Here's the right strength training exercise rule for women

Currently, not only men are diligent in training their muscle strength, women can also train their muscle strength by exercising. Even if you are a woman, never underestimate your mental and physical strength. However, don't overdo it with strength training either. Do it with the right portion. Here are some strength training instructions for women that you can practice.

Strength training for women, how many times must it be effective?

Although usually strength training tends to be identical for men, it turns out that women also have to do it regularly and consistently. However, don't get tired and stop doing it altogether.

So how many times strength training for women should be done? According to the American College of Sports Medicine, muscle strength training is effective if done for two days a week. Of course, every week you have to do the same strength training, in order to give maximum results.

In one day you can do several sets of exercises, but you can limit them to 1-2 sets. While one set, you should do 8-12 repetitions.

Which body part should you train?

Don't just focus on training certain body parts. The reason is, this method is less effective in strength training. Yes, this exercise requires you to use all the muscles part of your body, from top to toe.

You can do a variety of combined movements that involve all the muscles of the body, so that they all move simultaneously. This combination movement actually aims to activate muscles and increase the process of making energy from body fats. So, strength training will also burn all your pile of fat, not just cardio exercise.

As reported in Women's Health, try when you exercise to involve your upper body as much as 30 percent and 70 percent of the lower body. Why does the upper body get a few "servings"? The muscles in the upper body respond more quickly to metabolic effects, so they are quicker to burn out.

What types of sports can you do to build physical strength?

1. Squats

Maybe those of you who have often exercised are familiar with the squat movement. This movement requires you to half-squat and support your buttocks and stomach. Bend your knees and don't extend them beyond your toes.

Squats are an effective movement to strengthen your lower body muscles such as your inner thighs, glutes, outer thighs, and of course your stomach.

Make sure if you do this movement correctly. The reason is, wrong movements will actually injure the knees and the back of the body.

2. Lunge

According to the American Council on Exercise, the lunges movement is the most effective movement to train the lower-body muscle strength. In order to make this movement even more rewarding, don't forget to always lock your stomach while doing lunges.

It's not difficult to do lunges. Position one leg in front of the body, then bend the leg, so that the back leg is also bent. Hold for 3-5 seconds, then do a few repetitions and don't forget to change the position of your legs.

3. Push Up

When you do push ups, almost all of your body muscles are working at that time. Starting from the arms, stomach, thighs, to the calves. Even this movement can also help firm your breasts.

To do this movement, you just have to stand face down, then lie down (still facing the floor) with your hands and feet on your back. Make sure your back is straight to avoid injury. Next, bend your hands until your body comes down. Do this several times.