Weight training exercises for Women for slim trim sculpt of various body parts.
A quick guide to weight training exercises for women
Machine free body exercises for Women to sculpt them to get lean curvy figure as well as fitness. Drain the machines for these free weights and barebell workout to get stronger and leaner. As the weather temperature raises your chances of your fitness goals will also raise.
These exercises will boost your body tone and will cause you to make others envy. Weight exercises are the only aide to shape mould and sculpt your various body parts.
1. SINGLE ARM ROW Exercise for Back & Biceps
Goal: Back& biceps
Perform: 2 sets of 8-10 reps on left side with a 90-sec rest. Change sides
(a) Start with your right hand and right knee on a bench, your left foot stepped out broad and a dumbbell in your left hand, hanging downward.
(b) With your backside in a nonaligned pose, and left knee soft, force left elbow up, lifting the dumbbell to your torso. Lower backside to begin.
2. DUMBBELL CHEST PRESS Exercise For Chest, Triceps
Goal: Chest, triceps
Perform: 3 sets of 13-15 reps
(a) Lie on your back on a worktable holding dumbbells with arms straight up on your chest. Curve the elbows gradually, bringing the dumbbells in a straight line downward to any side of your chest.
(b) With no pausing, force your arms back up. Repeat.
3. SPLIT SQUAT Exercise For Quads, Glutes, Adductors
Goals: Quads, glutes, adductors
Perform: 3 sets of 10-12 reps on every leg. Begin with your weaker leg
(a) By feet and hips opposite in front, begin with one foot lifted on a step and your other leg a step at the back of you.
(b) Holding dumbbells, gradually lunge ahead, keeping the knee in line with the toe. With no stopping at the base, push back up to the begin spot. Now change legs.
4. SEATED SHOULDER PRESS Exercise For Shoulders
Perform: 3 sets of 13-15 reps. If you only make it to 11 use a lighter load. If you break 15, use a heavier weight.
(a) Sitting straight on a table, start with dumbbells hanged straight over your head. Slowly bend your elbows and lower dumbbells until they are in line with your shoulders.
(b) With no stopping, force straight back up to the begin point.
5. HIP THRUST Exercise For Glutes
Perform: 3 sets of 15-20 reps. Use a 20kg barbell and 5kg weights on every side.
(a) Be seated on the ground, back beside a bench. Roll the barbell onto the face of your hips. With knees bent, shoulders on the bench, force hips off the floor until your back is parallel.
(b) Gradually lower your hips down, then force back up again. And do again.
A guiding list of strength training exercises
6. DEADLIFT Exercise for Back, Hamstrings, Glutes
Goals: Back, hamstrings, glutes
Perform: 3 sets of 10-12 reps
(a) Put an Olympic bar (less any weights) on the ground and stand with feet hip-width separated. Hold with hands a small wider than your feet. Keep your bottom low, chest up and back flat.
(b) Forceful with legs, stand up straight, shoulders back, arms straight downward. Maintain bar near to your body and arrive to the floor; keep a flat back.
7. STEP UPS Exercise For Legs, Glutes
Goals: Legs, glutes
Perform: 3 sets of 10-12 reps on every leg
(a) Begin with your weaker leg on a footstep or box and, with or with no dumbbells in your hands, footstep onto it.
(b) With no pause at the top, lower back to the begin point, parting your start foot on the box and then stepping straight back up on the similar leg. Once you have finished 10-12 reps, change legs.
8. SEATED BICEP CURLS Exercise For Biceps
Perform: 3 sets of 10 reps
(a) Be seated upright on a bench holding dumbbells, arms downward by your sides, palms in front of forward. Curl your arms straight and make them reach your near them so that they stretch.
(b) Gradually lower (3-4 seconds) the dumbbell back down to the initial position. Shun locking the elbow at the foot.
9. LYING TRICEP ADDITION Exercise For Triceps
PERFORM: 3 sets of 10 reps
(a) Lounge flat on your back on a worktable with dumbbells in hands and arms 90° to your body, over chest. Make your shoulders still; gradually curve from the elbows, lowering the dumbbells downward until they are subsequent to your ears.
(b) With no pausing at the base, straighten your arms back to the initial point. Do again.
10. SEATED BALL CRUNCH Exercise For Abs
Perform: 3 sets of 15-20 reps
(a) Meeting on a Swiss ball, grip a dumbbell beside your chest. Gradually lean back until your back is parallel to the floor.
(b) Twist all the way up to a seated spot, exhaling and squeezing your abs as you attain the peak