Features of female fitness
FitSeven continues to acquaint its readers with the features of the effect of fitness and strength training on the female body in different weeks of the menstrual cycle. In the past, we talked about the fat-burning workouts of the first week of the cycle.
The second week of the menstrual cycle is characterized by the fact that the body still continues to use carbohydrates as a source for energy. The main task of training this period is to teach the body to spend these carbohydrates to ensure the functioning of the muscles.
Strengthening the muscles for women
Usually women have weakly weak muscles of the body, practically not using the possibilities of their muscles for the metabolism of carbohydrates. Considering also that the leg muscles work more on free fatty acids, the body of a typical girl needs a minimum of carbohydrates, transferring any of their excess into fat stores.
It is important to understand that the development of muscles is not necessary to attract their volume, but to ensure the optimal exchange of nutrients. In addition, having learned to feel your muscles, it is much easier to maintain a natural sport posture.
Why basic exercises?
First, the basic exercises are as close to the anatomical movements of the largest muscle groups. Secondly, properly performed basic exercises involve almost all the muscles of the body at a time, not just the "chest" or "legs".
However, in training it is extremely important to use a large working weight, making no more than 6-8 repetitions. Too light dumbbells or an empty bar, allowing do dozens of repetitions of the exercise, will not allow you to feel the full work of the muscles.
The movement when lifting the rod up should occur at the maximum level of the back. The main working muscles are the press, the lower back, the muscles of the back surface of the legs and the shoulders. Hands in motion do not participate, but only support the weight of the bar.
Bench Pressing Rod
During the exercise, the legs should be located on the floor, and the waist is as close as possible to the bench. When lifting the rod up, it is important to take a lot of air into the lungs to feel the work of not only the pectoral muscles, but also the upper part of the press.
Squats of the
Feet should be placed about one-third wider than the shoulders, the socks should look to the sides. At the bottom point, the thighs are parallel to the floor, the upward movement begins with the pelvic lift, the back is straight when lifting, and the chest is set forward.
Dumbbell presses standing
Exercise is performed with light, full of air, while the stomach must be tightened, and the muscles of the press are strained. At the top of the movement, you need to make a little effort, lifting the dumbbells a little higher, then fix the position for a few seconds.
Training program: 2 week cycle
The second week of the menstrual cycle is characterized by the highest level of the estrogen hormone, which makes the muscles plastic. However, excessive muscle flexibility is dangerous for untrained ligaments, so warm-up is important before training.
Monday, Wednesday, Friday:
- Workout and stretching, 10-15 minutes
- Deadlift, 3 sets of 6-8 repetitions
- Bench press, 3 sets of 6-8 repetitions
- Squats, 3 sets of 6-8 repetitions
- Dumbbell presses standing, 3 sets of 6-8 reps
Recommendations for nutrition
Since the main goal of the week is to improve the metabolism of carbohydrates, you must take these same carbohydrates before and after weight training. One hour before training - 20 grams of carbohydrates and 10 grams of protein, immediately after training - 40-50 grams of carbohydrates and 20 grams of protein.
The source of carbohydrates can be both fruit and juice, and ordinary sugar or even sweet soda. However, as a source of protein, it is better to choose a protein powder. Total daily caloric intake and recommendations for nutrients are similar to last week.
Training of the second week of the menstrual cycle is aimed at strengthening the muscles and optimizing the carbohydrate metabolism of the body. Stronger muscles require more calories, thereby accelerating metabolism and in a natural way burning fat.