Motivation - fitness bikini: before and after

Fitness bikini[edit | edit code]

Fitness bikinis (second from left - Ekaterina Usmanova)
Fitness bikini

(English: Women's Bikini-Fitness) is a competition to evaluate the physical fitness of girls, introduced by the IFBB in 2011.

Fitness bikinists must have an attractive appearance and a beautiful figure, but without obvious muscle relief (rounded buttocks, flat stomach, narrow hips). The low reputation of the fitness bikini division is explained by the fact that almost any girl can achieve such a physical shape after a course of growth hormone and low-androgen drugs with regular strength training and diet, and many girls have natural forms that fit this standard. Therefore, most of the titles of fitness bikinists were obtained by bribing judges or other services for which many FBFR champions became famous.

Preparation for competitions includes:

• Dieting (weight loss diet, keto diet, protein-carbohydrate alternation)
• Strength training (2-3 per week) and cardio training (2-3 per week)
• Anabolic agents for muscle growth (growth hormone, low androgenic steroids)
• Fat burners (thyroxine, ephedrine, clenbuterol, and other weight loss drugs)
• Sports nutrition (protein, amino acids, pre-workout complex)
• Plastic surgeries: liposuction, breast and butt lift, implants, etc.

The competition posters do not hide the truth: you just started training, but do you dream of victories? Bikini for you.

Differences between fitness bikini and other competitions[edit | edit code]

Differences from other women's divisions according to the IFBB:

Women's Physique

(formerly
Women Bodybuilding
)

Women Bodybuilding participants had huge muscle volumes and pronounced definition. As a result of the use of high doses of anabolic steroids, as a rule, all participants showed pronounced symptoms of masculinization, including a rough voice, atrophy of the mammary glands (almost all had implants), clitoral hypertrophy, masculine facial features, etc. Most female athletes experience thinning hair on their heads and even experience male pattern baldness.

Due to the fact that most of the female athletes in the bodybuilding division had an extremely repulsive appearance and looked like men, Women's Physique was formed instead in 2013. In competitions, preference began to be given to more attractive girls, without obvious masculine features. Muscle volumes have become smaller, high demands are placed on definition, and high doses of androgenic and other anabolic drugs are still used, so most athletes have a rough voice, have breast implants (due to their own atrophy), and their faces begin to acquire masculine features. Female physicist includes 2 categories: height up to 163 cm and height above 163 cm.

Fitness (Women Fitness)

Outwardly attractive, they have practically no masculine outlines. Many female athletes have breast implants. The volume of muscle mass is usually small, but high definition (including six-pack abs) and muscle separation are required. The peculiarity of the category is that it is necessary to present a gymnastics program or dance.

Women Bodyfitness

or
FIGURE (Figure)
Initially, the division was conceived as an alternative to Women Fitness without a gymnastics program. But if in fitness the volume and separation of muscles are assessed secondary, then in body fitness preference is given to more sculpted girls with correct posture, broad shoulders and narrow hips. Some athletes have a low voice and other mild signs of virilization and hyperandrogyny. Hair, makeup, gait and “stage confidence” are also assessed.

How to get into fitness bikini competitions?[edit | edit code]

This nomination in women's bodybuilding is relatively new - it appeared in 2011. The International Federation of Bodybuilding and Fitness was wondering how to attract more people to competitions. After all, women in bodybuilding are quite masculine and do not attract male attention. This is how the fitness bikini nomination was born - something between a beauty contest and a bodybuilding competition.

In a fitness bikini, the beauty of the female body is important, not the degree of its pumping. Muscles, of course, play an important role, but not a determining one.

Fitness bikini nominations[edit | edit code]

There are three nominations in total, based on height:

• up to 163 cm
• up to 168 cm
• over 168 cm.

All competitions have 1 round. The girls' dress code is a two-piece swimsuit and high-heeled shoes. The girls also apply a lot of makeup.

First part of the round

The first part of the round is called "Presentation". Here's what it consists of:

• first you need to go to the center of the hall and stand facing the judges;
• then turn around and stand with your back to the judges;
• turn around again and face the judges;
• move to the edge of the stage to give room to the next one.

Each participant is given a time interval of 10 seconds. Hands should be kept on your hips. No gestures are allowed.

Second part of the round

It's called "Comparison". All participants go on stage, first turn their faces, then their backs. The judges have the opportunity to compare the girls with each other. By what criteria are the winners selected?

The important “components” of victory are:

• expressiveness
• general build and constitution
• body beauty
• skin tone
• gait and posture.

