compilation/first day
For fitness enthusiasts, the gym is a playground full of excitement, you can exercise your muscles. But for those who don't know their dumbbell deadlifts, this can be a completely different experience.
Although swimming may be particularly beneficial for people in their eighties with limited mobility, women aged 20-35 should exercise their strong muscles by lifting weights. Weightlifting exercises that learn how to exercise multiple muscle groups at the same time are known as compound movements.
compound movements include squats, deadlifts (lifting the barbell from a standing position), retrograde rowing (lying on a plank and lifting weights in a rowing manner) and pull-ups (holding the barbell and lifting yourself so that your chin is in contact with your hands Meet). For example, squats require movement of your knees, ankles, and hip joints, and your hips and leg muscles will benefit from it.
In terms of time spent in the gym, the above exercises will allow you to get the most benefits, quickly increase your strength, and bring you long-term benefits of improved posture and balanced body composition.
Macbeth, the personal trainer of the Oxford Circus boutique fitness chain F45, said that high-intensity interval training, also known as HIIT, is a wonderful exercise for busy women because it is short and sweet.
It can be done in many ways, but Macbeth recommends trying it in the form of tabata, including doing different types of exercises for 20 seconds, then 8 rests, and then 10 seconds.
Your maximum heart rate is in those violent bursts Reach 85% of the medium, and encourage your body to practice recovery time at low-intensity moments. Tabata only needs four minutes of work, only needs to get up 10 minutes earlier than before, and then complete two rounds of exercise, you can have a great morning exercise . Macbeth recommends doing it 3 times a week because it is an effective form of cardiovascular training.
But be careful not to overtrain. Do HIIT several times while restoring work such as weight training and yoga, too much HIIT may cause hormonal imbalances,This has an adverse effect on young women.
The pull-up options of curling, pressing, pulling and practicing shrinking will improve the posture of young women and allow their legs to rest from potential overtraining. Upper body exercises are particularly helpful in strengthening women's strength, which helps prevent bone problems such as osteoporosis, and the incidence of osteoporosis in women is 4 times that of men.
Other upper body exercises that can be easily performed in the gym or even at home include planks, push-ups and sit-ups. You can try. Recovery is one of the most important aspects of female gym training because it ensures that the body has time to recover on its own between exercises and prevents injuries.
This doesn't just mean taking a day off every once in a while, where you don't do any exercise, but really take the time to stretch after the exercise to prevent any soreness the next day.
When you recover, the muscle fibers damaged during training will be repaired through protein synthesis. Allow time for stretching and recovery, and you will become stronger in the next exercise.
Source: Independent newspaper lifestyle edition
.-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-