Finally women understand that using Workouts For Strength will make their body toned. That no matter how much weight they lift daily, they will never gain muscles like Arnold Schwarzenegger. Let’s start with the word “toned.” The dictionary tells us that the term toned “implies leanness in the body, noticeable muscle definition and shape, but not significant muscle size.”
By definition, ‘muscle tone’ equals ‘defined musculature’. IT DOES NOT MEAN significant muscle size. We want our muscles to show, but we don’t want them to be big. We achieve that by removing the substance that covers our muscles; body fat. The only way to allow your muscles to show without increasing their size is to reduce our body fat level.
As a woman, you should not be afraid to use workouts for strength; it not only makes you more shapely but also lowers fat in the body. What’s more, your body develops resistance during training and helps prevent injuries.
TIP: If you want to attain maximum results, go for heavier weights. This means you get more effect with fewer lifts. Heavyweights engage more fibers of the muscles leading to endurance and strength improvement. When using workouts for strength, you should go for between 1 and 3 sets with repetitions ranging from 4 to 8.
Sample Exercises To Use In Your Workouts For Strength
Exercises to help you gain strength must be done with a lot of care. If you are a beginner in weight lifting, get help from a professional trainer. If the weights are not lifted correctly, they can be dangerous.
Start by warming up using a stationary bike, elliptical machine or just walking. This light cardio should not take more than 15 minutes. In between the work out sessions, take time to cool down and stretch. This allows your body to stay free of pain.
What’s more, avoid doing a lot of exercises in a single session. Take about four weeks of exercising before you increase the weights. Below are some exercises to use in your workouts for strength.
- The feet should be apart, but not more than the shoulders’ width.
- Step on a bench with each hand holding a dumbbell.
- Engage the right glutes by pressing through the heel and raising the body above the bench.
- Step down with the right foot as the left one taps the bench and then tap with the right one as the left foot steps down to complete a rep.
- Keep on repeating the exercise.
Bicep-Curl Combined Shoulder-Press
- You should hold dumbbells at your sides with the palms facing forward.
- Then do a bicep curl and only stop when the dumbbells get close to your shoulders.
- At this point rotate the dumbbells until the palms face the front again.
- Breathe in a while pressing the weights overhead but stop before you hands straighten up completely.
- Lower them back towards the shoulders.
- Rotate the dumbbells to have your palms facing you.
- Get back to the starting position with the arms straight and palms facing forward.
- That makes one rep.
- For this to be considered workouts for strength, you must repeat it several times.
Dead-lift Combined With a Reverse Lunge
- Stand with the feet apart, but not more than your shoulders’ width.
- Knees bent slightly and each hand holding a dumbbell.
- Bend down at the waist and push the hips back while lowering the dumbbells towards the feet.
- Breathe in as you lift the weight with the hamstring until the dumbbells reach your hips.
- Step backward keeping the shin of your forward leg vertical, and your weight on your front heel.
- Brace through your stomach and do not allow your lower back to round.
- Descend until just before your knee touches the floor, then step back to the start position.
- Perform the desired number of repetitions and repeat with your opposite leg.
- Keep your elbows straight and use the muscles of your core to maintain stability.
- Hands and knees on the floor and a dumbbell placed on the left knee’s crook.
- Flex the left leg and then lift the leg using the glutes muscle.
- The leg should remain facing up as you lift the weight.
- Continue raising your leg and only stop when it’s almost parallel with the back.
- Go back to the starting point; you have just completed one rep.
- This is one of the best exercises in your workouts for strength repertoire, but you must repeat it several times to get excellent results.
- To do a barbell row, start by lying on the stomach on a bench at an angle of 45-degrees.
- The toes should be on the floor and the body on a straight line.
- While in that position, hold the barbell in your hands with palms down and start lifting the weight towards your chest.
- But not beyond the bench and slowly put the weight back where you started just before it touches the bench.
- That is a complete rep.
These are just a few of the many exercise that workouts for strength can utilize. Remember to increase the intensity of your work out as the body gets used to various exercises and stay hydrated all the time.
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