Female bodybuilding workouts help in achieving varying goals such as burning excess calories, body shaping, building muscles and staying fit. Bodybuilding workouts for women differ based on the age group and body type.
Women are no longer behind men in terms of building strength, muscles or staying fit. This is evident from the fact that more and more women are hitting the gyms in recent times. Since the 1970s, there are competitive programs for selecting woman bodybuilders. A well-planned bodybuilding workout is highly recommended for women, not just for building muscles, but also for proper and balanced functioning of the body. Considering this, you can consult an exercise professional regarding effective types of female bodybuilding workouts, length of exercising and the schedule of exercise.
The professional is the best reference person who will suggest correct workouts depending upon the age group of the female and body structure. For example, the workout schedule for women over 30 years of age may consist of simple exercises, like, stair climbing, walking and swimming along with other workout types. On the contrary, teenage female bodybuilding workout may include all sorts of exercises such as rock climbing, advanced cardio exercises and weight trainings.
Bodybuilding Workouts for Women
Female bodybuilding workouts are more or less similar to those recommended for men. Nevertheless, a slight difference is that men have naturally strong upper bodies, while women have strong legs. Also, females tend to carry more fat than men. It is due to a physiological difference where men have more testosterone hormone that helps in building muscles. Accordingly, the tips for female bodybuilding vary from that of men.
Cardiovascular Exercise: As already mentioned, women have weak upper bodies. Hence, overall female bodybuilding workout should include cardiovascular exercises for at least 30 minutes. Some preferable cardiovascular workouts for women include aerobics, bicycling, treadmill workouts and swimming. Such exercises will also help in strengthening the heart muscles and burning fats. Cardio workouts in combination with circuit training can be performed early morning on an empty stomach.
Weight Training: Weight training is another effective tip for female muscle growth, especially in the hip and thigh portions. Since more fats are accumulated in these two specific areas, correct weight training programs are essential for toning and losing fats in these portions. Muscle development is enhanced with increased weights. You can successively increase the load for a maximized bodybuilding workout.
Squat and Bench Press: In order to build muscles in the legs, squat is the best workout that you can consider. It involves muscle movement of the back, shoulder and legs, hence helping in burning calories. Other leg exercises that you can practice include leg presses, calf raises and hamstring curls. Bench press is best suited for building muscles in the chest portion. Other bodybuilding workouts for strengthening the chest area are dumbbell flyes, decline press and incline bench press.
If you are a beginner, you can start with easy and light bodybuilding workouts in order to minimize muscle wears and tears. After 4 – 6 months, you can switch on to intermediate workout schedule. Advanced workouts are applicable to those who have been practicing bodybuilding workouts for over a year or more. In addition to effective workouts, it is to be borne in mind that nutrition, diet and supplements also play an important role in bodybuilding.
A lot of patience and determination along with correct bodybuilding guidance can help in achieving the desired body type. Consecutive three days exercising in a week minimizes and / or manages muscle tears. Also, proper warming up and warming down exercises are advisable to prevent bodybuilding workout injuries.
source:www.buzzle.com
