4 Types of Exercise Effectively Forming Women's Muscles

Strong muscle is identical with a strong body shape, healthy, and fit. Hence, the dream of having a muscular body is not only limited to the possession of the Adam - but also the Eve. However, women do need to work extra hard to get a burly body of his dreams. Because the body of women naturally does have a fat content more than men. In addition, the physical endurance of women is also under men although the muscle endurance of women proved to be two times stronger than the opposite sex.

4 Types of Exercise Effectively Forming Women's Muscles

Female muscles can still be tight and enlarged. The steps that the Eve needs to do to get strong muscles are actually almost the same as what to do by men. That is a regular exercise, at least 20-30 minutes per day for 3 times a week. Here is the right kind of sport for women who want to enlarge their muscles.

The right type of exercise to form a woman's muscle

Here are four types of exercises you can do to help build muscle in no time.

1. Walk or run

No need to bother paying membership at the expensive gym to get a burly body of dreams. You just need a good pair of running shoes to run, or take a 20 minute afternoon walk around the house complex.

Yes, cardio exercise is one type of exercise that is effective for muscle forming. Most athletes, whether sprinters, swimmers, even footballers do more cardio exercises to shape and keep their muscle mass than resilience like push-ups or sit-ups.

Try doing a quick walking exercise or running with a slow tempo for 15 to 30 minutes on a regular basis at least 3 times a week. If your body can already bertaptasi, do add exercise time up to 5 - 10 minutes every week.

2. Squat

Squat is one of the best exercises you can do to train your lower body and core body. If you do this exercise regularly, then you can tighten and form the muscles of the thighs and buttocks.

Stand with your feet shoulder-width apart and place your hands straight ahead or back to your head. Then, position your butt back and bend your knees, like going to sit squatting. Look straight ahead and keep your chest and back in a straight line. Then, jump into the air and land on the same squat position as before. Perform this movement for 1 set consisting of 15 to 20 squats. If you are already familiar with this movement, try to do the squat by carrying a barbell in both hands.

3. Push up

Push ups are the most common movement to form the muscles of the arms, shoulders, and chest. Start with your stomach on the floor with your hands slightly open wider. But, make sure if the hands remain in line with the shoulders. After that, lift your body using your arms and let your weight be supported by the hands and base of the toes.

Hold the stomach as tightly as possible in a few seconds - your body should form a straight line from the shoulder to the ankle. Then, lower your body until your chest nearly touches the floor, make sure your elbows are tucked near the torso. Perform this movement repeatedly as many as 5 sets. With 1 set consisting of 15 to 20 push ups. Make modifications to the movement of push ups every week according to your ability.

4. Crunches

Crunches are great exercises to form strong abdominal muscles. This movement is almost similar to sit ups because it is done in a lying position. But unlike the sit ups, the crawls movement range is narrower and the foot position does not tread to the floor but is lifted together with the upper body. If you do it the right way and regularly, this movement can help you improve your balance.

The first step you can do is to lie on your back with your knees bent so that the angle is 90 degrees. Then, put your hands on the head - do not lock your fingers or push your head up. You can also cross your arms in front of the chest. Then, shrug your shoulders toward the ceiling using your abdominal muscles and hold it in a few seconds. After that, lower your body slowly while taking a breath.

Also Read : Best Sports Time To Grow Weight Fast

In addition to exercise, pay attention also to your food intake

In addition to focusing your energy and time to build muscle, you should also pay attention to your daily dietary intake to support muscle formation. Proper nutrition intake acts as fuel for female muscle cells to work properly.

Protein is the best source of nutrient intake to enlarge muscles. But not just that. Carbohydrates and fats are also needed to support optimum muscle formation. These three macro nutrients are indispensable muscles for growth. So, make sure if the food you consume everyday contains balanced nutrition to help speed up your muscle building process.

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