7 Simple Core Exercises That Prevent Lower Back Pain
The opposite effect: harmful exercises for the female figure
Today, the number of girls in gyms is, if not more, then at least equal to the number of men. People of all ages have long understood the importance of exercising and looking good at the same time is a wonderful bonus.
However, not all exercises that work for men will have the desired effect on a woman's figure. Moreover, the wrong approach to training can do more harm than good. Together with the master trainer of the gym Alexander Karpov , we will tell you what exercises should not be abused in order to avoid this.
Bigger is better? How to determine weight and number of reps
Heavy or light dumbbells, 5 or 25 reps - it all depends on your goals.
Dumbbell bends and side extensions
Some of the most popular exercises in the gym and on the street are those aimed at working out the oblique abdominal muscles, including bending with dumbbells. As the fitness trainer notes, these exercises rank first among the exercises that absolutely do not need to be done if you want a slender waist. The fat on the sides will not go away from this, since local fat burning with exercise is not possible, and the muscles hypertrophy, which will lead to an increase in the waist in volume.
The same can be said about lateral extensions: when during exercise you bend to your side, standing at an angle on a special bench.
What to replace:
It is better to simply exclude inclinations and lateral extensions from the training plan. The obliques get enough stress during normal spinal curls and as spinal stabilizers in other exercises.
Squats with heavy weights
An even more common mistake is squats with heavy weights. Many people think that in this way the load is only on the buttocks, but this is not at all the case. During the exercise, the muscles of the abs and back are also involved - they act as stabilizers of the spine. Excessive stress on the abdominal muscles can increase their volume and eat up the waist.
Alexander: Here it is worth understanding what we mean by large weights. To achieve the effect of muscle growth - in this case, we are talking about the glutes - it is necessary to stress them, that is, apply those very large weights. But the most important thing in this case is not to break the execution technique.
What to replace:
In general, it is not necessary to give up squats with additional load, but to do this it is necessary with a lot of weights and observing the correct technique. And to eliminate the tension of the abdominal muscles, you can use a special belt.
But straight twisting will help not to pump the abdominal muscles. You lie on the floor and bend your knees. ZatSlowly lift the body up and return to the starting position. To do this, you don't even need to go to the gym - a yoga mat is enough, and you can do both outdoors and at home.
In addition, to visually look smaller waist, you should train the upper back and shoulders. However, you shouldn't overdo it either.
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Barbell and dumbbell press
If girls value bust, given by nature , such exercises are contraindicated for them. Heavy pressing does build muscle, but it can lead to muscle hypertrophy. The fact is that the pectoral muscles are wider in size than the female breast. Therefore, with their large volume, the effect of visual enlargement of muscles is created, which, according to many, looks unaesthetic.
Photo: istockphoto. com
Alexander: If a girl is not engaged in bodybuilding and its varieties, then such activities should be limited both in the amount of burden and in the number of exercises on the chest muscles.
What to replace:
You don't have to give up the bench at all. It is enough just not to overdo it with weight. Decide on a comfortable load and train for the quality of performance, not strength and mass.
Reducing the legs on the simulator
The inner thigh is one of the most vulnerable areas when forming a neat figure. Of course, beauty standards are changing, and someone, on the contrary, prefers massive female legs. However, most girls still strive to get rid of fat deposits on the inner thighs and make their legs slimmer.
Photo: istockphoto. com
However, this exercise puts stress not only on the muscles being trained, but also on the tendons, which can be harmful to health. Moreover, you will not notice a special effect from such exercises.
The coach does not recommend using weights above 75% of a single repetitive maximum. Otherwise, a lot of weight will also provoke muscle growth, but will not remove excess fat - which means that the hips will only increase in volume.
How to replace:
The alternative will be banal side lunges. This exercise effectively works not only the inner surface of the thigh, but also the buttocks.
Exercises for the quadriceps
Quite often in the hall you can see people doing lunges forward with weights - many of them girls. However, if men have a large and strong thigh looks appropriate, then women do not always paint massive legs.
It is quite easy to pump the quadriceps, but it is much more difficult to return it to its previous state.
Alexander: I do not give isolated exercises on the quadriceps to my pupils - for example, extension of the lower leg in the simulator. Girls have enough of that load on the quadriceps muscle of the thigh, which they receive with various types of squats, lunges, leg presses. This is, of course, not about professional bodybuilders.
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In the end, everyone's tastes are different, and everyone's ideal body shape is different. The above exercises cannot be called unequivocally harmful for girls. However, if you want to achieve neater and more sophisticated shapes, you should be careful with them.