Building muscle for women
When you are a woman, you are sometimes perceived as less destined to do bodybuilding, muscle strengthening, or dumbbells. However, this is a totally false prejudice, and if there are more women registered in gyms, women also practice weight training.
And yes, beyond cardio training, stretching, or Pilates, bodybuilding is a rich and stimulating activity that everyone can practice according to their desires, objectives, motivations, and budget.
Whether you are pregnant, not very motivated, or sedentary, weight training has the advantage that it can be organized anywhere and adapted to your particular situation. Let's discover together some small tricks to do women's bodybuilding in complete relaxation!
The best bodybuilding programs for women!
Weight training programs are real nuggets for women who wish to be accompanied in their sports approach. Indeed, between a sports coach, targeted body parts, and well-defined equipment, each session, each exercise, is designed to suit as many of us as possible.
Everyone will then make their choice among the wide range of online coaching available, between the fitgirl of the moment and the personalized application.
Women's strength training programs are therefore legion and provide much needed support and fertile ground for motivation. And who says motivation, says regularity, says progression, then, ready to become the most muscular?
How can I work out when I'm pregnant?
Sometimes, life brings us happy events, with which we must succeed in reconciling all aspects of our daily life, such as weight training. And yes, you will have understood it, when we are expecting a baby, it is quite possible to practice muscular reinforcement, to lift dumbbells, or to practice bench press.
However, it is important to be aware that we are not in full possession of our means, that the program must be adapted so as not to injure ourselves or our little baby. Indeed, when we are pregnant, our state of health evolves and becomes more and more fragile, which constitutes an obstacle to certain postures.
It will then be necessary for us to reduce little by little the intensity of the positions, as well as the field of the possibilities of these last ones. In the first trimester, it will simply be necessary to be very careful to gradually reduce the virulence of the movements, and to carry the loads in a gentler way.
In the second trimester, it is decrescendo that we will have to practice the musculation. Indeed, while the blood circulation will experience some small potential disorders, movements that are too abrupt could cause dizziness or vertigo.
The same goes for the third trimester, where everything will have to be done in a gentle and measured way, more so than in the second trimester. And yes, being pregnant is not incompatible with weight training, you just have to know how to do it!
Thanks to positions such as the pelvic floor, the military developed or rowing, it will be possible to continue the muscular reinforcement, but in a more thoughtful way. In any case, working out while pregnant always requires the advice of a specialist beforehand, think about it!
Our advice to start weight training for women!
Weight training is an activity suitable for both men and women. However, it is important to know how to practice it well, because each of us has very specific characteristics that must be taken into account for each training session.
For example, while it is often said that we are what we eat, food is a great ally in the practice of muscle strengthening, and an effective bulwark against fatigue and demotivation. By combining the right nutrients in our plate, we will be sure to be able to muscularize our buttocks and our abdominals effectively.
But to properly complete these abdominal exercises, what do we need to eat? Vitamins, of which vegetables are a reliable source, of course, but also proteins, which are found in white meat or legumes. As an indication, for a sportive woman, we recommend 1.5 to 2g of proteins per kilo of body weight to nourish the muscle as well as possible.
But it is without speaking about the good fats, which will be the engine of our good form, and of which it is necessary to be well aware, without neglecting them. And yes, while we will banish pastries, refined sugars and other delicacies, we will nonetheless focus on consuming good carbohydrates and good fats. And among them, we find :
• Vegetable oils,
• Oilseeds,
• The lawyer,
• Oily fish such as salmon,
• The banana,
• The sweet potato,
• And many more!
Without forgetting to hydrate, to begin the female musculation will then be simpler and more pleasant. It is also necessary to define precise objectives, which will correspond to specific types of exercises. Thus, whether you want to lose weight, gain muscle, have a flat stomach or simply be in shape, the exercises will vary.
How to work out for women at home?
Practicing leg strengthening, push-ups, or dumbbells is all well and good, but sometimes you don't have the time or money to join a gym, or simply don't have the mobility. Don't panic, it is quite possible to do women's weight training at home. It just requires a few adjustments!
Indeed, first of all, a training space must be delimited. Whether it's a separate room, a delimited area, or a temporary place, everything is possible depending on where you live. Between moving the coffee table and transforming the laundry room into a gym, it's only a short step.
The accessories are also essential supports to start and progress in this beautiful discipline that is bodybuilding for women. We will then think of the abdominal wheel, which will allow us to work the abdominal muscles, as well as the dumbbells (for the biceps), the rubber band (a base for many exercises), or the floor mat, which will be our initial support for certain exercises.
For about fifty euros, we will then have access to all these accessories, whose beginner's quality will satisfy us at the beginning. However, if the motivation is not there, as well as the technique, we can then think about women's bodybuilding programs or sports applications.
These tools will then allow us to forge a certain technique and positions that we may not have known at the beginning, without moving from home! Health allies, whose potential should not be neglected. Between Fizzup, the Wandertea Body Guide, Fitbit, or 7 minutes workout, there is something for everyone!
By delimiting a space, creating a storage area, and paying a few euros, you will have access to a whole range of sports for women. Single, pregnant, in couple, civil servant or senior executive, everyone can become muscular at home, motivating no?
