Power trainings for women: advantage and harm, effective exercises

Power trainings draw to themselves attention of the weaker sex more and more presently. An opportunity to burn excess calories and to improve a figure, having pumped up muscles, is attractive to girls and women. We learn what advantage and harm power occupations to a female body can do, their basic rules and programs of power trainings for women that is necessary for occupations of the house and in gym.

Power trainings for women

Similar physical activities do not cause in female such strong growth of muscles, as in men as accumulation of big muscle bulk is also connected with availability of men's hormones.

Whether you know? People after 40 years begin to lose 2–3% of muscle bulk, and at more advanced age (after 60 years) this loss is already 5%. Therefore power trainings very much help to keep and even to restore some part of forces for physical activity in old age.

They do not load so strongly cardiovascular system as, for example, run or aerobics, and give generally load of muscles and bones. To women and girls does not threaten to pump over itself in a mannish being if they do not accept steroids.

Video: about power trainings for women

Advantage

Regular trainings by power exercises will be useful to the weaker sex to the following:

• improvement of a figure due to increase in muscles and reduction of fat, beautiful reliefs, the tightened belt and a slender waist. However you should not look at scales, being engaged in a power training as you will get rid of fat, but you will pump up muscles. Visually the figure will be tightened and excess centimeters, but not the fact, as kilograms will leave though to people with an excess weight of a training, as a rule, help to lose weight;
• disposal of cellulitis;
• emergence of force and endurance;
• improvement of a bearing;
• strengthening of bones, joints and ligaments. Serve as prevention of osteoporosis;
• improvement of a metabolism;
• increase in immunity;
• improvement of mood and fight against depressions. During such trainings in an organism the level of hormones which work as antidepressants increases, is serotonin, dopamine, noradrenaline.

Read in more detail how it is correct to combine kardio and power trainings.

Harm and contraindications

Many types of physical activities have contraindications and can do much harm.

Power trainings did not become an exception, and during such occupations itself can do harm:

• illiterate and careless performance of exercises can lead to a trauma, strain of muscle, ligaments and sinews;
• at too rapid growth of muscle bulk, extensions on skin — striya, as can appear during pregnancy;
• too intensive or incorrectly carried out power exercises can do much harm to a female reproductive system;
• at some people the dependence is formed, and they can feel comfortable only in gym.

It is the best of all to give similar classes under the leadership of the professional who will correctly pick up loading and will track correctness of performance of exercises. Loadings and a set of muscle bulk have to be gradual.

Important! It is necessary to refuse similar occupations at pregnancy and during restoration after the delivery, during hard proceeding monthly female indispositions, for catarrhal diseases (ORZ, flu and other). Women with a varicosity should do exercises on an upper body, and after Cesarean section it is not recommended to use in general exercise machines with burdenings.

It is the best of all to give classes in the schedule and not to forget about other parties of the life (private life, children, work and other). These loadings are forbidden at the following diseases:

• heart failure;
• severe form of hemorrhoids;
• after surgical intervention it is better to take a break in 0.5-2 years and to do the resolved gymnastics;
• some diseases of the musculoskeletal device;
• epilepsy;
• cancer diseases;
• pulmonary diseases;
• stones in kidneys, a gall bladder, increase in a liver;
• diseases of kidneys;
• some diseases of eyes (cataract, glaucoma and other);
• high arterial blood pressure.

So if you have any chronic disease, then it is better to get advice of the doctor. Other similar occupations are not recommended for all to children or have to take place under strict control of the expert not to do harm to a weak organism.

It will be useful for you to esteem how it is correct to warm up to female athletes before a training.

Main principles of a power training

Very important at occupations power trainings to overcome the period of muscular refusal which comes after several months of occupations. To master this barrier of force and endurance, reduce loadings, and then again weekly raise. At first beginners should adhere to such principles of a power training:

• to pick up several exercises which study all body;
• at first to learn to work with scales, and only then to pass to exercise machines;

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• to be engaged steadily, but not every day as the body needs rest. The schedule of occupations 3 times a week will approach. However it is necessary to consider that with age restoration goes more slowly, and women after 50 years should take a break between occupations in three days;
• not to undertake big loadings and difficult exercises. It is necessary to load itself gradually;
• to study the lagging behind groups of muscles first of all. In power trainings there should not be favourite also unloved exercises. Occupations have to form a harmonious body;
• to change the number of repetitions by the principle of a pyramid (to raise or reduce).

