Female gym sessions are different, those used for men. Men usually want to increase muscle mass in large quantities, while most women favor getting high, because the maintenance of muscle mass in the process. The best way for men to gain muscle mass is to target different muscle groups and individually overload the muscle with heavy weights and low reps .
Women , however mostly want to tone your body , keeping your muscle mass. The general consensus is that you have to do a high volume of repetitions with a light weight . This could not be further from the truth , if you want to burn fat and maintain muscle mass . The remainder of this article will explain the best way to get a slim body tight with a circuit training system incorporating compound movements .
First, let's start by explaining why the method of high reps and low weight is bad for women fitness training . What they do is essentially the low intensity cardio because the amount of time you need to feel tired, take over an hour .
Once the training takes over an hour to complete, the body goes into a catabolic state . Means a catabolic state that the body breaks down muscle for energy from stored carbohydrates or fats stored . The exercise in this way will burn muscle instead of maintaining or building lean muscle mass .
Your goal is to keep your body in an anabolic state as much as possible . This is when you build muscle and burn fat . The more muscle you have, the more will be able to burn fat throughout the day. To stay on the anabolic state , training female fitness should be less than an hour. So what I do is let the lightweights and heavyweights get this drive circuit that only 20-40 minutes to complete.
I know what your thinking ...
" Do these exercises fitness female form make me bulky ? I just want to keep that I lose weight and muscle. "
It is important to know that lifting heavy weights is not enough to gain muscle mass. This is the kind of food you eat and after metabolism of muscle cells through progressive overload , you need to build muscle . Not to mention the hormones in the body of a woman are different from those of a man. You should not be concerned by the large gain muscle mass because female fitness exercises in this article was designed to gain muscle mass.
Lifting heavy weights will help you burn more calories during and after your workout , incorporating the effect of the EPOC ( excess oxygen consumption after exercise) . Calories burned during exercise come from your stored glycogen . The calories burned after your workout mainly come from stored fat.
COPD This effect can last for several hours after the workout is over. Do this type of circuit training to increase your metabolism throughout the day. By increasing your metabolism, you burn fat while maintaining muscle mass.
This is possible due to the high intensity of these exercises fitness female form. When lifting heavy and falter due is limited between exercises in the circuit , you will maintain your muscle mass and lose body fat.
In this system, circuit training , which will make 4-5 different exercises and still no rest. And yes, use heavy weight that you can do anywhere from 8-12 repetitions . If you can do 15 reps , increase the weight . If you can not do at least 8 reps , decrease the weight.
The following exercises will stimulate muscle fitness female form while burning a lot of calories. You combine compound movements using upper and lower body using two weights and helped your own body weight for resistance .
Circuit No. 1 female fitness ...
Burpee Pushups
It is a power jump followed by a push up . 8-12 repetitions .
Dumbbell Squat Press
It is a squat followed by a dumbbell shoulder press . 8-12 repetitions .
climbers
Hold the push-up position , knees will alternate taking them to his chest. 8-12 repetitions with each leg.
pull Ups
Try a barbell if you can do pull ups . 8-12 repetitions .
Dumbbell Step Ups with a rear slot
The use of a bank to maintain a set of weights . Take a step forward. Once on the ground , immediately activates the reverse thrust using the same footing as the passage . Alternate between the left and right leg at a time. 8-12 repetitions .
Circuit 2 female fitness exercises ...
squat Jumps
Squat down to the end to get a full stretch and then explode in the way. 8-12 repetitions .
A line arm / triceps kickback
Perform a row with one arm and hold on the top, then do triceps kickback. 8-12 repetitions per arm .
Barbell Deadlift with a shrug
Remember the good form in the deadlift and perform the shrug when your back is straight. 8-12 repetitions .
pectoral
Continue on the knees if you can run a standard push up . 8-12 repetitions .
Barbell Calf Raise a Barbell Curl
Keep the bar close to your thighs and use a weight that can not handle loops calves . 8-12 repetitions .
Circuit # 3 of female fitness exercises ...
Bench Press dumbbell to increased leg Ab
Core stability is important , try this exercise on the ground first if you have problems with your bank balance. 8-12 repetitions .
tractions
Palms facing you participate more than the biceps. If this is too difficult , try a taste of the place with a bar, palms facing forward . 8-12 repetitions .
Wash and iron with a bar
8-12 repetitions . Forward Lunge with a revival of the lateral shoulder. Use weights that you can manage to take up . 8-12 repetitions .
sprints
A great way to finish their training and splits . Continue on the stationary bike or treadmill . 30 to 60 seconds . In each circuit there are 5 different exercises. These exercises should be performed immediately after little or no rest. After each circuit , rest for 1-2 minutes or until the breath .
