Looking For Most Pretentious Workout Routine For Women Athletes?
Gone are the days when only men were active in sports. Today, women are equally involved. But, when it comes to the planning of a workout routine for women athletes, it can be quite a challenge. Therefore, we have prepared an ideal workout plan for the women to follow. However, feel free to do the variation of these exercises as you gain strength along the way.
1. Reverse Fly
Set Reps: 3 x 12
To begin with, this exercise, grab a pair of dumbbells. Make sure to stand with your shoulder hip width apart with the knees bent. Bend forward at the hips, making a 45 degree angle and keeping the back flat. Now, raise both your arms to the side maintaining a slight bend in the elbows, while squeezing the shoulder blades together. Return to the initial position and repeat it all over again. Being an isolation exercise, it targets the upper back and the rear muscles of the shoulders. Thus making it the best exercise for the women athletes to incorporate into their daily routine.
2. Close Grip Chin Up
Set Reps: 3 x 10
This exercise works out the middle and lower back. In order to perform it, all you need is a bar attached between the two hinges to hang on. So, place your arms close to each other and hold the bar with your palms facing you. Let your arms be fully extended, Consider this to be your starting position. Cross your ankles with each other and bend your knees in the air. Pull yourself up until your chin touches the bar and the elbows are totally bent. Return to the initial position and repeat again.
3. Dumbbell press
Set Reps: 3 x 12
Most of the women avoid chest training, but they should not. It helps to avoid injuries and to balance out the upper body strength. Therefore, it is not just only considered as one of the best exercises for women athletes, but also for every woman. Hold the dumbbells in each hand, slightly raised above the shoulders. Take a deep breath in and exhale as you press the dumbbells up until the arms are straight. Keep your elbows close enough to stress the triceps, but far enough from the body to stress the shoulders.
4. One Arm Rope Cable Row
Set Reps: 3 x 12
Position yourself around 3 feet from the cable machine with a single handle attached to the lower pulley cable. Adjust the stack of desired weight and grasp the handle with your right hand. Bend your knees slightly and place the left hand on the thigh for stability. Start with the overhand position and begin to pull your arm towards your side as far as possible. Twist your wrist to form a neutral grip. Now, slowly lower the weight, twisting the wrist back to the overhand position to repeat with the opposite arm.
5. Kettlebell Swing
Set Reps: 3 x 12
To begin with another one of the best exercises for women athlete, stand over the kettlebell. Let your feet be shoulder width apart. Chest up and shoulders back down. Squat down, grip the kettlebell and keep your arms long & loose. Retract your shoulder blades as you engage your core and slightly bend the knees. Lift the kettlebell off the ground. Then, let it to swing between your legs and travel no higher than your shoulders. Then, allow the kettlebell to swing down and back through the legs in a controlled manner. And, immediately and fluidly move into the next rep. So, dear ladies do not fall for the faulty recommendations for your workout routine. To stand against a tough competitor, it takes a lot of strength, speed endurance and that can only be achieved by working out. So, just don’t give up, keep fighting!