones a little wider than your shoulders. Your head and pelvis are also pressed against the bench, tense your abs.
As you inhale, slowly lower the dumbbells to the middle of your chest to a 90-degree angle at the elbows, shoulder blades together. Do not lower the dumbbells too low.
As you exhale, push the dumbbells upward.
Make sure your arms move parallel. Keep your shoulders on the bench.

Straight twists on the abs

A classic exercise to work the rectus abdominis. To make it more difficult, you can keep your feet on the floor instead of putting them on the floor.

Técnica

Lie down on the mat, bend your legs at the knees, keep your feet on the floor. Keep your shoulders straight. Put your hands behind your head in a lock, but do not press on the back of your head.
As you exhale, tearing off vertebra after vertebra, perform a twist, pulling your shoulders to your knees. Continue until the top of your back comes off the floor.
As you inhale, lower back down just as smoothly.

Russian Twist

Due to the reduced fulcrum and the unstable position of the body, the deep muscles are engaged. The oblique abdominal muscles and shoulder girdle are engaged. You can perform without weights or use a dumbbell, a weight, a stuffed ball or even a water bottle.

Técnica

Sit on the gluteal tubercles, feet off the floor and keep them on the weight, bending the legs at the knees.
Tilt the body slightly backwards, catch your balance in this position. Keep your arms locked in front of you. If you are using a weighted bar, hold it in front of you as well.
Now twist your torso alternately to the right and left. The shoulders and chest move, the pelvis and legs remain stationary.
As you twist, exhale and touch the floor with your hands or the projectile.

Planka

Those who think that a minute flies by quickly, have never stood in the plank. This exercise will definitely make you appreciate every second, because when you perform it, the muscles of the whole body are engaged.

Técnica

Stand on all fours. The hands are resting on the floor and parallel to each other, they are located under the shoulders. Now alternately extend your legs and put them on your toes. Distribute your weight evenly on the four points of support. Straighten your back, do not sag in the lower back and do not arch your pelvis upwards.
You can also perform on your elbows, then the shoulder muscles are slightly more tense. In this position, the elbows are under the shoulders, the hands are turned palms down to the floor. The body is a straight line from head to heels, the body is tense.
In the chosen position, try to stay as long as possible. Stay at least 30 seconds. In this case, the main thing remains the correct position, not time.

Sport is not only an opportunity to get rid of extra pounds or gain muscle mass, but also a great way to get rid of intrusive thoughts and problems. When you start training, think only about yourself and your body.