Learn how to build a strong and beautiful body
This book is written with the aim of teaching women to build a beautiful body with toned buttocks, chiseled legs, proud posture and a seductive back that emphasizes the waist. The book will tell you about the most effective exercises for all muscle groups in your body and can be useful for women to work out in the gym or fitness center. The book is written in simple language and will be understandable even for those who begin their athletic journey to the body of their dreams and contain basic information on all sports sciences and methods, which is necessary for the correct start and productive continuation of classes. The book introduces the building of weekly split workouts and various training tools to achieve the best results.
What is inside the book?
You will find descriptions and illustrations of basic and isometric exercises for all muscle groups, including muscles of the arms and shoulder girdle, pectoral muscles, back, pelvic and legs muscles. You can customize your workout routine to get rid of excess fat in problem areas, strengthen muscles, shape your body as you like and develop flexibility and endurance. But whatever goals you set for yourself, the exercises and recommendations in this book will help you look more attractive, feel younger, healthier and slimmer. Workouts based on the exercises and techniques described in this book will guarantee you fast results with minimal effort. In your hands, this book will become an assistant and a tool with which you can achieve any goal in building the body of your dreams.
Target audience
For women of any age and level of physical fitness, who want to develop strength, flexibility, make their body beautiful and young, and also maintain all body systems at a sufficiently high functional level.
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Author(s): Greenberg, Samuel
Year: 2020
Language: English
Pages: 94
Tags: Strength training for women no trainer and diets
Chapter 1. Introduction to women's strength training
Pros of strength training for females
Features of female physiology in strength training
Chapter 2. The basics of building strength workouts
Full body or circular workout
2 day split workout for upper or lower parts of the body
3 day split workout - deadlifts, bench press and legs
4 day split workout for large and small muscle groups
5 day split workout for a specific muscle group
Variable factors of the training process
Chapter 3. Exercise classification and selection
Complex or multi-joint exercises
Isolating or single-joint exercises
Chapter 4. Training tools for workouts
Approaches
Supersets
Complex approaches
Pyramid-based approaches
Preliminary fatigue
Rest time between approaches
Priority principle
The principle of "time under load"
Eccentric phase
Concentric phase
Isometric phase
Neuromuscular communication
Chapter 5. Shoulder muscles training
Exercises for the front deltoids
Exercises for the side head of the shoulder
Exercises for the back head of the shoulder
Additional shoulder exercises
Approaches and repetitions
Chapter 6. Back muscles training
Back multi-joint exercises
Back isolation exercises
Synergy in movements
Approaches and repetitions
Chapter 7. Arm muscles training
Triceps
Biceps
Forearms
Training set for the arms
Chapter 8. Pectoral muscles training
Basic exercises for the pectoral muscles
Isolation exercises for the pectoral muscles
Approaches and repetitions
Chapter 9. Leg muscles training
Exercises for training the quadriceps
Exercises for training the back of the legs
Exercises for training the buttocks
Building a training program for leg muscles
Chapter 10. Abdominal muscles training
Isolation exercises for the abdominal muscles
Chapter 11. Calf muscles training
Isolation exercises for the calf muscles
Chapter 12. Preparation for training in gym
Chapter 13. How to eat properly for exercise
Nutrition rules for better results
What to eat for gaining muscle mass
What to eat for losing weight
Nutrition and natural stimulators
Amino acids
Chapter 14. Conclusion
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