Find out how some precautions during practice are important to avoid injuries and guarantee good results
A significant change in the standards of female physical activity is redefining the environment of academies and perceptions about well -being. The training of strength, historically associated with the male public, records a significant increase in female participation, consolidating itself as a central method for health and longevity. First we saw much more the search for women in modes such as pilates, yoga and swimming. Today the scenario is different: they are looking for bodybuilding, crossfit and calisthenies lessons.
In 2024, Strava, the global application for the monitoring of physical activity, identified the training of the force as the most method of growth among women, with a 25% increase uploads. The change also affects the structure of the gyms: the fitness of the US network planet has announced this year the removal of over 40% of cardiovascular equipment in 1,700 units to make room for weights and functional training, following high demand.
“This transition is not only a preference, but a deeper understanding of the faceted advantages of strength training for women’s health. We have observed a growing adhesion that transcends aesthetics, focusing on long -term vitality […]”Explains Camila Midori, Namu physical education platform, health and well -being.
For women who want to start in bodybuilding or strength training, Camila Midori lists practical suggestions. Check!
1. Start with the bases
Exercises such as squats, rigid, bench and lines are essential to build a solid base. If you don’t feel quite safe for multi -articular exercises, opt for devices, such as extensor chair, machines bench, flexor table or oars on the machine.
“When the woman dominates the fundamental movements well, it reaches security to progress in a structured and supported way, avoiding frustrations and expanding the results over time,” says Camila Midori.
2. Suitable the load
The progression of the load is an indispensable factor in the training of the force. Responsible for hypertrophy and physiological adaptations. The ideal is progressively increasing the weight, always respecting the limits of the body to avoid overload and injury. “The progressive increase in the load is a powerful stimulus to generate strength adaptations and hypertrophy in training, accelerate evolution and strengthen the perception of one’s limits,” he explains.
3. Investing in the technique
More important than the quantity of weight is to perform the movements correctly. A good execution of the movement prevents lesions and provides higher results than high loads and poor execution. “The refined technique transforms any repetition into learning and evolution. More than avoiding injuries, it teaches the body to move correctly and efficient, which also affects daily tasks,” says the expert.
4. Combine with mobility and stretching
The combination of strength training with the exercises mobility And stretching will improve your results. Flexible and mobility muscles are responsible for better movement techniques. In addition, they also promote greater autonomy and quality of life.
“The strength gains improved when combined with flexibility and elongation, acting as invisible allies. Without them, training loses most of its performances and its results can be compromised”, warns Namu Professional.
5. Persistence counts more than the intensity
The coherent and regular formation over the weeks will bring much better results than sporadic and very intense training. “The regularity creates a cumulative effect that it is not possible to generate any isolated session. It is in the sum of small progress that appear great results,” says Camila Midori.
6. Train with follow -up professional -Up
The strength or training of bodybuilding should always be performed with the accompaniment of a physical education professional. This expert evaluates individual needs, indicates the More appropriate exercisescorrects the posture and regulates the load safely. In addition, follow -Up helps to prevent injuries, improves performance and guarantees that the desired results are achieved healthy and effectively.
By Mayara Sakumoto
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
