Women's bodybuilding exercise method

Having a fit body is the wish of many people, but generally speaking, men pay more attention to bodybuilding, so women may not know much about how to have a better fit body and what kind of exercise they should choose. So what are the bodybuilding exercises for women and how should they be performed? Now let’s get to know and understand the bodybuilding exercises suitable for women introduced below!

Biceps

The bulge in the front of your upper arm is the biceps brachii. Basic movements: 1. Curl your arms. You can do this while standing or sitting. You can use the dumbbells or barbells with your forward or reverse grip. The upper arms must be pressed against the armpits, and the force of the contraction of the biceps should be used to bend the hands as far as possible toward the chest. 2. The reverse narrow grip pull-up also uses the force of the biceps contraction to achieve the purpose of exercise. (Do six sets, 12-15 times each set).

Triceps

The bulge at the back of your upper arm is the triceps brachii. Training your triceps can give your arms clear muscle lines. Basic movements: 1. There are two movements: forward grip and reverse grip. Lie flat on a wide bench with your face up, hold the barbell tightly with your hands shoulder-width apart, and lift it up. Then, using your elbows as a fulcrum, slowly bend backward to the top of your head, and then use the contraction force of your triceps to return the barbell to its original position. (Do six sets, 12-15 times each set).

Deltoid muscle

The muscles on the shoulders are the deltoids, which are divided into the anterior, middle and posterior bundles. Basic movements: 1. Forward bend, hold the dumbbells or barbell in front of your body, with a grip as wide as your shoulders. Lift your arms forward with force, making your arms 90 degrees to your body (practice six sets, 12-15 times each set). 2. Middle bundle, hold the dumbbells beside you, raise your arms horizontally from both sides to the top of your head. (Do six sets, 12-15 times each set). 3. Back bend: hold the barbell with both hands wider than shoulder width, place the barbell behind the neck, stretch your arms upward to push up the barbell, then slowly bend your arms and place the barbell in the original position behind the neck and shoulders. (Do six sets, 12-15 times each set).

Now after reading the above introduction, you should know what bodybuilding is suitable for women, right? In fact, many times, if we can pay attention to these and exercise, it will be very beneficial to our health and the development of a fit body. Moreover, this method can be easily accomplished in our daily life.