Why should women do withdraw

If you have spent any time on social media recently, you have liked an endless stream of hip periods, glue bridges, and side walking. As women, we are incredibly familiar with the dominant exercises on the hip-for a good reason. Strong gluten is necessary for the strength of the lower part of the body, stability, and yes, aesthetic appeal.

But there is a lost critical piece of the puzzle: The strength of the upper bodyEspecially in The back and the arms. One of the strongest transformational exercises that women often ignore to withdraw. It is not only limited to back, shoulders and weapons, but also enhances the nucleus, improves the situation, and enhances functional strength.

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Why do women find difficult clouds?

Withdrawals are a vehicle movement and the weight of the body requires a high level of Relative power– How strong is for you by comparing you with your body weight. On average, women tend to have a muscle mass at the top of the body and hormones of men, which makes movement naturally more challenging at first.

Other factors include:

• Vibrant mechanical: Women usually have a higher percentage of fat in the body and the distribution of different fats (more in hips and thighs), which transforms the center of the mass.
• Lack of trainingMany women have not focused on the upper body withdrawal movements in their training history, which makes clouds feel strange.
• Psychological barriers: Withdrawal processes are often seen as a “male” or “very difficult” movement, creating a mental mass before trying the first attempt.

But the truth is: Every woman can learn to withdraw with the correct progress, programming and mental.

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Benefits of withdrawals for women

1. Improving the situation

Drag with cute, romidoid, deviant, and backgrounds-all the main muscles of the widespread stability and straight position. In a world dominated by screens and sagging, clouds can literally help you stand longer.

2. Definition of the upper body

Back clouds, biceps, forearms, shoulders, and essential. When it is constantly implemented, it leads to the upper part of the athletic body without the need for endless insulation exercises.

3. The basic power

Strict clouds require complete tension for the body, especially from the heart. The withdrawal training enhances deep basic stability, which improves the position, sports performance and preventing injuries.

4. Job power

The clouds are translated into the strength of the real world: raising children, climbing, carrying groceries, and moving furniture. This functional aspect is to enable daily life.

5. The benefits of hormonal and mental health

Training force, including withdrawals, increases endorphins, supports hormonal balance, and promotes confidence. It often describes women who are rampant first as a mental and emotional teacher.

6. Burning calories and metabolism

Since the withdrawals recruit multiple large muscle groups, they increase energy expenses during and after exercise, which helps in losing fat and metabolic health.

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How can a woman improve in clouds

1. The train with the help of withdrawals first

Use resistance domains or withdrawals with the help of the machine or help the partner to reduce pregnancy and build strength through the full range of movement.

2. Improving the grip of the fist

Dead Hangs, carrying farms, and a suspended towel helps to build the forearm and handicrafts needed to maintain a solid grip on the tape.

3. Enhance the upper body

Include exercises such as:

• Lati assignments
• Undoubted ranks
• Iron rows or dumbbells
• Pull the face
• Negative (eccentric) clouds

4. Focus on paying your strength

Start slowly building your strength through work Perfume clouds Or half the clouds.

5. Use the right shape

• Start from hanging dead with the participating shoulders (active hanging).
• Pull your chest towards the tape, not just your chin.
• Avoid using momentum (unless Kipping with special Crossfit settings) are performed.

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Experience of experimenting progress with clouds for women

repetition: 2-3 times a week
break: 60-90 seconds between groups

Warmet (5-10 minutes)

Week 1: Power Department

Perform 3 rounds:

1. Withdrawal with help (band or machine)) – 6-8 representatives
2. Undoubted ranks – 10-12 representatives
3. Lat with withdrawal (Wide grip) – 10 actors
4. Pulling – 10 actors

Week

Perform 3 rounds:

• heating
• Dead hanging (1 x 20-40 seconds)
• Undoubted ranks – 10-12 representatives
• Dumble class – 12 actors
• Lati withdrawal (wide grip) – 12 actors
• Pulling – 10 actors

Week 3: Gain skills

• heating
• Places are equal to measurement – (3x 10-20 seconds)
• Undoubted ranks -2-3 x 10
• Iron -2-3 x 10 actors
• Lati withdrawal (wide grip) 3 x 10 actors
• Pulling 3 x 10 actors

Fourth week: The practice of clouds

1. heating
2. Half clouds (phases focus): 3-4 groups of 3-5 actors / decrease slowly (3-5 seconds) from the site of the tape
3. Undoubted ranks -3 x 8-10
4. Iron -3 x 8-10 actors
5. Lati withdrawal (wide grip) 3 x 10 actors
6. Pulling 3 x 10 actors

Fifth week: Mastering clouds

1. heating
2. to withdraw – 2 X as a maximum
3. Undoubted ranks 3 x 10
4. Iron -3 x 10-12 actors
5. Lati withdrawal (wide grip) -3 x 10-12 actors
6. Pulling -3 x 10-12 actors

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How to integrate withdrawals into your weekly routine

goal	Weekly strategy
junior	Pro-Up Progressions 2x/Week + Accessory back and core work
Muscle earning (Enlargement))	Differences of clouds (Weighted or volume) 3x/week
Farewell fitness	Combine withdrawals with payments and rows and carry them in circles
Power focus	Use weighted withdrawals and a lower representative (4-6 actors)
Fat loss/air conditioning	Add withdrawals to HIit or training on circles to the effect of metabolism

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Final ideas: Restore the strength of the upper part of the body as a woman

Withdrawals are not only for men. They are for women who want strength, strength, attitude and confidence. Although it may be difficult at first, their mastery is one of the most experienced experiences in the gym. It is time to stop overcoming the day of the back and start building an object that moves, ascends and lives strong – down.

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Keywords

• Withdrawals for women
• Benefits of withdrawals
• Female power training
• The rear exercises for women
• How can a woman do withdrawals
• Exercise of the upper body for a woman
• Female experiment
• Why women struggle with withdrawals

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Reference

1. Bambaeichi, e. et al. (2005). “Gender differences in muscle performance and fatigue resistance during high -density intermittent exercise.” European Journal of Applied Physiology, 94 (3), 325-331.
2. EBBEN, WP, & Blackard, Do (2001). “Power and air conditioning practices for the national power and air -conditioning coaches.” Power and Air Conditioning Research Magazine, 15 (1), 48-58.
3. WestCott, WL (2012). “Resistance training is medicine: the effects of health training.” Current sports medicine reports, 11 (4), 209-216.
4. Schoenfeld, BJ (2010). “Muscle enlargement mechanisms and their application to resistance training.” Power and Air Conditioning Research Magazine, 24 (10), 2857-2872.