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Muscular strength exercises for women helps to tighten the body

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Strength training helps build muscle, maintain bone density, and reduce joint pain. “Madam.net” reviews some muscular strength exercises for women in the following report:

Muscular strength exercises for women

Strength training helps build muscle and maintain bone density

Simply put, it is every activity that makes muscles work harder than usual, increasing their strength, size and endurance. Activities involve using body weight or some equipment to challenge and stimulate the muscles.

It is recommended to do strength training two or three times a week, targeting major muscle groups such as the legs, hips, back, abdomen, chest, shoulders and arms. A typical training session may take less than 20 minutes, with the exercises being performed to the point where it is difficult to perform another repetition without assistance.

Do 8 to 12 repetitions of each activity, as one set. It’s best to do at least two sets of muscle-strengthening activities. And if you want to gain more benefits, do 3 sets, starting the exercise gradually and then increasing it in terms of number and intensity.

Before starting the exercise, make sure you do a proper warm-up, in order to wake up the body a little before starting your strength training session.

Read more: The benefits of aerobic exercise for women are incomparable

1. Single-leg box squat

This exercise strengthens all the muscles of the body

After standing away from a box (or chair) with the left foot fixed and arms extended at the sides, bend the left knee, push the hips back and down until the rear touches the box, at the same time, extend the arms forward straight in front of the body, and the right foot slightly forward to achieve balance. Once in contact with the box or chair, press with the left foot to return to the starting position. Repeat the exercise 15 times on each side.

2. Bulgarian squat

After standing about two feet away from a step; Extend your left leg back and place your foot on the stairs. Bend your knees to lower your body as low as you can, keeping your shoulders back and your chest up. Pause, then tap your right heel to return to start. Complete 15 times on each side to get a complete set.

3. Reverse lunge

Start standing with your feet hip-width apart, arms by each other and holding a dumbbell in each hand. Move the right foot back and down until both legs form 90-degree angles. Reverse the movement to return to the start. Complete 15 times on each side to get a complete set.

4. Lateral lunge

An effective muscle strengthening exercise

Stand with your feet wide apart and your hands at your sides. Keeping your feet on the floor, push your hips back, bend one knee and lower your body weight on it while keeping your other leg straight. Make sure your knee is in line with your foot. Pause, then push back to start. Repeat on the other side. Complete 15 times.

Follow more: Neck and shoulder exercises for women

5. One leg deadlift

Stand on your right leg, a resistance band under your foot, and hold one end in each hand. Keep your right leg slightly bent. Bend forward, extending your left leg straight behind you, until your torso is parallel to the floor. Press on your right heel to return to the starting position. Complete 15 times on each side to get a complete set.

6. gluteal bridge

This exercise helps to strengthen and tighten the muscles of the legs and buttocks

Lie on your back with your knees bent and your feet on the floor 12 to 16 inches from your butt. Then, squeeze your heels and glutes to raise your hips toward the ceiling. Hold this position for two seconds before lowering to the floor. Repeat the exercise 15 times.

A note from “Madam.net”: If you suffer from a certain disease or take certain medications, it is recommended to consult a doctor before doing some exercise.

Follow more: Home exercises to tighten the body for women

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