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Тренировки по бодибилдингу для девушек: основы

Для того, чтобы тренировки по бодибилдингу для девушек приносили ощутимые результаты, следует проводить их в соответствии с нижеобозначенными правилами:

Начало

Предложенная бодибилдинг-программа для девушек всегда должна начинаться с разминки. Чтобы размяться, можно прокатиться на велосипеде, выполнить легкую пробежку (в том числе, на месте), попрыгать на скакалке. Во время разминки следует провести упражнения на растяжку основных мышц и суставов. Отягощения следует использовать с первых занятий, выбирая при этом самый малый вес.

Интенсивность


Максимальный эффект дадут тренировки с 10-15 повторениями. Правда, это количество может быть скорректировано в зависимости от физической подготовленности женщины. Также следует иметь в виду, что для проработки ножных мышц количество повторов должно быть минимум 15, а в идеале — 30. Эти правила актуальны для бодибилдинга, фитнеса. Девушки могут использовать этот подход и при занятиях гимнастикой.

Перерывы


Между подходами необходимо отдыхать на протяжении нескольких минут, чтобы восстановилось дыхание и сердечный ритм. Со временем продолжительность отдыха необходимо плавно сократить до 1 минуты. Это позволит увеличить выносливость и силу мышц.

Продолжительность


Первые занятия бодибилдингом девушкам следует продолжать на более 30 минут. В дальнейшем продолжительность тренировок нужно будет довести до 60 минут. Периодичность проведения занятий — через день.

Цель


Прежде чем приступить к упражнениям по бодибилдингу, девушкам необходимо разработать программу тренировок, отражающую цель занятий. В одном случае женщина стремится похудеть, в другом — нарастить мышечную массу, в третьем — оформить некоторые части тела.

Питание


Бодибилдинг-программа для девушек должна сочетаться с изменением привычного рациона питания. Так, следует свести к необходимому минимуму количество жиров и углеводов. Преобладать в рационе должны белковые блюда.

Сон


На эффективность тренировок для девушек по бодибилдингу очень влияет качество сна. Если продолжительность сна составляет менее 9 часов в сутки, достичь высоких результатов не удастся.

Упражнения для девушек


Представленный ниже комплекс бодибилдинг-упражннений для девушек рассчитан на начинающих спортсменок. Спустя 1-2 месяца программу необходимо будет усложнить. Скручивания используются для работы с мышцами пресса. Жим с узким хватом из положения лежа используется для проработки мышц руки — бицепса и трицепса. Приседания со штангой ориентированы на проработку квадрицепса. Тяга штанги из вертикального положения применяется для тренировки мышц плеча. Выполнение упражнений на тренажере Смита используется для формирования трапециевидных мышц.

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