Find out the secret training technique that, against the background of the right diet, will help to make beautiful hips and bulging buttocks. Women's bodybuilding did not enjoy success with the audience for a long time. First of all, this was due to the excessive use of anabolic steroids, which deprived the figure of athletes of femininity. This continued until 2010, because it was then that a new nomination was created - a fitness bikini. From that moment on, most girls prefer to compete in this particular nomination.
Today, the number of people involved in the bikini fitness program is growing steadily, but not all girls participate in competitions. For many of them, this is primarily an opportunity to make their body more attractive. Although women's fear of resistance training is still prevalent in our country, the situation is gradually improving.
Girls should not be afraid that working with a barbell or dumbbells will reduce their femininity. If you do not use hormonal drugs, then women will only tighten their muscles and the body will become more attractive.
Features of classes under the fitness bikini program
You should understand that the purpose of these exercises is not to gain large muscle mass, but to create an attractive toned body. For this, most girls use intense workouts with low weights. If you want to start exercising, then you should not immediately run to the nearest gym and use other people's bikini fitness training programs.
To begin with, you should find a qualified trainer and it is advisable to undergo a medical examination. It will also be good if you do your own research on nutrition and training. After that, you should decide how you want to train - professionally or for yourself. Novice athletes should start with minimal loads so as not to overload the body.
You can start by doing simple sports like running or swimming. Gradually increase the load and as a result, you can move on to full-fledged strength training. Remember that you cannot start the main part of the session without a good warm-up. Otherwise, you can get injured and very serious.
Each training day should give full attention to a new muscle group. If you train for five days during the week, then you can distribute work by day as follows: shoulders, back and biceps, muscles of the chest and shoulder girdle, legs, triceps and back.
This is only a rough outline and you can use a different division. At the same time, you should remember that someone else's bikini fitness program will most likely not work for you. For training to be effective, you need to create your own training program. To do this, it is best to use the services of an experienced instructor. In addition to drawing up an individual training program, he will help you with the organization of meals and teach you the technique of performing all the basic movements.
It is also very important to choose the optimal amount of exercise for each muscle group. In this matter, you will also need the help of a specialist, since a large number of factors affect the choice:
- Your body weight.
- The speed of metabolic processes.
- Daily diet.
- The body's susceptibility to stress.
- Your fitness level.
- Assigned tasks.
Bikini Fitness Training Program Examples
If you have not previously played sports, then you can start with the simplest bikini fitness program:
- Vertical rod rods.
- Bench press in the prone position.
- Vertical rods in the Smith machine.
- Squats.
- Exercises for the development of the abdominal muscles.
As we said, high-intensity training and low working weights are most often used in a fitness bikini. In total, you can perform from 5 to 6 sets, each of which will have 10-15 repetitions. The total duration of each lesson is approximately one hour. If you are an experienced athlete, then it makes sense to build your training on the use of supersets. Here is an example of such a bikini fitness program:
- 1st superset - bench press + biceps curls using Scott's bench.
- 2nd superset - tilted barbell + vertical barbell barbell in Smith machine.
- 3rd superset - deadlift on straight legs + squats.
- 4th superset - dumbbell breeding + vertical barbell rows.
- 5th superset - twisting (press) + lifting the legs in the hang.
Each movement in supersets should be performed in five sets with 10-15 repetitions each.
Fitness bikini nutrition program
Many girls use food programs that resemble hunger strikes to fight obesity. This allows you to lose a few pounds in a couple of days, after which the girls, inspired by success, continue to adhere to this diet. However, this will not lead to anything good, you are only tormenting your body.
You must understand that the diet must be prepared individually for each person, as well as the training program. In order not to damage the body, seek the advice of a specialist. When compiling a diet, the following points must be considered:
- Body constitution, or more simply, the ratio of fat and muscle mass.
- Metabolic rate.
- Determination of the "ideal weight" indicator.
- Intolerance to the body of any products.
When composing a nutrition program, you need to focus on protein compounds. There should be less carbohydrates in the diet compared to proteins, one more than the amount of fat consumed. If you follow this principle, the body will be provided with all the important nutrients without creating fat reserves.
An equally common mistake of novice athletes when compiling a diet is the wrong approach to reducing the energy value of a nutrition program. You should eliminate the most high-calorie foods from your diet, but not make your diet lean. First of all, you need to give up alcohol, sweets, various sauces and salad dressings.
Professional bikini fitness session
Today fitness bikini is an official sports discipline and tournaments of various levels are held in this category. Unlike bodybuilding, where the main task is to gain mass. Fitness bikinis are trained to be beautiful. Through training, you will get rid of fat deposits and create the figure of your dreams. At tournaments, all participants are divided according to certain parameters: height, age, weight.
It should be said that this division may differ at different tournaments. At the same time, in official international competitions, all participants are divided into three categories, depending on their height. By and large, fitness bikini tournaments are a kind of beauty contests in which girls demonstrate the beauty of their bodies. After all, it is a beautiful figure and body that is most desirable for girls, as this attracts men.
At the same time, you must understand that, having decided to study professionally, you have to make certain sacrifices. This primarily concerns the palms, since you have to work a lot with a barbell and dumbbells. So that scratches and scars do not appear on the palms, it is worth using special gloves during training. Your body will constantly change, which implies the need for frequent wardrobe changes. Of course, for any girl, shopping is a pleasant pastime, but the problem is that it can be difficult to find clothes. Very often professional athletes wear tailor-made clothes. It is much easier with this in the summer, because it is enough to wear a top or a T-shirt with shorts. This will allow you, at the same time, to show others your perfect figure.
In addition, you should try to never feel hungry. As you know, at this point, the body begins to intensively produce catabolic hormones that destroy muscles. Not every fitness girl can afford to devote all her time to training and nutrition. You need to eat often, eat plenty of food, and stay lean. At first, it will be very difficult to readjust to the new daily routine. But, as you know, beauty requires sacrifices and significant enough. If you decide to tackle such an excellent area as fitness bikini, then do not deviate from this path, as it is the right one.
How to train fitness bikini girls, see this video:
