Ladies, it's time to go from the ivory tower of the women's training room in your comfortable gym, go up to the platform and get under the barbell. It's time to put chrome dumbbells and pick up what looks at first glance as much as you. But trust me: you are getting better, faster.
Of course, some women are afraid of a heavy lift, so let me ease your exciting mind: No, it will not make you “cumbersome.” No, it will not make you "look like a dude." And no, he will not suddenly push your testosterone to chest hair growth levels. Lifting to your limits — safely and in good shape — will do nothing except increase your metabolism, develop and define your muscles, and improve your overall strength.
Even if you are not interested in becoming a professional in a bikini, powerlifter or something intermediate, you should take care of the durability and reliability of your body. It is here that these basic compound elevators come into play. They make you stronger and sportier. They tighten muscle muscles. They generate mental strength.
Regardless of your age or fitness level, adding these lifts to your mode will make you feel great, knowing perfectly the incredible things that your body can suddenly do.
Exercise 1: Romanian Thrust or RDL Capture
Heavy traction may be the only best movement to increase the overall level of force. What could be more functional than lifting heavy weight off the ground? Unfortunately, how many people pull off the ground, especially when they are just learning, are about as unfavorable as they receive.
The answer is not to skip the dead altogether, but to begin with a version that can be learned from the form. It is hard to beat the Romanian thrust! This version runs from top to bottom, not from bottom to top, which makes a big difference than you think. Since you start with the eccentric or “lowering” part of the elevator, you pretty much automatically load the core, buttocks, upper back and hamstrings at the beginning of each representative. It is not so easy to do from the ground.
Just set the bar in the rack at mid-thigh, lift it and pull it out. Then, your turnips are slow and controlled, and come back. To make it an extra bully, run them, stretching your arms wider in the grip grip. This additionally activates the armor and muscles of the upper back, helping you fix the correct shape and accumulate your posture at the same time as your lower body.
They are guaranteed to make you healthy. And they will also create just such power and control that will make you an excellent stripper from the floor in the future.
Exercise 2: Front squat
You might think that the difference between squats and rear squats is minimal, but it’s not. Front squats are likely to make you a better athlete and athlete with less risk of injury. Sounds unbelievable? Hold on with me.
Because weight is held in front of your body, and not behind your neck, it acts as a counterweight, which allows you to squat more deeply and vertically. In other words, with the best form! Master it, and your core will be insanely strong, and your legs and hips will get used to becoming low.
The front squats put less pressure on the spine, allowing you to move with the spine in a more natural position. If your back is in poor condition, or even if it is not, front squats are a better option than rear squats. Although you will not be able to lift as much weight as in the back squat, you will still be able to move enough to train.
In addition, going down to the gym means you can go down to the dance floor. That's what.
Exercise 3: Draining
Do you need a muscular back that makes your waist smaller? To increase your body strength? To be able to save yourself if you are hanging from a cliff? You need pull-ups.
Most women have weaker upper body strength and carry their weight in their booty and thighs. This can make pull-ups difficult, but definitely not impossible.
And if you still can’t do the suspenders for repetitions, there are many ways to do modified pull-ups that will give you the same benefits until you are strong enough to do them without help. Some of them include:
- Bent arm hangs on time in the up position
- Active hangs in low position
- Jumps with slow negatives
- Partner support braces
- Lanyard pull devices
- Mechanically Operated Braces
Many find that the last two are less effective than slow negatives and stunts, or even help a partner where someone gives you “enough”. But try them all, and they all will help increase your strength and develop some evil muscles.
In addition, you will look completely badass in the gym. How many other women do you see, make up?
Exercise 4: Push-Press for a barbell or dumbbell
The pressure press may first feel a little uncomfortable, if all you have ever done is stand or sit down the shoulder presses with dumbbells or a barbell. It takes a little time — and a little coaching, in some cases — for example, to find the right amount of footwork. But once you recognize the push of the press, you never look back.
The press press is excellent because it is the definition of a full body lift: it comes from the floor and comes to your hands. This movement mainly concerns your shoulders, but you will also use and strengthen your legs, core and back.
As an added bonus, an intelligent press can give your coordination a powerful impetus, and also tolerates all types of athletics. In addition, you will look so great that you will have Dudley Dude-Bro asking for a place.
Exercise 5: Tail
Now we are a little ahead. But if you were curious about the Olympic rise or CrossFit and I wonder what the best entry point is, it is a hang.
Why throw a barbell over your head? We focus here on exercises that work simultaneously with several muscles, and not on movements of the machine, which laboriously affect your body simultaneously and muscularly at the same time. Do you have a seat, yes? After you hanged, hanging up is one of the best movements of the whole body on the planet.
Although this requires sufficient coordination and balance, grabbing is not so difficult that you need a PhD. in the Olympic rise. Even if you just exercise with light weights, you will push with your feet, pull and push your upper body and use your core to maintain balance and control. Strength, strength, coordination – all this in this movement.
Keep working on the grab, and sooner or later you will say: “Is the force cleansing? Clean and jerky? No problems!"
Become Total Badass
Want to learn how to program them? How many sets and reps do you need? No simple answer. All this can be done heavy or light, for all representatives or just a few triples.
Therefore, instead of diving into the details, let's look at the big picture and consider these steps as high training priorities. If you strengthen on several of these moves, in any range of reputation, you become stronger, period. Use them as a measuring stick and keep their variations in circulation year-round, and you will get excellent results.