The main goal of bodybuilding is the aesthetic improvement of the body. And do not think that bodybuilding is an activity that is designed exclusively for men. It is important for a woman to understand and not be afraid that the allocated muscles will lead to a masculine appearance. It should be noted that the peculiarities of the structure of female muscles and subcutaneous fatty tissue will not allow to increase excessively large volumes of muscles. A woman can boldly engage in bodybuilding for her own pleasure and not be afraid that he can for the worse affect the appearance.
Female bodybuilding today is a sport that is enjoying increasing popularity. Why?
The goal of most women who find themselves in the gym is to get rid of excess weight and give their figure more feminine and mouth-watering forms.
With the first task (getting rid of excess weight), various aerobic loads (running, an exercise bike, various “steps” or simply doing shaping or aerobic exercise) can easily cope.
And as for shaping, aerobic loads are not able to give as much volume as force. Aerobic exercise only leads to muscle tone. And in order to have, for example, round and elastic buttocks – will have to perform strength exercises. Therefore, to give shape to all the muscles of your body – you need to perform all bodybuilding exercises for women.
Female bodybuilding is no longer a phrase that causes most women to fear, but a sport that can make our body beautiful and strong.
Bodybuilding Exercises for Women
Exercises for women are not. Both women and men perform the same bodybuilding exercises.
This is quite simple: the structure of the skeleton, muscles, as well as the functioning of the body as a whole in women and men is the same, and the muscles grow according to the same principles.Therefore, exercises in bodybuilding are the same for them.
The difference is only in the program of the training. For this, in the beginning, you must define your goal:
- to lose weight and “pumped up”;
- to gain muscle mass;
- make your body more embossed.
And depending on your goal to choose a bodybuilding training program.
Myths of female bodybuilding
It is worth acknowledging that although bodybuilding has long ceased to be a purely masculine sport, most women still fear fire-fighting training as a fire. Often this is due to certain established stereotypes of thinking about the transformation of their “girlish”, feminine figure into something “masculine” and immensely muscular.
On the other hand, often coming to the mirror and seeing their reflection, many ladies experience a certain disappointment: the lack is not just that of an aspen, but just a waist; thighs; not an expressive form of the breast, and in general a weak muscle tone of all parts of the body. A direct dilemma turns out somehow, on the one hand – you want to look beautiful and attractive to catch the admiring glances of men and tightly chain them to your person, and on the other – the fear of going to the gym due to the loss of even the last bit of femininity.
How to be? It’s very simple, first you need to get rid of all the “cockroaches” from the head; deal with contrived stereotypes. So, let’s look at the basics of the mythology of female training with weights.
Myth number 1. Bodybuilding will make me massive.
This is far from the case. When women are engaged in bodybuilding, there is a correction of the figure and build-up of muscle mass, but only to strictly defined limits that do not go beyond the limits of natural proportions. Properly constructed training process will never bring to naught your attractive sides of the figure, on the contrary, it will make it possible to make them more expressive and will allow you to “stick out” everything you need.
Basically massive build is added just fatty deposits. Building up even 1 kg of fat instead of muscles will make you much more solid, than you would build just 1 kg of muscle mass. Thus, if the fat settles in different regions of your body – it always affects the overall appearance, but if the muscle growth “lies” in the right places, it will only improve the composition of your body.
From nature in women laid a more elegant muscular frame, so you should not be afraid of the massiveness of muscles and the “bursting” of the volume.
Myth number 2. I will become “man-like.”
Probably the most common misconception that can be heard from the lips of any woman. For the increase in muscle tissue in men meets the hormone – testosterone, the physiological secretion of which in women is hundreds of times less. Therefore, to achieve masculine forms, you will need to either be born with a predominance in the body of male chromosomes, or in the course of life completely change your hormonal status.
Thus, if you were born a woman and do not use a variety of androgenic drugs, i.e. are engaged in “natural”, then you will simply not physiologically develop a powerful type of man’s musculature.
Myth number 3. I’ll stop doing it, and the muscles will turn into fat.
Frankly, the answer to this statement can only be a smile. Muscles can never turn into fat, just like a banana can not turn into an orange or meat into a chicken. These are completely different tissues of the human body, which perform excellent functions. Fat is passive, it is not a contractile structure and simply is a storehouse of excess energy stored as a result of malnutrition . Muscles are an active-contractile structure that “eats” a portion of the energy of physical exertion. Yes, when you stop exercising, the muscles eventually start to “blow away” and there is also an increase in excess fat, including due to a violation of discipline in the diet.
