To get fit, you need to not only eat right, but also exercise well as seen on zmescience. It is vital for women to do a full body workout routine in order to gain physical fitness as well as a toned and sculpted physique. You can do resistance training for months and yet not gain any results unless you do a full body workout routine. The key to effective workouts is to design a workout that takes into account the arms, legs, chest, back, abdomen, shoulder as well as neck.
It is essential to do a complete body workout so that each part of your body gets muscle definition, mobility and flexibility. The most important point to remember is that your workout routine should gradually increase in intensity to make it more challenging for you. In this article, we will discuss the best full body workout routine for women.
Total Body Workout Routine For Women
In order to build your chest muscles, you need to perform exercises that challenge you. One such exercise is the single arm dumbbell bench press. To do this exercise, you need to lie on a bench holding a dumbbell in your right hand. Now extend your right arm up forwards and then lower the arm such that the dumbbell touches your chest.
Next, you need to repeat this exercise with your dumbbell in your left hand. The one arm dumbbell bench press can be made more challenging by increasing the weight of the dumbbell. You should start with 6 to 8 repetitions in one set and work your way up to 12 to 15 repetitions.
One of the most common, popular yet effective exercises to strengthen your shoulder muscles is the shoulder shrug. To do this exercise, you need to stand straight with your arms on either side. Then, shrug your shoulder such that the shoulders rise and then bring your shoulder down. Do this for 12 to 15 repetitions to gain strength in your shoulders.
In order to strengthen the neck, you can do head rotation exercise. To do this exercise, first rotate your head clockwise and then rotate it counter clockwise. This helps you to be able to increase the flexibility and mobility in your neck and improves the state of the neck muscles.
To make your quadriceps stronger, you need to ensure that you do squats and weighted squats is one of the most challenging variations of this exercise. To perform a weighted squat, you need to place a barbell along your shoulders while squatting. You should ensure that your back is totally straight while doing the squat.
To strengthen the biceps, you need to do a bicep curl. To perform this exercise, you need to hold a dumbbell in one hand and bend your arm at your elbow.
Curl the bicep so that you move the arm holding the dumbbell from the horizontal to the vertical position. This ensures that you are able to strengthen your biceps.
To exercise your abdominal muscles, you need to do stomach crunches. Lie on your back with your heels touching the floor. Support the back of your head with both hands.
Now, raise your upper body while keeping it straight so that the abdomen muscles are exercised. Hold this position for a second and then bring yourself back to the position where your head was resting on the floor.
To exercise your back, you need to do pull ups. Gripping the pull up bar with both your hands, raise yourself such that the chin touches the pull up bar. Hold this position for 3 seconds and then lower yourself to the original starting position. Do 12 to 15 repetitions of this exercise for maximum benefit.
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