Hello everyone today I will teach you 12 exercises to increase muscle mass in women, these exercises I try to practice every day. And I hope you like it hahaha
Exercises to increase muscle mass women
When one of us proposes to increase muscle mass, it is quite likely that we will not receive all the support we would like. Voices will rise that will want to demotivate us saying that it is too complicated to obtain it. On the contrary, others will be raised to which the first image that comes to mind is that of a woman with an imposing physique, and this will provoke laughter.
People tend to speak from ignorance, so first of all, you should know that if you want to feel better about yourself, fight for it even if the path is not easy. It is evident that it is more difficult for women than for men to gain muscle mass because our testosterone levels are much lower. This hormone is responsible, among other things, for the increase of muscle mass.
It is important that before starting an exercise routine that allows us to hypertrophy, that is, the increase in muscle mass, we are with a low percentage of fat, because after the increase comes the definition phase of the muscle.
Food is another fundamental factor in the whole process. We recommend a hypercaloric diet, that is, one that contains a greater energy intake than our body needs. You will gain weight but in a healthy way.
Here are the exercises, encourage!
1-Squats with weights
Squats are the perfect exercises for everything. They are very effective in helping to gain muscle in the legs. We can perform them with dumbbells to work the lower train even more.
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2-TRX for arms
To increase the muscles of the arms and back, working with the TRX is ideal to achieve it. Stretching the leg the difficulty of the exercise is greater, but the most optimal results.
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3-Press chest with dumbbells
To gain muscle mass in the arms and strengthen the muscles of the chest it is important to practice chest press with dumbbells. You have to start with little weight and increase it over time. We can do it in the gym, or at home, lying face up on a mat and with dumbbells.
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4-Rowing
Rowing is perfect to gain muscle in arms, legs and work the resistance, in addition to increasing the strength in the back.
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5-Squats with stride and with weight
The squat with stride and with weight tones the legs, strengthens the arms and helps to gain muscle in the extremities.
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6-Roller
A good exercise to gain muscle in the legs and work the quadriceps is to roll up the front. We can do it in the gym machine oriented to that function or at home, sitting in a chair, with the back straight and lifting a heavy object with the legs forward.
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7-Dumbbell exercises
Making side openings with dumbbells and front elevations are very effective exercises to gain muscle in the arms and strengthen the shoulders.
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8-Leg Press
To increase the mass in the legs, this is another proposal of exercise with a machine. Be careful not to block the knees or rest at the end. The descent must be progressive.
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9-Battle rope
They are called battle rope to this type of strings. The exercises with them is advisable to use them before beginning in the process of the increase of the muscular mass since what obtains with them is to diminish the fat of the arms.
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10-Russian weight
We can replace the dumbbells with the Russian weight for the strengthening of the arms. We must pay special attention to the weight we choose so as not to force more than we should.
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11-Medical ball toss
This exercise consists of throwing the ball and falling to perform a squat while collecting. It is a dynamic and effective way of working several muscles at the same time, both legs and arms.
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12-Climbing stairs
Too simple to be true. So that's it. If we climbed stairs all day and left the elevator permanently, we would see long-term results. Put it to the test!
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Here the 12 exercises end, if they propose it they can handle them very easily. Until the next post. Greetings friends of steemit.
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