Then proceed to the next round . At the beginning of these exercises fitness female form may find it difficult to complete a circuit. This is great , a little rest when needed and continue to the next exercise , once you get your energy .
Women , however mostly want to tone your body , keeping your muscle mass. The general consensus is that you have to do a high volume of repetitions with a light weight . This could not be further from the truth , if you want to burn fat and maintain muscle mass . The remainder of this article will explain the best way to get a slim body tight with a circuit training system incorporating compound movements .
First, let's start by explaining why the method of high reps and low weight is bad for women fitness training . What they do is essentially the low intensity cardio because the amount of time you need to feel tired, take over an hour .
Once the training takes over an hour to complete, the body goes into a catabolic state . Means a catabolic state that the body breaks down muscle for energy from stored carbohydrates or fats stored . The exercise in this way will burn muscle instead of maintaining or building lean muscle mass .
Your goal is to keep your body in an anabolic state as much as possible . This is when you build muscle and burn fat . The more muscle you have, the more will be able to burn fat throughout the day. To stay on the anabolic state , training female fitness should be less than an hour. So what I do is let the lightweights and heavyweights get this drive circuit that only 20-40 minutes to complete.
I know what your thinking ...
" Do these exercises fitness female form make me bulky ? I just want to keep that I lose weight and muscle. "
It is important to know that lifting heavy weights is not enough to gain muscle mass. This is the kind of food you eat and after metabolism of muscle cells through progressive overload , you need to build muscle . Not to mention the hormones in the body of a woman are different from those of a man. You should not be concerned by the large gain muscle mass because female fitness exercises in this article was designed to gain muscle mass.
Lifting heavy weights will help you burn more calories during and after your workout , incorporating the effect of the EPOC ( excess oxygen consumption after exercise) . Calories burned during exercise come from your stored glycogen . The calories burned after your workout mainly come from stored fat.
COPD This effect can last for several hours after the workout is over. Do this type of circuit training to increase your metabolism throughout the day. By increasing your metabolism, you burn fat while maintaining muscle mass.
This is possible due to the high intensity of these exercises fitness female form. When lifting heavy and falter due is limited between exercises in the circuit , you will maintain your muscle mass and lose body fat.
In this system, circuit training , which will make 4-5 different exercises and still no rest. And yes, use heavy weight that you can do anywhere from 8-12 repetitions . If you can do 15 reps , increase the weight . If you can not do at least 8 reps , decrease the weight.
The following exercises will stimulate muscle fitness female form while burning a lot of calories. You combine compound movements using upper and lower body using two weights and helped your own body weight for resistance .
Circuit No. 1 female fitness ...
Burpee Pushups
It is a power jump followed by a push up . 8-12 repetitions .
Dumbbell Squat Press
It is a squat followed by a dumbbell shoulder press . 8-12 repetitions .
climbers
Hold the push-up position , knees will alternate taking them to his chest. 8-12 repetitions with each leg.
pull Ups
Try a barbell if you can do pull ups . 8-12 repetitions .
Dumbbell Step Ups with a rear slot
The use of a bank to maintain a set of weights . Take a step forward. Once on the ground , immediately activates the reverse thrust using the same footing as the passage . Alternate between the left and right leg at a time. 8-12 repetitions .
Circuit 2 female fitness exercises ...
squat Jumps
Squat down to the end to get a full stretch and then explode in the way. 8-12 repetitions .
A line arm / triceps kickback
Perform a row with one arm and hold on the top, then do triceps kickback. 8-12 repetitions per arm .
Barbell Deadlift with a shrug
Remember the good form in the deadlift and perform the shrug when your back is straight. 8-12 repetitions .
pectoral
Continue on the knees if you can run a standard push up . 8-12 repetitions .
Barbell Calf Raise a Barbell Curl
Keep the bar close to your thighs and use a weight that can not handle loops calves . 8-12 repetitions .
Circuit # 3 of female fitness exercises ...
Bench Press dumbbell to increased leg Ab
Core stability is important , try this exercise on the ground first if you have problems with your bank balance. 8-12 repetitions .
tractions
Palms facing you participate more than the biceps. If this is too difficult , try a taste of the place with a bar, palms facing forward . 8-12 repetitions .
Wash and iron with a bar
8-12 repetitions . Forward Lunge with a revival of the lateral shoulder. Use weights that you can manage to take up . 8-12 repetitions .
sprints
A great way to finish their training and splits . Continue on the stationary bike or treadmill . 30 to 60 seconds . In each circuit there are 5 different exercises. These exercises should be performed immediately after little or no rest. After each circuit , rest for 1-2 minutes or until the breath .
Then proceed to the next round . At the beginning of these exercises fitness female form may find it difficult to complete a circuit. This is great , a little rest when needed and continue to the next exercise , once you get your energy .
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