5 Key Woman Workout Exercises For Beautiful Defined Arms
Ever look at a man and wonder how he can have nice toned arms but still have a huge fat belly while you’re a lot leaner? Do you work out your arms on a regular basis and still have hardly any definition in your arms? There are five key woman workout exercises that will define and tone your arms to get the results that you are looking for.
There is a huge difference between man and women workout routines. One of the big concepts to understand is the secret behind a man’s physique. Men have more muscle mass than females.
While many women work hard to avoid it, women workout routines should include muscle building. I love how muscle definition looks on a female. It’s a great way for others to instantly see that you’ve been working out. The great thing that happens naturally, once you’ve melted away enough of the body fat, is to see muscle definition.
The Benefits of Building Muscle and Why You Need to Do It
There’s no denying that nicely defined muscles look sexy. Muscle mass is about more than just making sure you look good though.
Muscle building will:
Increase your strength and flexibility
Improve your posture
Give you better balance
Increase the number of calories burned with each movement, making it possible to burn more calories overall throughout the day
Make daily tasks easier to perform
Improve body composition
Reduce the amount of muscle mass lost due to inactivity, which becomes more common with age
You also need to remember that muscles will grow larger and/or get stronger, or shrink and/or weaken, but they’ll never stay the same. So, if they’re not increasing and growing, they’ll shrink, and that’s the last thing you want. If you want to prevent this, you need to be working them, and if you are working them regularly, you need to follow proper training routines.
Creating and Building Muscle Tissue
To create and build muscle tissue, you first need to break down the muscle, and force it to rebuild itself with stronger and bigger cells. The most effective method of doing this is resistance training.
Resistance training and weights should be included in woman workout regimes; regardless of how old you are, unless you’re still growing. Working out while still growing is unsafe and can lead to injuries.
The Importance of Metabolism in Women Workout Routines
There are a few things you need to know about muscles, energy, and metabolism:
Muscles use energy when they contract (they’re highly metabolic).
The more intense muscle contractions become, the more energy they’ll use to perform the movement.
Eventually, movements can come so intense that your muscles will use more oxygen than your body can produce. This creates an oxygen deficit that can last for hours after a workout.
Your body needs more nutrients after an oxygen deficit because it needs to replenish its energy and oxygen levels.
To build muscle, you need to be taking in more energy than it’s putting out.
Resistance training and high intensity exercises prevent muscle loss by stimulating protein synthesis.
Metabolic rates fall for three reasons when you fail to take in enough nutrients: thyroid function slows, there is a reduction in muscle mass, and there is a lower thermic effect of eating.
Research shows your metabolism declines with each decade over the age of 25. Your muscle mass also declines between the ages of 25 and 65. And since muscles use energy, we can safely assume the two are related — the drop in your metabolism (which makes losing weight seem more and more difficult as we age) is the result of a loss of muscle mass.
The only way to keep your metabolism at its highest levels and ready to burn calories is through regular resistance training, eating healthy, wholesome meals frequently and consistent, and customizing your workout routines to avoid muscle adaption. And if you stick to these three steps, your body should stay healthy, fit, and young for years to come. Ensure your female fitness workouts include resistance training so you can look and feel your best.
The Importance of Tempo Training in Women Workout Routines
Weight lifting tempo refers to the number of seconds it takes for you to complete a full range of motion of one repetition, usually called a lift. There are four numbers represented when using tempo:
The first number is the eccentric or down motion of the lift, also known as the “negative” phase. It is during this phase that the muscle is being stretched. When trying to build muscle, this number is usually slow and controlled to fatigue the muscle, causing breakdown and thus, stimulating growth.
The second number is the pause or hold before the concentric phase or upward motion, which represents the third number. The concentric phase is also known as the “positive” phase in which you are contracting the muscle while carrying the weight or load. Here we typically use a faster momentum to return the weight to the start position. The fourth number represents the starting point of the movement. Here you can either pause or immediately begin the next repetition.
Changing the temp of a lift is good practice to provide a different stimulus on the muscle. Once the muscle has adapted to a certain tempo, changing the tempo will stimulated the muscle, causing increased fatigue and results in more strength and muscle gains. It is important to note that using proper form is most important element when weight lifting. A common mistake beginners make is using a fast tempo that sabotages form. When momentum is introduced, there will be less tension on the muscle, which will lesson your gains.
