What are the 12 movements of women s strength training?

The 12 movements for women's strength training are as follows:

1.Lie on your back and raise your legs and crunches.

2.Lie on your back and alternate leg raises.

3.Side support swivel.

4.Alternate knee raises with support.

5.Lie on your back, bend your knees diagonally, and raise your ends.

6.Lie on your back on the bench with your feet on the ground, hold a dumbbell in each hand, and raise your arms up to your chest with your palms facing each other.

7.Stand with your feet together, fold your upper body forward starting from your hips, keep your back straight close to your thighs, flex your knees, and hold a dumbbell in each hand just below your shoulders.

8.Stand with your feet shoulder-width apart, hold a dumbbell in each hand, and bring your arms straight down in front of your body so that the dumbbells are at your thighs and your palms are facing your body.

9.Face down, push on the floor with your hands slightly wider than shoulder-width apart, make sure your hands and arms are in the correct position relative to your body, palms pressed to the ground, five fingers forward, fully open.

10.Slowly lower the dumbbells in a certain arc, eventually resting your hands at your sides and slightly flexing your elbows.

11.Pull the dumbbell towards your body and squeeze the back muscles between your shoulder blades.

12.Slowly lift the dumbbells towards your chin and return to the starting position.

The above movements are moderately difficult, and it is recommended to train under the guidance of professionals.

1. Plank.

When doing the plank movement, prop up your hands slightly wider than your shoulders to do the plank, pay attention to tighten the hips, do not warp or collapse; The chin is slightly tense, the head is in a straight line with the body, and the eyes are on the floor, so that you can concentrate.

2. Push-ups.

Push-ups are a very common movement in our daily life, but at the same time they are a very good set of movements for strength training. Although the movements are not difficult, it is necessary to do the standard to achieve the effect of fitness exercise.

3. Crunch. Curling is to bend your spine, keep your body curled and your upper back slightly raised, and get up with your lower back still close to the ground.

4. Supine leg press.

When doing supine leg presses, lie flat on the ground or yoga mat, keep your body stable with both hands, lift your legs 90°, and choose straight or bent legs according to your personal situation. When training, pay attention to the back should be as close to the ground as possible, otherwise it is easy to hurt the back.

5. Standing dumbbell lifting.

Standing dumbbell flat raises can be completed in the form of front raises or side raises. Stand on the ground at first, hold the dumbbells with both hands and relax at your sides.

Adjust your hands so that they can be raised upwards until your arms are parallel to the ground and your hands are straight. Then lower your arms and start again.