2024-02-04 13:46:16
In bodybuildingmen and women rarely have the same expectations.
The exercises that we offer you in this article focus on areas prone to fat accumulation with us ladies: hips, buttocks, stomach, etc.
You will also discover two exercises targeted on the upper body to firm the chest.
These movements do not require no material and can therefore be easily carried out at home.
Pull out the muscles!
Exercises without equipment to strengthen thighs, hips and glutes
In women, fat cells are often stored in the hips, thighs and buttocks.
Here are three ultra-effective exercises to overcome it.
Exercise 1: tight air squats
Stand with your feet very close together and parallel.
Bend your legs on the inhale. Go as low as possible, arms extended in front of you. Once at the bottom, hold the position for 2 seconds. Come back up by pushing on your legs.
Do a series of climbs and descents at your own pace for 1 minute. Without stopping, spread your feet a little, with your toes slightly turned outwards.
Repeat the exercise for 1 minute. Finish by repeating the same exercise, this time with your legs completely apart.
Stay motivated!
If you are unable to chain three minutes of ups and downs without stopping, do what you can.
Done regularly, this exercise will soon no longer cause you any problems.
Exercise 2: duck walk
Squat down as much as possible and duck walk.
This second extremely simple exercise is no less formidable for sculpting the lower body.
Exercice 3 : step up
For this third exercise, bring a (solid) chair. A bed or low piece of furniture may also be suitable.
The left foot rests on the chair, engage left leg to rise. Don’t gain too much momentum with the foot touching the ground.
The supporting leg should do most of the work.
Likewise, slow down the descent as much as possible to avoid bouncing on the ground and engage the muscles as much as possible. Do the desired number of repetitions and switch legs.
Exercises without equipment to slim the waist and lose belly fat
Flat stomach goal with these two bodybuilding exercises without equipment.
Exercise 1: empty
Lying on your back, place your back on the ground, bend your legs and place your feet flat on the floor.
Legs are placed hip-width apart.
Take a deep chest breath and tuck in your stomach.
Then blow very slowly, trying to bring your stomach in further so that it reaches below the ribs.
Aim for one 30 second expiration. Once out of breath, remain in apnea for 5 to 7 seconds, with your stomach contracted.
This expiration time is very difficult to achieve. Fifteen seconds is already very good. You will progress by practicing.
Exercise 2
In a supine position, place your back once morest the mat, bend your legs in line with your body and place your feet on the ground.
Raise your bent left leg.
Place your right hand on your left thigh, just above the knee. Breathe while pulling your stomach in as far as possible.
Pendant l’expiration, push your left leg away with your right hand.
Your leg resists to stay still. Imagine that the lower part of your stomach drops down to the spine and the upper part passes under the ribs.
Like the previous exercise, aim for a 30 second expiration. When you are out of air, contract your abs for 3 to 7 seconds while holding your breath.
Repeat the exercise by switching legs.
Exercises without equipment to firm the chest
Do you dream of finding a firm and rounded chest ?
These two bodybuilding exercises for women should help you.
Exercise 1: elevated push-ups
For this exercise you will need two chairswith a flat seat, approximately 45 cm high.
Hands placed twice shoulder width apart, lean on the two chairs.
Your body is sheathed, in plank position ankles, buttocks, shoulders and neck in the same alignment. Inhale while bending your armsto lower the chest as low as possible.
Come back up as you exhale, pushing on your arms. The abs, thighs and glutes are engaged, the body remains straight and tense.
If you are new to weight training, you can start this movement on higher furniture (between 70 and 100 cm high).
Exercise 2: chair dips
Keep the two chairs from the previous movement for this second effective exercise on the chest and arms.
Spread them so that you can sit between the two seats.
Lean one hand on each seat, lift your buttocks.
The legs are slightly bent, only the heels are in contact with the ground.
Bend your arms as you inhale until your elbows form a right angle .
Breathe as you come up without fully extending your arms. Try to go as quickly as possible.
Once comfortable with this exercise, place your heels on a third chair to increase the intensity.
Exercise without equipment for shapely arms
Say goodbye to arms hanging with this targeted exercise.
Facing a wall, place your hands approximately 1.50 m from the ground.
Resting on your tiptoes, bend your arms until your forearms touch the wall.
Push on the armsto return to the starting position, focusing on the back of them.
If you chain 20 movements without difficulty, lower your hands 10 cm during the next session.
Exercises without equipment to gain flexibility
The practice of bodybuilding does not happen without hard work. flexibility at the risk of quickly seeing disabling pain appear.
To conclude this article, here are three exercises to add to your session in order to build muscle over time.
Exercise 1: upper body flexibility
Place your interlaced fingers above your head, palms facing up.
Stretch your arms as far as possible, as if to touch the ceiling.
Feel the stretch along your arms, upper back, and shoulder blades.
You can also do this exercise with your palms together.
Exercise 2: Mid-body flexibility
Sit cross-legged, lean forwardto bring your bust closer to your calves.
First, place your elbows on the ground, arms extended forward. Once this first step is successful, try to pose the forehead, without ever forcing.
The buttocks must remain in contact with the ground.
Exercise 3: lower body flexibility
Lying on your back, place your right foot flat once morest a wall, leg bent at 90°.
Bring the outside of your left ankle to your right thigh, next to the knee.
Hold your ankle with your right hand while you push the inside of your left knee once morest the wall.
Feel the stretch in the left buttock. Change legs.
Our bodybuilding exercise articles
1707055860
#top #bodybuilding #exercises #women #equipment
