TRAINING PLANS FOR WOMEN II.

Let's continue discussing the workout plans developed for women, which we started in the previous part.

 

 

But before I begin, I must address a few things that are dominated by decades of misconceptions and unfounded fears regarding women's weight training. These are ridiculous ideas passed down from mother to daughter, or I don't know how these stupid things spread, but it's time to change the water in that particular glass. Furthermore, a few arguments for weight training, not least so that everyone is aware of why they need to do what they are doing, and why weight training is so incredibly important for women too.

Misconceptions

And within that, the absolute most important thing. Women will NOT become big, muscular beasts from weight training!!! Their body structure and hormone levels do not allow it. The basis and engine of muscle building is a hormone called testosterone. I don't know who is familiar with this, but unlike men, it is also found in women, but 30 times (!!!) less than in men. Women have an excess of estrogen, which ensures their feminine figure and forms. Therefore, with weight training, women do not build muscle, but rather shape the muscles that give them their figure and feminine forms to the most desirable level. Among other things, this is why weight training is essential for women too.

Let's move on in the world of misconceptions and clarify another insane piece of nonsense, which we call, "I don't want to train my chest because I don't want it to get smaller." Lol. Breasts, my dears, are fat stores that can be perfectly destroyed by unfounded idiotic diets, but not by gym workouts. Since the breast is a fat store, during dieting, this fat decreases, which makes the breast smaller, BUT NOT FROM WEIGHT TRAINING. Weight training stimulates the muscles under the breast tissue, and their growth pushes out the part containing the breast's fat tissues, which not only does not decrease the size of the breast, but even results in an increase in size. Among other things, this is what I'm talking about, this process also happens in women.

So, when I write that a proper diet with a proper workout combination, I'm trying to talk to you about something like this. Understanding these will make your workout much more effective, it will take less time, and the results will be more lasting, and of course, this is how you can achieve the most beautiful shapes.

Remaining in the world of misconceptions, I would like to ask every girl, woman, wife, no matter how many rounds they have gone on the merry-go-round of time, to forget all the crap that is not performance-based weight loss or training. Women are prone to falling for nonsense, it's no coincidence that we feed them worse and worse lines. So there are no miracle cures, belts, creams and ointments, no light and heat therapy, and it doesn't lead to effective weight loss if any planet is anywhere. You can only achieve results with exercise and diet. Everything else is a huge scam, and only tries to build on our tendency to shirk.

And finally, there is no such thing as spot fat reduction. In other words, everyone should forget about only training their glutes or only their calves. It is unnecessary and completely useless. After a while, the body adapts to the load, especially if it is concentrated in one place. After a while, you can do 6000 sets for your glutes, and there will still be no change. Look at those who do the hardest physical labor, for example. The plain truth is that there are basic predispositions that can be helped with PROPER exercises and CONSISTENT diets. Problematic body parts can be shaped, but this requires the other muscles of the body to work, as we also use secondary and tertiary muscles for each exercise. Believe me, it is most useful to train the body evenly and adhere to the exercises and set numbers.

After misconceptions and scams, to give meaning to the workouts as motivation, here are a few things worth exercising for, and what are the benefits of weight training for women.

The results listed here are from the research of McGill University in Canada, which is incidentally the 18th strongest university in the world, and which has conducted the most research in the field of healthy lifestyle, sports, diet and physical exertion. (In Canada) Last but not least, it is a member of Nike Innovation.

1. With average intensity training, meaning 2 workouts per week, strength increases by 40%, which significantly eases daily activities, and the rate of minor and moderate injuries is halved compared to women who do not exercise.
2. 80% less incidence of back and spinal problems in women. This is a particularly common phenomenon due to pregnancy and in the development of osteoporosis often associated with menopause.
3. Reduces the risk of developing depression.
4. With weight training, in addition to our sex hormones, our sugar burning can be stimulated the most, which thus reduces the risk of developing diabetes by 29% and makes fat burning more effective.
5. Improves circulation, heart muscle, and blood pressure. These results further improve with running workouts.
6. Sports in general, but especially weight training, stabilize female hormones in the body. (Remember shaping female forms?) Studies show that women who engage in weight training are more fertile and give birth to healthier offspring. Provided they don't eat all sorts of junk during pregnancy, but more on that later.
7. With weight training performed 2-3 times a week, 1kg of muscle appearing burns 2kg of body fat. Which is also great because 1kg of muscle alone can burn an additional 70-100 kcal at the basal metabolic rate.
8. Better glutes, nicer legs, a very good body, slender arms, damn it, the most beautiful things on earth. This is already the result of my research.

