All athletes make mistakes. Girls are no exception. Check out the top 9 women's gym mistakes to avoid in your workouts. Experienced athletes will always be able to see the mistakes beginners make when visiting the gym. Today's article will be useful for girls who can find out the TOP 9 female mistakes in the gym.
Mistake # 1: Repeating daily workouts
If you have not been able to communicate with an experienced trainer and your experience in the gym is not long, then most often it is simply impossible to understand that the muscles should rest after exercise. With a daily visit to the gym, the muscles do not have time to recover, and for this reason they will never be in good shape.
Each muscle group needs at least 48 hours of rest. It will be even better if the training of each muscle group takes place once a week. At the same time, if you pay a lot of attention to your muscles in the classroom, you will be surprised how much progress you can achieve while doing this. Resting your muscles is just as important as the workout itself.
Mistake # 2: Fear of dumbbells
Many girls are still sure that lifting weights will make their figure less attractive. Do not be afraid of this. Remember that using only aerobic loads in training cannot lead to significant changes in the body. Of course, a certain amount of fat will be burned in this case, but this will not change the general situation.
Only through strength training will your buttocks become more elastic, your calves will acquire "appetizing" outlines, and your stomach will become flat. The more muscle you build, the more calories you burn. In addition, during strength training, bone tissue is also strengthened, which will help to avoid osteoporosis.
Mistake # 3: Drinking too little water
Of course, this recommendation applies not only to girls. If you look closely at the visitors of the halls, then very few people drink as much water as necessary. Just pay attention to experienced athletes, and they drink a lot of fluids.
This is due to the fact that during training, the body loses a large amount of water, and this loss must be replenished. If this is not done, then the body will get tired much earlier than necessary. It should also be remembered that water helps to eliminate toxins from the body, protects joints and helps accelerate metabolic processes.
Mistake # 4: A lot of cardio
Many women believe in the miraculous power of cardio. But with a high intensity of aerobic exercise in the body, the synthesis of cortisol, which destroys muscle tissue, is accelerated. The less muscle mass you have, the slower your metabolic reactions proceed. It is enough to use cardio training for a maximum of 40 minutes in one session. However, you should also take into account the individual characteristics of the body and select the optimal cardio load on an individual basis.
Mistake # 5: Wide Grip Deadlift Technique
As mentioned above, mistakes are common to all beginners. But many girls make the same mistake when doing wide-grip vertical rows. This exercise is aimed at developing your back muscles. Often, when performing a movement, girls use only their hands and are late with the push of a sports equipment.
The correct exercise is performed as follows. The hands on the bar should be slightly wider than the shoulders, and the barbell should be pulled slightly above chest level. In this case, the body should deviate slightly.
Mistake # 6: Wanting to reduce the size of the waist, the press is heavily loaded
Perhaps the most popular exercises for girls are exercises for the development of the abdominal press. This is understandable, because everyone wants to have a slender waist. However, this is a big misconception and thus you will not be able to reduce the fat deposits in the abdominal area. The only thing that you will achieve with this is to create the illusion of a dense belly. First, you need to get rid of fat and this will require cardio and a dietary nutrition program. Only after that, thanks to exercises for the development of the press, you can make your figure even more attractive.
Mistake # 7: wanting not to sweat and using a lot of perfume
Girls should remember that training takes place in the gym and sweating is a natural process. You should not be afraid of your makeup, and even better if it is absent during classes. This is not a date, but training.
The same should be said for spirits. Not the most pleasant moment when, while exercising on the treadmill, you get a portion of highly scented perfume. It should also be remembered that some people may be allergic to different odors.
Mistake # 8: Not eating protein after training
This mistake is common not only for girls, but also for guys. After intense training, it is necessary for the muscles to recover as quickly as possible. However, this does not happen, since a deficiency of protein compounds is created in the body. It is to restore muscle tissue that protein shakes should be consumed after a workout session.
In most rooms, they can be purchased, but you can quickly prepare them yourself. Whey protein with added glutamine is a very good post workout drink. Try a post-workout mixture of 40 grams of protein, 50 grams of carbs, and 5 grams of glutamine. Also, it will not be superfluous to provide the body with healthy fats, using special food additives for this.
Of course, when determining the required amount of the above substances, one should pay attention to the characteristics of the organism. For this reason, if possible, consult a specialist.
Mistake # 9: Leaning to the side
Many girls like to perform this exercise and at the same time do not even suspect that in this way they only expand the waist. But you want to achieve exactly the opposite effect.
So you met with the TOP 9 women's mistakes in the gym. Try to avoid the described mistakes, and progress will not be long in coming.
For more information on women's mistakes in the gym, see this video:
