Many women go to the gym without the guidance of experts. Therefore, they keep doing exercises for the upper body muscle groups but ignore some other important muscle groups.
Lack of training for the upper body muscle groups not only affects the imbalance of your body but also increases the risk of injury, muscle pain and limits training performance. Below are 5 muscle groups you often ignore.
1. Upper chest muscle group
Women often think that bench press exercises will make their chest flatter or only help their biceps bigger. This is completely wrong. Women do not produce enough testosterone (which is higher in men) to have firm breasts, and so breast size is often determined by genetic factors.
However, exercises for the upper body muscles, especially the upper chest muscles, will help you to have a great figure (improve what you already have), adjust your posture, run, and how to carry things when necessary. The appropriate exercise for this muscle group is the bench press. Use enough weight that you can carry with the most accurate training instructions.
2. Transverse abdominal muscles and oblique abdominal muscles
Next, regarding the upper body muscle groups that need to be exercised a lot, you should pay attention to the abdominal muscle groups. The abdominal muscle system is divided into rectus abdominis, transverse abdominal muscles, internal oblique muscles, and external oblique muscles. The rectus abdominis is the main muscle to create a sexy six-pack, so many people only focus on this muscle. However, the role of the remaining muscle groups is very important. The oblique muscles help you balance your upper body, help you lift heavier weights, and create a firmer waist.
The transverse abdominal muscles participate in breathing and most movements of the limbs, help balance the body and support the activities of the back. Do exercises for these muscle groups in parallel with exercises for the rectus abdominis muscles such as cross-legged crunches, V-bends, cable twists and leg raises.
3. Triceps (back of the arm)
The triceps (back of the arm) is one of the muscle groups on the body that women often ignore when working out at the gym. The front of the arm is often focused on because this muscle group creates the “mouse” that we often wish to have when working out at the gym. However, ignoring the back of the arm, responsible for flexing and extending the arm, will not create strong, toned arms. You can exercise this muscle group with dumbbell exercises, push-ups or cable push-ups.
4. Hamstrings
Many women avoid working out their thighs because they are afraid of big thighs. But the hamstrings are a particularly important muscle group that connects the knee and hip, so if this muscle group is too weak, it can easily cause knee injuries. In addition, when the thigh moves when running, any weakness in this area can cause injury and pain to the glutes and lower back muscles. Focus on movements that keep the legs in line with the body. For example, exercises such as kicking the back of the leg, and balancing the heel on the exercise ball.
5. Middle and lower back muscles
The middle and lower back muscles are also muscle groups on the body that women often ignore when working out at the gym. This is a very important muscle group that determines the strength of the back as well as the strength of the whole body and is the bridge between the upper and lower body of the body. Most women only do a few traditional back exercises that focus on the upper back. The middle and lower back actually pull your shoulder blades down, and not exercising them can cause your body to curve. Perform T-back and Y-back exercises with appropriate weight and be sure not to hunch your shoulders or accidentally put pressure on your upper back muscles.
