Fitness for women and rules for practice

When it comes to bodybuilding, people think of guys who have strong muscles and gyms for men only. But that is only misleading thoughts, you know there are many gyms for both men and women.Female bodybuilders in the right way will have a toned body and a healthy physique.

When exercising, you should pay attention to the following rules:

1. Don’t make yourself a slave to practice


Many beginners think that the more practice, the heavier the effect, the faster. And they try to practice all kinds of genres without following any order. But the reality is: in the beginning phase, you should only practice gently because the muscles are not ready to move to adapt to the severe movements.

After practicing for a while, you can adjust the level of exercises to increase. Besides, you shouldn’t practice too much. After the first training session, you will see that your body is tired, if you go into a new “battle” the next morning, you will surely have to collapse because of that day.

2. Eat properly and get enough sleep



In practice, whether it is fitness (work-out), gym or aerobics, the determinant of the efficiency of the practice process is not a large volume, heavy exercise, but a collective technique with reasonable diet to achieve the highest efficiency.

Once you’ve decided to practice every day, you must ensure your health to maintain your workout like eating 2 meals before and after training, adding enough energy especially in the morning – when your body needs to load the most energy to exercise and maintain energy all day. Try to sleep 8 hours a day to have good health and spirit for the next training session.

3. Do not dodge difficult exercises



Once you get used to it, you should not avoid difficult exercises. In general, exercises can be divided into two forms: single-joint movement (eg lifting weights, when lifting weights only with elbow joints) and multi-joint movement (eg lifting weights When you sit up and sit down, when both your knees, hip joints and heel joints are active, your muscles are stretched and more flexible, your upper body must also move in order to keep your body balanced. ).

While multi-joint motor exercises are more difficult and costly, they are very effective and appropriate when you have been practicing for a while. You will find that practicing difficult exercises does not make you more tired, but the muscles will be more firm and supple, especially complex muscle groups in the chest and legs, while “strengthening” the joints to be healthy. , flexible.

4. Coordinate scientific exercises


You should not combine aerobic exercise with other heavy exercises like jogging, lifting weights … If this afternoon you will practice running or shaking your abdomen, do not do aerobic exercise anymore. If you like, you should practice only the warm-up movements, then you can do gentle exercise.

If you do aerobic exercise first, your muscles will become tired and not effective when you do the next heavy exercise, even if it is very easy to cause cardiovascular collapse. If you are a beginner, practice only 3 times a week.

Do not practice the same movement at the same area for many days, the areas where you feel pain, the next day you should practice with another area. Remember to practice to increase your health but let that health affect your heart less than your heart affects your health!

5. Comply with the training sequence


All forms of exercise follow the sequence: warming muscles – stretching – exercising. It is important to maintain the steps as well as the interval between these steps.

The body moves in a certain time, then it also needs to rest in a certain time, never because it is busy doing something else but put the exercises at a time to practice enough movements. You must always maintain an exercise that includes steps to start, exercise, and condition. For example, a 60-minute exercise program requires 10 minutes of warm-up to warm your body with stretching exercises, after each exercise (depending on the rhythm), break from 15 -20 seconds then switch to another move. After starting, you should spend 3-5 minutes walking before going to the main exercise (40 minutes). Time for regulating movements from 5-10 minutes.

6. Don’t skip the “recovery” phase


The “recovery” stage is equally important as the main practice stage. You can give yourself a chance or ask your own coaches to help you be more effective. There is a fact that many people after completing the exercise only practice to get a few regulating movements and then head back. Most people think that the movements are the same, but in fact each movement has different effects. Ignoring the conditioning exercises is what causes many people to practice ineffectively.

Try figuring out, when exercising, you fold, twist the muscles, then the muscles need time to recover their initial state (the task of regulating movements). Ignoring this stage means you have inadvertently prevented the muscles from recovering, but let the muscles stay in that “twisting, twisting” state until the next day. So the muscles will no longer be healthy but distorted by you, making you feel pain and fatigue. The recovery phase is simply conditioning exercises or resting activities such as travel and energy supplementation.

7. Diversify exercises


The body only changes when you force it to change. If you practice again and again, your body will get used to those movements, it will adapt to the movements and gradually lose its energy metabolism and muscle contraction. If you feel that exercise starts to slow down, then it’s time to “swap” your body with new movements.

You can ask the private coach to set up a training schedule with specific types of exercises and accompanying goals: for example, exercise, exercise, abdominal exercises, chest exercises … to have content every session episodes are diverse.

One point to note is that when practicing, imagine that you are forcing the body to exercise and the muscles have to work, not you control those muscle groups to work. For example, when you set the abdomen, you have to use the abdominal muscles to perform the lifting movements, thanks pressed not by hand muscles, leg muscles squeeze household lift the abdominal muscles, if doing so would effectively almost 0.

Good You have a practice routine and have a good health !!!