Now that you know all this so well, let's continue with the workout plans started yesterday. If you haven't read the first part, now is the time to start, because there are great wisdoms in that too.

Postpartum workout

This is a gentle workout plan that should be started within six months after childbirth. It strengthens the body again and helps to get rid of the kilos gained during pregnancy. Training during pregnancy is such a big and responsible topic that I would not undertake it with my current knowledge. It's a big and difficult topic, I will write about it later, but only when I have read enough about it in sufficient depth.

 

Half circle with legs Lie on your back, raise your shoulders, support yourself on your elbows. Lift your legs straight until they are at a right angle to the ground. From this position, lower them to the left, touching the floor with your toes. Raise them back up, then without stopping, lower them to your right side. Repeat with momentum.

Bridge and lift Lie on your back, place your arms beside your body, palms down on the floor. Bend both knees, but keep your feet on the floor. Lift your hips so that your body is in a straight line with your knees and shoulders. Hold for ten seconds. Extend your right leg, and hold that for ten seconds as well. Repeat with the opposite leg according to the specified number of repetitions.

Hip twist Lie on your stomach and push up your torso. Support yourself on your forearms and toes. Twist your hips to the right and hold the position for ten seconds. Return to the starting position, then twist your hips in the other direction. Repeat the exercise.

Lunges with dumbbells Stand upright. Your left foot should face outwards, hold a dumbbell in your hand. Step forward with your right leg until your calf is at a right angle to the ground. At the same time, raise your arm with the dumbbell high, then step back. Perform the exercise for the other side as well according to the specified number of repetitions.

Small circles with dumbbells Stand upright, feet hip-width apart. Hold a dumbbell in each hand. Keep your abs tight throughout the exercise. Raise your hands, then draw eight small circles with the dumbbells above your head. As you lower your hands, continue to draw circles.

Raises Stand with your feet slightly apart, holding dumbbells in your slightly bent hands. Raise the dumbbells to the side, bending your knees and lowering your glutes. Your thighs will be almost parallel to the floor. From this position, lower the dumbbells in front of you, as if hugging a ball with your arms.

Dumbbells behind Stand upright, feet hip-width apart, holding a dumbbell in each hand. Pull the dumbbells behind your back, then back to your hips, and then back again. Make sure to repeat the series with your palms facing inwards and your stomach tucked in at all times.

Dumbbell against the wall Stand with your back to the wall, feet hip-width apart. Lean your back against the wall, slide down, and step forward with your feet so that your thighs are at a right angle to the floor. Raise the dumbbells above your head, arms extended. Slowly rotate your wrists backward, then forward for at least twenty seconds. Slide your torso back, straighten up, then repeat the exercise.

Arm curls with hand support Support yourself with your hands shoulder-width apart on the outer corners of a chair seat. Step back into a plank position. Inhale and bend your elbows, bringing your body close to the chair, then exhale and extend your arms. When extending your arms, always lift one leg to hip height. Repeat the exercise with the opposite leg.

Support with dumbbells Lie on your stomach. Push out your chest, support yourself on your right hand and shins. Hold a dumbbell in your left hand, then pull it up ten times, keeping your elbow close to your chest. The specified number of repetitions also applies to the other side.

Feminine upper body chest-arm-back workout

I would make this workout mandatory for every woman, on a legal level even. It provides proper posture, which I think is one of the most important things for a woman, it tightens and supports the breasts and shapes the arms beautifully. Although I am a leg and butt maniac, breasts don't interest me as much, but there's a serious obsession with breasts among women, so based on what belongs together, this is an ideal workout.

Arm extension with dumbbells Stand with your feet slightly apart, knees slightly bent. Hold dumbbells in your hands. Raise your arms to a lateral middle position, palms facing down. Slowly, in an arc, bring the dumbbells in front of your chest, straightening up, then repeat the exercise.

Dumbbell at the chest Raise the dumbbells to your chest, elbows at shoulder height. The head of the dumbbell should face forward. Extend your arm to a front middle position. Turn the dumbbell so your palm faces up, then down again. Pull it back to your chest. Rest your arm by your side between sets.

