montazeri
April 23, 2025
Uncategorized

Bodybuilding has many branches such as fitness, bodybuilding and classic bodybuilding. Among the different branches of bodybuilding women usually choose women’s fitness. In fact fitness is very important for women and by going to the gym and fitness, women try to keep their bodies in good shape. Of course fitness is not achieved only by going to the gym and exercising and diet and food are also very effective. Stay with us in the rest of this Fit Play article to get to know more about What is women’s fitness tips and things about this popular and attractive sport like womens fitness work.

Does women’s fitness have heavy weights?

In women’s fitness there is no need to train with heavy weights and for Womens fitness, it is possible to form muscle mass in the body with lighter weights. The main goal of Womens fitness is to make the body fit and well shaped. In this exercise, excess fat is also burned and as a result you will also lose weight in women. In fact women’s fitness is associated with burning fat and reducing calories. For this reason, it brings the beauty of the body to athletes.

The main purpose of Womens fitness

The main goal in Womens fitness exercise is not to gain muscle mass for this reason, less muscles are involved in exercise. In this sport, stretching and aerobic exercises such as bicycles and ellipticals help to increase muscle strength. This exercise increases bone density in women and reduces the possibility of diseases such as diabetes, breast cancer and cardiovascular disorders.

What are the benefits of fitness for women?

Womens fitness sports have many benefits and female athletes should fully understand this sport and its effects on their life and body. The benefits of womens fitness include the following:

Increased fat burning
Calorie reduction
Increase muscle strength
Increased bone density
Reducing the risk of cardiovascular diseases
Reducing the risk of diabetes
Reduction of lung cancer, colon cancer and breast cancer
Cholesterol reduction
Reducing stress
increasing the self confiedence
depression treatment
Improve skin and hair health
pain relief

The most common and famous womens fitness exercises

Some movements in women’s fitness are fixed and very famous and important. We mention these famous and common movements below for your further information :

walking
Interval exercises
squat movements
Super Man Movement or Loin Fillet
All kinds of swimming movements
sat down
Planck movements

Is exercise walking useful?

You can walk anywhere and anytime with proper sports shoes. Walking helps the body burn 500 calories per hour. You can start walking from 5 to 10 minutes a day and increase it to 30 minutes to 1 hour a day. Interval movements are also recommended because the change in speed during training sessions stimulates the aerobic system to adapt. The stronger the adaptation, the better the calorie burning.

Women’s fitness and slimming

The goal of some women is to exercise get fit and lose weight. In fact one of the best sports for women to lose weight is women’s fitness, which gives women the gift of fat burning and fitness. Of course as we said, it is not only exercise that causes weight loss and fat burning. The food consumed by female athletes is very effective on womens weight loss. The following dietary recommendations are very effective for womens weight loss and fitness which we have presented below :

Drinking lukewarm water with fresh lemon juice
Consuming raw turnips
Consuming cooked vegetables such as spinach that do not need oil when cooking
Consuming rice in cut form and with little oil
Consume fish at least twice a week
Consuming tea and coffee in a diluted form and as little as possible
Consuming foods containing B vitamins such as lentils
Early dinner helps women lose weight
Consuming vegetable seeds such as walnuts and almonds
Low use of foods such as pickles and pickles
Consumption of low-fat dairy products
Drink 8 glasses of water a day
Consuming foods with vitamin C such as oranges, fresh parsley with meat for better iron absorption

How many groups are there in the gym?

When you want to go for fitness movements in the gym, what may not be available in video fitness training is information about its groups. In fact by knowing the fitness movements at home you can reach your goal faster and take a more principled step in this way. In order to have an ideal and fat free body in this sport, there are four muscle groups, which we have described below so that you know which of these groups the fitness exercises in the gym belong to such as :

Neck and hip muscles
triceps and deltoid muscles
Chest muscles
Armpit muscles

Fitness program – neck muscles

The first group that we discussed in the section of fitness exercises in the gym is related to neck and hip muscles. Therefore in this section, we want to discuss the fitness program regarding the neck muscles so that if you do not have enough time for video fitness training you can get the necessary information in this section. To strengthen the neck and neck muscles you can go to the following fitness exercises :

Movement of the neck from four main angles (to strengthen the neck muscles)
Performing the bridge on the neck axis (to strengthen the neck muscles)
Col with barbell (to strengthen the height and thickness of the col)
Dumbbell push-up (to strengthen the muscles of the neck)
Barbell squats from the back (to strengthen the posterior muscles of the neck)

Fitness program – shoulder muscles

The second group that we discussed in the fitness section of the gym is related to the triceps and deltoid muscles. Therefore in this section, we would like to discuss the fitness program regarding the triceps and deltoid muscles so that if you do not have time to go to video fitness training you can get the necessary information in this section. To strengthen the triple shoulder and deltoid muscles you can go to the following movements :

Parallel dumbbell press (to round the shoulders)
Spreading from the front (to strengthen the anterior part of the head)
Spreading from the side (to strengthen the middle part of the shoulder head)
Nashrakham (to strengthen the posterior part of the shoulder head)

Fitness program – chest muscles

Skipping the next two groups it is time for the third group, which is specific to the chest muscles. Therefore in this section, we want to discuss the fitness bodybuilding program regarding the chest muscles so that you can find the information you are looking for here without the need for video fitness training. To strengthen the chest muscles you can go to the following movements :

Chest press with barbell or dumbbells (to strengthen chest size)
High chest press with barbell or dumbbell (to strengthen the volume of the upper part of the chest)
Dumbbell chest (to separate and create chest line)
Dumbbell upper chest rack (to separate and create the upper chest line)
Barbell press under the chest (to shape the chest)
Butterfly or disc (to separate the breast line and strengthen the breast volume)

Fitness program – armpit muscles

The fourth and last group that we have to deal with in order to know whether the movements you want in this section or not is related to the armpit muscles. Therefore in this material, we want to discuss the fitness program regarding the armpit muscles so that you can get the answer to what is in your mind right here. You can go to the following movements to strengthen the armpit muscles.

