Female bodybuilding is popular among athletes of different levels. Many girls and women dream of doing it in order to take part in competitions, demonstrating to others their achievements. In fact, it is not as simple as it seems at first glance. Indeed, not every man can withstand such serious training, and it is not worth talking about the fairer sex. This requires a certain physical preparation, as well as the strength of will and spirit, without which it is simply impossible to achieve results.
The article will tell you more about female bodybuilding. Before and after reading this information, the goals of girls involved in sports can suddenly change. After all, practicing such a sport has many features that few people know about. The most important thing to remember is that it’s never too late to start practicing yourself, and even if at the moment your physical capabilities do not allow you to start hard training, you need to approach this smoothly. Performing every day some actions leading to the goal, very soon it will be possible to achieve the desired.
Home bodybuilding
Take a look at the photo. Women's bodybuilding, described in the article, has long become an integral part of the life of many ladies. In modern times, iron in gyms has become actively used by representatives of not only the strong, but also the weaker sex. People consciously want to change their body, so they are trying in every way to achieve their goal. Fortunately, they have the opportunity to do this both within the gym and at home. It is only important to remember a few rules:
- Women's clothing for bodybuilding should be comfortable.
- Training at home is no less effective than in the gym.
- Perform the exercises with the right technique.
- Before you begin classes, you need to consult a doctor.
- Once or twice a week, training should be carried out in the fresh air. If it’s winter outside, then you can simply practice in a well-ventilated area.
Benefits for women aged
Some ladies who have not previously been engaged in bodybuilding, think about female bodybuilding is closer to Balzac's age. From the age of 40, hormonal changes occur in the body, the result of which is weight gain, a general deterioration in health, as well as sharp mood swings.
Most people try to solve such problems with simple diets, but some people go to the gym or start practicing at home. It is an active lifestyle that helps to improve metabolic processes and significantly slow down the aging process.
Slimming
What will help to lose weight more effectively than bodybuilding? Women's fitness is actually one of the most effective ways to lose weight. Therefore, having decided to get rid of hated body fat with the help of sports, it is worth starting to engage in bodybuilding. It helps to always keep muscles in good shape and prevents them from relaxing.
When exercising on simulators and clearly controlling the intensity of training, the muscles will slowly strengthen. Along with this, blood flow will increase, energy will begin to be produced, and fat, in turn, will begin to disappear.
Bodybuilding can work wonders. They contribute to a change in posture, the appearance of muscle relief, as well as improving well-being. Thanks to them, every lady will be able to tighten her buttocks, chest, abs, thereby making the body proportional.
Food
Female bodybuilding is inherently a process of burning subcutaneous fat, as well as building muscle. It will not be possible to achieve certain results with training alone. On the way to the long-awaited effect, many difficulties will come across, one of which is a change in nutrition. It will not be cardinal, but stress for the body in any case will be provided. Therefore, you should immediately tune in mentally to such actions so as not to suddenly break.
First of all, you need to learn that nutrition must be balanced. It is imperative that you include foods high in minerals, vitamins, and nutrients in your diet. In addition, there are several important rules:
- Servings should not be too large.
- After physical exertion, the body should receive food that fills it with energy.
- You should forget about sweets and pastries.
- Morning should always begin with carbohydrates, that is, porridge.
Standard exercises
You should not even think about competitions in female bodybuilding if all of the exercises listed below cannot be performed with the correct technique. To do this, of course, will not be so easy the first time, but over time, everything will definitely work out. The weight for each of them is selected individually, so it is not so difficult to comply with the technique. Exercises are required to be performed in 3 sets of 12-15 times. Moreover, in each approach, it is necessary to increase the working weight. Although the difference between them is minimal, but it should still be.
Each workout must begin with a warm-up. As it is possible to use a treadmill or a bicycle, and only after that it is allowed to start a full-fledged lesson. The complex includes only those exercises in which a particular muscle group is well worked out.
Squats
Female bodybuilding includes your favorite barbell squats. They are performed in the same way as ordinary ones, but it is necessary to use the bar as a weighting material, placing it on the shoulders behind the head.
