Most women are afraid of iron and simulators as a fire body building pussy. Suddenly, after weight training, bicepses grow horribly, shoulders expand like a man, and in general, the figure will lose femininity? With the words “trainer”, “dumbbell”, “barbell”, many people imagine a cyborg woman vaguely resembling Arnold Schwarzenegger.

arnold schwarzeneggerAll this is speculation! Strength training makes the body not only and not so much slender, but also embossed. Press, elastic thighs and hands without a “holodtsa” – is not this the dream of any fitness fan?

And we will dispel the terrible myth “Power fitness makes a figure man-like.” In fact, this is impossible in principle, since any woman is protected from the possibility to increase (and “overgrow”) the muscle mass genetically. First, a high percentage of estrogen in the female body contributes to a smooth and very slow process of muscle mass formation (muscle piles are the result of the influence of the male hormone testosterone, which in our body is very, well, very little).

Secondly, any woman has about twice as much fat under the skin as a man, and most of this fat is in the pelvis and hips. In women, the mass of muscle tissue is only 30-35% of the total body weight, in men – about 10-12% more. Features of a constitution never will make of the young lady the man, even if at it muscles are developed enough.

A Few Words About The Advantages And Merits Of Strength Training

Ybodybuilding pussyes, when weight training increases the muscle mass of the body (and the total weight), but at the same time the fat cells are burnt, the figure looks slim and taut. They not only effectively affect the skeletal muscles, but also strengthen the heart muscle and muscles of smooth muscles: a “muscular corset” appears, which firmly holds all the internal organs. In addition to all of the above, strength training has another plus: they increase the content of minerals in the bones, stimulate their muscle tension, and also improve the strength of joints and their stability.

Strength exercises for women are specific. Their goal is not to build up huge muscles, but to correct the figure and work through the problem areas. It is power fitness, and not diet or aerobics, – the most effective way to build a resilient, strong body.

It is not always possible to acquire an ideal figure with the help of shaping. Maybe you also noticed that the volumes are decreasing, but the appearance is not encouraging. Instead of fat deposits, there is a sagging skin – and no cubes. It’s not worth to get upset – it’s time to go to the gym.

Contraindications

Before you take dumbbells and swing your arms and legs, you should check the condition of the spine, consult an endocrinologist. Osteochondrosis, scoliosis, chronic diseases of the thyroid gland and violations of gynecology may require a limited load.

Strength exercises are prohibited in hypertension, arrhythmia, asthma, after a heart attack, as well as during menstruation and pregnancy.

Principles Of Strength Training

Simulators are different …

The first thing you see in the gym, it’s a lot of different dumbbells, weighting, metal structures, called proper simulators. The choice of a simulator and weight depends directly on what goal you set for yourself.

Many think that power fitness is just a dumbbell and a bar. In fact, the training includes also squats, twists, push-ups – any exercises that develop and strengthen muscles. Recently, bodybuilders are becoming more and more popular.

When choosing simulators in the gym, one should be guided not by the likes-dislikes, “male-female” principles, but with individual parameters: height, length of arms and legs, joint mobility. All the rest does not matter.

How Much To Hang In Grams?

If you need to lose weight, choose a lightweight (0.5-1 kg), and each exercise should be at least 15-25 times. If your goal is to draw a relief, the number of repetitions should be reduced to 8-10, and the weight, on the contrary, should be increased (up to 2-3 kg). To understand what weight you need, the instructor will help is his duty. Do not rush to take the heaviest dumbbells: a large number of repetitions with greater weight disrupts the blood flow, and, consequently, fatigue increases. By the way, with dumbbells, as well as simulators, and other weighting agents, you can start training only when the muscles are already prepared, found the initial tone and ceased to remind themselves of the pain after training.

Failure to follow the instructions when working with simulators and with a bar not only brings benefits but can also damage health and figure. It is important not to force events, gradually increasing the load.

Do not forget about even back and stretching. When lifting weights, the spine is loaded, the muscles become strong, but less flexible, which increases the risk of injury. Each movement should be done slowly, making an exhalation on the effort and inhaling on relaxation.