Complete Fitness Guide for Women! ( Compulsory Exercises )

The must-have for your workout

Compound exercises

Exercises / compound movements are poly-joint exercises which therefore requires the largest muscle fibers and thus! This is where you take in strength and volume uniformly. Make sure you perform compound movements for each workout.

In addition to everything described above, they work the abdominal and cardio sheathing, and yes, these exercises are difficult to perform but effective!

Here is a list of compound exercises:

squatting

Deadlift

slots

tractions

Dips

Bench

military developed

Pumps, etc.

Isolation exercises

Isolation exercises are compound movements after they complete them. They are used to increase strength and muscle mass of a muscle group. For example, if you make the curl bar, you are targeting only the biceps. They should be placed in a sitting, but to a lesser extent than compound exercises.

Here is a list of isolation exercises:

bicep curl

triceps extension

calf extension

Leg curl / extension

Lateral Raises (shoulders) etc.

Choosing the right number of sets and repetitions

There are 3 types of development:

Strength

hypertrophy

Endurance

You will seek to develop your strength but especially hypertrophy (increase in muscle size). How to proceed ?

This is done in several steps:

Warm-up : If you slog for example legs, warm on several series without draining your energy reserve. Make sets of 5-8 reps slow, with time off for 2 to 3 minutes so that your body is preparing for what will happen next.

Power-set ! You will perform two sets of force. Ie two series where you put a weight that puts you to fail at the 3rd repetition, very heavy and demanding. 3 minutes rest between each set.

You descend, and this is where you will work hypertrophy. Your muscles and nervous system are alerted to the maximum and all fibers are then ready to be recruited. All the exercises that follow, you will perform a series that bring you to failure from 6 to 8 repetitions. And towards the end of a session, series that put you to fail between 8 and 12 repetitions. So you will work type II fibers, it is they who will be subject to the "hypertrophy.

You tell yourself, "It looks like a grueling workout, man." Yes and no. Yes because the body must be surprised and should get out of his comfort zone. Not because you're too used to seeing girls in your room, on facebook or youtube to make simple and light movements, that lead to no result.

Late in the session, a technique that works well also is to perform a few sets of 15-20 repetitions, eg the press, squat or bench press to fully complete your muscle and bring him the maximum of blood.

Do not be afraid to fail!

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