Weight Training for Women After the age of 20, if you do not strength train you can lose up to 3 kilograms of muscle tone every decade!
Fortunately, research shows that a standard strength training program can maintain and increase muscle mass and strength for as long as you’re training. Although endurance exercise can improve our cardiovascular fitness, it doesn't necessarily stop muscle loss. Here You go Ladies, the Top 10 Reasons You Should Include Strength Training into your Routine Muscle groups:
Gluteus Maximus (bum) Quadriceps Exercise Instruction: Place kettlebell over the head. Stand with feet far apart; leg on side of kettlebell should be placed behind the body and opposite foot should be positioned forward. Arm should be fully extended upward supporting kettlebell. ie opposite foot to raised arm is forward. Squat down by flexing knee and hip of front leg. Return to original standing position by extending hip and knee of forward leg. Repeat. Clean and Jerk weight with opposite arm and squat with other leg forward. Like all overhead movements, your core and posterior chain will be supporting you in overdrive! - so concentrate on your breathing, and ensure you are balanced through your front heel before you descend. Personal Training Tip: Which Foot Forward with overhead Split Squats? Your body is bipodal, it moves one leg with the opposite arm (think walking). This extends to sports and movements where we transfer our bodyweight from one foot to the oppposite arm; think throwing a ball, or making a rugby tackle, the arm engaged in the final movement is braced by the opposite leg being forward - as such, this is the best way to perform this movement with your opposite arm raised. Happy training, SS |
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