A mention of strength training, many gamers are worried about whether they will train into a diamond Barbie
...... In fact, women are not easy to train thick muscles, and properly strengthen the strength training, for women there are very many benefits!
1, increase muscle content
Strength training can help improve the body muscle content, the higher the muscle content, can help burn more calories. This is the biggest benefit of strength training for women!
2, reduce the risk of injury
Strong and powerful muscles can protect the bones, so that the skeletal muscles better stabilize the bones and prevent sports injuries.
3, strengthen the body metabolism
High body muscle content can enhance the metabolic rate, which is the most needed for women, it allows you to burn more calories every day without realizing it!
4, improve bone density
Long-term adherence to strength training women can prevent or delay osteoporosis, which is particularly important for women.
So, there are many benefits to regular strength training! So, how to determine whether their strength is up to standard?
Today to share with you 9 four column support variation movements, if you can complete, prove that your muscle strength is really good!
01
Hands on the ground, arms apart and the same width as the mat
Knees on the yoga tile, calves crossed
Inhale and prepare, exhale and bend your elbows down
Tighten core, pinch elbows inward toward torso
Inhale to restore, repeat the exercise 5-8 times
02
Overlap two yoga blocks and place them under the chest
Hands directly below shoulders, legs straight
Inhale and prepare, exhale and bend elbows down
Elbows in, core tightened, heels back
Inhale and restore, repeat with breathing 5-8 times
03
Prepare a four-legged chair, which needs to be fixed
Hands on the edge of the chair, body in inclined plank position
Exhale, tighten your core, bend your elbows down
Inhale, restore, repeat the exercise 5-8 times
04
Put your feet together on the chair and get into plank pose
Hands apart at the same width as the mat, inhale and prepare
Exhale to tighten the core, bend the elbows into the four columns
Inhale, restore, repeat the exercise 5-8 times
05
Remove the chair, body in standard inclined plank position
Exhale, tighten the core, bend the elbows down
Inhale, restore, repeat the exercise 5-8 times
06
Hold the incline plank and place the foam shaft under the feet
Exhale, tighten the core, keep the foam shaft from moving
Bend elbows down into four column support
Inhale and restore, repeat the exercise with breathing 5-8 times
07
Withdraw the foam axis, keep the body in inclined plank position
Exhale, tighten core, bend elbows down
Body prone, inhale, hands on the ground
Return to the four columns, repeat the exercise 5-8 times
08
Inhale, lift left leg up
Exhale, tighten core, bend elbows down
Inhale, restore, repeat 5-8 times and then switch to the right leg
09
Hold the incline plank, inhale to prepare, exhale to tighten the core
Bend elbows down, while bending the left leg forward
Left knee looks for the outside of the left elbow, right leg stays straight
Inhale, restore, repeat 5-8 times and then switch sides
How many of these 9 movements can you do?
Share them in the comments section below!
