Training Fitness Bikini for Beginners, Food and Equipment

Fitness bikini for beginners – what is important? Motivation for fitness bikini and meals – photos of girls before and after training. Fitness bikini program for beginners, rules and choice of clothing – Look at Lady-Magazine.Com

Enthusiasm? Motivation for active work on oneself? Causes do not matter! After all, the new direction of fitness provides harmonious proportions, perfection of the body and self-confidence in a short time. And to demonstrate the ideals of your body or not – everyone decides.

What you need to know beginners in women’s bodybuilding, and what is the training program?

Requirements Fitness Bikini – We appreciate your chances

One of the new nominations in bodybuilding for girls is fitness bikini. The purpose of this fitness direction is the resuscitation of iron sports for Preserving the beauty of the body and the nature of femininity.

Motivation for training very important!

With fitness bikini, you defect with cellulite and will get a healthy body with neat «crazy» muscles. And at the same time – get rid of the uncertainty and complex of inferiority, turning into «Sport model».

Requirements for sports models:

• Ability «Tell yourself», Charm and charm.
• Pleasant appearance, smooth skin.
• Balanced Musculature Development, Thin Waist.
• Self-confidence.
• Grace, beautiful posture.
• Developed Batio Muscles and Full No Cellulite.

Where to begin?

You can read The best books about fitness.

First of all, you should soberly assess your physical data. That is, without tightening the tummy, not climbing the socks and not trying to embellish their appearance. If there are 20% subcutaneous fat and unnecessary kilograms about the podium, you can forget – set up for half a year (minimum) of serious training.

Soberly evaluate your data very difficult. And even mom (or girlfriend) do it unable. therefore contact better immediately to the coach, which will determine what kind of training program you need for maximum efficiency, and which parts of the body need exercises first.

Where to start newcomers – Preparation for training and equipment

Just find the coach – little. Need to find «of itself» coach who will lead to excellence and bring your dream. Therefore, boldly go to the gym, which suits you and the price and location. How to choose a fitness club correctly?

Why the coach is needed?

1. You need an exceptionally integrated approach! That is, food + training. Personal trainer selects a program and a power scheme individually.
2. Trampling. Oddly enough, but even on, it would seem, safe simulators and shells without a trainer could not do – you need control and insurance.
3. Psychological setting. From helping, support, timely praise and constructive criticism of the coach depends – how brightly your desire will burn, and how strong there will be motivation.
4. Contraindications. Even if you consider yourself absolutely healthy, there is a risk of health problems. Trainer «Purses» all weak health sites and, based on them, will be a program. Amateurness of contraindicated.
5. Program Adjustment. It will be needed in the process of training.

We choose the coach correct! What to pay attention to?

• Can the coach itself boast a spectacular body? Fitness bikini is not the case when the shoemaker can be «without saporn». From the 1st view on your coach, you should fly to the gym and stubbornly to train until 7 sweats come down.
• Coach achievements. If in your plans – participation in competitions, then certainly the rewards and titles of the coach (as well as it «graduates») – best advertising. Check – how many winners he raised.
• work experience. The more serious experience, the more chances you have to win – the experienced trainer thoroughly knows all training programs and accurately make a power scheme. Find out – How many years he already teaches girls in this form of fitness, what are the results, what courses he finished, whether there are certificates and evidence.
• In a group or individually? Of course, for the beginning of the 1st option is preferable. In order to avoid errors and for the full concentration of attention, it is customized. Further, if there is a desire, you can go to group classes.

Equipment – dress on fitness correctly!

For competition you will need shoes and two-piece swimsuit (strapless and pr.). But it is still early to talk about it. Now you need to find comfortable clothing for training.

What are the requirements for it?

1. Maximum convenience when driving.
2. Lack of any discomfort.
3. Minimum clothes!
4. Breathable fabrics passing moisture (perfect option – natural material with the addition of elastane or lycra).
5. Accurate clothing size. So as not hurt and did not throw movements.
6. Pleasant view of clothing. To feel beautiful, confident and capable of feats.
7. To the top fit the top, swimsuit or body. For Niza – Breeches, Shorts or Special Sports Pants.
8. As for the shoes, it is better to choose special slippers, comfortable sneakers or Czech.

