Many of those who will read this article, every day will see endless series of impulses with or without anklets, to machines, in quadrupedia and in many other sauces with the pretense of seeing aesthetically improve the buttocks, which clearly and punctually does not happen. To get good results in terms of muscle toning, one must be willing to train in a serious and correct manner and do it for long periods and I would dare to say without sex discrimination. Too many times the girls ask for big results but are not willing to really toil.
The important thing when setting up a workout is to understand which energy system will be called into question, so try to make the most of it. It has been shown that the concentration of ATP and PC (phosphocreatine) at the muscle level is the same in both men and women. It is interesting to note that the best running specialties for women compared to men are 100 and 200 meters, look at the specialties where the ATP-PC system is used in greater quantities if not absolute. Also the Margarine anaerobic power test is the phase of rapid restoration of oxygen debt if compared to the quantity per kg of muscle and not to the total weight of the muscles (it is clear that the man having more muscle mass than the woman has more phosphagens from spend) shows that the difference in using the anaerobic alattacid system is practically zero in both sexes. This means that even women can train using methods of high intensity and short duration, clearly respecting their body strength. Also the force parameter is to be evaluated based on certain variables before being able to say the male is stronger than the woman. In terms of absolute strength by dividing the weight raised by women for that raised by men, the expression of female strength is 2/3 of the male with differences depending on the body district used. In relation to body composition, if the strength is evaluated based on the weight of the lean body mass instead of on the basis of the total body weight, the strength appears to be very similar. Also in relation to the size of the muscles expressed as a sectional cut of a muscular belly, there appears to be no obvious difference between men and women. After this brief clarification we can come to the conclusion that the woman can and I add must train with weights in an intense and constant way if she wants to have concrete results.
Surely and fortunately I add a well-planned weight training program that leads to an increase in strength and body composition changes. Research conducted in American colleges has shown that strength programs using weights have given the following results in both males and females:
No or slight change in overall body weight
Significant decrease in body fat
Significant increase in lean body mass
Another consequence that the training gave rise to was an increase in the size of the muscle fibers, but especially in males because they are more hormonally prone to hypertrophy. In women, at most, an increase in circumferences of 0.6 cm was noted. Although this figure will trigger panic in the fairer sex and will finally give proof that it is true that doing weights is bad, in my opinion on the contrary it should ensure that weight rooms are taken by assault by girls.
What are 0.6 cm in comparison with the decrease in fat mass at the expense of the lean mass and in the buttocks and tonic thighs, how come they were ??? The muscle has a higher density than fat, so for the same weight it occupies considerably less space, therefore a greater quantity of mass ...
If then to a sensible training with weights are added some training sessions through cardio machines (possibly using sensible methods and not hours on pedaling hours with constant beat) and a good diet here is that the body weight will decrease and you will be considered as the instructors to nominate for the Nobel Prize !!!!
Taking up the subject of phosphagens and having seen that in women it is a system that works as in men, being a convinced supporter of training in rest pauses that I consider to be incredibly valid, I propose a table for girls with the methodology mentioned above. I want to clarify that training is something extremely personalized, so the table written for this article must serve exclusively as a starting point for work and not as a matter of fact.
TRAINING A | ||
| * PANCA PIANA | ||
| CROSS 30 ° | 2/3 X 4 + 4 + 4 | 1:15 |
| * FRENCH PRESS | ||
| PUSH DOWN | 2/3 X 4 + 4 + 4 | 1:15 |
TRAINING B | ||
| CALF ON FOOT | ||
| * SQUAT OR PRESS | ||
| SAGITTAL DEEPS | 2/3 X 8/10 | 1:15 |
| STANDING GLUTEUS ONLY FINAL PART | 2/3 X 4 + 4 + 4 | 1:15 |
TRAINING C | ||
| * SLOW WITH HANDLEBARS | ||
| SIDE MOUNTS | 2/3 X 4 + 4 + 4 | 1:15 |
| * CURL BALANCE | ||
| ALTERNATI BENCH 45 ° | 2/3 X 4 + 4 + 4 | 1:15 |
| TRAINING D | ||
| * PULLEY | ||
| LAT MACHINE BEHIND | 2/3 X 4 + 4 + 4 | 1:15 |
* LEG CURL | ||
| DAMAGE OF TESE LEGS | 2/3 X 8/10 | 1:15 |
| 2:00 | ||
BIBLIOGRAPHY