5 Exercises for Women Workout Exercises for Beautiful Defined Arms
1-Shoulder Press Muscles targeted: front deltoids, middle deltoids, and triceps. Also activates your upper traps, rotator cuff and serratus which assists and stabilizes.
Stand with your feet shoulder width apart or narrower and grab the bar with a slightly wider-than shoulder- width grip (thumbs around the bar). To get the bar into position, you can either forcefully pick it up off the floor and up to your shoulders or set the bar on the supports of a power rack. If the bar is on the rack, push it off and let it rest against the front of your shoulders. Squeeze your shoulder blades together and push your chest out.
Begin pressing the bar overhead, moving your head back as the bar rises to keep it out of the way. When the bar passes your head, press it up and slightly backward so that it ends up in line with the back of your head. Hold for a moment, and then lower the bar back to your shoulders. That’s one rep.
2-Bicep curl Muscle targeted: elbow flexors
Tip - to ensure your elbow flexors are getting the most range (extension) at the bottom of the movements (end of the eccentric phase) squeeze your triceps. This will ensure full lengthening of the bicep.
Stand with your feet shoulder-width apart, while holding a dumbbell at your side, with you palm facing forward. Next, curl, or flex, your elbow so that the dumbbell moves up towards your shoulder. For the return phase, slowly lower, or extend, your elbow to reassume the starting position.
3-Tricep Parallel dip Muscle targeted: triceps brachii, anterior deltoid, rectoralis major, and pectoralis minor rhomboids, levator scapulae, latissimus dorsi, trapezius (lower) and biceps brachii Grasp two parallel bars that are approximately shoulder-width apart. Raise yourself up to an initial position with your arms extended and supporting the entire weight of your body.
Next, lower yourself to a final position where your elbows are bent and your shoulders are mildly stretched, and then use your arms to push yourself upwards to the initial starting position.
4-Push up Muscles targeted: pectoralis major, front deltoids and triceps. For stability muscles, your rotator, traps, serratus anterior and abdominals all assist with this movement.
Place hands slightly wider than shoulder-width apart. Squeeze your glutes for the entire movement. Lower your body until your chest nearly touches the floor. Tuck your elbows as you lower your body and don’t drop your hips. Pause at the bottom before pushing yourself to start position. Your head should remain in the same position throughout the movement.
5-Pull Up/Chin Up Muscles targeted: tere major (stabilizer muscle) and biceps.
Grab the bar with a shoulder-width underhand/overhand grip .Hang at arm’s length and pull your chest to the bar. Try to pause at the top, with your chest touching the bar before you slowly lower yourself back down.
An important aspect of any woman workout routine should always include a solid arm exercise regime to get beautifully defined and toned arms. In order to have gains in muscle building it is always vital to understand the science behind each and every exercise for the best results. Watch this video for more in depth explanation on defined arm woman workout exercises.
5 Key Exercises For Women To Build A Beautiful Backside
In order to build a beautiful backside, 5 key exercises for women need to be used on a regular basis.
When first training a part of your body it is important to understand exactly how that part works and functions. The hamstrings cross and move around two joints - the hip and the knee. The hamstrings muscle group is composed of three separate muscles: the semimembranosus, the semitendinosus and the biceps femoris.
Semitendinosus and Semimembranosus: They are also known as the medial hamstrings They both cross the hip and the knee joint and are therefore involved in extending the hip and flexing the knee. They also assist in turning the knee inward (medial rotation).
Biceps Femoris: It is also known as the leg biceps. Like its cousin, the biceps bachii, and as its name suggests, the biceps femoris consists of two heads: the long head and the short head. The long head crosses both the hip and the knee joint and is therefore involved in extending the hip and flexing the knee. The short head only crosses the knee joint and thus is only involved in flexing the knee. Both heads assist in turning the foot outward (lateral rotation of the knee).
Muscles synergistic to the Hamstrings: The muscles that assist the hamstrings in its knee flexor function are the sartorius, gracilis, and gastrocnemius. The muscles that assist the hamstrings in its hip extensor function are the glutes and erector spinae muscles. Hamstrings play an important role in many daily activities, such as, walking, running, jumping, and controlling some movement in the trunk. In walking, they are most important as an antagonist to the quadriceps in the deceleration of knee extension.
5 Top Exercises for Women for Hamstrings:
Not one muscle works on its own. The body cannot “isolate” a muscle. The body functions as one unit and there are no exercises for women that are solely using only one muscle. Whenever you are standing you are using a lot of muscles and when you transition to sitting down and you take a lot of muscles out of the equation such as your gluts.
