Posted on February 6th, 2009 | Comments (0)
Bodybuilding is becoming a popular sport, especially among women. In the past, a sexy figure meant a woman had a skinny, waif-like physique like you see displayed by fashion models. But, as more women are getting into health and fitness, the desire for thin figures have changed to more wanting strong, sexy curves. The best way to build a strong body is with bodybuilding.
It’s important to know that bodybuilding is a demanding sport. If you are looking to get into bodybuilding as a regular practice, be prepared to workout hard and often. There are muscle building workouts that, if worked properly, can give you that fit body you want. To achieve a proportioned body, you’ll want to schedule weekly exercises specifically targeted to your upper and lower body parts.
Upper Body
A woman’s upper body compliments here shape. One of the best exercises for a women upper body is lateral raises. This makes the main section of the back look more defined. When performing this exercise, be sure to keep your abs strong and focus on using proper form. Slow and controlled movements challenge the back, so to increase the tension attempt to hold on to the weight steady when exerting effort on the contracting movement as you lift the weight up and down.
When designing an effective workout program, women should not forget the chest area. A chest that’s firm ensures a well-proportioned upper body. There are two main sections of the chest muscle one the pectoralis minor and the pectoralis major. The chest press and chest fly are the most common chest exercises performed by women that target this muscle group. To give an example of the chest press, the trainee begins by pushing the weight away from the chest, straight out and in front of the body. Conversely, the chest fly starts with the arms extended as they are brought together in front of the chest and back to the extended position.
Lower Body
Working out the lower body ensures tight and firm legs and buttocks. The squat and deadlift are the two best muscle building workouts for a woman’s lower body. Deadlifts tone your legs and back creating an overall toned effect from behind. When performing deadlifts, hold the weight bar or dumb bell your hand and bend over to touch your lower leg. For those with weak backs, you can bend the knees a bit more to relieve pressure from the back. Begin by pulling the weight up as you focus on the area underneath the buttocks and back of the legs. Stop for a minute while you squeeze, then bring the weight back down. Repeat.
Squats are popular compound exercises for the lower body like the deadlift. It’s known that squats help to build muscles everywhere on the body. Squats can be performed with dumb bells, a weight bar, or smith machine. You should know that squatting is challenging as it puts major stress on the entire body. In order to gain muscle in the legs, especially for women, it’s advised that you squat heavy and deep but never sacrifice form for more weight. Remember, your mission is to gain muscular overload, while controlling the squat as you move up and down.
When exercising to build muscle, be sure to focus on proper form. Try not to lift too quickly, but use slow controlled movements. Consistency in your training will enable you to see results quickly. As with any sport, tracking your progress closely provides a road map for success.
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