Bikini fitness; features of the class. Find secret training techniques against the background of a proper diet, which will help create beautiful hips and a bubbly butt. Women’s bodybuilding did not enjoy success with audiences for a long time. Firstly, this was due to excessive anabolic steroids, which deprived athletes of their femininity. It continued until 2010 because it was then that a new designation was created – bikini fitness. From that moment on, most girls choose to compete in this nomination.
Today, the number of people participating in the bikini fitness program is steadily increasing, but not all girls participate in competitions. For many, this is primarily an opportunity to make their bodies 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 weights will detract from their femininity. If you do not use hormonal drugs, women will only tighten their muscles, and the body will become more attractive.
Features of classes under the bikini fitness program
It would help if you understood that the purpose of these exercises is not to gain significant muscle mass but to create an attractive toned body. For this, most girls use heavy training with low weights. If you want to start working out, you shouldn’t immediately run to the nearest gym and use someone else’s bikini fitness training program.
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 research 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 proceed to complete strength training. Remember that you cannot start the central part of the session without a good warm-up. Otherwise, you can get hurt and be very serious.
Each training day should give full attention to a new muscle group. If you train five days a week, you can distribute work by day as follows: shoulders, back and biceps, pectoral muscles and shoulder girdle, legs, triceps, and back.
It is just a rough outline, and you can use a different partition. At the same time, you should remember that someone else’s fitness program will most likely not work for you. For training to be practical, you need to create your training program. To do this, it is best to use the services of an experienced teacher. In addition to creating a personal training plan, he will help you with meal planning and teach you the technique of performing all the basic movements.
It is also essential to choose the optimal exercises for each muscle group. In this matter, you also need the help of an expert, as a large number of factors affect the choice:
- Your body weight.
- Speed of metabolic processes.
- Daily diet.
- The body’s sensitivity to stress.
- Your fitness level.
- Task assigned.
Bikini Fitness Training Program Example
If you have not done sports before, then you can start with the most straightforward bikini fitness program:
- Vertical bars.
- Incline bench press.
- Vertical bars in the Smith machine.
- Exercises for the development of abdominal muscles.
Exercises with high intensity and low working weight are most often used in a fitness bikini. 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, it makes sense to base your training around the use of supersets.
Here is an example of such a bikini fitness app:
1st superset – bench press + biceps curl with bench Scott.
2nd superset – incline bar + vertical barbell in a Smith machine.
3rd superset – straight leg deadlift + squat.
4th position – plot cultivation + vertical jumps.
5th sit-up – rotation (push) + lifting of legs in the hang.
Should perform each movement in the upper sets in five sets of 10-15 repetitions each.
Fitness bikini nutrition program
Many girls use food programs similar to hunger strikes to fight obesity. It allows you to lose a few kilograms in a few days, after which the girls, inspired by the results, continue to follow this diet. However, this will not do any good; you are only torturing your body.
You must understand that you must prepare the diet for each person individually and the training program. Consult a specialist to avoid damaging your body.
When putting together a diet, one must keep the following points in mind:
- Body composition, or more simply, the ratio of fat to muscle mass.
- Metabolic rate.
- Determination of “ideal weight” indicator.
- Intolerance to the body on all products.
When writing a nutrition plan, you need to focus on protein compounds. There should be fewer carbohydrates in the diet than proteins, one more than fat production. If you follow this principle, your body will get all the essential nutrients without creating fat reserves.
An equally common mistake novice athletes make when putting together a diet is the wrong approach to reducing the energy value of a nutrition plan. You should eliminate the most caloric foods from your diet, but not lean your diet. First, you must give up alcohol, sweets, sauces, and salad dressings.
Professional bikini fitness class
Today bikini fitness is an official sport, and competitions at various levels are held in this category, unlike bodybuilding, where the main task is to gain mass. Fitness bikinis are trained to be beautiful. With training, you will eliminate fat deposits and create the figure of your dreams. At tournaments, all participants are divided according to specific parameters: height, age, and weight.
It should say that this league can be different in different tournaments. At the same time, in official international competitions, all participants are divided into three categories, depending on their height. Usually, fitness bikini competitions are a kind of beauty contest where girls show off 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 once you have decided to study professionally, you will have to make sacrifices. It primarily concerns palms, where you must work with a scythe bar 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 be changing, which means the need for frequent wardrobe changes. Of course, for any girl, shopping is fun, but the problem is that it can be challenging to find clothes. Very often, professional athletes wear custom clothes. It is much easier to do this in the summer because wearing a top or a t-shirt with shorts is enough. It will allow you, at the same time, to show others your perfect image.
In addition, you should try never to feel hungry. As you know, at this point, the body begins to produce intense muscle-destroying hormones. Not every fitness girl can afford to devote all her time to training and nutrition. You need to eat often, eat enough food and be thin. At first, it will be tough to adapt to the new daily life. But, as you know, beauty requires sacrifices and is essential enough. If you decide to tackle such a great fitness bikini area, do not deviate from this path, as it is the right one.