How to execute a proper leg curl: Facing bench, stand between bench and lever pads. Lie parallel on the bench with knees just beyond edge of bench and lower legs under lever pads. Grasp handles. Raise lever pad to back of thighs by flexing knees. Lower lever pads until knees are straight. Repeat.
When doing leg curls in important to note that you will have to lift a lot lighter than you are used to by doing but the result will be 3x faster and better results. When performing this exercise you need to engage the abdomen which takes out the use of the lower back and will isolate the hamstrings more. Remember to keep your pelvis on the bench as soon as you are lifting in order to engage the lower back. Try to lift thighs right off the bench while engaging your abdomen and feel how much more work your hamstrings are doing. Make sure to flex your feet so you take out the calve muscle doing a lot of the work. Make sure to get a good range of motion, all the way to touch your butt and all the way back until straight.
How to execute a proper wide-legged squat: Position the bar in the squat rack about three inches below the upper shoulder area. Place hands evenly spaced on the bar and place bar comfortably across lower trapezius area.
Push weight up using legs, not back. Walk weight out. Place feet wide apart and point toes outward. Keep head up and chest out. Arch back. Slowly bend knees while keeping hips under the bar and torso erect (do not bend the back). Sit into position by pushing back with the glutes. Descend just below parallel, while controlling the weight and keeping tension on the leg muscles. At bottom of movement, push bar up with feet and hips while breathing out forcefully. Repeat.
This doesn’t only target your hamstrings so make sure you are thinking about using them on the eccentric phase of the workout. On the concentric phase push up through the heels of your feet. Your knees should always go the direction of your toes. Toes pointed out on this exercise. Hips down and back like you are trying to sit. You should be able to wiggle your toes at any given moment.
How to execute a proper lunge: Stand with right foot forward, left foot back about 3 feet apart. Hold weights in each hand if desired and bend the knees to lower the body towards the floor. Keep the front knee behind the toes and be sure to lower straight down rather than forward. Keep the torso straight and abs in as you push through the front heel and back to starting position. Don’t lock the knees at the top of the movement. Perform 1-3 sets of 8-16 reps according to your workout.
To emphasize your hamstrings and glutes, take wider steps. Push up through the heel and keep your chest up looking directly ahead at all times. Engage your abs and come as low in the lunge as is comfortable.
How to execute a proper reverse hyperextension: Place sandbag or medicine ball between ankles. Lay torso and waist on bench and grasp handles. Feet should be above floor with legs straight. Raise weight by extending hips as high as possible until legs are nearly straight. Lower your legs to the original position. Repeat.
Exercise can be performed with or without weight. Some individuals may be able to articulation both through the hips and through the lower back (i.e. lumbar spine), in which case Erector Spinea also becomes synergist. Although this is a relatively simple movement, it has many benefits in terms of spinal health and athletic performance.
Stiff Legged Deadlifts
How to execute a proper stiff legged deadlift: Start with a shoulder-width stance and use an overhand (pronated) grip set just outside the legs. Stick your chest out and retract the shoulder blades while maintaining natural curves in the spine. Initiate the movement by pushing the hips backward. The knees will naturally bend (slightly that is) as you descend and the shins should remain vertical. Make sure to keep the bar close to the body (even dragging along the thighs) and the back flat, which will minimize the risk of injury.
Keep the arms straight throughout the movement. If you’re doing it right, you’ll feel it in your hamstrings. For most people, the bar will just cross the knees before the back loses form. At this point, it’s time to reverse the movement and come back up. Don’t allow the back to round and don’t hyperextend the spine at the top of the movement. In other words, stand tall at the top, but don’t lean backwards, Use light loads, keep the bar close to your body, abs tight.
When choosing exercises for women, it is always best to choose ones that provide the best and faster results so you don’t waste your time in your workouts. These 5 key back exercises for a beautiful back will prove the results you are looking for and in a timely manner.
A strong back is needed to in order to prevent problems in other areas of the body such as the neck, hips, arms, legs, and the respiratory system. A strong back is a key factor in healthy posture. It is essential to incorporate healthy fitness exercises for women that target your back for a fit and flawless figure.
