Strength Training for Women – Benefits and Equipment Required

In the last several years, compelling arguments regarding benefits of strength training for women were made by researchers. Still, there is very less number of women who prefer weight training exercises instead of cardiovascular exercises. Resistance training doesn’t mean hitting weight room and doing vigorous weight lifting exercises. Rather, there are too many simple options that you need to explore. Simple strength training workout routine can have a lot of benefits for women. Here you will come to know about the advantages of strength training for women and the equipment used doing these exercises.

Benefits of strength training for women

Listed below are some important benefits of strength training for women.

Decreases risk of osteoporosis – Research shows that strength training help increase bone density, enhance bone modeling and reduce the risk of osteoporosis – bone weakness in elders that leads to severe fractures. This exercise regimen, when coupled with increase in dietary calcium, gives best results.

Helps lose weight – Studies have shown that women who perform weight training exercises lose significant amount of weight along with making their muscles stronger. This is because such workout routine strengthens lean muscle and also improves metabolism that burns a lot of calories.

Reduces risk of injuries, back pain and arthritis – Strength training not only strengthens muscles but also build connective tissues that results in increased joint stability. This strengthens joints and prevents any injuries. Strength training reinforces lower back muscles and helps alleviate back pain. They also relieve osteoarthritis pain by making joints strong.

Reduces risk of heart diseases and diabetes – Researches have shown that weight training is perfect for lowering risks of heart diseases and diabetes. They improve cardiovascular health and lower cholesterol level and blood pressure.

Helps relieve depression – Counselling and aerobic exercises are usually considered helpful for relieving depression symptoms but studies have shown that strength training is also helpful for fighting depression. They increase glucose utilization in the body that minimizes risks of diabetes.

Equipment used in strength training

Here are the equipment that are used in different weight training exercises.

Dumbbells – Dumbbells are perfect weight lifting equipment. They stimulate your muscles and burn more calories. They are an ideal equipment for ab workout and strengthening arms, shoulders and back. Dumbbell exercises will help improve your posture and relieve chronic back pain.

Kettle bells – If you want to strengthen muscles and burn calories, kettle bells are a good option for you. You can use kettle bells for abdominal exercises in home, without having need to go to the gym.

Weight machines – weight machines work on different muscle areas of body. You can get professional’s advice to use this equipment and get most out of your workout.

Bottom line

Strength training exercises that can be done using some simple exercise equipment carry a lot of benefits for women. Follow proper strength training regimen and bring improvement in almost every aspect of your life – whether it’s physical well-being, physical appearance or mental health.

Boxing Techniques – How To Use Hand Wraps

During boxing fights and practice sessions, a pair of boxing gloves is usually used as it prevents injuries and cuts from your hands and lets you practice and fight in a better way without getting hurt. But even when the gloves are on, your hands get somewhat damaged and your grip does not improve too much. To overcome the flaws in the gloves and to perform even better with firmer grip, you need to use hand wraps inside your boxing gloves. It will add to the cushioning of the gloves and fill the empty spaces in the gloves which reduce your grip and prevent you from making the best use of your gloves. Hand wraps can be found easily in stores and markets and are not priced too high. But buying the wraps is just the beginning and using them to appropriately wrap your hands is a completely different story. The steps to wrap your hands are not difficult but must be followed with proper care and focus. Here are the steps which you must follow if you want to get your hands properly wrapped.

·         Make an ‘X’ shape on the back of your hand by wrapping diagonally from thumb to little finger and then from below the little finger to index finger. At the end, your thumb will be enclosed in between.

·          

  Now start from the index finger and circle the wrap around your knuckles and lower half of the four fingers.

         Now bring the wrap down from the index finger to the wrist (below your little finger).

·         Now bring the wrap from below the palms to your thumb horizontally.

·         Now encircle your wrist horizontally.

·         Now wrap the lower half of your thumb.

·         Now bring the wrap from below your thumb to your little finger diagonally.

·         Now wrap the lower half of all your fingers, but don’t wrap the thumb.

·         Now bring the wrap to the wrist, use the remaining hand wrap to encircle your wrist and then finish the wrapping process.

These are the 9 simple steps which you need to follow if you want to use hand wraps in a proper way.