How to make the female program of trainings

By drawing up the program for power trainings it is necessary to consider a number of factors:

• age. There are age restrictions for loadings;
• state of health. Before occupations it is obligatory to consult with the doctor in the presence of any diseases or emergence of problems with health about a permissible load;
• day regimen. From a type of work, a usual daily routine and food the program of trainings is selected. It usually is formed for three days a week, exercises on a press are done at the end of a training;
• loading has to be uniform on all muscles. Number of repetitions approximately identical. It is not necessary to pump over some one part of a body. The figure has to be harmonious;
• during the occupations between approaches there has to be a break about one minute;
• the good training lasts no more than an hour without time for warm-up, an extension and cardioexercises;
• the number of approaches depends on preparation and is in limits of 3-5 sets till 10-20 times.

Video: how to make the plan of trainings for girls

Approximate programs of power trainings

The plan of occupations in many respects depends also on where power trainings — houses or in gym will be held.

It is important! If you the beginner in power trainings also want to achieve success in these occupations, then it is better to give classes under the leadership of the experienced trainer in gym.

In house conditions

Because of a lack of time and means many prefer to give classes in house conditions. For such occupations dumbbells of different weight are necessary. Between exercises small rest for 30–60 seconds.

Let's consider the approximate program of power exercises for combustion of fat:

1. Raising of dumbbells up the hammer type and rotation by them by means of shoulders. To execute 5 sets till 15-20 times. Depending on specific features and preparation take dumbbells weighing 2 or 4 kg. This exercise well pumps up hands.
2. Push-ups from a support (chair) and cultivation of hands in different directions from a prone position from dumbbells weighing 4 kg. To execute 5 sets till 15-20 times. This complex perfectly swings muscles in a breast.
3. Attacks back with dumbbells of 4 kg and also bending and extension of hands serially with dumbbells of 2 kg. To make 5 sets on 15 times. Groups of muscles of legs and tricepses are well pumped up.
4. Draft of the weight. The weight weighing 8-16 kg is tightened to area of a stomach from a position standing. Then with dumbbells of 4 kg move hands with a small inclination back. To execute 5 sets till 15-20 of repetitions. Well strengthens back muscles.
5. Raising of legs down from a sitting position. The emphasis behind is necessary. On socks to put weights of 8-16 kg, holding them with hands. To raise and lower legs. To execute 4–5 sets till 10-15 times. Well swings muscles of a press and gastrocnemius muscles.

Occupations it is necessary to carry out three times in 7 days. Constant trainings will allow to pump up evenly a body and to strengthen an organism.

We recommend to get acquainted with complexes and programs of exercises for weight loss of girls in house conditions.

In gym

It is convenient to do power exercises in gym under observation of the instructor who will be able to pick up the individual program for occupations.

To avoid injuries and not to injure other people, it is necessary to adhere to the following security measures at visit of gym:

1. The clothes for occupations have to be convenient, consist of natural fabrics. It can be t-shirts, sports knitted shorts, leggings, breeches, trousers. You watch purity of clothes and own body. The unpleasant smell will be opposite to people around.
2. As footwear sneakers perfectly will approach. Footwear should not be slippery and inconvenient. It can promote traumatizing during performance of physical exercises.
3. It is better to give classes with the instructor who will tell how to use exercise machines, and will make the individual program for occupations.
4. Not to distract other people from a training, especially during a usage time them the exercise machine. Questions can distract them and lead to a trauma.
5. When choosing the exercise machine surely consult with a work occasion instructor on it and technology of performance of exercises.
6. If the exercise machine consists of parts, then its after the training needs to be sorted. For example, to remove pancakes from a bar. At the same time it is necessary to disassemble the exercise machine correctly — it is impossible to remove more than one pancake on the one hand.
7. Before occupations it is necessary to ask what exercise machine is free. If the sports equipment is occupied, it is impossible to make scandals. Observe respect for people around.

For beginners offer for a start easier option of a training. Between sets rest of 30-60 seconds.

Learn more about the best exercises for women in gym.

The program consists of the following exercises:

1. Draft of the vertical block. To execute 3 sets on 20 repetitions. Loading for a start take small.
2. In a position lying a press with use of narrow hold. To execute 3 sets on 20 repetitions.
3. Pulling up to the line of a chin of a bar. To execute 3 sets on 20 repetitions.
4. It is possible to use the racetrack or the exercise bike. Duration is 30–60 min. To carry out at slow speed.

Video: the program of trainings in gym Is an approximate complex in gym for beginners. Gradually it can be complicated, added new elements and to increase the number of approaches and loading.

Food before and after trainings

Food before and after power trainings is very important for achievement and maintenance of result. So, meal prior to a training has a great influence on its effectiveness. And here food after physical activity influences the recovery processes happening in an organism.

During the power trainings the diet has to be rather high-calorie, but food needs to be split up for small portions not to load strongly internals.