Arm pull Kneel on the mat. Your knees should be shoulder-width apart, holding a dumbbell in your hand. Turn the dumbbell with your palm facing outwards, then slowly lift it to your shoulder. Rest your arm by your side between sets.

Push-ups on a chair Lean on the seat of a chair, extend your legs back with your feet apart. Your torso and thighs should be in line. Bend your arms, bringing your chest almost to the chair, then push yourself up. Tighten your abdominal muscles during the exercise.

Arm curl with knee pull-up Lean on the chair in the previous position. Bend your arms, and at the same time pull your right knee up to the chair, then back. Push your arms out and extend your leg, then perform the exercise in the opposite direction.

Hip raise with arm work Lie on your back on the mat, holding dumbbells in your hands. Raise your arms to a front middle position, keeping the dumbbells facing each other. Bend your knees, push up your pelvis, supporting yourself on your shoulders and feet. At the same time, lower the dumbbells to both sides, then raise them back. Tighten your abdominal muscles during this.

Arm extension Lie on the chair, supporting yourself with your back. Your feet should touch the floor. Keep your shoulders and head in line with your body. Hold a dumbbell in your hands, raising it in front of your chest so that your palms face each other. Extend your arms to a lateral middle position, and lower the dumbbells a little, then bring them back to your chest.

Arm curl with torso twist. Lean on the chair, keep your torso straight. Bend your arms, then extend them. After that, pull your right knee to your left hand, twisting your torso slightly. Return to the starting position, then repeat the exercise on your other side.

Pendulum Kneel on the mat, knees slightly apart, holding a dumbbell in your hands. Keep your arms by your torso. Lean your body slightly backward from your knees upwards, and at the same time raise the dumbbells to a lateral middle position. Return to the starting position, then repeat the exercise.

Dumbbell crossovers Stand with your feet apart. Hold a dumbbell in each hand. Raise your hands slightly, elbows pointing sideways. Pull the dumbbells in front of you, crossing them over each other, then back to the sides. Repeat the same behind your back.

Full body Pro workout

I hope I don't have to tell you that it's forbidden to start this without any preparation. This is an intense workout for advanced users, but it's very good for them. It's fast-paced, and includes quite a few aerobic elements thanks to kickboxing. Among other things, I don't recommend it for beginners because it requires more serious stamina.

Warm-up with jump rope

Stand loosely, with your feet slightly apart. Initially, skip the rope loosely and comfortably, then you can make it harder by skipping faster. You can even do two skips in one jump. 

Bouncing

Stand in a wide stance, fists in front of your chest. Bend your right leg and bounce four times, then rise to the starting position and continue the exercise in the opposite direction. 

Walking with hands

Get into a plank position. Keep your two hands close together. Slowly, with your left hand, walk sideways until you reach shoulder-width. Then, with your right hand, walk in the other direction, then return to the starting position. 

Up-down

Get into a forearm plank position, keeping your torso straight. Support yourself on your toes, then lift your hips as high as you can. Return to the starting position, then repeat the exercise. Hold the starting position for thirty seconds between sets. 

Dynamic punch

Get into a medium staggered stance, your right leg forward, knee bent. Keep your fist at shoulder height, then powerfully punch forward with your right hand. Your arm should move straight and twist at the same time. While punching, powerfully rotate your hip in the direction of the punch. Return to the starting position. Perform the exercise in the other direction according to the indicated number of repetitions. 

Dynamic cross punch

Get into a medium staggered stance, your right leg forward, knee bent. Punch forward with your left hand with a twisted fist and extended arm. The direction of the punch should be to the right. While punching, make sure to rotate your left knee, leg, and hip in the direction of the punch. Perform the exercise in the other direction according to the indicated number of repetitions. 

Curved side hook

Get into a medium staggered stance, your right leg forward, knee bent. Punch towards the target, but this time your arm should come from the side to the center, not straight. By thrusting your hip forward, you can give more power to your punch. After the punch, quickly jump back into a fighting stance. Perform the exercise in the other direction according to the indicated number of repetitions. 

Arm circles with dumbbells

Stand with your feet slightly apart, holding a heavier dumbbell in each hand. Hold your arms out to the sides at shoulder height, palms facing down. Slowly begin to perform arm circles with the dumbbells forward, then backward. Perform the movements carefully, using strength, not momentum. You do not have to keep your arms extended throughout the exercise. 

