The ideal of female body beauty has changed substantially. Women want to have a toned body where the muscles stand out aesthetically. To achieve this it is necessary to get proper nutrition, sleep well and follow an exercise routine that builds healthy muscles. EXERCISE FOR WOMEN TO GAIN MUSCLES should be practiced consistently throughout the year. The important thing is to choose a fitness routine that fits your lifestyle because that ensures that you train regularly.
Here are the best exercises for women to gain muscle.
-ROWING: it is an excellent exercise for gaining arm and leg muscles. Thanks to the resistance work, it also strengthens the back and shoulders, improving the body posture. This exercise can be done outdoors, taking rowing classes with a certified instructor. You can also row inside a gym on a rowing machine, which accurately mimics the movements you need to do.
-SQUATS WITH BARBELL: start practicing squats with little weight and when you get used to this exercise you can add more weight. Squats develop the muscles of the legs, buttocks, abdominals, calves, shoulders, and quadriceps. Start by doing three sets, with ten repetitions each.
-PUSH-UPS: these exercises strengthen the arms, pectorals, and shoulders. Do three sets of eight repetitions each. You must keep the abdomen contracted throughout the exercise to promote muscle toning.
-ABDOMINAL CRUNCHES: these exercises shape the abdomen and tone the waist. There are lower, upper, and lateral abdominal exercises. There is a great variety of abdominal exercises. Start with those that are brief and “short”, to tone the whole body. You can also lie on your stomach and do a plank for 30 seconds. Then you can do planks that last up to a minute to further mark the abdomen.
EXERCISE FOR WOMEN TO GAIN MUSCLE should be done under the supervision of a fitness coach to maximize results.