While men focus on a broad back and pronounced chest muscles when it comes to fitness training, women often have other requirements. They want to tone their arms, abdomen and legs - and at the same time fight off the extra pounds. Training with a weight bench allows women to do just that, and is significantly more effective than pure cardio training. We have useful tips for training with the weight bench and present effective exercises especially for women. For weight bench training at home or in the gym.
How should women train with dumbbells?
If you want to have an athletic, well-toned figure as a woman, you should perform the weight bench exercises with less weight and more repetitions. This allows a slow muscle growth, which is ideal for women. If the training success achieved is not sufficient, it is possible to increase the training weight. In this way, as a trainee, you can slowly approach training with the weight bench. After some time you can decide: Is the training success enough for me or do I add some weight on top?
What is the advantage of weight training for women?
Through targeted strength training such as with the weight bench, specific muscle groups can be trained to achieve an athletic, well-toned figure. In addition, with the help of weight bench exercises, the body fat percentage can be greatly reduced - and much more effectively than with pure cardio training.
Other advantages of weight bench training for women are:
- Tightening of the entire body,
- Reduction of cellulite,
- Promotion of fat loss,
- Strengthening the back muscles,
- Promote an upright posture.
Effective weight bench exercises for women
There are a variety of weight bench exercises that are specifically adapted to the needs of women. This means that they tone the entire body, stimulate fat burning and gently build new muscle mass. Weight bench exercises for women include special arm and leg exercises that provide defined muscles. Sit-ups can be used to train the abdominal muscles in particular - and with the help of the classic bench press, the pectoral muscle, the anterior shoulder muscles and the triceps can be shaped.
The best weight bench exercises for women include:
- Leg raises and sit-ups
- Dumbbell curls for the arms
- Bench press
- Push-ups with the weight bench
In addition, a training tip: Always make sure that the exercises are performed correctly and cleanly to prevent injuries and ensure a good training effect. Beginners should start with less weight and include more repetitions in their training plan. Three sets of 15-20 repetitions are ideal.
Bottom line: what to look for in weight bench workouts for women?
Weight bench workouts allow for slow muscle growth. As a result, you don't look pumped up, but get a nicely defined, feminine figure. In addition, weight bench training is much more effective than pure cardio in terms of fat burning. Weight bench workouts for women include exercises specifically for the arms, legs, abdomen and back, toning the entire body. These include leg raises, sit-ups, push-ups and the classic bench press. As a woman, this is a gentle way to reduce body fat while building new muscle mass - for more female power and an athletic, well-toned body.
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Editors fitnessmarkt.de (EA)
Photo credit: #180271030-luckybusiness-AdobeStock.
Published on: 27 July 2019