How to Train for a Women’s Fitness

How to Train for a Women’s Fitness

How to Train for a Women’s Fitness

This is guest post from John Rowland, admin of website Let’s visit his site to read about Best Knee Sleeves for Crossfit Reviews 2016 & Buying Guide


  • 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.

How to Train for a Women's Fitness

  • 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.

men train women workout fitness dumbbells

  • 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  polymetrics – 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
Cardio women
  • 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.

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.


How to Do Freestyle Swimming

How to Do Freestyle Swimming

How to Do Freestyle Swimming

Freestyle was traditionally a career, the competition allowed to swim in any way they wanted to  But according to what is known as the crawl has become the predominant form of freestyle, has freestyle concept, the concept before crawling as the name of the race replaced.

Freestyle Swimming

Freestyle includes weapons, the windmill make bow moves forward, while the change of the head is under water and breathe the float on the page. It is accompanied by a clock of the two legs, or six, the synchronized with the rhythm arm movements to stabilize the body. If you want to know how to enjoy, for the year, or for competitions to learn freestyle, as they move their arms, kick your legs and breathe properly.

The field of freestyle – swimming race allows you to compete in a variety of events, from sprints races for the water to distance open Technisch a Freestyle – swimmers can speak, each hub can you want except for combined relay , in fact, Freestyle usually the crawl synonymously. Learn how to improve the basis of their free time.

Important Steps

  • Understand technical freestyle in general before individual elements Keep your body as flat as possible in the water Move begin elaborate your arms and legs at once – legs continuously drive Kicking for spare
  • Start extends in an aerodynamic position with one arm forward over the water and the other arm outstretched towards his side, below the surface. Hand be on the head, with the fingers showing water and the higher side in front needs. facing the bottom of the pool and the water in the middle of each race.


  • Reach the front hand forward to get into the water through the head goes and right in front of his shoulder. His index finger and middle finger should be the first parts of the hand to reach the  Next his hand moving in front in the direction and inhale when the hand enters the water. when the right hand enters the water, for example, turn your head to the left, inhale and then rotate the head in a horizontal position.
  • Extraction phase drag your fingers toward the bottom of the pool and palm trees showing  About the level of hand his hand elbow Pulling is maintenue . Terminate the race with the palm facing the water sector.
  • Take the hand of the water, though. In addition to his hip

michael phelps

  • Your shoulders and hips and for each race If the right arm reached forward, such as the hip and the left shoulder should therefore at about a 45 – degree angle to show the surface of the water. Angle of the hips and the right shoulder, when the surface of the left arm.
  • Use short, quick scissor kicks, anticipates the legs upwards and to move down in a steady pace. Keep your knees and ankles pretty simple, but does not lock the legs mainly moving hips.
  • Hold the back of the head and neck aligned with the spine during the entire race. The whole body must be straight as possible to keep up with the fingertips of his hand in front of your toes.
  • Press the back tilt the chest in the water down and your hips your body in alignment, to help.

My recent post : How to Train for a Women’s Fitness


How to Swim Long Distance

How to Swim Long Distance

Swimming is one of the forms of exercise to work every muscle in the body. Even a fast race in a pool can be given a decent workout. One day you might have to swim a long distance, either by choice or necessity. Here are some tips to consider:

How to Swim Long Distance
• To extend the bath, the travel speed of life. Most learned the crawl use to swim. Always favoring the sprint, use the rescuers to get into a victim and what most triathletes are based on race. Tracing is a great way to generate body heat when you go into a cold body of water, because it will not take long to warm. Be sure that your face to put in the water to relax neck and give your body a better plan of the surface of the water. Unfortunately, the track is not the easiest career is to keep a greater distance. No phase break. They are constantly on the move. Try the sudden flutter replace with scissors occur during scanning. Although the arms are kept in motion, the legs have a break. This coup is now known as Trudgen.

• Vary your shots, different muscle groups are not working to fatigue. Once you have done Trudgen for a while, switch to a breaststroke. Remember again to keep his head in the water as it slides. A Helping chest at a rate when your body at rest is just after the kick motion and arm. Other shots of the period of complete rest comprise both primary boiler career. Try to make your moves as efficiently as possible, go for smoothness in execution. Pay particular attention to the amount of water moving with his arms and legs, varying the angle of attack, until you get the power of their movements.