It is therefore a fact, being a woman and practicing bodybuilding are not at all two opposite terms, quite the contrary. Whether you are pregnant, sedentary, beginner or expert, it is obviously possible to become the one you want, by following some basic advice.
To do women's weight training while doing sports
Your strength training will focus on the adductor muscles, the various muscle groups, and the desire to build muscle. However, if you feel that this type of practice can annoy you, or simply demotivate you, know that it is possible to do female bodybuilding in a roundabout way.
And yes, sport is a good way to build muscles without realizing it. So of course, not all sports are the same, but most of them are very good tools to gain weight and tone up effectively.
Swimming
Have you thought about swimming? Swimming is an excellent sport for building up the different muscle groups. Because yes, it is a discipline that has the advantage of being varied. By diversifying the swims, we can do cardio training, but also build back, abdominal and tricep muscles.
In addition, swimming has the disadvantage of only being practicable in a pool, at specific times, and in a very specific outfit. Sometimes a little constraining when one decides to build up muscles between two appointments! Also think about aquagym, which will have the merit of making you meet new people as a bonus!
The dance
Dance is a special field because it is suitable for women who want to have fun, for those who want to compete, and for those who want to tone up. Its multiple faces are an invitation to strengthen one's posture and flexibility, but most dances also allow one to sheath oneself in a harmonious way. And yes, the advantage of dancing is that it works all parts of the body, think about it!
Pilates
The Pilates method, a method invented in the 1980's, and which has already proven itself all over the world! With more than 500 possible postures, it is often practiced with the weight of the body, without the need for any accessories. A great way to build muscles without spending a lot of money, and to do it everywhere!
By varying the intensity of the positions, Pilates allows an efficient muscular strengthening of the body, sometimes focusing attention on the "center" of the body, namely the abs and the pelvic floor. For optimal muscular development, it is towards this sport practice that we must turn!
Yoga
Yoga is a discipline that has been very much in vogue in recent years, and for good reason! A true sport, this complete discipline combines body, mind and spirit through different postures. These postures are, moreover, sometimes technical, and require a certain physical condition, while lending themselves totally to the female practice.
This is typically what will interest us today, because, in alliance with breathing, the yogic movements favor different parts of the musculature. Several types of yoga exist, from the most meditative to the most dynamic, and there is something for everyone, in order to obtain the best possible shape!
Rollerblading
We don't think about it enough, but rollerblading is a real sport, which calls for a certain toning of the body! In addition to being pleasant and allowing us to discover a city, a neighborhood, a place, rollerblading works the abdominals in a deep way, while stimulating the coordination of our members.
To do women's bodybuilding with the help of accessories
Even if you don't necessarily need equipment to be curved, these are very pleasant supports to diversify your bodybuilding practice, but also to give more depth to the postures!
Mat
And yes, the mat is the basic accessory to build muscles, whether you are a man or a woman. It is on it that most of the postures rest. Of course, it is possible to do these last ones on the ground, but according to the covering, the comfort will not be completely the same, and one risks obviously to be wounded more easily! Sold for about ten euros in entry level, don't hesitate anymore!
Weights and dumbbells
Weights and dumbbells are a bit of a tool to do everything in a weight training session. Indeed, sometimes to strengthen the shoulders, sometimes to strengthen the quadriceps, they allow you to firm up and tone any part of the body, because they can be used in a thousand and one baskets! Note that some weights exist with scratches, so that they can be attached to the legs during buttocks exercises, for example!
The balloon
The ball is an essential element to do women's bodybuilding simply and gently. It allows to develop the adductors and abdominal muscles in a significant way, to reduce back pain, all at a small price. Note however that the smallest women will opt more for a 65cm diameter ball while those over 1.75m will go for a 75cm diameter ball.
The step
While some sports involve the body naturally, the step is the ultimate accessory for any woman dreaming of having concrete thighs and buttocks. It can be used at any time of the day, even while doing other activities! A real all-purpose sports equipment, which allows you to build muscles without looking like you're doing it, not bad, right?
Some weight training exercises for women
It's a fact, a muscle grabbing is not done without effort and without exercises. Whether it's a home workout or a workout at the gym, each exercise has its own little peculiarity, working one part of the body more, or requiring more time than others. But among the most effective exercises to practice are :
• The board and the side board, which, if you hold on as long as possible each day, allow you to perform a real sheathing, and make your belly flatter and your abs more toned,
• The opening side, which axis are effect on the gluteus medius, by raising the leg in the air in repetition of 4 series,
• The squat, which gives to see thighs and a small buttocks more rebounded, firmer, and which can be practiced with a weight if one wishes it,
• The crinch and the touch foot abdominals, which are very good exercises to muscle his abdominal strap. The crunch is the basic exercise, in lying down position, while the touch foot abdominal abdominal touch is well named, always in lying down position,
• The side curvature allows, with the help of a weight in each hand, in a standing position, to muscularize the waist by leaning to the left side and then to the right side in turn,
• Without forgetting the famous stretching exercises, which help our muscles to function properly. Between cobra, tendon and leg, or even knees and chest, all parts.
Adapting one's positions, preparing a sports area, organizing one's bodybuilding equipment, knowing how to eat well, muscular strengthening is a discipline like any other, suitable for everyone. As long as the motivation is there, there is no reason for you not to progress, come on, let's go for it!
