beautiful body.

WORKOUTS FOR WOMEN

The basic principles of strength training and a sports diet are the same for both men and women. Women, as a rule, often set other goals for themselves, they are more interested in the shape and tone of the muscles than the maximum size of the muscles. All this does not depend on the way specific exercises are performed, but on their combination, the number of repetitions and the choice of exercises of an isolated focus on problem areas of the body. Indeed, the female body reacts to the load a little differently than the male.
Women are more interested in general strengthening training, improving shape and tightening individual muscles than in building muscle mass. Even if a woman in general performs the same exercises with additional exercises aimed at problem areas such as the thighs, buttocks and triceps, the essence of the training program is not too different from the male. The main difference is fewer sets per muscle group, but more reps per set. This increases muscle endurance and at the same time reduces the maximum muscle size. However, the exercise remains exactly the same.
Each athlete needs to develop a program that best meets their personal needs, taking into account the strengths and weaknesses of body composition. The main goal for men and women is the same - the development of a harmoniously developed aesthetic physique.

SOME FEATURES OF WOMEN'S TRAINING

The female constitution is largely determined by the reproductive function, which, of course, was reflected in its anatomical structure. Many women try to copy men's principles of physical fitness without being fully aware of the possible consequences. For example, an increase in pressure during serious physical exertion negatively affects the female genital area, the ability to bear a fetus and give birth. Big sports require high training loads from athletes with full return of strength and energy. And yet, many years of experience in training athletes suggests that sometimes you can "deceive" nature, both with a special technique and with little tricks developed during training.
As women age, bone density decreases slightly. Calcium, additionally taken with food, does not always help either. By doing weight training, you can normalize the course of metabolic processes, as well as the absorption of substances necessary to strengthen the skeletal system.
The weight of the weights in each specific exercise should correspond to the level of fitness and well-being of the athletes. The regulation of further loading should be gradual, excluding forcing of any kind, whether it be the number of repetitions or the weight of the burden.
Women need to remember that their functional characteristics lead to increased heart rate during physical activity and a longer recovery time. Especially in the menstrual phase, in women, the pulse may increase, blood pressure may increase, and the excitability of the nervous system may increase. Women are relatively lower functional capabilities of the cardiovascular and respiratory systems than men, which, unfortunately, affects their physical performance.
Features of the female body should be taken into account when conducting self-control during the training process. Recovery should always be complete and completely relieve fatigue after a previous workout.

COMPETITION RULES OF THE INTERNATIONAL FEDERATION OF BODYBUILDING (IFBB) AND THE FEDERATION OF BODYBUILDING AND FITNESS OF RUSSIA (FBFR)

WOMEN'S FITNESS

Each kind of sport has its own peculiarities of performing a motor action, due to its target orientation, external conditions and competition rules, which determine the specific requirements for the preparedness of an athlete.
Based on the rules of the IFBB bodybuilding and fitness competitions, the composition should consist of 1-2 parts, each of which lasts 30 seconds, the composition time is 1 minute. During this time, the athlete must reveal all her abilities, demonstrate elements of strength, flexibility, jumps, and also show her artistic abilities, i.e. reflect the conceived image with the specific plasticity of movements and the manner of performing the chosen style of music (oriental, Spanish, Russian, jazz, modern, break, etc.). There are no mandatory elements in the rules of the competition - the athlete has the right to choose the elements available for her level of training, achieve clarity of execution and include them in the program. Do not forget that the uncertain performance of the elements can affect the impression of the performance of the composition. Poorly trained novice athletes, due to the concentration of attention on complex elements, forget about the presentation (artistry), which significantly affects the effectiveness of the performance, the reaction of the audience and the evaluation of the judges. Often the following errors can be traced in the composition:
- unbalanced program (i.e. passion for dance or strength elements);
- the chosen style of music does not correspond to the plasticity of movements;
- the chosen angles of movements do not correspond to their visual perception.
Original musical material, a large supply of motor and strength training, good flexibility enable the choreographer-trainer to choose the image, style and distribute the elements in a balanced way in each of the 2-3 parts of the composition. When staging, it is very important to take into account the individual style and errors in the athlete's figure. The task of the choreographer is to be able to hide flaws and emphasize her positive qualities and body proportions with the help of movements. Elements должны органичеWithки WithливатьWithя With задуманным образом и подчеркивать музыкальные акценты выбранного произведения.
I would like to remind the coach that any element performed must be shown to the judges in the perspective in which it is favorably viewed. For example, sideways to the viewer should be performed: front balance, bridge, flips forward, backward, to the side (wheel), flexion, extension of the arms in the prone position, however, the lateral bending of one or both arms in the prone position should be performed facing the judges. If an athlete does not have the necessary flexibility, her range of motion is limited - of course, it is not desirable to include swings, etc. in the composition, in this regard, it is necessary to select movements with the position of bent legs, focus on the performance of strength elements or on the artistic abilities of an athlete.
In order to more clearly reflect the available abilities of an athlete, it is desirable to include in the composition 2–3 elements from each main group, i.e. elements of static, dynamic strength, elements of flexibility, jumps.
Particular attention should be paid to the selection of musical material. As a rule, those compositions where the music is recognizable, popular and incendiary have success. By changing the musical material and image in each part, the performing athlete can make a greater impression on the judges and spectators than an athlete performing to the accompaniment of one melody. Of no small importance is the quality of the layout of the musical material, where one melody should gently transition into another without noise and sound frequency drops. The quality of the recording also affects the overall score. After mastering the composition, you should work on artistry and presentation, emphasize all the accents in the musical material with movements, facial expressions and gestures, work out the composition to high performance skills, think over the details of the costume for the performance that emphasize this image, select attributes if necessary: ​​hat, cane, ball, chair. Details or the costume itself may change throughout the composition. The originality of the costume is also evaluated by the judges. When performing a composition with special equipment, the coach should think about how to bring it in and take it off the stage, what approaches to the equipment will be visually advantageous for the athlete.
Posing. It is very important to know how to pose correctly in competitions, because after several years of hard training, a strict diet for 10-12 weeks, you can win or lose, regardless of the quality of your muscles and the achieved body proportions. Judges evaluate not just your muscles and body proportions, but the ability to demonstrate them. A lot depends on how you show it. Posing requires certain skills, and in order to master them, you need to spend many hours in front of the mirror, gaining experience in posing with each performance in competitions, constantly improving these skills; get used to the spirit of competition in competitions.
What should be considered when preparing for posing?
You must master all the mandatory postures required for the competitors (side view, rear view, front view).
You must practice these postures until you have complete control over every muscle involved in the demonstration.
You need to gain a lot of experience in the practice of posing in order to hold the poses for the required time without showing signs of fatigue, without trembling and muscle cramps.
You must develop a program of free posing that reflects your personality; constantly improve the art of posing, achieving smooth transitions from one type of posing to another, giving each transition a new color, emotionality and artistry.
All of these skills need to be practiced on stage, as only experience can teach you how to pose properly in the intense atmosphere of a competition.
It is necessary to learn how to pose on stage in front of the judges, which plays an important role in evaluating an athlete. It is necessary to pose only at the moment when exactly you have to demonstrate your muscles and proportions. The rest of the time is to stand on the podium without muscle tension, while maintaining a beautiful posture, emphasizing your dignity.
In addition to the art of posing, you need to carefully monitor your overall appearance. Judges they look not only at your muscles and postures: they also look at how you stand, how you move, the tone of your skin, your hair,