Women tend not to put their breasts first when exercising. Generally, the focus is on the hips, abdomen and thighs, which are the areas where fat is most prone to accumulation. As working from home becomes more important Back exercises are also starting to gain attention. But you should know that chest exercises are not just for women who want to change their breasts or tighten their breasts. Chest exercises for women are very important as they can increase strength in daily activities.
HealthShots reached out to fitness expert Varun Rattan, who shares why women shouldn’t skip chest workouts. The chest involves some of the largest muscles in the body. Like any other muscle group, the pectoral muscles should be exercised regularly. To be strong and get a good proportion, Rattan recommends
When you perform a multi-joint exercise, such as the bench press, many muscles are used. Makes you lift more weight This will burn more calories during your workout than doing isolation exercises like front lifts or triceps stretches. Whether it’s pushing a door or throwing things. Your chest works in these activities. Chest training will make you stronger doing these routines.
5 Best Chest Exercises for Women
1. Bench press
• Lie down on a bench and hold a barbell with your hands slightly wider than shoulder width.
• Release the barbell by lifting it up and slowly. descends to the base of the sternum
• Push the barbell back up by pushing yourself into the bench.
There are several variations of this exercise, including the incline bench press and dumbbell bench press. cable bench press and a bench press with a smith machine. experts say
2. Cable press or crossover
• Install two cable pulleys at shoulder height. • Take a step forward and extend your arms outward, keeping your elbows slightly bent.
• Bring your hands together in front of your chest and pause briefly before returning to the starting position.
3. Through the chest
• Hold a medicine ball in both hands at chest level. You can either sit or stand. In front of a wall or with a partner
• Throw the ball away from your body. As you are gripping, be sure to flex your elbows and shoulders to absorb the impact.
• Kneel on a mat or floor and stretch your legs behind you.
• Your hands should be shoulder-width apart and fingers pointing forward. Work your abs, glutes, and abdominal muscles to keep your torso strong. And make sure your head is in line with your spine.
• As you inhale to lower yourself to the floor • As you exhale, push your torso up until your elbows are fully extended. Make sure your spine is in a neutral position. And don’t let your lower back sag or your hips rise.
5. Strip punch
• Stand with your legs apart with your back high. and bend your knees slightly
• Wrap the strap around the pole at shoulder height. turn your back to the pole Then hold the other end of the string firmly with your palm facing down.
• Keep your feet firm on the floor. tense the core and straighten your arms
• When you reach the end of the move. Hold for a moment before slowly return to starting position
Things to remember about chest exercises
Yes, the pectoral muscles are essential to our daily activities. But don’t overuse any one muscle group. You might end up with posture imbalance, says Rattan from The Body Science Academy, Noida, that it’s equally important to work the back muscles like the rhomboids, trapezius, erector spinae and back delts. Counterweights help us maintain an upright posture. Ignoring your back muscles and exercising only your chest can make you look slouchy.
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