A mention of strength training, many gamers are worried about whether they will train into a diamond Barbie

...... In fact, women are not easy to train thick muscles, and properly strengthen the strength training, for women there are very many benefits!

1, increase muscle content

Strength training can help improve the body muscle content, the higher the muscle content, can help burn more calories. This is the biggest benefit of strength training for women!

2, reduce the risk of injury

Strong and powerful muscles can protect the bones, so that the skeletal muscles better stabilize the bones and prevent sports injuries.

3, strengthen the body metabolism

High body muscle content can enhance the metabolic rate, which is the most needed for women, it allows you to burn more calories every day without realizing it!

4, improve bone density

Long-term adherence to strength training women can prevent or delay osteoporosis, which is particularly important for women.

So, there are many benefits to regular strength training! So, how to determine whether their strength is up to standard?

Today to share with you 9 four column support variation movements, if you can complete, prove that your muscle strength is really good!

01

    Hands on the ground, arms apart and the same width as the mat

    Knees on the yoga tile, calves crossed

    Inhale and prepare, exhale and bend your elbows down

    Tighten core, pinch elbows inward toward torso

    Inhale to restore, repeat the exercise 5-8 times

02

    Overlap two yoga blocks and place them under the chest

    Hands directly below shoulders, legs straight

    Inhale and prepare, exhale and bend elbows down

    Elbows in, core tightened, heels back

    Inhale and restore, repeat with breathing 5-8 times

03

    Prepare a four-legged chair, which needs to be fixed

    Hands on the edge of the chair, body in inclined plank position

    Exhale, tighten your core, bend your elbows down

    Inhale, restore, repeat the exercise 5-8 times

04

    Put your feet together on the chair and get into plank pose

    Hands apart at the same width as the mat, inhale and prepare

    Exhale to tighten the core, bend the elbows into the four columns

    Inhale, restore, repeat the exercise 5-8 times

05

    Remove the chair, body in standard inclined plank position

    Exhale, tighten the core, bend the elbows down

    Inhale, restore, repeat the exercise 5-8 times

06

    Hold the incline plank and place the foam shaft under the feet

    Exhale, tighten the core, keep the foam shaft from moving

    Bend elbows down into four column support

    Inhale and restore, repeat the exercise with breathing 5-8 times

07

    Withdraw the foam axis, keep the body in inclined plank position

    Exhale, tighten core, bend elbows down

    Body prone, inhale, hands on the ground

    Return to the four columns, repeat the exercise 5-8 times

08

    Inhale, lift left leg up

    Exhale, tighten core, bend elbows down

    Inhale, restore, repeat 5-8 times and then switch to the right leg

09

    Hold the incline plank, inhale to prepare, exhale to tighten the core

    Bend elbows down, while bending the left leg forward

    Left knee looks for the outside of the left elbow, right leg stays straight

    Inhale, restore, repeat 5-8 times and then switch sides

How many of these 9 movements can you do?

Share them in the comments section below!