Myth number 4. Aerobic stresses more affect the proportions of my figure.
Yes, cardio-operations are always good from the point of view of “pumping” of the cardiovascular system, getting rid of excess kilograms, but the process of muscle building is not inherent in aerobic loads. On the contrary, some abuse of them even leads to muscle flabbiness, tk. With this kind of loads, there is no development of speed-strength fibers, and endurance is studied.
It turns out that aerobic workouts correct the body weight, by affecting the fatty layer, they will not be able to build up the muscles, it is necessary to resort to force training with weights.
Myth number 5. I only need ultra-small weights.
How often you can meet in the gym / fitness halls of girls who are ready to stand for hours at their beloved simulator and do 50-100 repetitions at a time, without any hint of fatigue and straining.
So, going beyond 10-15 repetitions, slowly-contracting fibers responsible for endurance are involved in the work, but not for the mass and strength of the muscles. It turns out that you do not actually use those muscle tissues, which are called to build the very addition. Of course, a large number of repetitions and small weights take place in women’s bodybuilding, but to build their training program only in this way is fundamentally wrong. Therefore, it is advisable to work with a sufficient burden of burden for 10-15 repetitions. Minor dumbbells will not make your figure slim, it will make proper nutrition, a set of aerobic exercises and adequate weights.
Myth number 6. You need to train a lot and often.
It is because of this prejudice that many women will never go to the gym. Many representatives of the fair sex believe that to adjust the figure, reduce the amount of fat tissue, you need to register in the gym and visit it 4-5 times a week, on a par with men. In fact, this is not so. It is enough two / three trainings per week, but aimed specifically at shaping the shaping muscles. Those. this should not be a “hang” at the press bench on the 20minutes or thoughtless jerking of the handle of any simulator. To achieve a better anabolic effect, you need to work out all muscle layers at once in one workout.
Muscles of the legs – make up 35% of the whole muscular mass of a woman.
First and foremost, girls should take into account their physiological characteristics of the organism and understand that too frequent training is a true companion of overtraining and inhibition of the processes of muscle mass gain.
Thus, the best training principle for the formation of a beautiful build in girls – is better less, but better.
Myth number 7. Simulators will greatly increase the size of my chest.
It is often believed that simulators are able to increase the size of the pectoral muscles. This statement is only partially true and applies only to those girls who have not yet closed the “growth zone”, usually this is 18 years. During these years it is possible to work on the breast with special exercises and slightly increase its volume. In other cases, it is only possible to adjust its shape and achieve greater elasticity. In general, it is worthwhile to understand that the female breast is glandular plus fatty tissue, so in the process of getting rid of the fat layer the size of the chest will slightly decrease. Here it is worth noting that such a man-loving, rounded breast shape is the result of the presence of adipose tissue in it, so completely “fat-free” bodybuilders can not boast of lush breasts.
It turns out, that training with weights in the majority will not promote increase in the sizes of pectoral muscles. However, it will help to form a correct posture, raise and correct their shape, thereby improving the overall visual picture.
Myth number 8. You can not comply with the diet, training will fix everything.
Yes, indeed – those who build muscle by working with iron, many times more effective lose excess kilograms. Those. part of the energy is burned in training, and not hitting the fat depot. However, the latter does not mean at all that it is possible to “refuel” than horrible, and the organism uses it correctly – no.
Therefore, when the next time you reach for the “wrong tasty”, remember the following figures: 1 kg of stored fat requires 25 hours of aerobic loads for its burning . If the average visit Hall 3 times a week and devote 15-20 minutes of cardio each session, at the burning of 1 kg of leaves 4-5 months. Well, how is the “yummy” of such victims?
Well, the main myths were dismantled, i.e. from the “cockroaches” in my head were freed, now we will take up daily bread, i.e. learn how to start and what are the features of training in women’s bodybuilding.
So, today we have got acquainted with an interesting direction in bodybuilding – female bodybuilding. I hope that the information provided was useful for you, and you learned a lot for yourself, dear girls. On Sim, all, all the training successes, and remember – every woman is unique, and this is her femininity.