If you have spent any time in the social media in the last post, you probably saw endless hips, bright bridges and twisting laterally riders. As women, we met very well for the strongest running exercise and good reasons. Strong eyes are necessary for the lower body strength, stability and yes, aesthetic appeal.
But there is no critical part of the puzzle: upper body powerespecially Back and arms. Women often one of the most powerful and transforming exercises flaw. It will drive back, shoulders, and weapons, but also enhance the core, improves the point and increases functional power.
Why do women shooting hard?
Spraying is a very high degree, a large weight movement Convenient– You look like your body to your weight with how strong you are. Average average, women get less body muscles and testosterone than men, which makes it difficult in the first place.
Other factors are:
- Biomechanical: Women usually change the body fat percentage and different oil (in hips), which changes the center of the mass.
- Lack of reading: Many women did not pay attention to high body movements in their classroom, and the taps will hold foreign emotions.
- Psychological barriers: Money is often seen as a “male” movement or “very hard”, which creates a psycho block even before they move.
But the truth is: Each woman can learn to pull with the correct progression, pull with programming and thinking.
Advantages of shooting for women
1. The improved condition
Latissum Dorsi, Roommuki, Trapzius and Rear Delthids – Roommuki, trapzius and back deltes – papular stability and all basic muscles intensifying all the main muscles for the upright stability. Screens and slacks, superiority by shoots, packets can literally help you stand up to better.
2. Determination of upper bodies
Lifting money is directed to the back, biceps, wrists, shoulders, and nucleus. When it is done strong, they lead to a ton, sports upper body without infinite isolation exercises.
3. Nuclear power
Strawing hard requires a complete body, especially the nucleus. The money increase training rate is increased by an increase in improving damage to the sport.
4. Functional power
Transprecs translates into the current world: lifting children, raising, lifting and moving furniture. This functional aspect, creates an opportunity for daily life.
5. Hormonal and mental health benefits
Strong training, including contributions, increases the hormonal balance, supports and confidence in hormonal balance. Women who conquer themselves with their first providi are often described as a mental and emotional stage.
6. Calories and metabolism
Because the shots hire several large muscle groups, they increase energy consumption during and after your training session, helps with exercises and metabolic health.
How do women can improve on PUC-ups
1. The train was taken first
Use resistance groups, the vocation of machinery or the load of machinery and move the movement in full.
2. Improve the frying power
Deadly hanged, peasant, and towels, help build a wrist and hand to handle the wrist and hand to maintain a hard catch on the bar.
3. Strengthen the upper body
The exercises include:
- Raging
- Terted Safari
- Barbell rows or dumbbell rows
- Will face
- Negative (eccentric) pulling
4. Focus on pushing your power
Start to launch your strength slowly braxialis pusts or half ovens.
5. Use the correct form
- Start (actively hangs) from the dead shoulder with the food.
- Pull not only my chest not only my chin, but to the bar.
- Avoid using the Memlantum (if they do not complete the Kusup in the cross-language parameters).
Trucking exercises for women
Frequency: 2-3 times a week
The remaining: 60-90 seconds between collections
Heat (5-10 minutes)
WEEK 1: A strong district
Do 3 rounds:
- Auxiliary shoots (group or car) – 6-8 reps
- Terted Safari – 10-12 reps
- Discharge (comprehensive) – 10 reps
- Face – 10 reps
WEEK 2: Palmlay with the handle
Do 3 rounds:
- Heating; heating
- Dangling (1 x 20-40 seconds)
- Terted Safari – 10-12 reps
- Dumbbell rows – 12 reps
- Late off (comprehensive) – 12 reps
- Face – 10 reps
Week 3: Get skills
- Heating; heating
- Isometric weighing – (3x 10-20 seconds)
- Terted Safari – 2-3 x 10
- Barbell – 2-3 x 10 reps
- Late off (comprehensive) – 3 x 10 reps
- Face – 3 x 10 reps
4th week: Practice of shooting
- Heating; heating
- Half furnaces (elegantly directed): Gradually (3-5 seconds) from 3-5 reps / arrow
- Terted Safari – 3 x 8-10
- Barbell – 3 x 8-10 reps
- Late off (comprehensive) – 3 x 10 reps
- Face – 3 x 10 reps
Week 5: Master of pulling
- Heating; heating
- Flaw – 2 X Max
- Terted Safari – 3 x 10
- Barbell – 3 x 10-12 reps
- Late off (comprehensive) – 3 x 10-12 reps
- Face – 3 x 10-12 reps
How to shoot in your weekly order
| Goal | Weekly strategy |
|---|---|
| Stack | 2x / Week 2x / Accessory |
| Muscular income (Hypertrophy) | Gravity variations (weight or height) 3x / week |
| Functional fitness | Push-ups, shooting lines and merging circles |
| The direction of force | Use a heavy quantity of shots and lower regags (4-6 reps) |
| Oil loss / air conditioner | Add Tiel-UP circles for hiit or metabolic effects |
Final Thoughts: Get a large body force as a woman
Money is not just for men. They are for women who want power, power, situation, and trust. Although they can be difficult at first, one of the most powerful experiences in the gym in mastering them. Start building a body that is moving, raising, and lifts and bottoms of the day.
Keywords
- Weighing for women
- Advantages of shots
- Woman’s strength education
- Classes for women
- How women can shoot
- Great body exercise for women
- Gravity exercise
- Why do women fight shots
Literature
- Bammaii, E. and others. (2005). “Gender differences in the performance of muscles and resistance to fatigue during high intensive exercise.” The European Magazine of practical physiology, 94 (3), 325-331.
- Ebben, WP, Bardard, Do (2001). “Football League is the power of national and air conditioning coaches and air conditioning practice.” Journal of Strong and Air Conditioning Research, 15 (1), 48-58.
- Westcloth, WL (2012). “Resistance Teaching Medicine: The Effects of Health Reactivities.” Current sports reports, 11 (4), 209-216.
- Schoenfeld, BJ (2010). “Mechanisms of muscle hypertrophy and application to resist them.” Journal of Strong and Air Conditioning Studies, 24 (10), 287-2872.
