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Being strong undoubtedly helps one in
carrying out day to day activities by building up ones endurance and
aid in the aerobic training.
There are number of good reasons why
women should perform strength training what is important is to go
about strength training in a correct way.
There are number of strength training
exercises for women which have been provided categorically. Keeping
in mind the muscle group involved. To avoid the confusion and
exercise every muscle we have categorized the strength exercises
under two sections namely, you can work the chest, triceps,
shoulder and abdominal muscles in one session and the biceps, back,
the leg muscles during the other.
To derive the benefits from
strengthening as from other exercises and avoid stressing the body,
you must breathe regularly and correctly. Repeat the exercise for
the number of sets and repetitions suggested. Also perform the
exercises suggested in the order laid down.
Always warm up before performing the
exercises. Also, to assure safety and effectiveness, make sure that
you are wearing a weight lifting belt and a spotter is present to
help you perform the exercise in the manner it should be performed.
 WF
members have access to download the printable version of all
the strength training exercises and instructions. This is to help
members master the techniques and avoid mistakes to prevent injuries
and sprain. Click at the button provided below to download the
printable version of all the Strength Training Exercises.
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LEGS
 The
muscles involved while performing strength exercises for the legs
are namely the quadriceps, hamstrings, calves and the anterior
Tibias.
QUADRICEPS
This is the large group of muscles on
the front of the upper leg, often refereed to as the thighs. They
run along the front of the thigh, starting at the hip joint and
ending at the knee joint. Their primary function is to flex the hip
and extend the knee, very important in walking, running, jumping,
climbing and pedaling
HAMSTRINGS
Group of muscles on the backside of
the leg, running from the hip joint to the knee joint. Their primary
function is to facilitate flexion of legs, medial and lateral
rotation, important for walking running and jumping.
CALVES
The groups of muscles further down the
back of the leg running from the backside of the knee to the
Achilles tendon. They help us to extend our foot at the ankle and
flex the toes, which in turn help us in walking, running, pedaling
and jumping.
ANTERIOR
TIBIALIS
The small muscle group on the front
side of the lower leg, which runs along the shins, is referred to as
the anterior tibialis. They help us to run, jump and flex our foot
forward and backward.
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BACK
 Your
back is characterized by three smaller muscles namely the latisimus
dorsi, rhomboids (Upper/middle back) and erector spinae (lower back)
These three muscle, along with smaller supporting muscles run deep
beneath the skin surface and play huge role in everything me do.
Latisimus Dorsi-Runs along the sides of your back and is most
commonly refereed to as lats. Women extend, rotate and pull things
with the help of these muscles.
Rhomboides (Major and minor): These are the compact muscles located
a few inches down from the neck between the spine and shoulder
blades.
Erector Spine: Runs along the lower part of the spine here after
refereed to as the lower spine.
Below is the list of most effective back exercises for your back.
There are free sample for non-members, only members receive full
access to the other exercises. Women can and should perform a number
of exercises at home to prevent back pain by developing a strong
back. Included with each exercise is the specific muscle groups
worked with proper explanation of how to do the exercise. If you are
a beginner perform these exercises under the supervision of an
expert at home or at the gym. Also to assure safety and
effectiveness, some exercises require the use of weight lifting
belt.
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SHOULDER AND
TRAPEZIUS
 Shoulders
: There are three specific areas of your shoulder; anterior (front),
lateral (side), and posterior (rear)- there are various shoulder
exercises that strengthen every part.
Trapeziums: These muscle slope down the side of the neck from the
base of the skull to the upper
part of your back. There are exercises to work these muscles which
are helpful in raising the shoulders, rotating the shoulder blades,
besides helping to perform lifting activities.
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TRICEPS
 The
triceps are the muscles that run on the backside of upper arm from
your shoulder to your elbow. They constitute two-thirds of your
upper arm. Their primary function is to extend the elbow.
Below is a list of most effective
strength training exercises for your triceps both for members and
non-members . Included with each exercise is the specific muscle
groups worked, an explanation of how to perform the exercise has
been provided to facilitate you to assure safety and effectiveness
please make use of a weightlifting belt or supervision from a
spotter.
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BICEPS
 Biceps
are the muscles, which run along the front of the upper arm that is
from the shoulder to the elbow. It is composed of two distinct
muscles, which help in flexing of elbow.
Below you will find a list of
effective exercises for your biceps. You will find a description of
the muscles groups involved along with an explanation of how to
perform the exercise. To assure safety and effectiveness, pay
attention at the instructions provided besides making the use of a
weight lifting belt.
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FOREARM
 The
forearms are the muscles between the elbow and the wrist. It
consists of three muscles, two of which make up the front part of
the forearm. They control most of your gripping strength and help
with activities like shipping, throwing or climbing besides helping
to perform finer motor skills.
Below is the list of effective forearm
strength exercises free for non-members and remaining for members
only . Included with them is the specific muscle groups worked along
with a thorough description of how to do the exercise. Before
performing the exercises see to it that there is spotter before you
so as to avoid mistakes.
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CHEST
 The
chest is made up of the pectoral muscles - major and minor. The
pectoralis major is the bigger of the two covering most of the
clavier and sternum and attach to the upper arm. They help in
performing various functions at the shoulder like flexion, rotation
and adduction towards the body. The pectoralis minor lies beneath
the major and is responsible for similar functions.
You will find a list of most effective
strength training exercises for your chest. There is a clear
description of the muscle groups involved along with the
instructions of how to perform the exercises taking the precautions
underlined. To assure safety and effectiveness, make use of a weight
lifting belt or perform them under supervision.
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ABDOMINAL MUSCLES
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EXERCISES FOR ABDOMINAL MUSCLES |
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