Simple but effective resistance exercises for women at home

There are many resistance exercises for women at home that help tone the body, reduce fat, and improve health.

Resistance exercises for women at home are becoming the top choice of many modern women, because not everyone has time to go to the gym or the conditions to hire a personal trainer.

With just a few simple tools like resistance bands, small dumbbells..., you can completely exercise and improve your body shape right at home.

What is resistance?

Preventive medicine doctor Nguyen Thu Ha (Long Chau Pharmacy System) said that resistance training is the resistance that muscles must overcome during movement. When exercising, the body not only moves normally but also has to resist an external force, thereby forcing the muscles to work more strongly and develop. There are 3 types of resistance training for women at home that women can apply:

• Body weight: This is a simple and easy way to apply movements such as plank, squat, push-up,... using your own weight to create resistance.
• Resistance bands: Compact, inexpensive, with many levels of tension, especially suitable for women because they are safe and easy to use.
• Dumbbells: Just a pair of 1 - 3 kg dumbbells is enough to increase the difficulty of the exercise.

Resistance training is exercises that increase stress on muscles to stimulate muscle growth.

Photo: AI

Benefits of resistance training for women at home

Regularly practicing resistance exercises for women at home brings many obvious benefits such as:

• Firm body shape, effectively reduce fat: Muscle groups such as buttocks, thighs, and abdomen are tightened, thereby helping to quickly reduce excess fat.
• Increase strength and endurance: By exercising regularly, women will feel more flexible and less tired in daily activities.
• Improve bone and joint health: Resistance exercises stimulate bone formation and prevent osteoporosis - common problem in women
• Support stress reduction, improve spirit: Exercise stimulates the body to release the happy hormone endorphin, thereby helping to lift the spirit and effectively reduce stress.
• Keep in shape long term: Unlike short-term diets, resistance training builds a lasting muscle foundation, helping to maintain ideal weight.

Resistance exercises for women at home

Resistance training does not require going to the gym or having a personal trainer, you can completely do resistance exercises for women at home to lose weight and keep your body toned. Below is a list of popular, simple movements that bring clear effects for women's body shape.

Resistance Exercises for the Upper Body

The upper body often accumulates fat in the biceps, shoulders,... which is relatively difficult to reduce if you only do normal movements. Instead, apply the resistance exercises below to overcome:

• Push-up: Place your hands shoulder-width apart, lower your body until your chest almost touches the floor, then push back up. Beginners can use their knees to reduce the difficulty.
• Row with resistance band: Secure the band to a sturdy point, pull your arms close to your body, and keep your back straight to deeply impact the back muscles and triceps.
• Shoulder Press: Using light dumbbells or a resistance band, push your arms from your shoulders up over your head, then lower them slowly.

Resistance exercises for the lower body

Firm legs and round buttocks are always the desire of many women. To improve the lower body, you can refer to some of the following exercises:

• Squat: Stand straight, feet shoulder-width apart, lower hips until thighs are parallel to the ground then stand up, repeat 10-15 times/set.
• Glute Bridge (hip lift): Lie on your back, bend your knees, place your feet on the floor, then slowly lift your hips up, squeeze your buttocks, hold for 3 seconds and then lower.
• Lunge: Step one leg forward, lower your body until your back knee almost touches the floor, then switch legs and repeat 10-12 times on each side for desired results.

Squat - one of the effective and easy to do resistance exercises for women at home

Photo: AI

Combined total body resistance training

When you want to both burn calories and increase endurance, you should apply the full body exercises suggested below:

• Burpee resistance: Start in a standing position, lower yourself into push-ups, and jump up high. This movement increases your heart rate and burns fat quickly.
• Deadlift with rope or dumbbells: Keeping your back straight, bend down and then stand up pulling the weight or rope up, especially effective for the back, buttocks and legs.

Notes when doing resistance training at home for women

Dr. Thu Ha said that to maintain long-term effectiveness, women not only need to focus on exercise but also need to pay attention to their daily lifestyle and nutritional menu. Here are some things to remember when doing resistance training to keep the body healthy and toned.

• Eat enough nutrients: Supplement protein (meat, fish, eggs, milk) and good starch (oatmeal, sweet potatoes) and vegetables and fruits.
• Drink plenty of water: At least 1.5 - 2 liters/day to compensate for sweat and support metabolism.
• Get enough sleep: You should sleep 7-8 hours a day to help your muscles recover. You can rest more at noon if necessary.
• Persist: It takes at least 2-3 months of regular practice to see results, so you need to be patient, not impatient and apply more. healthy diet to lose weight faster.
• Cool down after a resistance workout: Cool down after a resistance workout with rhythmic, non-resistance movements such as swinging your arms, walking, or cycling. Light stretching is also appropriate after resistance training.

Source: https://thanhnien.vn/cac-bai-tap-khang-luc-cho-nu-tai-nha-don-gian-nhung-hieu-qua-185250920151653999.htm