Strength Training for Women

Posted by Lachmi Deb Roy on Fri, Mar 22, 2013  
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Strength-training is every woman’s gift to herself because for every ounce of muscle you strengthen, you burn more calories per week. You can be thin and strong or plump and strong. Women need weight training to ward off osteoporosis as well.


Unexercised muscles above the knees stop the job of holding the knee. You can be just 34 years old, but have the flabby muscle-tone of an unexercised 64-year-old. So get yourself a pair of 1kg dumbbells and one kg ankle weights. If you can’t get a trainer to train you, first do the exercises smoothly and evenly without using weights. Once you learn the movements, pick up the weights.


Shoulder strengtheners: Stand feet apart.  Shrug shoulders up and down smoothly for 20 times.


Bicep toners: Stand feet apart, back straight. Keeping upper arms glued to your sides, lift dumbbells to chest, bending your elbows, then lower to starting position 20 times.


Tricep trimmers: Stand. Hold one dumbbell overhead with both hands, arms extended towards ceiling, elbows straight. Bend elbows to lower dumbbells behind head, and then strengthen elbows to raise it again. Lower-raise 20 times.


Chest firm-ups: Lie on floor mat. Extend arms outwards sideways so your body forms a ‘T’. With slightly bent elbows, bring arms and dumbbells together above you, then lower to starting position. Raise and lower for 20 minutes.


Breast lifters and tummy flatners: Lie on floor mat, legs folded, arms extended straight back over your head. Keeping elbows straight, lift arms forward in an arc over your chest and lower until arms are at your sides. Raise arms back again.


Thigh toners: Lie face up on the floor mat. Raise legs together towards ceiling. Open legs as wide as possible then close legs. Repeat 20 times.


Hip tightener:   Lie on right side, head resting on extended right arm. Place left palm on floor in front of you for stability. Raise your leg to a 90 degree angle. Lower without touching right leg. Raise-lower 20 times. Repeat with other side. 


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