Why a woman should not be afraid of training with weights.1 photos

At whatever age a woman is, they say about her that "she is a riddle" ...

For whom? Probably men said it. What does a woman think of herself? It does not matter, fifteen years old girl or thirty-five woman ... What lies in the fifty-year-old lady? Also not known. But one thing unites them all: they know that they are women. One of the main advantages of a woman is her appearance. The main base of appearance is health. Regardless of age, every woman jealously controls her face and body. Huge sums of money are spent on this ... beauty salons, expensive creams, massages, visits to fitness centers, plastic surgeries, luxury cosmetics and prochee & quot; pleasures & quot; - all this makes a woman dependent on an idea-fix: & quot; I still spend little money on myself, and I don’t look like I would like & quot; ....

All these costs are understandable and desirable for women and, of course, justified from any point of view. Although there is a much simpler and more reliable way to maintain a healthy appearance and an optimal state of all the functional systems of the body - measured physical activity, of which many types are used to form a beautiful body, exercises with weights are most appropriate: with dumbbells, metal bars, at simulators .. Training with burdens - the best way to get rid of excess fat, toning the mouse & quot; development endurance. A large number of women who started trendered with burdens after childbirth, or in adulthood, found noticeable changes in their appearance that favorably distinguish them from their peers: good posture, body elasticity, beautiful proportions .. However, many women are negatively disposed towards gym visits. They mistakenly believe that they will acquire large muscle massifs that make them look like men.

Therefore, there is a certain model by which women behave in training at fitness centers: - they are sitting, lying or reclining on fashionable simulators that, as it were, “pumped” & quot; their bodies;
- they lift neat, chrome-plated dumbbells, trying not to sweat, not to spoil the makeup: or hair;- they attach blocks to their ankles with leather straps and make countless movements with their feet with meager burdens, in the hope of a “point drop” and “quot;” fat from the pelvic region, buttocks and thighs;
- they exhaust themselves with long work on a bewind track, exercise bike or stepper to achieve similarity with any fitness model .. These women miss the very essence of progressive training with weights. The idea is that you need to work on all the muscle groups of the body, and that the weight of the burdens to be overcome must gradually increase in order to make the muscles and the whole body adapt and change. However, many ladies are simply afraid of becoming stronger - they grew up with myths and delusions about their physiology. These biases prevent them from knowing their strength,which is for both men and women a valuable reserve and measure of health .. First of all, it should be understood that there are a number of features of a woman’s body that simply will not allow her to become masculine, no matter how hard she trains. Even professional-level sportswomen have a chance to look like no man ..

First, it is impossible to build large muscles, because women are limited in muscle strength and volume by their hormonal profile. Large, well-developed muscle mass in men is not an accident; This is a direct effect of the male hormone testosterone. It is clear that in the body of a woman this hormone is represented by a meager amount ..

Secondly, the construction of large muscles requires long muscular abdomen and short tendons. As a rule, even the majority of men who do not have a "champion genetics" do not have such characteristics, not to mention women ..

Thirdly, the backbone of a woman is more subtle, graceful, and is not able to hold onto large muscle arrays. A relatively wider pelvic area as compared with the male structure, as a rule, will not allow a woman to look like a masculine and broad-shouldered, even if she has enough developed muscles ..

Fourth, the average woman has about twice as much fat under the skin than the average man, and most of this fat is in the pelvis and thighs; This is directly related to the presence of female hormones in her body and the function of motherhood. This is typical for a woman’s body and will not make her look like a masculine ..

Fifth, the male and female psyche differ significantly from each other. Often, rejection of a woman from & quot; iron & quot; (as popularly called exercises with weights) is associated with the desire of her to be feminine and look soft, passive and requiring protection, and the misconception that training with weights will make her rough and masculine .. I want to argue about the relevance of exercises with weights, or & quot; conditioned bodybuilding & quot; for women. Fitness bodybuilding involves weight training for the sake of achieving beautiful proportions and withoutstunts in competitions. This is the most constructive type of exercise, which allows you to simulate the addition of almost "by request" .. To reduce the pelvic circumference, you need to lose excess fat deposits and increase the size of the shoulder girdle, thus visually reducing the imbalances in body structure. The legs will look slimmer if you develop the muscles of the front and back of the thigh well. Visually, the leg seems to be narrower, the effect of the notorious “riding breeches” & quot; disappears. The calf muscle, which largely determines the beautiful shape of the lower body, is not badtrains and dramatically changes the shape of the legs as a whole .. There are many exercises that can improve the shape of the buttocks and give them elasticity. Only by applying exercises with weights, you can achieve a pronounced white line of the abdomen and a slender waist. There is nothing more impressive than a well-developed abdominals, which usually accompanies good posture and a straight back .. For a long time as a personal trainer, I noted the tendency of the standard behavior of "new women" who came to the gym who are trying to improve your appearance & quot; electedby these & quot; exercises with burdens, believing that changing the shape of a figure is simple and affordable .. They think that the main point of the training will be exercises for the muscles of the hips and buttocks, but I have to disappoint you - this mistake will cost them at least just the lack of results and, more In addition, it annuls the training progress for an indefinite time .. Ignoring the work on the torso, women neglect the basic principle of "proportional development of the body". It should not be forgotten that it is precisely good proportions that give the impression of the athletic beauty and attractiveness of the human body.ka, while athleticism does not spoil femininity at all .. By the way, men have another extreme - they urgently & quot; clutch & quot; for the biceps of the arms and the pectoral muscles, believing that it is they who will make them Apollos. Such a one-sided approach often has the opposite effect on both men and women: instead of the expected effect (qualitative change of their own figure), they get & quot; zero & quot; progress, accusing bodybuilding of being inexpedient and "secret" & quot; for ordinary people .. Training with weights should contribute to the solution of two problems: - Wellnessth effect;
- visual progress, that is, a qualitative change in the configuration of the body of the exercising ..

If a woman came to the gym to visually change, then her training should be constructive, that is, systematically develop muscle groups and be sure to change the proportions of her body. To do this, you can conduct a visual assessment of the proportions. It is advisable to make a notebook and note the source data, make anthropometric measurements (the circumference of the main parts of the body), highlight the main weak points (muscle groups), which first need to pay attention. Measurements can be recorded in a table where you can monitor monthly changes, or not.such as the result of subsequent training. Measurements must be made in a free, relaxed state, without static voltage of the measured muscle group or part of the body ..

The most profitable will be training for the development of major muscle groups, which includes both the upper and lower body. It should be borne in mind that many physiologists and clinicians recommend considering the human body as a whole. Pay attention to the main points that are important in the visual perception of the human body .. Mentally divide the torso into three parts. With a sufficiently good development of the deltoids, the press and the gastrocnemius muscle, the impression of proportionality of the body is created .. From the back, the developed proportionality will be created by the rhomboid back muscle,fill the interscapular space, the biceps of the thigh and the shin .. Agree, if even with a pronounced width of the back there is no rhomboid muscle tone, then most often (minimum) you will see in most unsportsmanlike people stooped posture, plus the effect of "flat" backs. The lack of biceps of the thigh often annihilates the legs, especially when seeing the hips from the side. Moreover, the sluggish tone of the biceps of the hips, as a rule, is accompanied by deterioration of the shape of the gluteus muscle. Back view, I repeat, is particularly important for the correct shape of the legs .. The muscle groups listed above, despite the priorityr in creating beautiful proportions, does not detract from the effect of other parts of the body. The chest muscles, biceps, triceps, long back muscles, quadriceps, trapezius muscles will create a complete picture of the modern recognized silhouette of a sports woman, but subject to the proportional development of all muscle groups without exception .. Bearing in mind what we are talking about new women, and not about advanced athletes competitive level, it is important to correctly develop a set of exercises with weights. If exactly the previously mentioned muscle groups are genetically well developed, then nature has eased the task.It will be more difficult if a woman has sloping shoulders, a stooped back, a suspended abdomen, and the inner part of the lower leg is minimal in volume and gives the impression of curvature of the legs. There will have to work. In this case, you can resort to some mini-specialization based on priority attention to these muscle groups. In other words, every weekly exercise program should include exercises for lagging muscle groups, while it makes sense to move them to the beginning of the complex, when the body is able to high productivity to perceive the training load .. In the first six months of classes hotraining programs based on basic exercises using the & quot; pyramid & quot;

A prerequisite is a high-quality workout with small weights, an ideal technique for performing exercises and average working weights. The best results were achieved by female novices using the framework of the number of repetitions in exercises not higher than 15 and not lower than 8. Properly selected weight for 8 qualitative repetitions will protect against injury in basic exercises. & quot; Pyramid & quot ;, say, according to the 15-12-10-8 scheme with weight gain in each approach, will guarantee stability of muscle tone gain and correction of the development of lagging groups ..

Do not forget about nutrition and recovery, because no best and most logical program will have the desired effect if you ignore these two factors. So, no correction of the shape of muscles and the body as a whole is impossible without the right amount of protein in the diet; The most intense aerobic exercise will not get rid of excess fat, if there is not enough energy for training in the form of easily digestible carbohydrates. Well, if a woman does not recover as much as possible after each workout, then in the exercises themselves, and in the diet, there will be no meaning. The final is the same: any lady canstate that bodybuilding & quot; doesn’t work & quot; and it's not for women.