The following are the essential points to be respected in the programming of athletes and passionate women who want to improve their strength and their physical appearance (less body fat, greater tone, etc. ...).
GUIDELINES
- Training programs must include exercises with free weights (barbells and dumbbells) and exercises that use the strength of one's body weight, (NSCA guidelines).
- Isotonic machines and abdominal exercises are recommended, but training should focus on free exercises that require motor coordination and involve multiple joints (squats, deadlifts, forward thrusts, step-ups, bench presses, pull-ups, bending, etc ...), (NSCA guidelines).
- The training programs must also include the upper part, especially with multi-joint exercises (flat bench, bending, pulling, rowing etc ...), (NSCA guidelines).
- Women who are interested in developing strength and power must use exercises that involve the whole body, such as power clean, clean and jerk, push press, power snatch, (NSCA guidelines).
- A correct training must be planned and periodized with medium-long term deadlines (at least 6 months) and with moments of verification.
- The program must involve various neuro-muscular qualities and lead to the development of a better intra and inter-muscular coordination, a better muscular balance, a better proprioception and must be functional to the objective to be achieved (power, strength, aesthetics etc ...), (NSCA guidelines).
- Training programs must be supported by a balanced and correct diet.
These points are essential if you want to work correctly and if you want to achieve and maintain a result. Whether you are an athlete, or you train for passion and to improve your appearance always keep these guidelines in mind.