• Hypothermia is always a risk in long-distance swimming. It is rare in the water to swim near the body temperature. If there is ever to swim long distances in the ocean, it’s a good idea to wear a wetsuit or surf. Some combinations are specifically for swimming with cut-outs for the full rotation of the arm in the sea. If the water is particularly cold, a swimming cap is a great idea. We lose a lot of heat through your head.

• If you ever have to leave a boat in the water in a last desperate act of survival, it is a good idea to wear a life jacket. If you are away from the coast, try to put on a life jacket. It can make the difference between fatigue and succumbing to breathe drowning or standing and air, when it is stored. In another publication I wrote about how to swim with clothes. His suit can also be used as a float.
• If you have a lake, select a landmark swim face. You may need to adjust the direction you offset swimming power.
• If you make long distance swimming for workout, it’s a good idea to jump on the surf line and parallel swimming to the coast instead of swimming in a straight line. Thus, in a patrolled beach, you are never far from a life guard post.

swimming on the beach
• Another option is to collect miles, to have someone to row or paddle on a boat to the next. Make sure that you have practiced , board the ship before it should. Few boats bend more easily than the canoes and kayaks, so if you get a cramp could be problematic.

Related post : How to Do Freestyle Swimming

How to Prevent Neck Pain While Cycling

How to Prevent Neck Pain While Cycling

How to Prevent Neck Pain While Cycling

-People are not designed for cycling. To begin, we have to keep our feet on the ground bike completely changed the weight distribution through the muscles and the spine, but also bend your back and neck in a abnormal position.

How to prevent neck pain while cycling

-The neck, must make particular, so you can see where it goes in the wrong sitting position, this can be very extreme. As his and stared into space for hours, it’s no wonder muscles neck is tired and irritable.

Minor Adjustments

  • If you experience some discomfort and pain on long trips, the chances are that can easily be solved with positioning, long before they get a problem out of control.

Minor adjustments

  • Look on the bright side -. It is unlikely that your case as Michael Shermer is so bad during the fight against the arduous 3000 miles Race Across America, Shermer neck muscles become so tired that simply failed and he already unable been, ever to keep the His team had to build a makeshift rope elastic brace to keep the head in a position that allowed him to see where he was going, so you can to the end.
  • An extreme example is indeed the extent of the neck Shermer “now used officially recognized a term to describe this condition.


Fortunately, the human body is its experience extremely versatile and with little consideration for the position should the bike easily and painlessly through the corresponding wheel and  In this issue, we offer simple tips to follow prevention and we forget that cycling is one of the “friendly” forms the body of the exercise.

Your position

It is quite clear that the driving position right alignment of the neck and spine concerns in particular the position of the handlebars and implementation is crucial.

To prevent changes to the handlebar position or to correct problems is very simple, that changes in this area of the motorcycle without much mechanical expertise readily achieved. You can make changes to the bike to make quick and relatively inexpensive with almost immediate remedial action.

Your position

A major concern is bars overboard, make the neck, is definitely “tense” or overstretched. This can be a combination of not only the extent to which the handle of the chair, but also downwards, they are change the handlebar position

You may have to make one of these settings to have the desired effect, but it is more likely that a combination of a better result.

Increasing the handlebar height

Mother spacers: derived unlimited modern wire from the amount of movement upwards and protrudes downward available, mounted as directly connected to the tube holder address to reach the maximum height, all the partitions are all can be brought under the shaft, they positioning as . bearing the highest tube.

Increasing the handlebar height


* Note: Do not go too far the top of the stem should be above the top of the steering column for your safety most a few millimeters to be ..

Angle of them: If you can not get enough height with spacers and a positive increase in strain, a pointing upwards, it is an alternative or additional method angle that the mother may be modified increases, more available to give more or less appropriate. Some bars you can adjust the angle of reality rise to find an optimal position.


Adapter: If none of these methods provides sufficient changes, drawings and / or specific root – adapters are available then too much to extend further, but where they are needed, it is doubtful that the motorcycle first with your needs.

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