Many women often have a problem with their body awareness after pregnancy. They feel too fat and unattractive and want to regain the body they had before pregnancy. Many ladies used to have little to do with this topic and now try to get closer to the topic of fitness and healthy in their current life situation nutrition to inform. What then often remains is the firm decision on a new membership in a fitness center.

Why do I need a warm-up before training?

After you've decided on a suitable studio, you want to start training. It is important for your body that you start slowly, because the hardships of childbirth are still in your bones. In any case, you have to warm up intensively before each workout so that your muscles are well supplied with blood for the upcoming exercises. A good studio has its own training area specifically for the warm-up, which consists of treadmills, bicycles or rowing machines. A warm-up should be at least 5 minutes, but may last up to 20 minutes. As an alternative, you can only use the aforementioned machines in your training if you want to complete a special cardio training for your cardiovascular system.

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Which training is best for me?

The answer to this question decides how well you feel comfortable in your training in the future and what success you will achieve in the long term. If you need to start from scratch after birth, you should start with a so-called circuit training. This form of training, also known as circuit training, consists of several training stations that you have to go through and train one after the other. Since women do not train huge muscles, but want to achieve a crisp, firm and well-toned body shape, this is ideal for the circuit training. This training variant trains the entire body with varied and intense exercises. The training consists of a combination of training on machines as well as a so-called functional training in which you train only with your body weight. Circuit training is done in both static and static positions, which gives you the benefit of being able to work out body stability, muscle power, flexibility and stretching together. This smart workout should definitely provide a good gym for your women, so check out to see if this training method will be offered in your preferred studio. Here are three examples of circuit training to help you understand the intensity and variety of this training.

Women Workout 1

5 minutes warm-up on the treadmill Complete the circuit three times in a row and always take a minute break after each run through course.

  • Pushups with wide arms: 15 Wdh.
  • Shoulder press on the machine: 15 Wdh.
  • Lat pull-downs: 15 Wdh.
  • Seated Row: 15 Wdh.
  • Rear Delt Flyes: 15 Wdh.
  • Bicycle Crunches: 15 Wdh.

Women Workout 2

5 minutes warm-up on the treadmill Complete the circuit three times in a row and always take a minute break after each run through course.

  • Leg Extensions: 15 Wdh.
  • Leg press with closed feet: 15 Wdh.
  • Walking Lunges: 15 Wdh.
  • Leg Curls, sitting: 15 Wdh.
  • Leg press with open feet: 15 Wdh.
  • Calf raises, standing: 15 Wdh.

Women workout 3

5 minutes warm-up on the treadmill Complete the circuit three times in a row and always take a minute break after each run through course.

  • Curls on the cable: 15 Wdh.
  • Reverse Grip Lat pull-down: 15 Wdh.
  • Pushups with close hand position: 15 Wdh.
  • Standard Crunches: 15 Wdh.
  • Reverse Crunches: 15 Wdh.

What should I eat before or after training?

If you want to do intensive training in the future, you need a lot of energy for your individual training program. You should always eat certain meals before and after training. Before exercise, the pre-workout meal is very important so that you have enough energy for the workout. The post-workout meal then has the task to replenish your empty energy storage. Forget the mindset that makes these meals thick again, because without these timed meals, you can not go through a week's training, which means you can not change your current physique.

Pre-workout meal

Five examples of different meals that should be eaten about an hour before training. 1. Oatmeal with almond milk and a little honey 2. Omelette with spinach and a wholemeal toast 3. Greek yogurt with half a banana 4. Cottage cheese with blueberries and almonds 5. Scrambled eggs with flatbread and an apple

Post-workout meal

Four examples of different meals that should be eaten about an hour after training 1. Chicken breast with wholegrain rice 2. Protein shake with half a banana 3. Fish fillet, sweet potatoes and fresh vegetables 4. Beans and quinoa salad

Patience and discipline

In addition to the physical effort, you also need a lot of power, patience and discipline for your new sporting ambitions. Just the mental motivation is the basis for your new lifestyle. Organize the care of your children during the training and do not look for excuses to drop out of training. Your physical appearance plays a big role in your psyche and lifestyle, so you should always prioritize it. Exercise and fitness greatly increase your physical and mental well-being, which not only you, but also your environment will notice very quickly.  

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