Find out how to get your figure in shape with an innovative workout and secret diet from professional bodybuilders. There is one thing in common between a professional athlete and an ordinary girl engaged in fitness - they set and solve certain problems. If the first strives for maximum athletic performance, then for the second it is quite enough just to become slimmer and sexier. Today you will learn about body fitness, its training and diet, getting acquainted with a fundamentally new approach to training the legs and muscles of the buttocks.
How to swing legs and buttocks for girls in body fitness?
Very often, girls harm themselves by training without a specific goal and without a training program. This approach will not allow you to become prettier, but can only exacerbate the situation. The same can be said for periodic training. You must understand that success can only be achieved by constantly working on yourself and your own body.
There are no general training programs, since all people are individual. If one training method works for your girlfriend, then it probably won't work for you. Most often, girls train three times a week and, according to the classical scheme, divide the body into three or two parts.
As a result, each muscle group is loaded at best once every seven days. Given the low intensity of exercise, which is most often observed in girls, the muscles do not receive enough stimulus to grow. If you do not change your attitude towards training, then there will be no success.
The minimum task for you is to increase the muscles of the shoulder girdle (especially the deltas), buttocks, thighs and abs. To achieve these goals, you will need to follow these guidelines:
- Do strength training three or four times a week, and cardio twice or three times a week. Start with 20 minutes of cardio and then increase weekly after that. Eliminate fatty foods and simple carbohydrates from your diet.
- Reduce your carbohydrate (complex) intake by 50 grams each week.
- If you are experiencing severe hunger or weakness in the muscles, then every second or third day, increase the carbohydrate content in your diet at the expense of fruits.
- Don't take long breaks between meals. This applies not only to burning fat, but also to gaining mass.
Body fitness training
For almost all girls, the lower body is a very problematic area. This is mainly due to the structure of the female body. When choosing exercises, it is necessary to give preference to the basic ones. At the same time, not all of them are suitable, as, say, deadlifts. The only acceptable option for this exercise for women is the deadlift on straight legs.
Also, when doing squats, it is better to work in a Smith machine, while keeping your back strictly vertical. Very often, girls perform leg presses. This is a very good move, but it also has some drawbacks. First of all, this concerns the exclusion of stabilizing muscles from the work. The female body in everyday life should work, as harmoniously as possible, and for this reason leg presses increase the risk of injury. Better to use it as an auxiliary.
Speaking of squats, you should opt for a variety of plie squats. Your feet should be about shoulder-width apart, and your socks should be at right angles to each other. It is important that the knee joints move in the plane of the toes. Get down as low as you can control the movement. If the knee joints move forward, then it is necessary to stop.
Before you start lifting, tense your buttocks and lift with a controlled movement of the adductors. It is also important to rotate the knee joints outward during lifting. It should also be said that you should not strive to work on simulators. Free weight training is more effective. Exercise machines can only be an addition for you. Another important point is the need not only to gain mass, but also to shape the muscles. This can be achieved with plyometric exercises and cardio exercises.
Running can be very effective for these purposes. Thanks to this, you will not only pump up your leg muscles even more, but also give them a beautiful shape. It's best to run outdoors, but a treadmill will work as well. Of the plyometric exercises, you can advise jumping in various variations - to the side, up, on a support, etc. The only point here is to be careful when doing side jumps. This is due to their high risk of injury. However, they can be excluded from the program, since there are many options left without them.
Check out the bodyfitness back workout from champion Olga Filatova in this video:
