Author: Tkachenko Sergey - master of sports in bodybuilding | more details >> Master of Sports of Ukraine in bodybuilding, coach. Finalist of the IFBB European Championship Moldova, Chisinau 2013. Champion of Ukraine in the category up to 70 kg. 2011. Multiple winner of the Ukrainian championships in bodybuilding and bench press. Senior moderator of our site.
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Here I will describe some secrets of cutting training for a fitness bikini. The most important thing for this category is not to overpump and not be massive. We are more interested in the proportions and balance of the figure.
What is a fitness bikini?
Today there is such a separate discipline in sports as fitness bikini. This is a kind of mixture of modeling and sports. It appeared quite recently - in 2010, and is already particularly popular among girls. And many representatives of the fair sex wondered how to become a fitness bikini from scratch.
In a sport like this, balance and proportionality are very important. Beautiful slender girls show off their well-groomed bodies in swimsuits. At the same time, not only physical fitness is highly valued, but also femininity, charm and charm. Below we describe how a girl without initial data can become a fitness model.
In this area, experts seem to be looking for that same female ideal: both smart and beautiful. The peculiarity of models is that it is very important for them to present their body in such a way that everyone wants to go to the gym. This sport is very popular due to the fact that there are no clear boundaries or parameters. Even with a height of 163 cm, girls can participate in competitions.
Stage 3: Day 3
Hamstrings / Plyometrics
Superset:
1A. Seated leg curls – 3 sets of 15 reps
1B. Unweighted Kickback Squats - 3 sets of 10 reps on each side ( Tip: Focus on engaging your glutes as you kick your leg back after the squat)
Normal execution:
2. Dumbbell Lateral Lunges – 100 reps ( Tip: Take rest breaks as needed)
Triset:
3A. Leg press in the simulator - 3 sets of 20 reps
3B. Side step squat – 3 sets of 10 steps in each direction
3B. Alien Squats - 3 sets of 30 reps ( Tip: Take a standing position with your legs wide apart and then squat to half the amplitude. From this position, push through your heels, jump up, throwing your legs out to the sides about 45 degrees. Perform the exercise at a fast pace )
Normal execution:
4. Dumbbell Lateral Lunges – 100 reps ( Tip: Take rest breaks as needed)
Superset:
5A. Squat Jump – 3 sets of 20 reps
5 B. Reverse Leg Kick Lunges - 3 sets of 10 reps on each side ( Tip: Perform a rear lunge on your right leg, immediately kick the same leg forward as a kick. Do all reps on one side, then switch legs)
Stages of image formation
Many people think that women with oversized bodies are not at all attractive. They lack femininity and grace, and in appearance they are very similar to men. However, do not forget that fitness bikini is a completely different sport, not like bodybuilding.
Girls are looking for an answer to the question of how to become a fitness bikini from scratch, but at the same time maintain femininity. The goal of the sports discipline is the ability to preserve natural female forms against the backdrop of pumped-up muscle mass. It is important to understand and feel the line between a pumped body and a toned one. Firm buttocks and hips against the backdrop of a thin and graceful waist look very feminine.
There are many popular examples of women who have achieved some success in this sport: Katya Usmanova or Maria Dokuchaeva. If you look at the photos before these models were trained and at the show, they are completely different people. However, do not think that this path was easy for the athletes.
Many representatives of the fair sex have the question in their heads: “I want to become a fitness bikini from scratch - where to start?” The best solution would be to seek the services of a personal trainer. It is he who will tell you what a specific person needs to do to achieve the desired result. A trainer should not only develop a woman’s muscles, he should motivate and support. The coach's job is to support the fighting spirit and the correct orientation towards victory.
This person is almost always next to the model. He knows all her weaknesses and shortcomings. Moreover, even when it seems to you that you are no longer able to continue classes, the teacher will still work with you. It's worth taking a bikini fitness mentor seriously. After all, your success depends on it. The teacher must have experience in this field and certain successes. It should be understood that the trainer chooses the type and intensity of physical activity for the models, and accordingly, he must be aware of the state of your body and its capabilities.
Nutrition and workout plan for girls. Training program and features of the female body
Training programs for men and women are different, and rightly so. The reason is the characteristics of the body. In particular, representatives of the fair half contain much less testosterone and norepinephrine, so they are physically unable to strain their muscles to failure during strength training, which greatly limits their ability to work out muscles.
Women also have fewer muscle fibers in their bodies, so they need to perform more repetitions than men to achieve the same performance. The best option for girls is 12-15 times, while guys can limit themselves to 6-8.