During the exercise, the head should be kept straight. You need to go down while breathing in, to rise - while exhaling. At the lowest point, the hips should be parallel to the floor, and when lifting, be sure to watch your back so that it does not lean forward, as this can lead to injuries.
Dumbbell bench press
Women's bodybuilding training consists of a variety of exercises, including a dumbbell bench press in a sitting position. To do this, you must sit on a bench with a back raised 90 degrees, straighten your back and pick up a dumbbell. Having spread the limbs with weighting materials to the sides, they need to be lifted on the exhale and lowered on inhalation. To do these actions is recommended not too fast, but not slow. In addition, you must do everything smoothly so that there are no jerks.
Side Dumbbell Breeding
Having lowered the back of the bench after the previous exercise by 35 degrees, you can proceed to the next. It will also require dumbbells, but a little less in weight. They need to be raised, bent arms at a right angle and spread them apart. On exhalation, the limbs must be straightened, lifting the weight up, and on inhaling, return to the original position.
Bench press
The main exercise in both female and male bodybuilding is bench press. By itself, it resembles ordinary push-ups from the floor, but upside down. This exercise is considered more effective, since almost all muscle groups are involved here.
To do this, you must lie down on a horizontal bench and take the bar on outstretched arms. On inhalation, the hands need to be bent, on the exhale - sharply straighten. In this case, the main emphasis should be placed not on the shoulder blades, but on the soles of the feet. This will help to push the bar up faster, as not only the muscles of the arms and chest, but also the hips are tensed.
Leg raises
To work out the lower abdomen, a unique exercise was invented - lifting the legs on the crossbar. It is familiar to everyone since childhood. With proper performance, the muscles will be felt after the first approach.
Hanging with both hands on the crossbar, you need to simultaneously raise your legs as high as possible, and then lower them back. In the process of execution, it is necessary to maximize the tension of the press muscles, and not of the back and arms, as many people do. If you get used to the right technique, it will not seem so complicated.
Toe lifts
Caviar can be worked out quite effectively with the help of lifts on socks. It is recommended to use a weight bar here. She, as in squats, should be placed on the shoulders. To complete the exercise, you will need a hill on which you can stand with socks.
On exhalation, you need to rise on your socks, and on inhalation, return back, lowering the heels as low as possible. It is very important to keep balance, because from the bar there is a risk of falling from a height. It is best to first try to make lifts without extra weight (just a couple of approaches).
Modern women bodybuilders
Representatives of the weaker sex, who decided to engage in bodybuilding, must always remember that you should not overdo it. There is a rather thin line between a lady controlling her body and a woman who, in appearance, seems to be able to lift a whole car.
Very often, athletes simply do not notice this feature and cross it. Fortunately, not everyone does. It is from these people that one should learn. Today in the world there are quite a few women bodybuilders who look beautiful and feminine, but at the same time they have significant power. It is quite difficult to list them all, since the number exceeds 100, but it is quite realistic to single out the best ones.
“Bikini” in female bodybuilding is the most common category. All athletes want to take part there. After all, to show your body, in which all efforts are invested, and to receive a reward for it is an indescribable pleasure. Noemi Olah is one of the most elegant bodybuilders. Today she works as a bikini model and does not leave indifferent any man. In this category of female bodybuilding, the girl took part more than once, having received many awards.
Owenshen Bloom is a great example for many beginner athletes. It has embossed muscles in which strength is felt. In addition, men consider her quite sexy. Owenshen often appears on the covers of famous sports magazines and gives advice to his fans.
Another sexy beauty Lindsey Kaye became famous for being able to confidently handle the barbell. The girl began, like everyone else, with simple exercises. For all the time she went in for sports, she had to go through many difficulties, but nothing stopped her. Now, of course, all these classes have already paid off. After all, at the moment she is a successful fitness model that all athletes know. On its pages on social networks there are a lot of photos where the game of muscles and heavy lifting, which is not accessible even to some men, are clearly visible.