Benefits of a Strong Back
Having a strong back has many benefits. When your back is healthy you can breathe better, have excellent mobility and reduce to risk of injuring your back and other areas that are indirectly affected by your back. By maintaining a strong back through a set of exercises for women that focus on building a solid foundation for your back, you are able to see other benefits such as reduced body fat and toned muscles. These are all key components to a healthy and fit lifestyle where nutritious diet and regular exercise are followed.
Muscles of the Back
To understand the back better you need to understand the different muscles and how they function. Your back is characterized by three smaller muscles: the latisimus dorsi (sides of your back), rhomboids (upper and middle back) and erector spinae (lower back).
Latisimus Dorsi-Runs along the sides of your back and is most commonly referred to as lats. When you work your back, you’re actually working the latissimus dorsi muscles, or “lats”. They start at the top of the humerus and fan down your back to the vertebrae and pelvic girdle. Your lats make it possible for you to lean back or sit straight. They give your body some stability, but they also allow you to pull your arm toward your pelvis and bring your body toward your arm (like during a chin-up, for example). Your trapezius muscles, or “traps”, run along your spinal column, from the base of the skull to your middle to lower back. Their function is to pull up, down, and towards the center of your body. They also make it possible for you to shrug your shoulders, lower your shoulder blades, and bring them together.
Rhomboid (Major and minor): These are the small muscles located a few inches down from the neck between the spine and shoulder blades. They are responsible for retraction. The rhomboid major connects the scapula with the vertebrae of the spinal column. It acts together with the rhomboid minor to keep the scapula pressed against thoracic wall and to retract the scapula toward the vertebral column.
Erector Spinae: This muscle runs along the lower part of the spine. This is also referred to as the lower spine. It is not just one muscle but a bundle of muscles and tendons. It is paired and runs more or less vertically. It extends throughout the lumbar, thoracic and cervical regions, and lies in the groove to the side.
5 TOP Exercises for the Back
Pull-Ups/Chin Ups To get started, try a standard chin-up. To perform one of these, use an underhand grip to pull your chest toward the bar. Once you’ve reached the top, hold the position. Then, lower your body into a dead hang.When you’re ready to move beyond a chin-up, switch to a pull-up by using an overhand grip. Then, there are several other variations you can try, including pulsating at the top of the movement or hanging onto the bar for as long as you can.
Lat Pull-down To get started for the lat pull down, attach a wide grip bar to the machine, selecting the weight you want to use and adjusting the thigh pad. While standing, grab the bar with an overhand grip at wider than shoulder width grip. Grab the bar and sit down on the machine. This will take the weight off the stack. Keep your back very straight with your eyes facing forward and do not lean back. Slowly bring the bar down to your upper chest. Do not let the bar touch your chest. At this point pause and slowly lower the weight back to the starting position. Do not let the weight touch the stack. Repeat for your recommended sets.
One-arm Row Get started by standing partly over a bench, with your body weight resting on your left knee and left hand, both of which should be on a bench. Then with your right foot solidly on the floor, hold a dumbbell in your right hand, your arm hang down directly in line with your shoulder. Let the dumbbell stretch your back out. Make sure to keep your back straight with your eyes facing the ground. Pull the weight up and in towards your body. Raise it as high as it will go, bringing it up next to your lower chest. Your right elbow should be pointing up toward the ceiling as you lift. Return to the starting position, in a controlled movement. When finished with the right side always remember to switch and do the left side.
Seated one-arm Cable Row Get started by grabbing the bar by the handle with your palm face down. When you pull on the handle, twist your forearm so that your hand will be palm facing inward (thumb up). Pull the handle back as far as you can. Exhale as you pull and inhale as you return to the start position. Do all on one side then switch hands and feet and start on the other side.
Bent Over Barbell Row Grab a barbell loaded with your desired weight. Stand with your feet shoulder width apart, bending at the knees, and squat down to grip the bar with an overhand grip (thumbs at the bottom) and your hands wider than shoulder width apart. With your back straight, stand straight up so you’re holding the bar in front of you against your waist. To get into the starting position bend your knees slightly, and while keeping your back straight let the barbell slide down your thighs until it drops just below knee level. This is the stance that should not change through your reps. Now pull the bar up to just below your chest. Squeeze your shoulder blades together at the top of the movement. Make sure to slowly lower back to the start position. Repeat for desired reps.
Having a strong back is the “backbone” to a sound fitness program for women. When looking for a new workout program it is essential to find one that includes back exercises for women to strengthen and lengthen. It is important to your physical health to have strong back muscles in order to perform even daily tasks effectively and with ease.