Muscle pumping is no longer the privilege of only men Nowadays, girls also want to have beautiful pumped up muscles. Using the methods of bodybuilders, girls can also remove fat from problem areas, reduce the layer of fat and improve health. At the same time, strength training helps to achieve a perfect body faster than any aerobics, dance or stretching exercise.
It is necessary
- - barbell or dumbbells;
- - skipping rope;
- - a clear lesson plan;
- - consultation with a fitness instructor.
Instructions
Step 1
Start with a low weight, whatever your body shape. Whether you are thin or, on the contrary, overweight, an attempt to work with a lot of weight at the beginning of classes is fraught with injury and is simply dangerous for the joints.
Step 2
Choose exercises that work out as many muscle groups as possible at a time. First of all, these are squats with a barbell. They simultaneously load the muscles of the thighs, calves and buttocks. The upper row on a block machine will develop your shoulders, arms, and back. The chest press will work your chest muscles. Exercises for the press are done without weights.
Step 3
Note that a large number of low weight reps will dry out the muscles, while two or three high weight reps will increase muscle mass.
Step 4
Use the same exercises for working on your body as men, just reduce the number of approaches or working weight. The required number of repetitions with an average weight is 8-10 times. Do not do more than three sets.
Step 5
The breaks between sets at first should be two minutes, with an increase in muscle mass, reduce them. It is better not to sit during rest. Walk around, stretch your warmed-up muscles. This will increase the efficiency of your workout.
Step 6
Don't forget to start your workout correctly. Before exercising on simulators, a warm-up is a must. It is best to work out on a treadmill or jump rope for 5-10 minutes. Jumping rope will strengthen your hands. This will come in handy to hold the bar or bar more securely.
Step 7
Be sure to stretch at the end of your workout. This will calm your heart rate and reduce muscle soreness.
Step 8
Don't limit the amount of protein in your diet. The body needs protein to build muscle. It is better to give up fatty and sugary foods. But feel free to eat some ice cream after your workout. It will not settle on your waist, on the contrary, it will be completely consumed by your body to increase muscle mass.
