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At different times, different types of figures were popular: the juicy forms of Marilyn Monroe, the boyish physique of Twiggy, the model standard 90-60-90. And now a new trend has appeared – sports girls who spend their leisure time in pursuit of a beautiful pumped-up figure.
Sports figure – the trend of the season
A healthy lifestyle is one of the most fashionable trends. Now advanced girls spend their days not in shops and sushi bars, but in gyms and fitness centers. Even a new term has appeared – “fitnyashki”. They, along with men, pull the barbell, raise dumbbells, raise their legs in the simulator, pull up and do push-ups. An ideal figure for such girls is a pumped-up figure with strong legs, elastic buttocks, a developed back and a flat tummy. Someone does for themselves, and especially advanced ones participate in contests in a special category “fitness bikini”.
Training is the key to success
To shape a beautiful body, girls go to the gym 2-4 times a week. To achieve the result, you do not need to sit for hours in a fitness club: the muscles also need to rest. Usually training with “iron” lasts 1-1,5 hours, after this time the body gets tired and begins to burn protein reserves, and this is unacceptable for the formation of a beautiful relief. Usually workouts are divided by muscle groups: on Monday they swing the legs and buttocks, on Wednesday they work on the chest and arms, on Friday they give preference to workouts for the back, etc. Also, on the same day, you can train opposite muscle groups – the back and chest, biceps and triceps, abs and legs. If you have little experience, start with basic exercises – deadlifts, squats, barbell presses, etc. These exercises train several muscle groups at once and give a good physical shape to the whole body. Later, isolating exercises aimed at specific muscles can be attached to the base. Having correctly composed a workout, you can practice at least every day. The main thing is to remember: the muscles must rest. For larger muscles, a longer rest period is needed. So, the legs and back can rest for 2-3 days, and the press – only a day. Of course, you need to listen to your own feelings: the trained muscles should not hurt.
Also, athletic girls are engaged in cardio loads – jogging, cycling, dancing, gymnastics, etc. The gym also usually has cardiovascular equipment. Such training can be carried out at least every day, but it is most effective to do it immediately after strength loads. Only cardio, without strength exercises, is not able to make the figure strong and fit. However, such training gives the body endurance, improves blood circulation and metabolism. In combination with the gym, cardio workouts burn excess weight, make muscles more elastic and oxygenate the blood.
Popular cardiovascular equipment – ellipsoid, exercise bike, treadmill – can be bought and installed at home
Proper nutrition – 50% to achieve a perfect figure
Nutrition is a separate topic for sports girls. Without the right diet, exercises will not bring the desired result, and the relief will be invisible. And a diet without exertion leads only to a decrease in weight: the body remains flabby, in the process of losing weight, additional folds and stretch marks may appear. To form a beautiful figure, the body must receive a certain amount of proteins, fats and carbohydrates per day. This is usually calculated using the following formulas: – proteins (g / day) = weight * 2; – fats (g / day) = weight * 1,1; – carbohydrates (g / day) = weight * 2,5.
It is also necessary to provide the body with vitamins and fiber – from fruits and vegetables or special sports drugs. The favorite food of athletic girls is chicken breast. It contains a lot of protein and practically no excess fat. Chicken is often served with rice, a carbohydrate source. Other fitness meals include almonds, buckwheat porridge, oatmeal, egg whites, and low-fat cottage cheese. During intense workouts, girls drink special nutritional supplements – pre-workout complexes, protein, amino acids, L-carnitine. Contrary to the prevailing stereotypes, these drugs are not harmful “chemistry”, but substances necessary and useful for athletes.
Fitness bikini competition
Most recently, the Federation of Bodybuilding and Fitness officially announced the creation of a new category – fitness bikini. Naturally beautiful girls who go in for sports and eat right compete in it. The fitness bikini is markedly different from other categories of female bodybuilding. Here, not hypertrophied muscles, protruding veins and extreme relief are welcome, but a proportional physique, a fit, but not pumped figure, a harmonious image. Contestants perform in brightly colored bikinis, hence the name of the category, and stiletto heels. Not only the degree of development of the figure is assessed, but also the general appearance, skin condition, makeup, hairstyle, accessories.
Contrary to the opinion of many girls, fitness bikini is not only beauty and success, it is also long workouts, a clear daily routine and a harsh low-carb diet before the competition.
During the competition, all participants are divided into three categories in terms of height: up to 163, up to 168 and over 168 cm.During the competition, they must demonstrate model driving and turns – facing the judges, right side, back, left side.
The fitness bikini category quickly gained popularity in Russia and abroad. Well-known bikinist athletes work as fitness models in photography, as personal instructors in gyms and make their own exercise complexes.
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