Women often doubt whether they should do strength training? Most often, doubts are associated with the well-established myth that lifting dumbbells makes a woman “look like a man” – unfeminine, dense, large and awkward. However, this opinion is far from the truth: the body of women is simply not able to produce such an amount of testosterone to create a body like professional bodybuilders. However, the testosterone present in the female body is quite enough to tone the muscles, make the body more toned, slim and elastic.
What’s more, studies have shown that strength training not only keeps muscles toned and shaped, but also increases bone density. Strength training helps prevent, and in some cases even cure (!), Osteoporosis. Regular strength training speeds up metabolism, lowers blood pressure, increases blood and lymph circulation (and normal lymph flow is the key to the absence of cellulite on your thighs and buttocks), strengthens connective tissues and promotes fat burning.
The benefits of strength training in the fight for firmness and smoothness of the skin cannot be underestimated. “I used to have cellulite on my legs and inner thighs, but as soon as I started strength training my skin looked so much better in just two weeks!” – shares Angelique Mills (Angelique Millis), fitness expert.
Strength training for cellulite: what exercises should you do?
If you are not currently using strength training in your anti-cellulite therapy, start exercising 2-3 times a week. You need to include strength training exercises targeting the most problematic areas. To work out the legs and buttocks, squats and lunges with dumbbells, lying leg press and bending the legs while lying on the simulator will help. However, before you start exercising, study in detail the technique for performing each exercise – otherwise you may be injured.
To work your abs, do crunches, leg raises, and other ab exercises. Finish your ab workout with a 15-minute cardio session on a stationary bike or treadmill.
Load different muscle groups on different days, for example, on Monday, do exercises on the legs, on Wednesday – on the arms and back. Be sure to leave free days without workouts to avoid overtraining and injury.
Technique for performing anti-cellulite strength exercises
Squats (with dumbbells)
Effective strength exercises for the development of the muscles of the legs and buttocks.
Main muscles involved: quadriceps (front of the thigh).
Also working: calf muscles, buttocks, biceps femoris (back of the thigh), lower back.
Squat technique
Stand up straight with dumbbells in your hands, palms facing your body. Place your feet shoulder-width apart, toes slightly apart. Keep your head straight during the exercise, as tilting your head down can lead to loss of balance. Keep your back straight. This is the starting position.
Begin to slowly lower your torso down by bending your knees, but at the same time keep your back straight and your head straight. Continue lowering yourself until your thighs are parallel to the floor. If you perform the exercise correctly, the angle between the shins and the thigh will be 90 degrees. If the knees go beyond the line perpendicular to the floor, then there is an excessive load on the knees, and the exercise is performed incorrectly.
Start lifting your torso up as you exhale, pushing your heels off the floor as you extend your knees and return to the starting position.
Complete the recommended number of repetitions.
Lunges with dumbbells
A classic exercise, which is considered one of the most effective for “building” slender legs.
Muscles predominantly involved: quadriceps femoris (front of the thigh).
Also works: calves, glutes, hamstrings (back of thigh)
Lunge Technique
Stand straight, feet together, dumbbells in your hands. This is the starting position.
On an inhalation, step forward with your right foot about 60 cm, the left foot remains in place at the back of the toe, the body falls down, while the back remains perpendicular to the floor. Try to keep your body in balance. Don’t let your knee go past your toe as you lower yourself down, making sure your right shin is perpendicular to the floor.
As you exhale, push off the floor with the heel of your right foot and return to the starting position. Repeat the recommended number of times on the right leg. Then do the same with the left leg.
It is possible to perform this exercise alternately on each leg.
Attention! This is an exercise that requires good balance. If you have problems with balance, do the exercise without dumbbells, hold on to a support during the exercise.
Beginners are advised to perform lunges without dumbbells or other weights, only with the weight of their own body – until they fully master the technique of the exercise and strengthen the muscles.
Leg press
Muscles predominantly involved: quadriceps femoris (front of the thigh).
Also working: calves, buttocks, hamstrings (back of thigh).
Leg press technique
The exercise is performed on the simulator. Lie down on the machine, place your feet in the middle of the platform directly in front of you (with your feet shoulder-width apart).
Remove the safety lock, slowly raise the platform by straightening your legs until they are completely straight. The legs form an angle of 90 degrees with respect to the body. This is the starting position.
As you inhale, slowly lower the platform by bending your knees until the angle between your thigh and shin is 90 degrees. As you exhale, using your quadriceps, straighten your legs and return to the starting position.
Lying leg curl
Lying leg curl – эффективное упражнение на бицепс бедра (задняя часть бедра).
Muscles worked: biceps femoris (back of the thigh
Lying Leg Curl Technique
Lie face down on a leg curl bench with the bar behind your legs a few inches below your calf muscles. It is preferable to use a machine with a folded bench, rather than a machine with a flat bench: this will allow better use of the muscles of the back of the thigh.
Keep your torso straight on the bench, make sure your legs are fully extended, and grasp the handles of the machine. Keep your toes straight. This is the starting position.
As you exhale, bend your legs, lifting the bar as high as possible without lifting your upper leg off the bench. Once you reach the top position, hold for a second. On an inhale, return your leg to its original position. Repeat the recommended number of times.