Barfix types (for general strengthening of armpit and back muscles)
Lath from the front (to strengthen the upper part and increase the width or width of the armpits)
Lat from the back (to strengthen the back muscles and increase the width or width of the armpits)
Pulling (to strengthen armpit and back muscles)
Underarm barbell bend (to strengthen the lower part and effective in strengthening the thickness of the armpit)

Fitness training – swimming

Swimming is one of the oldest and best movements of this sport which is loved by many people because every person can control the pressure of this movement by changing the position of their hands. For this reason, we continue to teach fitness about swimming movements :

Kneel on a long mat.
Bring your feet together behind your head.
Open your hands shoulder width apart.
Slowly raise your body weight.
Keep your body straight and without any bending.
Lower your body while keeping your torso straight and your head in line with your spine.
Meanwhile, your elbows should be bent outwards.
At the end, keeping the same position and putting pressure on your hands, move upwards.

Fitness training – raising the opposite arm and leg

Another movement of this sport that many people think is difficult is raising the opposite arm and leg. But dont worry this movement is very suitable for softening the troublesome areas of the upper part which we have discussed in fitness training :

Sleep with your palm on your stomach on a single bed.
Stretch your legs.
Slowly bend the legs from the ankles to the soles of the feet.
Raise your hands above your head with the palms of both hands facing each other to stretch.
In the meantime, place your head in a way that is in line with your spine.
Exhale your central abdominal muscles.
Slowly lift one set and one opposite leg off the ground and keep it straight.
At the end, return your hands and feet to the same starting position after a few seconds.

Women’s fitness movements – swimming with bent knees

If for any reason you dont like the simple swimming movement we suggest swimming with bent knees in women’s fitness because it is a wonderful alternative. For this reason we have given a brief description of how to perform this movement which consists of :

Kneel on a mat.
Keep your feet close together behind your head.
Slowly bend forward and place your palms flat on the mat

With your fingers pointing forward, open your hands shoulder width apart.

Slowly lower your body towards the ground
While you have kept the position of your trunk in the same rigid position, your head should be in line with the spine.
At the end, push your hands back up.

Womens Fitness Exercises – Downward Facing Dog

Another fitness movement for women is downward facing dog. You must be calm to perform this movement so that you can perform this movement in a controlled manner, which is suitable for stretching your leg muscles. For this reason we have explained this movement in the following :

Kneel on a mat.
Keep your feet close together behind your head.
Slowly bend forward and place your palms flat on the mat.
With your fingers pointing forward, open your hands shoulder width apart.
Then get into a swimming position.
Exhale slowly while keeping your torso tight.
Transfer your weight to the back of your body by pushing your hips back and up.
Finally, pull your hips up so that your hands are parallel to the spine.

Training of fitness movements – sitting with bent knees

Sitting with bent knees which is also called crunch, is one of the movements of this sport that we want to address in the training of fitness movements. The way to perform this movement that strengthens and strengthens the central core of the body is as follows :

Lie on the mat in an open arched position.
Bend your knees so that the soles of your feet are flat on the floor.
Your knees should be bent so that your heels are 30 to 45 cm away from your tailbone.
Put your hands behind your head.
Push the shoulder bones together.
Keep your elbows straight and parallel to your shoulders.
Contract the abdominal and central muscles and slowly bend your chin towards the chest.
Finally, while the soles of your feet, your tailbone and your back are in contact with the mat, lower your body backwards.

Teaching fitness movements – sitting up with one leg raised

Another attractive movement of this sport is sitting by lifting one leg, which is the same as regular sitting. For this reason in the continuation of the training of fitness movements we have given a brief but comprehensive description of it which consists of :

Kneel on a mat or exercise floor.
Keep your feet close together behind your head.
Slowly bend forward and place your palms flat on the mat.
With your fingers pointing forward, open your hands shoulder width apart.
Slowly lower your body to the ground and at the same time lift one leg back and up.
While maintaining the rigid position of the trunk and head in line with your spine, press up.
At the same time, lower your leg to the first position and parallel to the other leg.
At the end, press until the hands are completely straight in the elbow area and your left foot is on the ground.

womens fitness work – Plank from the front

This movement may seem difficult at first glance but it will become easier with women’s fitness training at home and continuous practice. For this reason we have given a brief description of how to perform this movement which is very suitable for your stomach :

Lie with your palms on a mat while keeping your elbows close to your sides and just below your shoulders.
While your hands are in front of you, place your palms on the floor.
Extend the legs and put the paws on the ground.
Slowly lift your whole body off the floor or mat by keeping your trunk and legs stretched.
Finally, while stretching the knees and keeping the trunk straight. Slowly lower your body towards the mat.

the final conclusion

In the final summary of this Fit Play article to know What is women’s fitness and womens fitness work we discussed muscle groups so that you know which group each movement belongs to. Also in the following What is women’s fitness we discussed the most important movements of this sport for women and know What is women’s fitness, so that you can make useful use of this article. In the last words of this article What is women’s fitness we hope that the above information like What is women’s fitness or womens fitness work will be useful for you and that you will have a good time by using it.