Can you compete in fitness bikini competitions?[edit | edit code]

The initial constitution and body structure play a big role in the assessment of each of the girls. If your legs are not long enough, your neck is too long, or your torso is too long, it will spoil the impression. In these competitions, it is the genetic predisposition to an ideal figure that plays a decisive role.

The muscles should be, although small, but developed. Pharmacology is completely unnecessary to build such muscle volume.

The fat percentage should be low - about 8-10%. Before fitness bikini competitions, girls give up carbohydrates and “dry out.” How? We wrote about this above. The general weight formula for bikini women is: height minus 112-114 = weight.

Breast volume is also of great importance, which is why most bikinists have artificial breasts. After all, breast size affects the overall impression of body quality, and with a low subcutaneous fat content, breasts usually become smaller.

Fitness bikini success: What is it like?

In order to understand the whole essence, to understand the main nuances, you will be helped by the advice of girls who, like you, once did not know where to start, what to do, but passionately wanted to become Miss Fitness Bikini. And most importantly: they succeeded.

There are now a lot of photos and even videos on the Internet that are proof that anything is possible, you just need to believe, want and work on yourself.

We advise you to look at the fitness bikini before and after to gain inspiration, as well as learn the secrets of success of each of the fitness bikinists.

Bikinist training[edit | edit code]

Bikinists do not need too big muscles, so most often they choose intensive training and circuit training. They also need to burn subcutaneous fat, so much attention is paid to cardio exercise. Large weights are usually ignored, preference is given to high-repetition training.

The greatest attention is paid to nutrition. Bikinists monitor their diet year-round and eat very little carbohydrate foods.

Fitness bikinis are on the rise. This is exactly the kind of sport where it is important to have a healthy, strong, beautiful body, and there is no need to spoil your health with some kind of pharmacology or doping. For example, there is absolutely no need to inject yourself with testosterone, as in female bodybuilding.

Despite its popularity, it is a very competitive sport. To make it to the stars, you will have to work very hard and deny yourself delicious food for years. Fitness bikinist training program

An example of a program for preparing for speeches:

• Monday: arms and shoulders Bent-over arm extension, weight 5 kg, 3 sets.
• French press, weight 7 kg. 3 sets of 12 times.
• "Hammer", weight 3 kg. 3 approaches for each hand, 12 times.
• Barbell row to the chin. Weight - 2.5 kg. 3 sets of 10 times.
• Raising your arms to the sides. 3 sets with 4, 5.6 kg.
• Arnold press. 4 approaches: 4 kg - 15 times, 5 kg - 15 times, 6 kg - 12 times, 7 kg - 10 times.
• Pulling on a Smith bench - 3 sets of 10-12 reps.

Fitness training: program for a beginner[edit | edit code]

Everyone should have their own training program, previously agreed upon with an experienced instructor. However, you need to know a basic set of exercises, the total time of which should not exceed a maximum of one and a half hours. Any workout should begin with a warm-up, the purpose of which is to prepare the joints for stress and increase the heart rate. And most importantly, you should not be afraid of iron heavier than two kilograms. The idea that using heavy dumbbells will lead to increased muscle mass and a change in figure remains a myth. The fact is that, unlike men, the level of the hormone testosterone, which is responsible for increasing muscle volume, is much lower in women. Accordingly, each fitness training for women will be accompanied by increased endurance, decreased subcutaneous fat and the formation of a beautiful figure.

Fitness bikini program

includes:

• the first day we pay attention to the shoulders: we perform dumbbell rows in front of us while standing, dumbbell presses at an angle of 90 degrees, dumbbell raises at an angle, and barbell rows to the chest;
• second day - back and biceps: standing dumbbell rows, lever rows, medium and wide grip block behind the head, seated barbell lifts from the knees, biceps curls;
• third day - chest and shoulders: dumbbell press at an angle, barbell and dumbbell bench press, dumbbell fly, standing dumbbell press;
• fourth day – training for legs: squats with a barbell, leg press, bending and extending legs in a machine, bending with a barbell while standing;
• fifth day - back and triceps: upper block in front of you to the chest, horizontal block to the chest, block behind the head, French press.

Fitness bikini nutrition: what's the secret[edit | edit code]

Before you start dieting, you need to assess the ratio of body weight and fat percentage, and then decide on your fitness goals for bikini or extra pounds. A balanced diet consists of the following ratio of macronutrients: a little more protein than carbohydrates and a little more carbohydrates than fat.

It is important to eat up to 7 times a day in small, even portions throughout the day. For example, if the daily caloric intake is 2000 kcal, then each meal should not exceed 330 kcal.

