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Weight Training for Women Weight training in females was considered to be a no earlier. This is because weight training can lead to increase in muscle mass in women as a result of which the female may gain larger and bulkier muscles. This can affect their appearance and beauty as females are considered to be the delicate. Females do not have those hormones which can deal with muscle mass as in males. A feeling of large and muscular female is observed for those who take up weight training. However this is not true. Weight training can tone up the muscles and strengthen it without adding bulk to the muscles.
It is considered that weight training can increase the weight of the individual thus reducing the self confidence and leading to frustration and depression. The increase in weight is not because of the body Fat but due to increased lean muscle mass. Hence we don't need to be panicky as the muscle tissue is increased the body weight is increased. These muscle tissues are thermogenic by nature. This it can help in burning the fat stores. Increase in muscle mass can also increase the resting metabolism which can burn the calories. The energy expenditure is increased by exercising.
It also has positive effect on bone health. Weight training exercises if done regularly can reduce the incidence of osteoporosis characterized by porous bone and low bone mass and increased susceptibility to fractures on the spine, hips and wrists.
Certain exercises that can be helpful to women are:
- Front lunge: Keep your feet apart and torso erect. Take a large step forward and start bending at the hips and bend the knees low to such a point that it is bending up to one point above the ground. Bring it back to position and repeat it with the other leg.
- Curl press: Hold the dumbbells to the sides. Curl up the dumb bells to the bicep curl and press it to the shoulder.
- Lying knee lifts: Lie down straight on the back. Fold the knees and bring the knees to the chest. Hold for few minutes.
Thus each and every exercises need to be done properly. If there is any kind of doubt in terms of technique it is essential to consult a physical trainer.
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