The body of a woman is not organized as a man, so to achieve the same goals, girls need to adhere to a special training regime. How do girls do sports on drying?
Drying for girls involves not only special Nutrition, but also a proper training diet. Workouts on drying for girls are not built in the same way as for men, the program must take into account the characteristics of the female body. Regardless of the initial weight for a week, you should not lose more than one and a half kilograms, if you lose weight faster, part of the muscles will be destroyed, and the others will lose their elasticity and shape.
Training will be a combination of aerobic and anaerobic loads, that is, strength. Aerobics classes are lighter, but they require as much energy as strength. It is important not to try too hard and not to exceed the permissible rate of cardio loads. With a small layer of subcutaneous fat that you need to get rid of, exceeding the aerobic load norm will lead to muscle loss. The emphasis should be on pamping, training with low intensity in a large number of repetitions, they will not only destroy fat, but also give the muscles a beautiful shape.
None of the workouts should lead to a feeling of exhaustion, overtraining destroys not fat, but muscles. Anatomically, the woman’s body is arranged in such a way that it can contain a lot of fat and few muscles, Nutrition and training should reverse this trend. If cardio loads trigger fat burning, but do not support the muscles, the force supports and strengthens the muscles.
In order for power loads to be useful, after each of them the body must have time to recover.
The complex of strength exercises for training girls on drying should consist of exercises on the whole body or on several large muscle groups. Each exercise should be done in 5-6 approaches, the number of repetitions for training the upper body should be from 12 to 15, for the lower body – from 15 to 20 repetitions. Breaks between approaches should last 90-120 seconds, no more and no less. Training on this scheme, you will use muscle fibers of all types.
Cardio exercise should be performed differently, because they are designed to burn fat, it should be performed without rest between approaches to exercise. The format of circuit training is appropriate, when each circle consists of several exercises of one approach, for one workout you need to make 4-5 circles. Aerobic training does not need to be done on the same day as bodybuilding, to avoid overtraining, cardio and bodybuilding should be spread over different days.
Training for girls on drying
If the amount of subcutaneous fat in a girl is very small, she will not need circular training. In such a situation, you can perform combined courses, combining one layer with a small addition of cardio. First, you need to perform strength training, then rest for at least ten minutes, and only after that, proceed to performing light cardio. For aerobic loads, for example, working on an ellipse or an exercise bike, three ten-minute approaches will be enough for slightly above average loads.
You need to monitor for sufficient recovery and rest not only during training days, but also during free days, you need to protect yourself from overloads. Attention to Nutrition and diligence while observing the training regime will help create a perfect relief and elastic body. Each girl can gain up to 15 kilograms of muscle mass, while her body will retain a feminine outline and become more attractive.
Fitness and health 