Stiff muscles are identical to a strong, healthy and fit body shape. So, the dream of having a muscular body is not only limited to being owned by the Adam - but also the Eve. However, women do need to work extra hard to get the dreamy body. Because the body of a woman naturally does have more fat than men. In addition, a woman's physical endurance is also under men's even though it is proven that women's muscle endurance is twice as strong as the opposite sex.
Women's muscles can still be tightened and enlarged. The steps that need to be done by Eve to get strong muscles are actually almost the same as what men should do. That is regular exercise, at least 20-30 minutes per day for 3 times a week. The following are the types of exercise that are right for women who want to enlarge their muscles.
The right type of exercise to form a woman's muscle
Here are four types of exercises that you can do to help build muscle in a short time.
1. Walk or run
You don't have to pay for membership in an expensive gym to get a dreamy body. You only need a pair of running shoes that are good for running, or items that take a 20 minute walk around the house complex.
Yes, cardio is one type of exercise that is effective in building muscle. Most athletes, be it runners, swimmers, or even footballers, do more cardio exercises to form and maintain muscle mass than endurance like push-ups or crunches.
Try to do a brisk walk or run with a slow tempo for 15 to 30 minutes on a regular basis at least 3 times a week. If your body has been able to adapt, do the training time up to 5-10 minutes every week.
Squat is one of the best exercises you can do to train your lower body and core. If you do this exercise regularly, you can tighten and form your thighs and buttocks.
Stand with your feet shoulder width apart and place your hands straight forward or behind your head. Then, position your buttocks to the back and bend your knees, like going to sit squatting. Look straight ahead and keep your chest and back straight. Then, jump into the air and land in the same squat position as before. Do this for a set of 15 to 20 squats. If you are familiar with this movement, try doing a squat with a barbell in both hands.
3. Push up
Push up is the most common movement to form arm, shoulder and chest muscles. Start with your stomach on the floor with your hands slightly wider open. But, make sure if the hand stays in line with the shoulder. After that, lift your body using your arms and let your weight be supported by the hands and base of the toes.
Hold your stomach as tight as possible in a few seconds - your body must form a straight line from the shoulder to the ankle. Then, lower your body until your chest almost touches the floor, making sure your elbows are tucked near the torso. Perform this movement repeatedly as many as 5 sets. With 1 set consisting of 15 to 20 push ups. Make modifications to the push up movement every week according to your abilities.
Crunches are good exercises to form strong abdominal muscles. This movement is almost similar to sit ups because it is done in a lying position. But in contrast to sit ups, the range of movements of the crunches is narrower and the position of the foot does not tread to the floor but is lifted together with the upper body. If you do it the right way and regularly, this movement can help you improve balance.
The first step you can do is lie on your back with your knees bent so that it forms a 90 degree angle. Then, place your hands on your head - do not lock your fingers or push your head up. You can also cross your arms in front of your chest. Then, lift your shoulders towards the ceiling using your abdominal muscles and hold for a few seconds. After that, slowly lower your body again while breathing.
Besides exercise, also pay attention to your food intake
In addition to focusing your energy and time to build muscle, you must also pay attention to daily food intake to support muscle formation. Proper nutritional intake acts as fuel for female muscle cells to work properly.
Protein is the best source of nutrient intake for enlarging muscles. But not only that. Carbohydrates and fats are also needed to support more optimal muscle formation. These three macro nutrients are needed by muscles for their growth. So, make sure if the food you consume daily contains balanced nutrition to help speed up your muscle formation process.
- Want to Form Muscles? Don't Exercise Hard Every Day
- It's Not Just a Sit Up, It's 5 Exercises to Form a Stomach Muscle
- This type of exercise is proven to be effective in preventing the body from losing muscle mass