Introduction to Strength Training Benefits for Women
When it comes to strength training, many female gamers often have concerns. They worry about turning into “diamond Barbies”, that is, having overly – developed muscles. In reality, it’s not easy for women to build thick muscles. On the contrary, proper strength training offers numerous advantages for them.
Benefits of Strength Training for Women
First, it can increase muscle content. Strength training helps boost the body’s muscle content. The higher the muscle content, the more calories can be burned, which is one of the most significant benefits for women.
Second, it reduces the risk of injury. Strong muscles can protect the bones, enabling skeletal muscles to better stabilize the bones and prevent sports – related injuries.
Third, it strengthens the body’s metabolism. A high level of muscle content can enhance the metabolic rate. This is highly desirable for women as it allows them to burn more calories unconsciously every day.
Fourth, it improves bone density. Women who adhere to long – term strength training can prevent or delay osteoporosis, which is of great importance to them.
Determining Muscle Strength with Four – Column Variants
Given the many benefits of regular strength training, how can one determine if their strength is up to par? Here, we will share 9 four – column support variation movements. If you can complete them, it proves that your muscle strength is truly good.
Movement 01
Place your hands on the ground with your arms apart, the same width as the mat. Kneel on the yoga tile with your calves crossed. Inhale to prepare, then exhale and bend your elbows down. Tighten your core and pinch your elbows inward toward your torso. Inhale to restore and repeat the exercise 5 – 8 times.
Movement 02
Overlap two yoga blocks and place them under your chest. Position your hands directly below your shoulders and keep your legs straight. Inhale to prepare, exhale and bend your elbows down. Keep your elbows in, core tightened, and heels back. Inhale to restore and repeat with breathing 5 – 8 times.
Movement 03
Prepare a fixed four – legged chair. Place your hands on the edge of the chair with your body in an inclined plank position. Exhale, tighten your core, and bend your elbows down. Inhale to restore and repeat the exercise 5 – 8 times.
Movement 04
Put your feet together on the chair and get into the plank pose. Keep your hands apart at the same width as the mat, inhale to prepare. Exhale to tighten the core and bend your elbows into the four – column position. Inhale to restore and repeat the exercise 5 – 8 times.
Movement 05
Remove the chair and keep your body in the standard inclined plank position. Exhale, tighten the core, and bend your elbows down. Inhale to restore and repeat the exercise 5 – 8 times.
Movement 06
Hold the incline plank and place the foam shaft under your feet. Exhale, tighten the core, and keep the foam shaft from moving. Bend your elbows down into the four – column support. Inhale to restore and repeat the exercise with breathing 5 – 8 times.
Movement 07
Withdraw the foam axis and keep your body in the inclined plank position. Exhale, tighten the core, and bend your elbows down. Let your body be prone, inhale, and place your hands on the ground. Return to the four – column position and repeat the exercise 5 – 8 times.
Movement 08
Inhale and lift your left leg up. Exhale, tighten the core, and bend your elbows down. Inhale to restore, repeat 5 – 8 times, and then switch to the right leg.
Movement 09
Hold the incline plank, inhale to prepare, and exhale to tighten the core. Bend your elbows down while bending your left leg forward. Make your left knee look for the outside of your left elbow and keep your right leg straight. Inhale to restore, repeat 5 – 8 times, and then switch sides.
So, how many of these 9 movements can you do? Share your results in the comments section below!
