Creating a sports body and proportions

To achieve a beautiful sport body is real!for this purpose it is necessary to pay attention to training and proper nutrition, as well as to set clear goals and carry them out.

Love for physical education and healthy lifestyle - the main hobbies of modern timesabout the person. Only a healthy, beautiful and fit body can make any person happy and happy life. A sporty well-groomed body is the secret of longevity and good mood!

Before you improve, you need to clearly set yourself clear goals for creating a sporty female body. To forget about pity and not to give up is your main task. Having determined for yourself the terms and reference points on which you can rely - you will achieve success and visual result.

Setting goals to achieve athletic build

Goal 1: Refuse from the same warm-up

There are significant differences between the correction of the male and female figures. Therefore, the training program is planned on the basis of gender and individual characteristics. Yes, the needs of men and women are similar, but the hormonal background varies dramatically. Recommendations for setting up a sports body will help achieve results in a short period of time.

It is important to understand for yourself that not intensive training for you is of little use. Workouts in the form of simple walking is an ordinary loss of time, a time that you could spend more effectively. Conduct warm-up quickly and vigorously.

IMPORTANT: Jumping on the rope involves all muscle groups and in 20 minutes of jumping you can burn about 200 calories.

Heat your body with dynamic exercises that can raise your heart rate to the desired level. It is this factor that allows you to burn calories immediately and do not have to adjust to training for a long time. Walking along the path will not remove fat and will not set muscle tone. But, jumping rope - very even high-quality raise the pulse and will suit everyone.

Goal 2: Lift weights

To achieve slenderness and tightness for your body, you need to deal with weights. Such strength training should occur for women at least twice a month. This is the fastest and most effective way to achieve the result of tight muscles. And we should be afraid of turning into "rolling", the female hormonal background differs from that of a man with the presence of a small amount of testosterone, which means that it is extremely difficult to "pump" and get fat musculature.

Goal 3: Twist the pedals

Active workouts on the exercise bike promote fat burning in the lower body. Therefore, if you want to "get" slender legs - this is your option. Also, it was noticed that during an active load on the legs - and burned muscle tissue, thereby reducing the massiveness of the calf muscles.

Goal 4: Reach the figure of Venus

This comparison is the perfect basis for beginnings. It is the figure that distinguishes people according to gender. Therefore, every woman strive to have sports shoulders, a thin waist and rounded hips. Such exercises as "bench sitting" will help to achieve the figure of "hourglass" and strengthen the gluteal muscles.

Goal 5: Improve the quality of training

To build your body yourself is very simple. To achieve progress, it is enough to try and do more exercises in less time. This will contribute to fat loss and increase efficiency. Such training can make you stronger and more enduring.

Goal 6: Find a Sexual Body

IMPORTANT: Dips and squats can strengthen your muscles without making them massive.

Drops and squats most effectively affect the formation of a beautiful priests. During sit-ups, it's enough to spread your legs wider so that the accent is on your buttocks. Back and forth attacks strengthen the legs without overloading the hips.

Sports to create a beautiful sport body

Create beautiful reliefs will help sports such as:

• Gymnastics and aerobics. The load level is individual and these exercises do not require any special adaptations. As a result, you will get a flexible and slender body, stretching and posture
• Aqua aerobics and swimming. Classes in the pool can consume a large number of calories and not give a load on the spine
• Sports games. The most fun way to stay fit and slim
• Gym. Running on tracks, fitness and exercise bikes allow you to create a beautiful body relief
• Running and walking. Promote fast and quality weight loss

Fitness for creating a sports body: running, swimming, bodyfoot, aerobics, cycling, pilates and power training

Fitness can make your figure perfect. Only with its help you can lose weight and, if necessary, gain muscle mass. Correctly chosen exercises can lead you to the desired success.

Everyone has the right to choose his own kind of fitness: whether it's Pilates or exercising on simulators. Catching up with a coach or independently you will change beyond recognition and find the sports body of dreams.

• Running. The running process accelerates the metabolism in the body, releases a large amount of energy, oxygenates and burns calories. By engaging a huge number of muscles, running on the track gives an amazing result
• Swimming. Allows you to burn about 500 calories per hour. It is possible to perform exercises in the pool, even the most complex ones. Water during classes will be provided by the hydromassage
• Bodyflex. This is an exercise system focused on proper breathing. To achieve ideal proportions, it is important to practice breathing exercises every day. One lesson can burn 200 to 700 calories of
• Aerobics. This is the best way to burn fat and lose volume. During training, proper breathing is formed and
• Cycling improves. Daily exercise on the stationary bike can give a visual result of losing weight in a short time
• Pilates. Increases flexibility and develops muscles. Pilates classes increase biochemical processes in the body. It is able to improve metabolism and keep muscles in tone
• Strength training. By engaging the main muscle groups, strength training strengthens them and forms a beautiful body relief. Squats, lunges, presses and push-ups work perfectly, creating a sporty body.

. Diet, sports nutrition and drinking regimen for the creation of a sporty female body.

A well-chosen diet promotes full-fledged weight loss with health benefits. Sports diet - diet, calculated with the condition of regular classes and exercises. This diet includes a large number of proteins, carbohydrates, fats, vitamins and trace elements.

IMPORTANT: When preparing a sports diet should take into account the increased intake of water, protein and carbohydrates with increased physical exertion.

Not only the diet in the sports diet is important, but the diet itself.

• So, for example, before training you can not. Food heavier body and will not allow full exercise. It is important to eat 2 hours before the workout and only the food saturated with carbohydrates
• "Fast carbohydrates" in the form of a bar or chocolate can satisfy the hunger before the training. After training, the result is usually fixed with a plentiful food intake.
• . When practicing in the gym, it is also important not to forget about special sports supplements. Using sports nutrition , the human body is fully prepared for physical exertion. It helps to achieve complete saving of energy resources in the body during sport activities.
• Dosage and choice of sports nutrition should be done on the basis of individual characteristics and sport. Also, athletic supplements are able to help the body and muscles recover more quickly after heavy loads of
• . A significant role in the life of the athlete is played by the drinking regime .Observing it, you can achieve quality results in the fight against excess weight and the formation of a relief body. Rational water intake during the day will allow to keep the water-salt balance of the organism in norm and avoid dehydration.

Exercises for creating a sporty physique

There are several exercises that always work effectively and allow you to build a beautiful sports body in 100% of cases. Namely:

• Exercises for hands. Allows you to make your arms slim and fit. For this purpose it is enough to practice with the help of dumbbells for 1-2 kg. Be so that your legs are shoulder width apart. Raise the dumbbells in turn. Perform three sets of 20 lifts.
• Strengthen the pectoral muscles. Exercise is able to visually "lift" the chest and get rid of fatty tissues. Effective classes on fitbole, but you can also do exercises with dumbbells. Alternately, raise your arms and return them to your chest. Three sets of 20 times
• Press. To achieve a resilient stomach will allow the swing of the press. It is enough to perform 30 exercises in three sets of
• Exercises for the waist. Make inclines in different directions, joining hands in the palms of your hands. Make two approaches by tilting 15 times. Finish the exercises by leaning back and forth in the same amount.
• Exercises for the buttocks and legs. In this case, incredibly effective squats with fixing the body. Do exercises 30 times in three sets.

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