Weight Lifting Exercise For Woman
Below, you will find 7 sample exercises below which can be performed at home or at the gym.
Exercise 1: Bench press
Exercise 2: Squat
Exercise 3: Dumbbell clean and press
Exercise 4: Lunges
Exercise 5: Lateral raise
Exercise 6: Barbell row
Exercise 7: Medicine ball abdominal crunches
Weight Lifting Exercises And Illustrations For Woman
1. Bench Press
The bench press is an exercise that primarly works the pectoral muscle group, or the chest area. However, since this
exercise is a compound movement (works more than one muscle group), it also exercises the front deltoid (shoulder), and
triceps (back of the arm).
In my personal opinion, this is the number one weight training exercise you can do for developing your entire lower
body. For those of you looking to develop the thighs and butt, this is the number one weight training exercise to do it.
To do this exercise, you need to pick a weight. I strongly suggest you start with an empty bar. Remember, have another pair of eyes on you when you do this exercise. I suggest that you use the gym staff. The staff is there for one reason, to make sure you do the exercise right and in a safe manner.
Now, to do this exercise, I suggest you use a squat rack. To start, approach the squat rack and grab the bar with your hands spaced just beyond shoulder width. Duck under the bar and rest the bar on your shoulders. Your feet should be spaced at about shoulder width apart. Stand upright with the bar on your shoulders. Make sure that:
1- Your back is straight;
To perform this exercise, simply squat down until your knees and thighs are parallel to the ground. Slowly squat the weight back up. Always keep your hands on the bar and back straight. Remember, don't look side to side or up and down.
To see how this exercise is performed, simply click here.
For those of you who don't have a squat rack, you will have to clean and press the bar over your head. Simply pick the bar up and lift it over your head and rest the bar on your shoulders.
Now, some of you may feel uncomfortable doing this exercise with a bar. If you prefer, you can try doing this exercise with dumbbells. You can see how it's done here.
3. Dumbbell Clean And Press
This is a total body exercise and works both, your upper and lower body. This is a great exercise for anyone looking to strengthen and firm up their entire body.
To perform this exercise, stand straight with your feet shoulder width apart. Grasp two dumbbells with your palms facing inward and in one motion, pull the dumbbells up to your shoulder level. Hold them at your shoulder level. Press both weight upward over your head and then slowly lower to the starting position.
The lunge is an exercise designed to exercise your lower body - especially the thighs and butt. It may take some time to get used to this exercise, but it is well worth the effort.
To perform this exercise, grab two light dumbbells and place them at the sides of your feet. Your feet should be at shoulder width apart. Squat down to pick the weight up and place the dumbbells at your sides with your arms fully extended.
To see how this exercise is perform via a video, click here.
5. Lateral Raise
The dumbbell lateral raise is an exercise that primarily works the side deltoids (shoulders). For those of you looking for sexy and well shaped shoulders, this is the exercise you are looking for. Remember, this exercise is all about form and technique so make sure you pay extra attention on how you are doing this exercise.
To perform this exercise, grab a pair of light dumbbells and stand straight up with the dumbbells at your sides. Slightly bend at the knees and arms. Your arms should be slightly bent in order to get the most from this exercise. Slowly raise the dumbbells until they are parallel with your shoulders and slowly lower the weight back down to the starting position.
Also, this exercise can be done while standing or sitting.
For a complete description, illustration, and video on how to perform this exercise, click here.
6. Barbell Row
This exercise is a pure compound movement (multi joint exercise) that is designed to strengthen your mid back. It will also
work your shoulders, and biceps (front of your upper arms).
7. Medicine Ball Abdominal Crunches
Lie on a medicine ball and place your hands behind your head. Keep your feet on the floor or raise them so that your knees are bent at around 90 degrees. Using your abdominal muscles, lift your upper body from the floor towards your legs, careful not to pull on your neck. Tense your muscles while in the crunch and slowly lower back down.
Remember, weight training movements are all about form and technique. The above noted exercises will all help you develop
and strengthen your entire body. Just remember to always practice good form. The exercises may seem uncomfortable and
awkward at first but over a couple of weeks, you will start to get a feel for them.
If you have any questions, please email me at:
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