Fitness exercises training; how to start? Find out how you can get in shape with innovative workouts and secret diets from professional bodybuilders. One thing in common between an athlete and an ordinary girl who does fitness is they adjust and solve specific problems. If the first strives for maximum sports activity, the second is enough to become slimmer and sexier. Today you will learn about fitness, training, and diet and a fundamentally new approach to training your legs and butt muscles.
How to swing legs and buttocks for girls in fitness?
Girls often injure themselves by exercising without a specific goal or training plan. This approach will not allow you to become more beautiful but can only worsen the situation. The same can be said about regular training. You must understand that you can only succeed by constantly working on yourself and your body.
There are no general training programs, as all people are individuals. If one training method works for your girlfriend, it probably won’t work for you. Girls train three times a week and divide their bodies into three or two parts according to their physical structure.
Therefore, each muscle group is loaded at best once every seven days. Due to the lack of exercise most often observed in girls, the muscles do not get enough stimulus to grow. It will not be successful if you don’t change your attitude towards training.
A minimum task for you is to increase the muscles in the shoulder girdle (especially the panels), buttocks, thighs, and stomach.
To achieve these goals, you need to follow these guidelines:
- Do strength training three or four times a week and cardio two or three times a week. Start with 20 minutes of cardio and then increase weekly after that. Eliminate low-fat foods and simple carbohydrates from your diet.
- Reduce your carbohydrate (complex) intake by 50 grams each week.
- If you feel a lot of hunger or muscle weakness, then every second or third day, increase the carbohydrate content of your diet at the expense of fruit.
- Do not take long breaks between meals. It applies not only to fat burning but also to gaining mass.
Fitness exercises training
For almost all girls, the lower part of the body is a very problematic area. It is mainly due to the structure of the female body. When choosing exercises, it is necessary to prioritize the basics. At the same time, not all of them are suitable, for example, deadlifts. The only acceptable option for this exercise for women is the straight leg deadlift.
Also, it’s better to work in a Smith machine when doing squats but keep your back strictly vertical. Very often, girls perform leg presses. It is an excellent step, but it also has some drawbacks. First, this concerns the exclusion of stabilizing muscles from work. The female body in everyday life should function as well as possible. For this reason, the leg press increases the risk of injury. Better to use it as an aid.
Speaking of squats, you should choose a variety of squats. Your feet should be about shoulder-width apart, and your socks should be perpendicular to each other. It is essential that the knee joint moves in the toe plane. Go as low as you can control the movement. If the knee joints move forward, it is necessary to stop.
Before you start lifting, tense your glutes and lift with a controlled movement of your adductors. It is also important to rotate the knee joints outwards when lifting. It should also say that you should not seek to work on simulators. Free weight training is more effective. Exercise machines can only be a supplement for you. Another critical point is the need not only to gain mass but also to shape the muscles. You can achieve it with plyometric exercises and cardio.
Running can be very effective for this purpose. Thanks to this, you will pump up the leg muscles even more and give them a beautiful shape. Running outdoors is best, but a treadmill will also work. Of the plyometric exercises, you can advise jumping in various variations – to the side, up, on support, etc. The only point here is to be careful when doing side jumps. It is because of their high risk of injury. However, they can be excluded from the program, as many options remain without them.