Want a tight butt and slim figure like the titleholders of Mrs. Bikini? Learn how to eat and exercise for your perfect body. Information about buttocks training for girls is easy to find. It is clear that most of the time is devoted to this particular part of the body, but it is necessary to work on the whole body. Today you can learn all the secrets of percussion fitness for girls, namely, about working on the muscles of the chest and abs.
How to train girls' breasts?
The female body is designed so that the muscles of the chest are located under the mammary glands. Thus, if you train this muscle group, then the chest itself can visually increase. For this reason, there is an opinion that with the help of special training it is possible to correct the shape of the female breast, but in practice this cannot be achieved. It's time to move on to practical guidelines.
Number of repetitions
The goal of training chest muscles for girls is local hypertrophy. Based on this, it is necessary to choose the number of repetitions, the range of which is 15–25. Depending on the state of the body, it is also necessary to perform three or four approaches. At the same time, we also remember the importance of a warm-up set with a minimum working weight. The number of repetitions here should be between 20 and 30.
Exercise technique
Technique should be a priority for you in the first one or two months of class. Today you can easily find a large number of video lessons on this topic, but it is still advisable to master the technique under the guidance of a good trainer. This will allow you to be sure that you have mastered the technique well enough and that you can begin to progress the load.
If your technique is good, then progress the load without fear. If you do 20 repetitions and feel the strength for a couple more, then this fact speaks of the need to increase the working weight. We admit that girls are often afraid to increase the weight of sports equipment so as not to pump big muscles. However, this will not happen due to the low concentration of testosterone in the female body.
Periodization of loads
Often, girls mistakenly believe that to create a beautiful body in general and breasts in particular, it is quite enough to use simulators. However, to get good results, it is necessary to combine basic and isolated exercises.
All movements for training the muscles of the chest can be divided into extensions and presses. This shouldn't be a big problem for you. All movements in which the arms are brought together in front of you belong to the first group, and if the elbow joint is involved in the work, then this is a bench press. To increase the effectiveness of the training, classes should be alternated with pressing movements and dilutions.
Features of training the press for girls
It should be said right away that first of all you need to eliminate fat deposits in the abdominal area. Of course, you can train the abs before that, but the results of your exercises will only become visible after drying. The main task of the press is to maintain balance, and the secondary task is to twist the body in the lumbar region.
This muscle group consists of three muscles. The most massive of these is the rectus abdominis muscle, which is known as the abs. Tendons cross it in the transverse direction, which, with sufficient muscle development, form those cubes that every man dreams of having. For girls, they are not so important, and you should first of all pay attention to the shape of the abdomen.
The oblique muscles are located along the edges of the abdomen, and their training will help you become the owner of a beautiful waist. The group also includes one more muscle - the internal transverse. It is located under the other two and its task is to support the internal organs.
Although the abs for men and women have the same structure, there are several differences in the training of this group. First of all, this applies to simulators and weights, which girls do not need at all. Perform only basic exercises with your own body weight, which will be enough to draw the outlines of the press.
It is also important to remember that the abdominal muscles are no different from others and for their training it is also necessary to follow the correct technique and provide time for rest. There is a misconception that a large number of repetitions is required for the development of the press, and numbers from 50 to 100 are often voiced. However, if you follow the technique of performing the exercises, then this number of repetitions is beyond anyone's strength. If you violate the technique of performing movements, then their effectiveness decreases.
For a high-quality study of the press, 15 to 20 repetitions are quite enough, provided that all technical aspects are strictly observed. Do not train your abs more than twice during the week.
The best exercises for training the press
It should be said right away that it is enough to perform four approaches of 15-20 repetitions in each. Also remember the importance of the warm-up set. Pause between sets for 2-3 minutes. And the last recommendation would be the desire to change exercises every lesson.
Double crunches
This movement can be considered the most effective for training the press. This is due to the peculiarities of the mechanics of this movement, due to which it is possible to evenly distribute the load.
To do it, you should sit on your back. Then bend your knee joints and lift them until your hips are perpendicular to the ground. The head should be slightly raised and the calves should be parallel to the ground. This is the starting position.
Start slowly, controlling the movement of twisting the upper half of the body, trying to touch the belly with your chest, and your knees - your face. It is important that both movements start at the same time.
Bike
The exercise has a similar mechanic to the previous one, but the oblique muscles of the abdomen are maximally involved in the work. The starting position is the same as double twist. Start pulling opposite elbow and knee joints towards each other. It is important that at the moment of movement, the leg not involved in it is fully extended.
You can get acquainted with the percussion complex for the buttocks in this video:
