Drawing on my practice, most women are kept out of strength training and weight lifting, such as fire. They think that suddenly after lifting another bar, their biceps will bulge horribly, the shoulders will expand as men will, and their figure will lose femininity.
The words "simulator, dumbbells, rods" draw in the imagination a woman cyborg resembling Arnold Schwarzenegger. All this is speculation, driven mainly by the search for a comfortable excuse for yourself to justify your laziness. Female bodybuilding can make the body not only thin and weak but also embossed. Flat belly, tight thighs and buttocks and hands without "hanging wings" - is not that the dream of any fitness fan.
Let me dispel the terrible myth that bodybuilding will turn your figure into a male. In fact, this is generally not physiologically possible, as each lady is protected from the possibility to increase (and transfer) its genetically determined limit for muscle gain. First, the high percentage of estrogen in the female organism contributes to a smooth and very slow process of accumulation of muscle mass.
Huge muscles are a result of the influence of male hormone testosterone, which is very, very little in the female organism. Responsible for the appearance of some bodybuilders who "frighten you" are the male hormones that are imported into the body artificially. But everyone has free will and decides what to do with himself. I want to assure you that the perfect bodies of fitness and bikini athletes are also the result of heavy and constant bodybuilding workouts. Just the hormonal background in both cases is different. Also, each woman has about twice as much fat under the skin as the male and most of these fats are in the pelvis and thighs. For women, the mass of muscle tissue is only 30% -35% of the total body weight, while for men it is 10% -12% more. These peculiarities of sex will never be made by a woman man, even if he has more developed muscles.
A few words about the benefits and merits of bodybuilding
Yes, as a result of strength training, muscle mass increases (and total weight), but at the same time fat cells are "burned", the figure seems slender and tight. It not only develops skeletal muscles but also strengthens the heart muscle as well as the smooth muscles: a so-called "muscular corset" appears to hold all the internal organs firmly. In addition to this, the strength training has one more plus: it boosts bone mineral content, stimulates muscle tension and joint stiffness. Cultural training in women is specific. Her goal is not to build huge muscles but to correct the figure, focusing on problematic areas. Weight training, not starvation and aerobics, is the most effective way to build a flexible and strong body.
Contraindications
Before you "shake" dumbbells and rods in the room you need to check the condition of the spine, consult an endocrinologist. Osteochondrosis, scoliosis, chronic diseases of the thyroid and other glands with internal secretion may require specific and limited loading. Strength exercises are not recommended for proven hypertension, arrhythmia, asthma, heart attack, and others. During pregnancy and menstruation, training is also very specific.
The trainers are different ...
The first thing you will see in the hall are the different weights, dumbbells, dumbbells, bars and appliances, commonly called simulators. Choosing a simulator and weight depends directly on what you have set up. Many people think that bodybuilding workout is limited to dumbbells and barbells. In fact, the workout also includes squats, twists, push-exercises that develop and strengthen muscles and their functions. When choosing a classroom simulator, you should not be guided by "male-female" and "like-like" principles, but with individual parameters, height, length of arms and legs, the mobility of the joints. Everything else does not matter.
How do you determine the appropriate weight?
If you need to lose weight, choose a lightweight and do any exercise with a large number of repetitions (15-25). If your goal is to get a relief, the number of repetitions should be reduced to 8-12, and the weights will naturally increase. In the beginning, as you look at the situation, ask an instructor to help you determine the appropriate weights. Failure to follow the instructions when using tools and bars not only does not bring benefits but can also harm the health and the figure. It is important not to force too much, the load should be increased gradually in accordance with your physical form. Take the technique of exercising, proper breathing and last but not least stretch after training to preserve the elasticity of the muscles. This will improve functionality and reduce the risk of injuries.
Duration of the workout
The best way to start is 40-45 minutes, three times a week. From a physiological point of view, the best time to load is 15-16 hours, but if you do not have this opportunity, you can do the workout at any convenient time. After a workout, the body needs at least 48 hours to recover and become stronger. If you exercise regularly and hard, the first results will be visible in about two months. Long breaks in the training process (more than 1-2 weeks) lead to the body losing its results and need to adapt to the workload again. I recommend that you combine weight training with other types of sports: running, aerobics, swimming, alpinism and more. This optimizes the functionality and quality of the acquired muscle mass.
The menu
If you have seriously decided to build your body, you need to balance your diet. The main thing is to provide material for the building of muscle tissue and the energy needed for training. Some should also think of burning excess fat, which "hides" the muscles. For power training, starvation is "contraindicated" as it burns a lot of protein and as a result breaks muscle tissue, stretch marks, loses skin elasticity, and fat is intact. Ultimate diets slow down metabolism and, instead of losing fat, they start to stock them. On the day of training, I recommend taking more calories but coming from quality sources. Excessive food stresses the stomach and heart, making breathing difficult, which adversely affects the quality of the workout.
Muscle mass does not "suffer" from complex carbohydrates, but rather from simple sugars and processed animal fats. For example, butter, salted and preserved meats, dairy and refined fats. At the same time, it is not good to give up meat, because animal protein is the main building material for a relief figure. Two to three hours before a workout, you can eat, for example, a bowl of oatmeal and a handful of dried fruit. Emphasize the freshly prepared food: lean meat, fish, cottage cheese, fruits, and vegetables. I personally recommend avoiding dairy products, but this is the topic of another article.
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