On a note! You should not sharply reduce the calorie content of your diet. This will lead to a decrease in muscle mass.

Beware of alcohol and salad dressings. They contain a huge amount of calories. Also, some of them are capable of causing chemical reactions that retain water in the body. The fitness bikini is designed to prove that an athletic female body can be sexy and beautiful. It should be remembered that without the discipline of training and a balanced diet, it is impossible to build the body of your dreams.

Bikini bodybuilding competition[edit | edit code]

Source Hardness #3

"-SHYORT POBERY..."

November 10, 2008. A joint decision of NPC and IFBB (USA) to introduce a new nomination (competition) BIKINI in 2009. What preceded this:

• The Flex Bikini Model Search competition, held by the online version of FLEX magazine since 2008. Publication of the results directly on the pages of the publication itself and genuine interest in this competition from both models and sponsors.

• Complaints, yes they are... Athletes often mention such a fact as their reluctance to compete in conditions where they have to compete hard with the help of strict “vitaminization”. Muscularity is not the main criterion for winning competitions.

• The desire of the NPC and IFBB management is to satisfy those types of women who would simply like to work as fitness models, devote enough time to training and be able to enjoy participating in competitions.

• There is an urgent need for, albeit partial, destruction of the so-called “BODYBUILDING” subculture in order to attract more sponsors and develop the topic of a truly healthy lifestyle and true female beauty.

Ankate tasibo to 23 m funche fa. (We were told this)"

When hearing the phrase “bikini competition”, voluntarily or involuntarily, the brain of any person is tuned to a wave of approximately the following content: the beach, the sun, a concert hall or just a huge open city stage, girls - competitors and spectators, confident that in order to achieve victory, the correct size of busts and the right butt. True, but still a stereotype.

Maybe she needs something? “What she needs, I’ll tell you later.”

Briefly about the errors. Contestants should not think:

1. That to win they should have nothing to do with dieting or going to the gym.
2. Girls will still need to show their muscles, but not at the level of competitive fitness and the “FIGURE” nomination (body fitness).
3. Winks and wags” and breast size are not the main characteristics for the winners in the category.

-Tsigel-tsigel, ah – love it! - Ay-lyu-lyu later.

Being in shape and being a damn beautiful and attractive woman are the main evaluation criteria.

Don't you have the same one, but with mother-of-pearl buttons? - Unfortunately no. - No? Will seek".

Briefly... RULES.

Why briefly, because the first competitions in this category were held on May 23, 2009, and until now the process is being searched and optimized.

1. Athletes can participate in only one category.
2. Participants compete in a two-piece swimsuit. Swimming trunks should be V-shaped. Belts and straps are not allowed. All swimsuits must be in “good taste”.
3. Participants must wear high heels.
4. Contestants may wear jewelry.

Presentation round.

The girls come out one by one in numerical order. Athletes go on stage to demonstrate their figure and personal preferences. The model’s “defile” consists of the following actions: walking from the center of the stage, stopping in a free frontal position facing the judges, a full turn and the same free rear position, then turning around again and moving to the edge of the stage.

Comparison Round

The participants are evaluated among themselves by a judge in front of the participants in the group of athletes at the request of the jury in the front and back positions.

The judges rank the contestants based on the following points:

The general balance of the girl: athletic form, appearance, including face, skin color and condition, balance of condition and general ideas about beauty,

Pants turn into... Elegant shorts. Sorry, a little technical problem..."

2008 Italy. COVER GIRL. On stage there are girls from bodybuilding but in heels. Problem! Although the winner was still a bikini model.

March 2009. PRO BIKINI LEAGUE “IFBB” was created. There is orphan, there is also offer. The entire year of 2009 was given to the NPC to form a special bikini division at the US amateur championships, while fitness, figure and bodybuilding professionals are not at all prohibited from automatically becoming bikini professionals. There is a first winner, 24-year-old Miami beauty Ali Sonoma.

April 2009. It was decided to hold Miss Bikini Olympia in 2010.

You are welcome to visit us in Kolyma! “No, it’s better if you come to us...”

April 18, 2010. 1st All-Russian competition “Miss Bikini” within the framework of the Open Championship and the Championship of the Central Federal District in Bodybuilding, Fitness and Body Fitness FBFR in the city of Lyubertsy. “The most curvaceous girl... in Russia.... Casting... Photo.." Chief judge Vyacheslav Kamensky, The regulations on the competition at first glance resemble selection for escort services for sponsors and authorities. But this is only at first glance. An invitation to the main pimp of Russia Listerman as the main expert is not required. Vyacheslav Kamensky was the first to catch the spirit of the times?!

