How to Train for a Women’s Fitness
- Competition fitness a women defies its participants appear to be not only, but in good condition. The competition has a swimsuit and a routine round Fitness The round swimsuit includes the judges a series of quarter turn perform while high shoes wearing two swimsuits. Piece round fitness requires each competitor two minutes dance a physical challenge, Aerobics, Fitness Studio and other fitness moves because of the time needed to develop your safe body, a selection Fitness – competition four months a year in.
- Raise a slim body to become more active.
- In Swimsuit round, you will be judged on the scale and the presence, the condition of the body, femininity and His Lifting – program should focus on the development of muscle mass.
- A fitness competition differs from a bodybuilding event, as recommend professional fitness muscle competitor Linda Cusmano starting promotes with three times a week. Training per day, including squatting, press the shoulder, to lat, definition and symmetry increased instead of muscle mass extremely EPC cover leg extension loop, calves, triceps push-downs, biceps – curls, knee and hip are two to four sets of 8 to 12 repetitions during the off season to put on lean muscle.
- Leaving at least 48 hours between muscle group trained, particularly to allow recovery and muscle growth. Date approach to competition, increased frequency of training four days a week. they focus on the upper body two days and lower body the other two days, while the number of exercises to increase performed for each muscle group. during that time recommended Cusmano 12 to 20 repetitions of each exercise.
- The preparation for the meeting of the round training.
- In the routine round gym will be judged on execution, difficulty and creativity of your routine and Consult a trainer with experience in competitive fitness of women to organize the program and then use one day a week in low season to to practice their routine.
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- Most competitors are dancing, joy, aerobics and gymnastics to show their strength and flexibility, as well as extreme fitness movements such as iron bends to show his strength and. Coordination in the off-season, they emphasize the movements of plyometrics – like box jumps, burpees, tuck jumps and jump squats functional fitness to develop strong muscles to do cartwheels, aerials and isometrics during your routine.
- We will also focus on the mastery of technique and the development of his during each test session that you perform before a jury, allowing them to visualize the look in the eyes. Consider register so that you can, where you can see improvements. When approaching the time of the competition, the routine practice three or more times a week.
- Reduce your body fat percentage.
- To increase a small amount of body fat and muscle mass giving shape, appearance prefer tonic judge. Cardio helps regulate the amount of body fat effectively and also the condition of the body in preparation for round ability interval – to reduce training .
- Which includes alternating between high and low intensity activity, is particularly effective in the next few years burning fat as jumping rope, climbing stairs, running and circuit training. Offer training intervals. during the off season when he works to increase the weight, limit your interval – training two to three days per week.
- These meetings should take 30 to 45 minutes each. Cardio 60 minutes attacks can begin to eat in your muscle As you get closer to the competition, in the week to increase the frequency of training at intervals of four days to burn more calories and increase leanness.
Training in the kitchen
-To increase or to limit their physical condition and the development of the body, so you eat during exercise and to drink. During the off season, when the implementation of focused on muscle, increase the amount of calories and protein you eat the muscle building feed. of 1 to 2 grams of protein per day for each pound of weight and gradually increase your calories, take up in about 2000 per day during this period. the approach of the competition, your calorie intake to about 1200-1800 reduce to reduce body fat. focus on the consumption of green leafy vegetables, especially fruits and lean protein.
-Eat your body to recover and build muscle to help a portion of protein at every meal, including one to three hours before bedtime, while you sleep. Also drink 2 liters of water per day, which increases blood volume, thereby facilitating muscle recovery process.
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