Tips from professionals:

• Clearly follow the discipline and regimen prescribed by the trainer.
• Observe the diet. «Empty» Calories to give enemy.
• For a better result, alternate different exercises without «Change».
• The nature of the training should be not only powerful, but also aerobic. First – for muscle buildup, second – for their beautiful relief.
• At the end of the classes, allocate 15 minutes for a short and intense cardio training.
• Incomprehensible fat (in order to avoid driving and exhaustion) – 8-12 percent.
• No steroids and other chemical / additives!

Features of nutrition in fitness bikini – what diet must be observed?

Video: 10 Power Principles Fitness Girls

To «build» Beautiful body, do not do without durable and high-quality «Stroy / Materials». Therefore, a balanced diet for future sports models is a little more protein – in comparison with carbohydrates, and a little more carbohydrates – in comparison with fats.

Fitness Bikini Diet – Basic Principles:

1. Drink 6-7 times / day. That is, every 3 hours.
2. Do not reduce sharp calorie diet, Otherwise you will be waiting for the reduction of your muscle mass.
3. Fresh products only! Do not use freezing and processing, refined, canned and packaged products.
4. Products with zero fat content – Down. Your fat rate (correct!) for a day – 30 g.
5. 1/3 of the daily diode – these are non-fat proteins. For example, turkey or chicken, fermented dairy products or eggs, fish or tofu. Your norm of protein – 2 g / 1 kg of weight. Protein must be present in each of your meals.
6. Products with starch – Down! Rice with pasta, sweet and bread also give the enemy.
7. Fiber is obligatory. Minimum 3-4 Portions of Fresh Vegetable / Day.
8. Alcohol is prohibited. But water – about 2.5 l / day.

Approximate menu for the day:

• 1st breakfast: Bread – 40 g, cottage cheese – 20 g, 10 g almonds, 50 g of watered water buckwheat.
• 2nd breakfast: Kurin / Templatki in a creamy sauce – 80 g, 40 g of bread, 150 g Ragu from vegetables, 150 g of egg squirrel.
• Dinner: Fraga from vegetables – 95 g, the ground cucumber – 50 g, 50 g of Beijing / cabbage, 25 g of natur / yogurt without sugar and 30 g of whole-grain vermicelli.
• 4th eating: 80 g of low-fat cottage cheese, 30 g natur / yogurt without sugar, 50 g cherries.
• Dinner: 80 g cods for a couple, 100 gram tomato, 100-gram soil cucumber, watered buckwheat – 80 g.
• Before bedtime: 60 g of nongenic / cottage cheese, 200 g 1% kefir.

Training fitness bikini for beginners – example of the program and exercise

Video: Fitness bikini program for girls

The perfect body is a reality. But your main «building» Tool (after the correct diet) – Competent training. More precisely, your own individual program.

However, know the basic set of technician and exercises – not too much.

Tips:

• We are always starting with a warm-up! We are preparing muscles, bundles, joints and heart to one and a half hours (this is the maximum workout time).
• We are engaged daily. Do not philonym. Only perseverance will lead you to victory.
• Do not be afraid «gland» Weighing more than 2 kg (if only there are no contraindications).
• Load program must be coordinated with your coach.

Basic fitness bikini exercises

For the 1st day (train shoulders):

1. Traction dumbbells in front of him in position «standing».
2. Next – the press of dumbbells at an angle of 90 degrees.
3. Rod rod to chest.
4. And the divorce of the dumbbells in the slope at an angle.

For the 2nd day (biceps and back):

1. Bicep.
2. Dumbbell thrust in the slope in position «standing».
3. Rod rise from knees in position «Sitting».
4. Average / block for head and wide / grip.
5. Lever.

For the 3rd day (shoulders, chest):

1. Dumbbells in position «standing».
2. Dumbbells at an angle.
3. Divorce of dumbbells.
4. Dumbbells / rods in position «lying».

For the 4th day (legs):

1. Tilting with a barbell in position «standing».
2. Squats.
3. Bend / extending legs in the simulator.
4. Hoom feet.

For the 5th day (triceps / spin):

1. French press.
2. Upper / block to chest in front of them,
3. Block behind his head.
4. Horizon / block to chest.

Share your experience and impressions about training fitness bikini with us!