The main part of the muscles in a woman’s body is located in the lower part of the body and falls on the legs and buttocks. That is why, even with a super-effective training program created specifically for girls, it is much more difficult for them to pump up their chest, back, and abs.
Particular attention should be paid to the process of carbohydrate absorption. In this regard, the female body behaves differently than the male body. Remember: it is much easier for girls to gain weight by consuming large amounts of flour products, cereals and sweets, because excess carbohydrates quickly take the form of fat deposits.
But! You cannot refuse them, since they are necessary for building muscles. If you don't have a goal to build bodybuilder muscles, you need to take care of proper nutrition to get rid of excess fat and build muscles. This is necessary in order to get yourself into an attractive athletic shape.
The menstrual cycle also leaves its mark on the training program for girls. Within two weeks after ovulation, a woman’s body goes into strict energy saving mode.
This means that the intensity of training can be reduced, and exercises on the legs and abs can be completely eliminated, since they will be almost useless.
But in the first half month after the end of the menstrual cycle, on the contrary, you need to load the muscles to the maximum. The effectiveness of the training will be high.
In order for the effectiveness of training for girls to meet expectations, in no case should they include elements of split training designed for myofibrillar hypertrophy. Women have different goals, so they should rather do full-body workouts.
Maximum effectiveness from exercises aimed at burning fat can be expected with prolonged low-intensity exercise with a heart rate of no more than 120-130 beats per minute according to the Karvonen method.
Result
The ultimate goal of all this work should be participation in competitions. Girls are divided solely by height: up to 163 cm, 163-167 cm, from 168 cm and above. This sport requires from the contestants not just a beautiful picture, but also the ability to present and present themselves. It is important that girls are confident and charismatic. They had taste and femininity. They knew how to speak beautifully and correctly, and had a graceful gait.
Believe me, on the podium you can immediately see girls who know how to hold themselves and present themselves beautifully. Even coaches cannot instill this light in the eyes and a royal gait - you have to be born with it. Therefore, those who think that this sport is easy should not even start. Bikinists never relax. After all, a missed workout or an extra cookie eaten always results in double the load in the gym.
The girls' lifestyle is completely changing. Understand, you cannot show grace and femininity on stage, but in life you cannot use foul language and resort to bad habits. You're either in sports or you're not. It's no secret that most female athletes resort to plastic surgery or other fashionable cosmetic procedures. This is also a necessity in this case. Sometimes without such methods it is simply impossible to get your body in order.
So, if you decide to become a fitness bikini, get ready to seriously work on yourself for six months. And that's the minimum. However, the result will exceed all expectations. Even if you don't make it to the competition, having a great body will be the best reward.
Stage 3: Day 2
Presses
Superset:
1A. Hammer Overhead Press - 3 sets of 15 reps
1B. Climber Crunch Exercise - 3 sets of 50 reps ( Tip: Pull your knee toward your opposite shoulder)
Superset:
2A. Rotations with dumbbells while standing in a plank - 3 sets of 15 repetitions on each side ( Tip: take a position on straight arms while standing in a plank on light dumbbells. Extend your right arm to the side, then, turning your torso to the right, lift it up without bending your arms. Return to starting position; repeat on the left side)
2B. Dumbbell Front Raises - 3 sets of 15 reps ( Tip: Raise the dumbbells in front of you to shoulder height. Raise your arms to the sides and lower the weight to your hips)
Normal execution:
3. Jumping rope – 1 minute
Superset:
4A. Diamond push-ups - 3 sets of 15 reps
4B. Reverse push-ups - 3 sets of 15 reps
Normal execution:
5. Jumping rope – 1 minute
Superset:
6A. Push-ups, one-arm push-up on the step platform - 3 sets of 10 reps on each side ( Tip: take a push-up position lying on the edge of the platform, feet on the floor. Start with your left hand on the platform, and your right hand on the floor, width shoulders. Do one push-up, then change hands, right hand on the platform, left hand on the floor, push-up again. Continue in the same vein)
6B. Regular push-ups on the floor – 3 sets to failure
Physical training
Drawing up a complete training program should be carried out taking into account your health characteristics. The coach must monitor the psychological mood for victory, support and monitor the correctness of the exercises in every possible way. Preparing for a fitness bikini from scratch should always begin with psychological support and the desire to take first place.
What is special about fitness bikini training? When contacting a professional trainer, an individual training plan will be drawn up, which can then be adjusted taking into account the results obtained.