Side and front kicks

Stand with your feet wide apart, knees slightly bent. Bounce a few times, then lean slightly to the left, and kick out to the side with your right leg as high as you can. Return to the starting position. Perform the exercise dynamically, without stopping, according to the specified number of repetitions, then perform kicks forward as well, and repeat the whole thing with your other leg. 

Glute workout

Thiiiiiiiiiiiiiiis is the best workout, and also mandatory. If you expect motivation and a stable existence from the guys, then I expect every girl to have the best butt possible. This is a very good program, with spinning it's perfect for achieving perfect legs and butt.

 

Side Leg Raise Stand straight, feet together, hands on hips. Slowly raise your right leg sideways to hip height. Hold for three seconds. Try to keep your inner thigh parallel to the ground. Repeat the raise for the specified amount with both legs.

Lift and Lower Bring your feet together, stand straight, hands on hips. Raise your right knee to waist height, while slightly bending your left leg, then straighten up. Repeat the exercise for the specified amount with both legs.

Kick Out Stand relaxed with fists pulled to your chest. Shift your weight to your left leg, then kick forward with your right as high as you can. Repeat the exercise for the specified amount with both legs.

Kick in Push-up Position Get into a kneeling position on the ground. Palms facing forward, arms shoulder-width apart. Extend and raise your right leg backward, then kick three times into the air towards the ceiling. Lower your knee back down. Repeat the exercise for the specified amount with both legs.

Backward Stretch Stand with feet slightly apart, knees slightly bent. Lean your torso forward so that it is almost parallel to your shins. Keep your arms bent in front of you. Extend your left leg backward and your left arm forward, as if pushing the air with your palm and sole. Your right hand should touch the ground next to your sole. Return to the starting position, then repeat the exercise for the specified amount with both legs.

Lunge Stand with hands on hips, feet together. Step forward with your right leg. Make sure your right thigh and shin form a right angle. Bounce five times, then step back to the starting position. Repeat the exercise for the specified amount with both legs.

Leg Raise on Stomach Lie on your stomach on a bench or a padded chair so that your chest and legs hang off. Hold the leg of the chair with your hands. Slowly and gradually raise both legs to hip height. Lower them at the same pace. Repeat the exercise for the specified amount.

Balance Stand about 12 centimeters away from a chair, with your back to it. Raise your right leg in front of you and grab the toe of your shoe with your right hand. Find your balance, then slowly bend your left leg until your butt reaches the chair. Finally, slowly straighten your left leg and return to the starting position. Repeat the exercise for the specified amount with both legs.

Kneeling Leg Raise Get into a kneeling position. Your hands should be under your shoulders, and your knees under your hips. Raise your left leg with your sole towards the ceiling, then lower it. Repeat the exercise for the specified amount with both legs.

Squeeze Lie on your back. Keep your right knee bent, and your left leg extended. Lift your hips along with your left leg. Your chest, abdomen, hips, and leg should be in a straight line. Squeeze your glutes. Hold the position for 20 seconds. Repeat the exercise for the specified amount with both legs.

XL-L-M-S workout

This is a workout that reduces clothing size. This workout focuses on thighs, glutes, and abs. It is primarily a fat-burning workout. It also has a body-shaping effect, but this workout is perfect for getting rid of excess fat. For body shaping, choose another workout.

 

Jump Rope Stand with feet together. Hold a jump rope in your hands, arms slightly bent. Move the rope forward with small jumps. Initially, jump twice for each rotation, then only once. Make sure you always land on your toes.

Jumping with Dumbbells Hold dumbbells in your hands. Stand with feet apart. Raise the dumbbells with bent elbows close to your shoulders. Jump into a straddle position, while raising the dumbbells to a high position. Jump back to a closed stance, and lower the dumbbells to your shoulders.

Roller Skating Stand with feet apart. Your left leg should be behind, your right leg in front. Lean forward so that your left hand can reach the ground. Keep your right arm bent by your side, elbow pulled back. Perform quick leg and arm changes as if you were skating. The specified number of repetitions refers to the complete movement with leg changes.

Pull Back Stand with feet together. Swing both arms up, while at the same time extending your left leg backward. In this position, perform arm pulls and leg raises simultaneously. Return to the starting position. Perform the exercise for the specified number of repetitions on both sides.

Bicycle in Push-up Position Get into a front push-up position. Your hands should be shoulder-width apart, pull your left knee to your chest between your hands. Quickly switch leg positions. Repeat the exercise with a slight, bouncing hip movement.

