The role of sports training in modern life
Currently, a woman strives not so much for equality with a man, but for her own self-sufficiency. By developing and pumping up all areas of her personality, she gains independence and self-confidence. This provides a colossal resource for moving in the rapid flow of life. But self-confidence is largely related to the feeling of external attractiveness. Nowadays, a woman strives to be slim, healthy, fit. And this is impossible without the use of physical exercise. The key to excellent shape is regular physical activity.
The importance of upper body training for women
Physical activity in itself brings tangible results to improve the appearance of any person. Upper body training for girls is very important. Physiologically, this is how it is arranged; usually the problem areas in a woman’s figure are the hips and buttocks, but a woman cannot do without a proportional upper belt. Upper body training for women is important primarily because it develops beautiful posture, which greatly influences the clarity of the oval of the face. In addition, such training allows you to develop and strengthen your back muscles. And this contributes to a more defined waistline. It has long been known: if you don’t have a waist, lose weight, work on your lower body and upper body. Upper body workouts for women can also strengthen your arms and armpits.
Squats
The main exercises for working out the lower body. The quadriceps muscles of the thigh and buttocks are pumped. The calf muscles and back muscles are less stressed.
You can do:
- Squats without weights
- Squats with dumbbells
- Single leg squats
Home workouts
If a woman has never exercised before, she can start with home exercises. It is better to start upper body workouts for women with light weights. To do this, you will need a mat and small dumbbells weighing 0.5 and 1 kg. Any workout should always begin with a warm-up. Upper body exercises for girls are very diverse. One day it is better to do exercises for the arms and back, and another day for the chest. It is better to combine the development of the pectoral muscles with abdominal training. At the end of classes, it is necessary to stretch those muscle groups that were actively involved.
Basic complex
A set of upper body workouts for girls must include push-ups. This is necessary to strengthen your arms and back. Women's push-ups are best performed from the knees. You should pay attention to the technique: the wrists should be strictly under the shoulder joints, there should be no arching in the lower back, the elbows should not look to the sides, but pressed to the body. To begin with, you can perform the exercise three times with 10-15 repetitions. A good exercise for strengthening the back muscles is hyperextension. At home, you can simplify this exercise and perform it lying on your stomach and lifting only the upper part of your body. This should be performed at least three times, 10-15 repetitions each. Flexion and extension are the best exercises for the arms. When bending, the biceps of the shoulder actively works, and when extending, the triceps. Should be performed three times for 10-15 repetitions
Exercises in the gym
Gym training for beginners is best done with an individual instructor. If this is not possible, then it is also worth dividing the load on the muscles of the back and arms and training for the chest muscles. As an exercise for girls on the upper body, to strengthen the back muscles, rows of the upper block and horizontal block are well suited. It is worth noting that when performing, the effort must be made using the back muscles, not the arms. Both of these exercises should be performed, if possible, in three sets, each of 10-15 repetitions. The weight should not be very heavy, the goal of the exercise is to strengthen. For arm muscles in the gym, you can also perform exercises with dumbbells for biceps and triceps. Swinging arms with dumbbells to the sides is very good at drawing the lines of the shoulders. In this case, the arms should be slightly bent at the elbows, and the shoulder line should rise to parallel with the floor. Elbows should be at the level of the shoulder joint.
How can girls build their upper body?
Many girls are afraid to work out the upper part of their body and it is completely in vain.
So, why do girls need to rock their upper bodies? Everything is quite simple, because strong back muscles guarantee a healthy spinal column, and the shoulder girdle and arms will give the silhouette a beautiful outline. There is no need to be afraid of pumping up your upper body, and there is a scientific explanation for this. If the leg muscles of men and women are approximately equal in strength, then the upper body is significantly inferior in this regard. This suggests that to increase the size of the upper body muscles by at least 1-2 centimeters, you will have to put in a lot of effort, working to failure and eating a lot of food. If you follow a low-calorie diet program, then there can be no significant muscle growth to speak of. You can only create a beautiful relief, and nothing more is required.
Let's look at the basic principles of building a training process for working on the upper body. To begin with, let us remember that the hands can perform pulling and pushing movements in the vertical and horizontal planes. In order for the body to develop harmoniously, the training program must include exercises that balance the load along the vectors. There will be four in total:
- Rows in the vertical plane
- pull-ups and rows of the upper block in the direction of the chest (behind the head). - Vertical presses
- overhead barbell (dumbbell) presses, dips and dumbbell lateral raises. - Rows in the horizontal plane
- T-rows, rows of barbells (dumbbells) in an inclined position, pull-ups in a lying position and rows in the direction of the waist on the machine. - Presses in the horizontal plane
- push-ups, dumbbell flyes in a lying position, barbell presses on a horizontal and inclined bench.
It is very important to avoid distortions in the load, so as not to cause disproportion in muscle development.
For example, you may be able to perform 50-pound belt rows for 10 reps, but only do bench presses with the same weight three times. You must achieve a balanced training volume in these exercises. Also, you cannot use more rows compared to the number of presses in each plane. Let us remind you that the load on the vectors must be balanced. These were general recommendations, but a high-quality training program can only be one that is compiled on an individual basis. If you've been training for less than a year, then spend three sessions throughout the week working on the muscles of your entire body. If your training experience exceeds 12 months, then you can use a top-bottom split. There is no point in breaking your upper body into smaller splits, let men do that.