To become a sports model, you must adhere to certain principles when organizing your activities:
- you can’t immediately take on intense loads (medium weight is optimal);
- It’s worth deciding on the minimum number of classes per week (there should also be time for rest);
- Cardio training is required after strength training, at least 15 minutes (if they are not contraindicated).
A correctly drawn up plan will allow you to see the first result after 7-10 days of regular exercise. Most often, girls come to the gym with the thought: “I want to become a fitness bikini - where to start?” And you should start by hiring a personal trainer and the desire to win.
Stage 3: Day 1
Quadriceps/Glutes
Triset:
1A. Leg Press – 3 sets of 20 reps ( Tip: Keep your feet together and towards the bottom of the platform)
1B. Leg press - 3 sets of 20 reps ( Tip: wide feet towards the bottom of the platform)
1B. Squat/Jump - 3 sets of 15 reps ( Tip: Jump up from a wide position with feet shoulder-width apart, land with feet close together, bending knees as you lower into a squat)
Superset:
2A. Sumo squats with dumbbells - 4 sets of 20 reps ( Tip: do standing squats on step platforms)
2B. Lying leg curls with dumbbells - 4 sets of 10 reps ( Tip: hold the dumbbell with your feet)
Superset:
3A. Glute bridge on a fitball - 4 sets of 20 reps ( Tip: lie with your back on the floor, resting your heels on the fitball, lift your hips up, squeezing your buttocks at the top of the amplitude)
3B. Leg abduction from the lower block to the side - 4 sets of 15 repetitions with each leg ( Tip: do it while standing, holding the support with one hand)
Nutrition
For most of the inhabitants of our planet, the word “diet” is associated with restrictions, torment and abuse of the body. And don’t be surprised - this is exactly so. After all, the vast majority of people cannot even imagine what it would be like to live without sugar, salt or fast food.
So let's figure out what a diet is. When translating the word from ancient Greek, it denotes a corresponding or specific way of life. Contrary to all expectations, diet is nothing more than a way of life.
Today, on the expanses of social networks, you can easily find many different diets that receive the names of famous people, doctors, nations or countries. Perhaps they were also looking for answers and didn’t know how to become a fitness bikini? However, few people write about the fact that most diets cannot be used in everyday life, and some even harm the body.
Let's highlight the basic principles of the diet
The only principle is that diet should become a way of life. If you can’t imagine how you’ll live on kefir or buckwheat steamed with boiling water for the rest of your life, don’t even start. You just need to approach what you are about to do with intelligence and common sense. And the answer to a simple question will help with this: what do you need this for?
Most people resort to extreme diets in order to lose extra pounds; some look to grueling daily eating of the same product as a way to treat their disease. Since it is impossible to become a fitness bikini from scratch without a diet, many strive to find the ideal diet for themselves. In a word, everyone’s motives are different, but the result should be the same - a healthy body.
Many scientists have proven that within 21 days the human body can adapt and get used to constantly repeating mechanisms, which means that you only need to last 21 days on the so-called diet, and then it will become your way of life.
So, your new lifestyle should start with a proper and balanced diet. If the goal of the diet is weight loss, then you need to reduce the number of calories consumed per day by 1000 (provided that you initially consumed at least 2500).
The diet must include a variety of foods (fruits, vegetables, meat, fish and herbs). It is necessary to follow a daily routine: all meals should be at approximately the same time.
And, of course, drinking regime is the key to success and health. Ask any doctor that the popular belief that you need to drink at least 2 liters of water a day does not suit everyone. This amount of fluid may be harmful to some people, so it is best to consult a specialist if you have health concerns. Well, a healthy person shouldn’t force himself. If you can drink 1750 ml, there is no need to force the remaining 250 ml into yourself.
Typical beginner mistakes
One of the most common mistakes in first training is EXCESSIVE ENTHUSIASM. A newcomer to the gym begins to run from machine to machine, which quickly leads to fatigue and overtraining. And, as a rule, to a complete refusal to train due to disruption of the body’s functional capabilities and overload of the nervous system.
At first, you shouldn’t be too zealous and try to set personal records. Exercise calmly in accordance with your training plan.
Many people think that to lose weight it is enough to go to the gym several times a week and the result will be guaranteed and almost instantaneous. This opinion is wrong. It is important to monitor not only training, but also nutrition.
If your goal is to lose weight, then going to the gym is a more effective solution than doing aerobics. Strength training accelerates protein synthesis in the body. This means that for the next few days after training, even if you are just lying on your bed, at the cellular level you are very active.
