Strength training for women: Create your dream body without trainers and diets

Learn how to build a strong and beautiful body This book is written with the aim of teaching women to build a beautiful body with toned buttocks, chiseled legs, proud posture and a seductive back that emphasizes the waist. The book will tell you about the most effective exercises for all muscle groups in your body and can be useful for women to work out in the gym or fitness center. The book is written in simple language and will be understandable even for those who begin their athletic journey to the body of their dreams and contain basic information on all sports sciences and methods, which is necessary for the correct start and productive continuation of classes. The book introduces the building of weekly split workouts and various training tools to achieve the best results. What is inside the book? You will find descriptions and illustrations of basic and isometric exercises for all muscle groups, including muscles of the arms and shoulder girdle, pectoral muscles, back, pelvic and legs muscles. You can customize your workout routine to get rid of excess fat in problem areas, strengthen muscles, shape your body as you like and develop flexibility and endurance. But whatever goals you set for yourself, the exercises and recommendations in this book will help you look more attractive, feel younger, healthier and slimmer. Workouts based on the exercises and techniques described in this book will guarantee you fast results with minimal effort. In your hands, this book will become an assistant and a tool with which you can achieve any goal in building the body of your dreams. Target audience For women of any age and level of physical fitness, who want to develop strength, flexibility, make their body beautiful and young, and also maintain all body systems at a sufficiently high functional level. Download Directly from Usenet. Sign up now to get Two Weeks of Free Chapter 1. Introduction to women's strength training Pros of strength training for females Features of female physiology in strength training Chapter 2. The basics of building strength workouts Full body or circular workout 2 day split workout for upper or lower parts of the body 3 day split workout - deadlifts, bench press and legs 4 day split workout for large and small muscle groups 5 day split workout for a specific muscle group Variable factors of the training process Chapter 3. Exercise classification and selection Complex or multi-joint exercises Isolating or single-joint exercises Chapter 4. Training tools for workouts Approaches Supersets Complex approaches Pyramid-based approaches Preliminary fatigue Rest time between approaches Priority principle The principle of "time under load" Eccentric phase Concentric phase Isometric phase Neuromuscular communication Chapter 5. Shoulder muscles training Exercises for the front deltoids Exercises for the side head of the shoulder Exercises for the back head of the shoulder Additional shoulder exercises Approaches and repetitions Chapter 6. Back muscles training Back multi-joint exercises Back isolation exercises Synergy in movements Approaches and repetitions Chapter 7. Arm muscles training Triceps Biceps Forearms Training set for the arms Chapter 8. Pectoral muscles training Basic exercises for the pectoral muscles Isolation exercises for the pectoral muscles Approaches and repetitions Chapter 9. Leg muscles training Exercises for training the quadriceps Exercises for training the back of the legs Exercises for training the buttocks Building a training program for leg muscles Chapter 10. Abdominal muscles training Isolation exercises for the abdominal muscles Chapter 11. Calf muscles training Isolation exercises for the calf muscles Chapter 12. Preparation for training in gym Chapter 13. How to eat properly for exercise Nutrition rules for better results What to eat for gaining muscle mass What to eat for losing weight Nutrition and natural stimulators Amino acids Chapter 14. Conclusion About Author