A little to the side...

A word on behalf of and on behalf of... or... some conclusions:

• Our beloved federation “IFBB” continues to “multiply” nominations.
• Of course, with this approach to assessing the female body I in fitness and especially in figure, it is simply NECESSARY to find other bodies that do not shock the public and sponsors.
• It’s a pity if this will most likely not be very long again... (let’s remember why body fitness was introduced in 2002).
• Interesting... many people are interested... Yesterday “NPC”, today “IFBB”, which means that OUR (Russian) participation in the new bikini nomination is really just around the corner. Then the titles of Russian champions, the conferment of sports titles... Why not?

Our yards are not designed for festivities! -And for what??? - For aesthetics!

On October 16, 2010, within the framework of the Open Championship and the Moscow Championship in Bodybuilding, Fitness and Body Fitness - the competition “Miss Bikini - Beauty of Moscow 2010”. What do they have? More than 20 amateur championships in 2009 and 2010, the number of participants in the category is up to 100 people in all height categories. More than a dozen PRO tournaments. The transition of leading and nominated athletes in figure skating to BIKINI (Dina Al-Sabah, Davana Medina, Elena Abbou, Jessica Paxson and others).

“Our people don’t take a taxi to the bakery!” Evgeniy Isidorovich Koltun (Secretary General of the FBFR)

“Judging by some information, countries (Hungary, Czech Republic) are beginning to “move” bikini tournaments after the United States. A good thing and a beautiful sight with the right emphasis and organization. The problem is time to carry it out, the rules already exist. A decision is needed from the amateur part of the IFBB and things will go well.”

Vladimir Ivanovich Dubinin (President of the FBFR) and Yuri Fedorovich Smolyakov (Head Coach of the Russian national teams of the FBFR): “Here you don’t need to run ahead of the cart. There is a world amateur Federation “IFBB”, in October, during the World Championship in women’s categories, the issue of this new category for us will be considered. If appropriate decisions are made, we will unconditionally implement them. Self-activity never leads to constructiveness.”

PS IPO – Initial Public Offering (from the English InitialPublicOffering) – public sale of company shares, can be carried out either by placing an additional issue of shares through open subscription, or by public sale of shares of a significant issue... In our case, the sale of additional shares in person on behalf of and on behalf of all bodybuilding with the additional inscription BIKINI. The purchasers of these shares are you and me. “Founder’s profit”, in my subjective opinion, is obvious, increasing the liquidity of bodybuilding is also obvious. After such an IPO, bodybuilding becomes more public, bikini, as a kind of reporting on it, is clear and transparent. And God forbid that it turns out exactly like this... With a slight movement of the hand, bodybuilding is moving towards mass appeal... into elegance... and accessibility. Subculture? Maybe, but it’s more understandable to those who are not themselves representatives of such a culture.

Who to look up to?

We look up to the best! Let's be inspired by the perfect shapes of the world's best fitness bikini athletes!

Natalia Melo

Brazilian fitness model, winner of the most prestigious title “Miss Bikini Olympia” in 2012. She is 34 years old, height 165 cm, competition weight - 56 kg. And at the same time she is a mother of two children!

Natalia Melo

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Nikola Veiterova

An athlete from Slovakia is the winner of the Arnold Classic Europe-2014, the absolute champion of the IFBB World Championship. 27 years old, height 163 cm, competition weight - 54 kg.

Nikola Veiterova

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Ekaterina Usmanova

The most popular fitness model in Russia, the country's champion in body fitness. 30 years old, height - 166 cm, competition weight - 56 kg.

Ekaterina Usmanova

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Sophie Bulatova-Tandilyan

The Russian woman is the absolute champion of the World Ladies Cup - 2014. She is 27 years old, height 160 cm, competition weight - 46 kg.

Sophie Bulatova-Tandilyan

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Yana Kashcheeva

Five-time Russian champion in fitness, absolute champion of Russia in fitness bikini in 2013, bronze medalist of the Arnold Classic Amateur in fitness bikini in 2014. Yana is 34 years old, height 163 cm, competition weight - 52–54 kg.

Yana Kashcheeva

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Oksana Artemova

Absolute world champion in fitness bikini in Serbia IFBB WORLD CHAMPIONSHIPS NOVI SAD - 2011, silver champion in fitness bikini of Europe 2011, absolute champion in fitness bikini of the Russian Open Championship in bodybuilding, fitness and body fitness. She is 31 years old, height - 162 cm, competition weight - 64 kg.

Oksana Artemova

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