Tightened body and relief muscles always look advantageous. At the moment there are many options for strengthening muscles and the formation of muscle relief. The complex and training program must be selected based on the individual data of a particular person.
Bodybuilding: relief training programs
The formation of muscle relief begins in people of thin build with weight gain. You need to calculate according to the table how much you need to get in your weight category. This is followed by a drying process. Those who have extra kilos will be helped by the proper nutrition demarcated according to the balance, which will allow to bring the body in order and remove all excess fats. Forget about the time of training about sweets, flour products from white grinding, alcohol. Give preference to greens, healthy vegetables, fruits, juices from their fruits, kefir, varieties of red fish, boiled meat. If you have gained a large mass, then during this period it will leave.
On average, the process of relief study itself takes from 5 to 9 weeks. Listen to your body. Exercises on cardiovascular equipment combine with jogging. With the implementation of the approaches use the average weight of the weights. Reduce rest when doing up to 3 min. Do not forget to recuperate at bedtime and rest 1-2 times a week. Exercises in athletics and aerobic exercise are performed with maximum accuracy.
It is especially important to use protein and stick to a special diet. For girls 5-60 kg. The dose of protein per day is 100 gr. If the weight due to muscle muscles exceeds the norm, then its use increases. Food that contains fats in small quantities will not do harm, carbohydrates in the diet are not more than 30%. During the drying period on the day menu will be 35-45 kk. on 1 kg. body mass. Eat in small portions, 4-5 times a day. Use the effect of a small plate. Proved, the more dishes, the more food is eaten. Drying is contraindicated for girls with intestinal problems, gastric inflammations, kidney failure, diabetics, during gestation and lactation.
Very often women who are dissatisfied with changes in the gluteal muscles apply to the gym. Some need to build muscle for tightening and elasticity. Another - on the contrary, to reduce the volume. It uses weak loads.
Unlike men, girls have a lower metabolic rate. Fat carbohydrates have the principle of accumulation in organs and muscle tissue. When there are not enough calories, the interlayer is burned. There is a goal of losing weight, then a bodybuilding training program is selected. The program is as follows: running for about 30 minutes, exercises for 4 sets and 15 repetitions in the fast mode, rest for 60 seconds. In the days after training, so that the acquired result is not lost, a half-hour run is recommended. These exercises are suitable for relief and weight loss:
- Barbell - squats
- Leg bending simulator
- Step wedges
- Rises on the nose
- Barbell- exercises, lying down, narrow grip, training with dumbbells on your arms
- Twisting on regular and oblique muscles
Not superfluous to use food and supplements for athletes. They are composed of vitamins, amino acids. Creatine is beneficial in combination with ribose. With the help of the first metabolism occurs in muscle and nerve cells. Protein is included in the main additional ration of girls. He does not need much energy to assimilate. It is usually taken an hour after workouts. At night, eat low-fat cottage cheese or replace it with protein from casein. In the human body, it is subject to long-term digestion and forms amino acids. Protein well eliminates the feeling of hunger. To stimulate the breakdown of fat deposits, only whey casein is suitable for overnight.
Features of training for girls
The best load for relief is aerobics. The main thing is not to bring yourself to exhaustion. Otherwise, the result will be unevenness in the development of muscles, a decrease in overall tone and an excessive loss in weight. Aerobic exercise will bring the body in order. This is the method used for split-training: on different days, you can work out the abs and chest muscles, back, shoulder girdle and abs. Then follows a day of rest. After him - pumping the legs, arms and abdominal muscles. On Sunday you just relax. For each group, 3-4 sets of 7 repetitions are performed. There are supersets when 2 exercises are performed without respite. Because of them, the dynamics of the training process increases. It requires quite a serious physical endurance. Supersets include training for various muscle groups. For example, biceps - shoulders, press - pectoral muscles. The advantage of this approach is that the student is not so quickly tired. Such diversity gives tangible benefits to the body.
Girls for moderate muscle drying fit pumping technique in combination with aerobics. Do not forget about 10 minutes. breaks after power loads. The effect of pumping is obtained with constant repetitions. This may cause muscle pain due to the release of lactic acid. The result of the exercises - the muscles are enriched with oxygen, nutrients, tissues become more elastic, acquire the ability to accelerate recovery. Each girl can achieve the right results and at the same time remain with the female shape of the figure.
Training on the relief of the muscles begins with warm-up light exercises. Jump rope, exercise bike and jogging will do. If the sweat soaked your training clothes, you did a good job. During loads, the metabolic process is activated, aerobics will prevent it. Perform squats with a load on the shoulders, lifts with a barbell for training biceps. Do not wait for instant results, the work lasts about 3 months for the result. The first manifestations will become noticeable after 5 weeks of intense training.
To achieve the desired muscle relief, you must not forget about exercise and proper nutrition. It is necessary not to be lazy to include in the integrated approach the necessary aerobic loads. Do not be afraid to do, do not be afraid to come to the gym, if your figure is not perfect, the main thing is to start. The result is not long in coming!