راهنمای کامل تمرین در خانه برای زنان (۶ برنامه)

This is a program perfect for women at every level of their lifting journey, ranging from complete beginner, intermediate, to advanced level lifters. The six separate 8-week at-home lower body focused programs are for those who want to build muscle and strength all within the comforts of your own home! The inclusion of multiple options are to help suite your training style and preferences. As well as alternate equipment exercises to accommodate different equipment you may have in your home gym, with video demonstrations done by Stephanie for every exercise! TOC 3 About this Program 4 About Stephanie 5 Abbreviations & Key Terms 6 FAQ 7 Equipment Recommendations 12 Beginner 13 Intermediate & Advanced Programs 14 Why Women Should Lift Weights 17 Program Structure 18 Beginner 18 Intermediate 19 Advanced 19 Program Progression 20 Examples 20 Training Principles That Are Important 23 Technique 23 Progressive Overload 23 Mind-Muscle Connection 23 Training Principles That Are NOT Important 24 Soreness 24 Keeping Your Heart Rate High 24 Switching Things Up 24 Program Principles 25 Frequency 25 Volume 25 Effort 25 Rest Periods 25 Recovery 26 Rate of Perceived Exertion (RPE) 27 Nutrition Recommendations 29 Cardio Recommendations 30 Warm Up 31 Purpose 31 Common Mistakes/Misconceptions 32 Difference from "Warm Up Sets" 32 How to Determine Your 1 Rep MAX 33 Functional Anatomy 34 Muscle Contraction 34 Joint Actions 46 Warm Up Protocol 48 Lower Body 49 Upper Body 49 Full Body 49 Programs 50 Beginner 50 Beginner 3-day Bodyweight Full Body Program 51 Beginner 3-day Bodyweight & Dumbbells Program 75 Intermediate 92 4-day Lower/Upper 92 4-day Full Body 125 Advanced 158 4-day Lower/Upper 158 4-day Full Body 191 Contact 224 References 225 Disclaimer 227