Carefully monitor your diet and don’t be afraid to bulk up, because girls’ upper body muscles are weak. If it seems to you that the top is still very loose, then you probably just have strengthened muscles under a layer of fat that need to be burned. Now let’s look at the features of training for two types of figures:
- “Pear”
- if the training experience does not exceed 12 months, then all three classes during the week must be fullbadi. Choose four movements for each plane, and the rest should be aimed at working the legs. With the help of a nutritional program, you need to create an energy deficit, and also conduct cardio sessions. All upper body exercises are performed in three sets with 12 repetitions. If you have been training for more than a year, conduct two training sessions per week. - T-figure
- if you have less than 12 months of experience, do two full-body workouts per week, performing the exercises in three sets with 15 repetitions. At the same time, the lower part of the body should be trained hard. If your experience exceeds one year, then to work on the upper body, you can conduct one or two training sessions in a functional version (many basic exercises to increase muscular endurance).
Biceps training for girls
It should be said right away that to pump up your biceps it is not necessary to perform a large number of repetitions.
The muscle responds well to physical activity if you feel a burning sensation when performing the last set. This suggests that you should work with a fairly heavy weight. I would like to give one very valuable piece of advice - when performing arm curls with dumbbells (barbell), the elbow joints should be pressed well to the sides. Here is an example of an excellent complex for working on biceps:
- Machine curls
- do three sets of 10-12 repetitions. - Alternating dumbbell curls
- three sets of 12 repetitions. - Overhead rows
- three sets of 12 repetitions. - Push-ups
- three sets of 12-15 repetitions.
Triceps training for girls
To identify problems with the triceps, just stretch your arm to the side. If an arch appears above the elbow joint, then hard work lies ahead in the gym. Here is an approximate complex for training this muscle:
- Arm curls on the upper block
- three sets of 15 repetitions. - Bench push-ups with arms pulled back
- three sets of 20 repetitions. - Classic push-ups
- three to four sets of 20 repetitions. - French presses
- three sets of 15 repetitions.
Delt training for girls
A girl's shoulders should be rounded, which will make them aesthetically pleasing. To achieve positive results, perform two movements, preferably with a barbell. Hold the sports equipment with a wide grip, lowering it alternately behind your head and in front of you. This exercise is called the military press. Perform it in three sets with 10-15 repetitions.
Chest muscle training for girls
Girls should think about breasts after the age of 20, when the body begins to actively accumulate fat. You must remember that training will not teach you to increase its size. Moreover, if you actively engage in sports and lose weight intensively, your breasts may become smaller. To shape this important part of the female body, we recommend the following set of movements:
- Push-ups
- three sets of 10-20 repetitions. - Dumbbell chest presses
- three sets of 10-15 repetitions. - Diagonal hand raises
- three sets of 10-20 repetitions.
When performing presses, the downward movement should be slow, and try to spread your arms without stopping at the bottom point of the trajectory. Diagonal information is performed as follows: the right hand moves up and to the right, and the left hand, respectively, down and to the left. Bring your arms together slowly at a point located at chest level. After completing the specified number of repetitions, change the direction of arm movement to the opposite.
Exercises for chest muscles
For upper body training for women in the gym, to strengthen the pectoral muscles, an exercise on the butterfly machine is perfect. When performing, you need to make sure that your arms do not sag and that the effort is not made with your hands. You can also perform the barbell press while lying on a bench. To begin with, you can perform bench presses with an empty bar. Home exercises can also be done in the gym. Perform all exercises in three sets of 10-15 times.
In addition to the described upper body training exercises for girls, there are many others. Also, do not be afraid that huge muscle mass will immediately grow and the woman will begin to resemble a man. The peculiarity of female physiology is that the upper part of the body contains fewer muscles than the lower part. In addition, it should be remembered that muscle growth is determined by a certain level of the hormone testosterone. In women, its level is very low.
As mentioned earlier, you should do a warm-up routine before training. After training, stretch. Upper body exercises can be incorporated into a full body circuit workout. Such workouts are very effective for strengthening the muscle corset, promoting weight loss and shaping a slender silhouette.
Okay, where should I start?
First of all, let's figure out how often you will visit the gym. After all, as in any other business, systematicity and the desire to achieve tangible results are important here.
We strongly recommend going to the gym three times a week - Monday, Wednesday and Friday. At the initial stages, each of your workouts should last about an hour and a half (including warm-up). You will spend approximately 15-30 minutes preparing your body for exercise, and the remaining 40-60 minutes working hard.
At the same time, try not to be lazy during training. That is, you don’t have to sit on your phone, lie on the floor, stand at the water cooler for ten minutes and take pictures of your reflection in the mirror. All this can be done later.
As you already understood, after each day of training you will have one day to recover and come to your senses. If you feel like you overdid it on the gym one day, take an extra day off and move your workouts, for example, from Friday to Saturday.
In addition, choose the most optimal training time for yourself. Ideally, this is three hours between 13:00 and 16:00. At this time, not only is our body ready to give it its all, but the gyms are also the least crowded (weekdays, weekdays). However, if you also cannot devote time to training at this time, you can come from 7:00 to 9:00 or from 18:00 to 21:00. Just be prepared for the fact that there may be a lot of people in the hall.
