What are some strength training exercises for girls?

With the development of society, girls are actually growing up more and more. Many girls now pay great attention to their figure and focus on exercising their strength. But what are some strength training options for girls? Next, the editor will introduce to you the strength training programs for girls. Everyone should persist in exercising more. Only by persisting in exercising can you grow your strength. At the same time, you should also supplement more nutrition.

Our women's basketball coach does not pay much attention to strength training, and mainly focuses on leg and shoulder strength training. If you want to practice in the dormitory, you must persist in bent squat training, scissors cloth walking and heel lift training for a long time, and insist on a certain number of sets every day. For shoulder training, you can do push-ups, or buy a pair of dumbbells and do seated presses. Another very important point for women's basketball is endurance training. They must insist on long-distance running every day. (ps This kind of training can maintain a considerable amount of endurance and muscle strength, but it will not increase too much muscle, because basketball may not become your lifelong career, and women still need to maintain a certain figure. If you do a lot of muscle strength training, it is easy to grow muscle, and muscle is different from fat. Basically, it cannot be reduced unless you maintain bad living habits all year round)

Strength Testing: Before you start an exercise program and whenever you want to modify your training plan, you should first do a strength test to understand your body. First, choose the items for which you want to make an exercise plan, and then conduct a test. The purpose of the test is to understand your own limits, and use 40%-60% of the limit as the intensity of a single set, and a certain number of sets as the total amount of exercise each time. Stick to a regular exercise schedule and do strength tests every month to adjust your plan. 2. Chest muscles: First of all, if you can do more than 50 standard push-ups at a time, it is recommended that you go to the gym to increase your muscles by practicing barbell bench press and dumbbell flyes. If your limit is below 50, push-ups are still a very effective method for the time being:

Your limit × 40% - 60% × 5 groups per day, 120 seconds interval between groups. Tip: Strictly abide by the interval time to ensure intensity. If you want to train your chest muscles as much as possible, you can slowly shorten the distance between your hands when supporting the ground. You need to exercise 3. Deltoid muscles every day: This is your shoulder. You need dumbbells, or you can use a 1.25-2.5 liter water-filled beverage bottle. Method: Hold a dumbbell (beverage bottle?) in each hand, stretch your arms as far as possible to both sides of the body, without completely straightening them, with your arms at a 45-degree angle to the body. Raise the dumbbells quickly and sideways until they are about 45 degrees to the direction of the body, and then slowly lower them back to their original position. It is better to fix the number of single sets of actions at 10. Choose a weight that is around 20 of your limit as the exercise load. Do 8 sets each time, with an interval of 120 seconds. Two days are a cycle. Tip: You also need to strictly abide by the interval time. The key points of the movement are the fast going up and the slow lowering. Don't lose confidence because you use a smaller weight. When I could push up 90KG on the bench press, the dumbbell I used for this exercise was less than 4KG.

After reading the above items about strength training for girls, I believe you have a certain understanding of strength training for girls. Everyone should persevere during training and not get carried away after just a few days. This is very ineffective. While exercising, everyone should supplement their nutrition and eat more protein such as chicken.