Lunge with Dumbbells. Stand with feet together, hold dumbbells in your hands. Step out with your left leg, while at the same time raising the dumbbells to waist height, pulling your elbows back. Return to the starting position, then repeat the movement with a leg change.

Sliding off a Chair Sit on the edge of a chair, extend your legs forward, with your soles touching the ground. Hold the seat on both sides. Lift yourself off the chair and slide down in front of the chair, keeping your left leg extended in the air, parallel to the ground. Do not let your butt touch the floor. Slowly slide back onto the chair. Repeat the slides with a leg change.

Hold Lie on your back with legs extended, arms extended on the floor beside you. Slowly lift your head and neck, as well as your shoulder blades off the floor, while at the same time lifting your legs and arms a few centimeters. Hold the position for five seconds.

Side Raise Lie on your side, supporting yourself on your forearm. Lift your hips and arms towards the ceiling. Your shoulder, hip, and leg should be in a straight line. Lower back down. Perform the exercise for the specified number of repetitions on the other side as well.

Abdominal Strengthening Lie on your back on the ground, place your hands behind your head, and extend your legs. Slowly lift your head, neck, and then your shoulder blades, being careful not to pull your head with your hands, but merely to keep it straight. Do not rest your chin on your chest. Perform continuous crunches.

Upside office workout

This is one of the best upper body workouts, shaping the chest, arms, and back, which provides proper posture. It should be mandatory for women working in an office, as it is one of the most effective workouts to remedy the posture and waist problems caused by sedentary work.

Treadmill Warm-up Set the treadmill to 0% incline. Start with a light jog, then run for 5 minutes.

Dumbbell Bench Press Lie on your back on a bench, feet shoulder-width apart, flat on the ground. The dumbbells should be in line with the upper part of your chest, forearms facing upwards. Bend your elbows to lower the dumbbells, then press them up. Repeat the exercise.

Dumbbell Fly Lie on your back on the bench, feet shoulder-width apart on the ground. Extend the dumbbells to a side-middle position. Extend them until you feel the tension in your pectoral muscles. From this position, raise them extended over your head. Repeat the exercise several times.

Chest Machine Sit in the machine, legs relaxed and slightly apart. Hold the handles, forearms resting against the pads. Press the pads together in front of your chest, then slowly release them. Repeat the exercise.

Cable Crossover Stand relaxed, place one foot forward for balance in a shoulder-width stance. Your body should lean slightly forward, knees slightly bent. Hold the handles with arms outstretched. Slowly pull them in front of you, then slowly release them. Repeat the exercise.

Lat Pulldown Stand facing the machine, place one foot forward. Grip the bar slightly wider than shoulder-width, then pull the bar down to your chest. Release, then repeat the exercise.

Pull-ups Place the required amount of counterweights on the machine. Kneel on the seat, grip the handles, then pull yourself up by tensing your chest. Slowly lower back to the starting position. Repeat the pull-up. If this exercise is too difficult for you, skip it.

Machine Row Sit in the machine, place your knees under the knee support, and grip the bar with a wide grip, then pull it down to the upper part of your chest. Release, then repeat the exercise.

Hyperextension on Horizontal Back Extension Lie on the machine so that your entire upper body is unsupported, and your feet are under the footrest pad above your heels. Clasp your hands behind your head. Lower your upper body towards the ground, then slowly raise your chest until it is in line with your hips. Repeat the exercise.

That's all. A few alternatives to weight training. I also think it's important to mention that the number of sets should be increased over time to ensure continuous progress. There will be one last chapter to this post, which will only contain cardio and abdominal workouts. Believe me, I'd rather drink from a baboon's spittoon than say this, but since not everyone has the opportunity to run outdoors, I will also write treadmill workouts, broken down by days over a 4-8 week period.

With the last chapter and the Conscious Nutrition series, you can now put together a thorough and truly effective workout plan for yourself. With a calorie-based diet and appropriate workouts. So, a large whole is slowly coming together, which we call a personalized individual workout plan. You should plan a minimum of 40 days of training, but no more than 100 days. I try to provide all the help, but one thing I cannot provide is perseverance and willpower, without which you will achieve nothing and go nowhere.

The summary of the fourth week is coming, but before that, I still owe you a few days of training, which I'm doing continuously, it's just that the posts meant to be more useful have taken over a bit.