Make your figure as one of a model – training schedule for women
Published August 16, 2011 | 
Make your figure as one of a model – training schedule for women
How much should one exercise to look like a model?
In my youth I went to the workouts daily and even a couple of times a day. It was an obvious bust. It’s good that I was not knocked out by overtraining. Then I began to practice less and this has borne fruit: for 6 times I won the title of “Miss Olympia”.
As regards to the optimal schedule of workouts, I “figured” it by trial and many errors. There was no other way at my age. Female fitness was in prospect, and none of us, the pioneers did not really understand how to train. Today the situation has changed fundamentally. The science has established that the woman’s body responds to the exercises with weights as well as the men’s.
Women have the same muscle fibers, but their diameter is less. The upper body muscles in women are inferior in strength. However, the leg muscles are potentially as much as men. Under the influence of exercises there increases the strength of women and the muscle volume and simultaneously they lose the fat layer.
When you correct your figure according to some standard, you will inevitably have to increase some muscle. And here comes into play a typically masculine principle: the heavier your rod, the greater the result.
If we talk about the frequency of training, then men train for long hours. This rule is also true for women.
However, a specific training schedule is determined by your level of fitness, your goals, the time that you have.
Do you want to pump up elastic muscles or lose weight? Are you new to the sport or have some experience? Who are you? A student, an employee or a mommy? Or both together? In each case, the frequency of training will have to be determined individually.
Well, now I want to advise a woman who seeks complete transformations of her figure in accordance with the fitness standard. She is not constrained by time and circumstances. But even she would not have to go training every day. Seriousness of purpose does not mean only work with no lumen and recreation. No, rest in fitness is as important as exercise. The training only runs positive reactions in the muscles. But at full strength they are going when you’re watching your favorite TV series.
The frequency of training for women
The number of trainings increases with the training experience. It is associated with the improved fitness and increase in the muscle endurance.
Exercise mode
Train all the muscles in one workout.
Divide the muscles of the body at the “top” and “bottom”. Train the “top” and “bottom” separately. Alternate the workouts. Devote your training only for 1-2 muscles, load one muscle only 1-2 times a week.
Pumping the lats – bent rows with support
Published August 15, 2011 | Pumping the lats – bent rows with support
What is the difference between the lucky and the loser? He just does the things that the loser would never have done. It looks like said about bodybuilders. Unusual ways always lead to something unusual. To become more than anyone, you cannot train like everybody else. Isn’t it so? In short, do something that others would never do. For example, pulls for the lats on an inclined bench. It would seem there are enough exercises for the back. Why invent something new? However, none of them provides lockdown. But tugging with support provides! You rest your chest against the back and that’s all – no “nodding” by your corpus. Plus the full stabilization of the feet – they will no longer play along. Carefully read the description of the tugging. Everything is not so simple as it seems.
START
Place the back of the bench at an angle of 45 degrees.
Take the position with your chest against the back near the top. Conveniently apart your legs. Your feet are flat on the floor with the entire surface. (But do not rest on the floor by toes!) Straighten your back.
In order not to look up, point your look at the floor at an angle of 45 degrees. The neck should remain “in line” with the spine. Ask to give you the dumbbells and lift them a little upward that your straight arms formed with the body a nearly right angle. Try to relax your shoulder girdle, to bring the shoulders forward and thus achieve the stretch of the lats.
SCHEME
Holding the dumbbells neutrally (with your palms facing each other), powerfully pull them in the direction of the belt. Some do not pull, but simply raise the dumbbells by bending the elbow – with the power of the biceps. No, the exercise is reduced to the motion of the elbows upwards. Imagine your hands as lifeless hooks, taken the dumbbells. Relax your biceps and think only about the elbows. Here you raise your elbows up very high, as if the cranes arms, pause, and then once again lower the “arms” (and cargo) to the floor. During the pause, contract the shoulder blades to the limit. “Lower the dumbbells to the floor at an angle so that in the starting position the straightened arms were at 90 degrees to your body.
NOTES
Learn some exercises with light weight. Choose the most comfortable posture. Remember the statement of the feet. When would bring your movements to automatism, take heavy dumbbells.
Ate you use gym belts, after the set the assistant should immediately unwind them and free your hands.
In this exercise, there is no need for a heavy athletics belt. Since the body is stabilized, press and loins are exempt from this responsibility and they need no help from them belt.
The role of water in bodybuilding
Published August 15, 2011 | The role of water in bodybuilding
Oh, how naive some people are. They feel sorry for a dog that drinks from the pool, unaware that the water there sometimes is cleaner than that flowing from a tap in their kitchen.
The environmental problem today is reflected in a drop of water. The industrial waste penetrates deep into the earth and mixes with the groundwater. Before getting into our plumbing, these waters undergo some purification, but the water is very far from being a spring clean. The most dangerous thing is that water with industrial wheels often has neither taste nor smell. You drink, as you think, clean water, but your body is penetrated by harmful and even poisonous substances. You, as a bodybuilder, can take simple precautions. For example, boil water or let it to desilt for about a day. But the best way, although it is cumbersome is to pass the water through a special charcoal filter. Are these precautions really necessary?
Yes, because water is just as powerful stimulant of “pumping” as food. Can a bodybuilder let the process of nutrition to live its life? Can he eat tasteless, undercooked or unsanitary food? Of course not.
The same rules are applied to water.
If to say that we are composed of water, this will not be an exaggeration. Half our blood is a pure distilled water. Our muscles are 75% of water. Water plays a huge role in maintaining a constant body temperature and constant pressure. Even if you lose only 3% of the water your body, you will not be able to run. If 5% – will not be able to train with your favorite heavy weights. Well, if all 10%, the people in whites will have to work hard to breathe life into you.
The role of water in bodybuilding is huge, because water takes part in accumulation of the muscle glycogen – the main source of energy in the bodybuilding training. As a biochemical compound, glycogen by three-quarters is composed of water.
Besides the direct participation in the “pumping”, water has an indirect effect, which is extremely important for bodybuilders. It tones up the mind! Remember, the excited person is given a glass of water, and he comes to his senses.
Well, let’s leave the theory. I know you expect me to give practical advice. And the first thing you would like to ask is: whether a bodybuilder should drink mineral water? Perhaps, mineral water will improve and enhance anabolism? Alas, the study of this issue has showed that mineral salts of such water are absorbed less than the same mineral substances absorbed by the body from normal food. In this regard, in the U.S.A. it is not allowed to advertise mineral water as a health elixir. However, liberal Europe has no such rules: drink, if you like!
Nevertheless, the European “water” companies, like American ones have changed their business from mineral water to a real panacea – perfectly clean water. Such water is packaged in large bottles and is designed not only for drinking but for cooking. Such water in the everyday life of people with money has completely replaced the tap water.
That’s what you need! Especially during the training. Because you need to drink every 10 – 20 minutes, performing the exercises, even if you do not feel thirsty. You should also drink before the training. The last drink of water should be made 1.5 – 2 hours before your arrival to the gym.