Many girls want to change their figure. They sign up for fitness rooms, try new modern diets in order to lose weight and become slimmer. But there is little information about those who go to the gym not to lose weight, but vice versa. About 50% of girls who want to change their figure just want to "get better". The main desire of these persons is: to enlarge the chest and buttocks, without losing their waist. So, I want to sort out the question of how they still train for maximum effect.
So, further we will talk exclusively about girls who consider themselves thin and want to transform their breasts and buttocks.
If you have a goal to transform your figure, and you are ready to work hard for a long time, then everything will certainly work out. It really is possible.
Let's start with the pectoral muscles. I will not rewrite anatomy. We know that the structure of male and female muscles is very different. It is much easier for men to increase the volume of the chest, however, like any other muscle groups. If a girl has a goal to give her a better look and proportion, then you need to increase the muscle mass of the chest muscles. To do this, you need to perform the following exercises:
1. Bench press with weights;
2. Push-ups on the uneven bars;
3. Push-ups from the floor.
These three exercises will be enough for training the pectoral muscles, but not for their formation, since in order for these workouts to be effective, you need the right diet. You should consume at least 1 gram of protein per kilogram of your own body weight. That is, if you weigh 50 kg, then you need to consume 50 grams of protein daily, only then will your muscles have the opportunity to increase in volume. But as for carbohydrates. Carbohydrates should come only from foods such as cereals, pasta, fruits. And only in the morning! These are the basic principles, the foundation of the basics. What you need to do within 2-3 months. Nothing difficult if you want to act. Starting in March, by the summer the breasts will become visually larger, firmer and more beautiful.
Now about the buttocks. I want to please, it's much easier with them. The gluteus muscle is a large muscle group, so it is easier to "pump" it. And here are the exercises:
1. Of course, squats with weights (barbell or just bar).
2. Various attacks.
3. Legs back and to the sides.
These three exercises, if done correctly, will suffice.
What is the best way to train? First, do not hesitate to approach the instructor at the gym to show you how to do certain exercises correctly. It is most important.
Secondly, you should combine the workout of the chest and buttocks.
For example, like this:
Day 1: Squat + Bench Press
Day 2: lunges + push-ups on the uneven bars (or a similar machine);
Day 3: various swings and abductions of the legs + push-ups from the floor (such a workout can be done even at home).
Rest days should be included between training days. For example: Monday, Wednesday, Friday - training. The rest of the days are rest and proper nutrition. With this training and nutrition regimen, you will improve your figure, you will feel much better and more confident. After all, as we know, doubts and fears dissipate in action.
