What is useful for strength training for women? When is it better to run them? What is the advantage of a basic bodybuilding program? Nutrition advice before and after exercise.
There is an opinion that strength training, especially with mass, is the lot of men, and the girl has nothing to do to be a bodybuilder. However, this is not entirely true. First of all, because strength is beneficial for women who try to improve their figure, but on some days. Secondly, it is much more difficult for the female body to stop pitching.
In general, the purpose of strength exercises is to form a muscular corset and draw a relief. In addition, in women, The force pursues another goal: to normalize metabolism and move from the burning of glucose to the use of carbohydrate energy. Calories with such loads are not spent. Only muscle tissues work. Of course, having a fatty layer between the muscles and the skin to achieve relief is impossible, but because the exercises, recommend to combine with Kor, calculated on fat burning.
When ?
The ideal time for intense strength loads for girls is the second week of the menstrual cycle.
After the first seven days when estrogen levels were low, the body has already reorganized to use carbohydrates deposited in fats as a source of energy for sports exercise. Therefore, in the second week, the result of this restructuring should be fixed with the help of the force regulating the metabolism. Thus, over the next two weeks, when the amount of estrogen will return to normal, working with cardio exercises, you will always reduce the massive proportion of body fat.
Also at this time it is recommended to reduce the level of carbohydrates consumed with food. Another option is to replace them with «useful»greens and cereals.
What to do?
The optimal program of strength training for women is basic. It sounds quite simple, but this is the main advantage. The muscular corset of a girl is quite weak, because we rarely use the upper body at full strength. In girls, the main load falls on the legs. The basic exercises are very similar to the daily movements that we do every day, and therefore they will be easy to perform in terms of technique. In addition, they engage all muscle groups.
But the mass should be chosen larger, again depending on their Constitution and physical capabilities. It is more effective to perform 3 sets of 6-8 repetitions than twice as much, but with less weight.
Basic deadlifts are deadlifts, standing dumbbells, lying dumbbells and squats.
What to remember?
Be sure to take an examination with a specialist before starting training. Any fracture and curvature can be dangerous. Choose the weight and adjust the exercises according to the characteristics of your body.
Carefully examine the technique of execution. Do not flex your back when doing exercises – the load should come from the muscles, and not from the spine. The legs are always wider than the shoulders for more support. Breathing is also important: the effort is made on exhalation, because this is how the muscles contract stronger.
Safety is more important than the result. With you there should be an instructor ready to insure you, and the weight taken – to match your physical abilities.
It is recommended to perform strength exercises with a 48-hour break between workouts so that the muscles have time to rest.
An hour before exercise, you can eat 20 g of carbohydrates, and after – 40 g. the amount of protein is the same at any time, but after exercise it is better to drink «clean» proteins, for example, a protein Shake.
Power loads are useful, whether you are a woman or a man. However, these and others have different results. If you want to get in shape, the optimal system is the combination of cardio and strength, control of Nutrition and constant motivation.
Finess Head 