Want to add strength training exercises to your workout plan but unsure where to start? Don’t worry! Strength training is for everyone. :)
“When choosing to exercise, most of us usually go for Pilates, aerobics, Zumba or running, because there is a common belief that strength training is reserved for men and will bulk you up to look like Schwarzenegger. You couldn’t be more wrong!” says personal trainer Sylwia Krysta. “Strength training is the fastest way to build an attractive feminine figure. A toned body, shapely buttocks, faster metabolism, hormonal balance, protection against osteoporosis and slowing down the aging process are just a few of the benefits that come from strength training.”
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The basics of strength training
Start each workout with a warm-up to get your heart pumping and your joints and muscles moving. You can use an exercise bike or a treadmill, or do some rope skipping. If you choose machines for warming up, start slow so as not to raise your heart rate too fast.
Exercises for a flat stomach and toned buttocks and thighs
When working to enhance your glutes, add squats to your workout plan. If you are a beginner, do squats with dumbbells, and after some time switch to a barbell or a kettlebell.
Remember about the correct position of your knees. Don’t let your knees move too much forward and keep them aligned vertically with your heels. Stand with your feet wider apart than in the regular squat, with your toes pointing slightly outward.
[Translate to English:]
Trening siłowy od podstaw
Każdy trening rozpoczynaj od rozgrzewki, by podnieść tętno i rozruszać stawy oraz mięśnie. Możesz skorzystać z rowerka lub bieżni albo wykonać serię podskoków na skakance. Jeśli wybierzesz rozgrzewkę na maszynach, zacznij w spokojnym tempie, nie podnosząc tętna zbyt szybko.
Ćwiczenia na płaski brzuch, jędrne pośladki i uda
Pracując nad wyglądem pośladków, wprowadź przysiady do planu treningowego. Jeżeli dopiero zaczynasz, wykonuj przysiady z hantelkami, a z czasem zastąp je sztangą lub kettlbell.
Pamiętaj o poprawnym położeniu kolan. Nie pozwól, by kolana wystawały do przodu i nie tworzyły pionowej osi z piętami. Nogi ustaw szerzej niż w standardowym przysiadzie, ze stopami skierowanymi lekko na zewnątrz.
If you are using a kettlebell, hold it upside down by the sides of the handle, with your elbows pointing down. If you are using a barbell, place it on the back of your shoulders and remember to squeeze your shoulder blades together. Keep your back straight throughout the exercise, also when putting down the weights.
What else can get your glutes to work? For example, leg lunges. You can do them holding dumbbells at your sides, with a barbell on your shoulders, or holding a kettlebell the same way you would when squatting. The more variations you try, the better results.
An effective exercise for women looking to strengthen stomach muscles is the plank. When doing the plank, remember to keep your heels, hips and shoulders aligned!
Back and chest muscle training
If you want to sculpt your upper body, go for exercises with dumbbells. You can lift the dumbbells up overhead and then bend at your elbows to lower them, while keeping your upper arms at shoulder height, or open and close to work on our chest muscles.
Less doesn’t mean worse!
Try to adjust the load to your ability and be precise in your movements. Do sets of 10-20 repetitions with rests in between. Vary your exercises to keep the training routine enjoyable.😊