The differences in physiques of females and guys ought to be a major factor in workout routines for females. In my preliminary evaluation for the new clients, low back discomfort is one of the most common challenges they confront. I have an extremely active client with a long list of goals she likes to accomplish. More than 90% of her desired goals are related to pain management. And among those, low back pain is the most challenging.
In developing workout sessions for her and other clients in comparable scenario, I need to pay attention to just what causes the pain.
The first factor I examine is the degree of Quads Dominance in my clientele especially my female clients. Quadriceps dominant means an individual uses the front of their leg muscles more than the back. In the client I mentioned, she can squat over 350 lbs with her small figure however her individual leg curl limit is less than 10 pounds. Her front of her legs are 35 times stronger compared to the back.
This large disproportion signifies she has knee issues, hip flexor tension and low back pain. Beyond that she has been trying to improve her flexibility by engaging in Yoga and stretching the hamstring muscle which usually at first glance seems right. Nevertheless this has made her weak hamstring (back of the leg) flexible to the degree that she is unable to exert any control over its contractions.
In my workout routines for women design I separate this down for you step by step so that you can understand what is happening to you and how to initially control it and then improve it. With the widespread imbalance between quads and hamstring in women, the normal and effective weight training workouts such as squats, weight-loss exercises such as plyometric jumps have to have to be constrained and balanced by unique hamstring workouts that improve the hamstring while keeping them flexible.
The objective of workouts for women is to determine the imbalance and combine exercises in a way that produces balance. Exercise mixture should improve the high quality of life. That means for the client I mentioned, I can't ask her to give up the activities she enjoys so much, I have to figure out ways to permit her to carry out these activities from zip lining in Costa Rica to Climbing the Kilimanjaro and lots and lots of beach volley ball in the middle. These are just a few of her activities.
Routine Adjustment Suggestions
Once we identify the degree of quadriceps dominance the following suggestions come into play.
1- Ease up on exercises that emphasize the front of the legs such as squats and leg extensions.
2- Step up the hamstring muscle exercises like Romanian dead-lift.
3- Stretch the quads and hip flexors.
Also bear in mind that poor form through the workouts may trigger more harm, particularly throughout workouts such as Romanian dead-lift which abs control and stability is a must.