The recommended food before a training:

• meal has to be carried out for 1-1.5 h before sports activities;
• it has to be food, protein-rich and carbohydrates. The recommended norm — 0.4-0.5 g of protein on 1 kg of body weight, 0.4-0.5 g of carbohydrates on 1 kg of body weight;
• for intake of protein fowl (turkey, chicken, a guinea fowl), fishes, cottage cheese, proteins of eggs include in a diet;
• as the source of carbohydrates is used by different types of porridges — buckwheat, rice, porridge and other;
• before occupations recommend to drink a cup of coffee or tea. It is possible to add some milk and an incomplete spoon of sugar;
• before a training it is possible to drink a glass of water. And here during a training it is necessary to drink water each 20 minutes in the small portions to fill losses of moisture in an organism.

After the training for food the experts recommend the following:

• to carry out meal 30–60 minutes later;
• to provide receipt in an organism of proteins and carbohydrates — 0.4-0.5 g of proteins on 1 kg of body weight, 0.4-0.5 g of carbohydrates on 1 kg of body weight. In this case quickly usvoyaemy sources of protein — a protein (beans, cottage cheese) and egg whites are necessary. It is possible to buy special protein cocktails for athletes. As carbohydrates the sweet fruit enriched with glucose — apple, orange and other will approach. Recommend to eat a little sweet after classes for restoration of hormonal and exchange processes after physical activity;
• after physical activity for 2 hours it is necessary to avoid the drinks and products containing caffeine — coffee, tea, chocolate and other;
• the following meal is carried out 2–4 hours later.

Important! At weight loss it is desirable to be limited only to proteinaceous food after the training.

It is necessary to exclude from a diet:

• fat of animal origin;
• cakes, cakes;
• products, fried, heavy for digestion;
• Kola, Pepsi, sweet sparkling water;
• fat meat with hot spices and salt.

Video: food before and after a training

Councils and the main mistakes at occupations

Professional coaches on power exercises for women recommend not to make the following mistakes at trainings:

• not changing program of occupations when the training takes place according to the same scheme throughout the long period. This most widespread mistake at women. To receive good result, it is necessary to change a set of exercises or to add new. According to the same program it is possible to be engaged 1-1.5 months, then it needs to be changed;
• absence of days for rest. Some ladies consider that daily power trainings will give the best effect. This also wrong opinion. The organism after physical activity needs the recovery period. Growth of muscles happens at well picked up occupations during rest at observance of the corresponding diet. Moreover, if not to give to an organism rest, then the possibility of getting injured increases. Recovery process is a natural phenomenon at power trainings. The best option are occupations power loadings every other day. The small morning exercises can be done every day;
• exception of exercises with weightings, being afraid to become mannish. Many women think that if to train with dumbbells and a bar, then they will become excessively brawny. At men in 20 times more of testosterone (men's hormone), than at a female, and power exercises with small weighting will tighten only more effectively muscles, but will not be able to produce so much testosterone;
• hobby only cardioexercises. It is necessary to consider that power loadings will improve result. Besides at weight loss to tighten muscles that did not hang, not so superfluous. The best option for this purpose is to begin a training with power exercises, and to finish with cardioexercises;
• non-compliance with the drinking mode during physical activity. At sports activities there is a loss of the moisture necessary for an organism. Without water the organism is tired quicker, and the training takes place not so effectively;
• lack of comfortable footwear. For power occupations and visit of gym put on sportswear and sports sneakers. During the occupations it is possible to drop a dumbbell or other sports equipment. And in slates, for example, the leg sweats, and standing it is possible not to resist when performing some exercises;
• wrong technology of performance of exercises. The effectiveness of such occupations sharply decreases, besides traumatizing probability increases;
• uneven loading. It is desirable to train all groups of muscles for formation of a beautiful, harmonious figure. Pumping up hands, you should not forget about legs not to break a proportion;
• at once big loading. You should not be overzealous at once, especially if did not play sports earlier. It is necessary that the organism adapted, and then to pass gradually to more difficult occupations;
• lack of warm-up. Do not forget to make small warm-up before a training. It will perfectly prepare an organism for power loadings and will enhance effectiveness of a training.

Whether you know? The most productive complex occupation is considered physical activity. It is useful to combine power and aerobic loadings with an extension. It will allow to create a beautiful figure, will support a tone of a muscular system and joints, will improve cardiovascular activity, normalizes exchange and hormonal processes.

Women can improve the figure by means of power exercises if there are no contraindications. They give strong loading, but it is necessary to watch correctness of their performance and to optimum make the program of occupations, to observe the basic principles of power trainings.