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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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Women Fitness B rings
you the most effective training program to achieve improved strength
and muscle endurance & stimulating muscle growth. |
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LEGS
EXERCISES FOR LEGS
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Free
Samples
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For Members Only
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Ex. #
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Exercise
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Ex. #
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Exercise
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S1
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S2
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S7
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S3
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S10
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S4
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S58
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S5
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B01
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B02
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B03
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B04
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B05
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B06
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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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S6
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S8
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S9
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S11
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S43
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S47
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S48
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S66
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S67
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S84
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S85
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S89
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BACK
EXERCISES FOR BACK
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Free
Samples
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For Members Only
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Ex. #
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Exercise
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Ex. #
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Exercise
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S13
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S12
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B07
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B08
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B09
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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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Exercise
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S14
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S15
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S16
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S54
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S55
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S59
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S60
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S79
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SHOULDER AND
TRAPEZIUS
EXERCISES FOR SHOULDER AND TRAPEZIUS
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Free
Samples
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For Members Only
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Ex. #
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Exercise
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Ex. #
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Exercise
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S17
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S18
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S21
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S19
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S61
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S20
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S62
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S63
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B10
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B11
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B12
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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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Exercise
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S64
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S65
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S76
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S86
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TRICEPS
EXERCISES FOR TRICEPS
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Free
Samples
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For Members Only
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Ex. #
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Exercise
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Ex. #
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Exercise
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S22
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S23
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B13
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B14
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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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Exercise
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Ex. #
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Exercise
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S24
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S49
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S50
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S68
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S69
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S78
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BICEPS
EXERCISES FOR BICEPS
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Free
Samples
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For Members Only
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Ex. #
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Exercise
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Ex. #
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Exercise
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S25
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S26
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B15
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B16
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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.
More For Members
Ex. #
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Exercise
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Ex. #
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Exercise
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S44
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S45
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S51
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S52
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S77
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S80
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FOREARM
EXERCISES FOR FOREARM
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Free
Samples
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For Members Only
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Ex. #
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Exercise
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Ex. #
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Exercise
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S27
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S28
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B17
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S70
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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.
CHEST
EXERCISES FOR CHEST
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Free
Samples
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For Members Only
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Ex. #
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Exercise
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Ex. #
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Exercise
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S29
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S30
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S33
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S31
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S35
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S32
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B18
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B20
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B19
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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.
More For Members
Ex. #
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Exercise
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Ex. #
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Exercise
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S34
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S46
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S53
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S56
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S57
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S81
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S82
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S83
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ABDOMINAL MUSCLES
EXERCISES FOR ABDOMINAL MUSCLES
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Free
Samples
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For Members Only
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Ex. #
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Exercise
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Ex. #
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Exercise
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S36
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S37
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The
abdominal called the abs consist of several muscle groups and are
located in the middle just below the chest going down to the public
bone. These include upper, middle and lower abs, which start near
the middle of the sternum and run vertically to lower part of the
pelvis. The transverse ab muscles run horizontally and are the
deepest muscular layer of the abs and run around the body. The
oblique ab muscles lie around the lower eight ribs and are
responsible for helping you to twist and bend sideways. It is
important to have strong abdominal to perform day to day activities
besides over coming low back pain common in women.
Below is a list of most effective
strength training exercises for your abdomen. Included with each
exercise is the specific muscle group’s worked, along with thorough
explanation of how to do each exercise. To assure safety and
effectiveness make use of a weight lifting belt or a spotter.
More For Members
Ex. #
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Exercise
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Ex. #
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Exercise
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S38
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S39
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S71
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S72
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S73
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S74
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S75
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S87
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S88
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BUTTOCK
EXERCISES FOR BUTTOCK
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Free
Samples
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For Members Only
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Ex. #
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Exercise
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Ex. #
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Exercise
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S41
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S40
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S42
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There
are three muscles that make up your buttocks; gluteus maximum,
gluteus medins and gluteus minimus. The gluteus maximum is the
biggest and the one most noticed. Together, these muscles help to
move your thigh out to the side of your body besides helping in
rotation and extension of leg behind you.
Here you will find a list of effective
strength – training exercise for your buttocks. There is a clear
instruction of how to perform the exercises keeping in mind the
mistakes to be avoided.
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