What strength training is suitable for women? Not only do men pursue strength, but now many women also want to exercise their strength. They are curious about what strength training is suitable for women. Then I will take you to understand the relevant content suitable for women's strength training.

What strength training is suitable for women?

1, lifting dumbbells is still the first choice to exercise upper limb strength. It is best to prepare two kinds of dumbbells with different weights. Heavy dumbbells can be used for targeted arm strength training, such as a group of 20 flat lifts or a group of 20 side lifts, and six to seven groups are practiced every day; You can use a lighter dumbbell to warm up or stretch at any time.

2. Pull-ups are also a very simple and practical way to exercise upper limb strength. You can plan to do three or four groups every day, and each group can do 65,438+00-20, which can be adjusted according to the number you can bear. It should be noted that it is best to hang your hands vertically on the horizontal bar. When doing pull-ups, it is best to cross the horizontal bar with your chin, and try not to rely on the strength of your lower body and arms.

3. Lifting the barbell horizontally can exercise upper limb strength and chest muscles at the same time. Move the barbell directly above the chest, and then hold the barbell vertically with both hands. You can arrange the weight, lifting times and groups of barbells according to your own situation, and the effect is very obvious.

4, doing push-ups can also exercise upper limb strength. This can be done anytime and anywhere without props. You can make a few whenever you have time. It should be noted that the floor is too hard, which may hurt the palm of your hand. Try to avoid rough cement floor if possible. Choose wood floor, grass or rubber floor.

5. You can play more than a dozen sandbags at ordinary times and learn boxing or Sanda, which can effectively exercise the upper limb strength and improve the explosive force and flexibility of the upper limb.

6. Exercise upper limb strength with a tension rope, fix one end of the tension rope, and then pull it alternately with one arm, or fix the middle of the tension rope and pull it with two arms at the same time. The easiest way is to firmly step on the middle of the tension rope with your feet, and then pull it up with your hands for exercise.

7. Folding the arm stick is also a good way to exercise arm strength. Choose an arm stick that you can bear weight, and put your hands flat on your chest. But both hands are forced to fold down at the same time, and they are close to the middle, and then slowly spread out to both sides. Design the number of people and groups according to the situation. It should be noted that it must be completely spread out before letting go, otherwise it will be easily injured by bullets.

8. Flexion and extension of parallel bars arm is also a good way to exercise upper limb strength. Hold the parallel bars with both hands and support your arms on the parallel bars. The whole body is perpendicular to the parallel bars, and the elbows are slowly bent, so that the body gradually descends to the lowest position, and then slowly supports and recovers. Be sure to bend slowly first, and then straighten slowly to avoid sudden speed increase, which may lead to slipping.

What strength training is suitable for women? 2 Fitness programs suitable for women.

The answer is yoga. Today, friends are familiar with it, and many female friends use yoga to keep fit. It can be seen that this sport is as popular as other fitness programs.

Practice yoga, pilates and stretching at home. Yoga blanket is the most convenient and proud auxiliary tool. It can keep your body in a straight line in practice, and it can also let you know clearly whether you have made progress in exercise.

★ Exercise area: any area where you want to exercise.

★ Suitable for people: people who want to relieve fatigue and stretch their muscles at home.

★ Yoga blanket logo action:

Put your hands on your sides, with your legs shoulder-width apart and your heels close to your hips. Then support your body with your arms, clamp your shoulders, raise your waist, and feel your hips tight.

★ Practice Highlights: It can be used as lumbar support when exercising waist bending or leg stretching. Yoga blanket is not only soft to the touch, but also light in texture and more breathable and sweat-wicking.

★ Easy control of yoga blanket: ★★★★★

Yoga can not only exercise the body, but also make the mood more relaxed, because it is not an intense exercise, but a relatively quiet and interesting exercise, similar to dancing, but not so intense and not limited to occasions. Yoga can be done at home, which is also one of the popular factors. In addition, in order to understand the methods of male aphrodisiac, what fitness programs can make men aphrodisiac?