It is wrong to think that working out with weights results in a masculine body. Although men and women suffer hormonal, physiological and anatomical differences, resistance training is poorly differentiated. However men develop more strength and muscle mass than women, especially in the upper limbs. The main difference with respect to female bodybuilding is that women have a preference for the lower limbs, and abdomen. The national preference, the butt is the hottest.
Given this fact, planned a workout aimed at toning and hypertrophied thighs, buttocks and abdomen set. The upper limbs were not forgotten, since I think that weight training has to be conducted globally. The training series is divided into A and B training, to be alternated each day of training.
Ex .: do the one where the training will be held 3 times a week (Monday – workout A, Wednesday – Workout B and Friday – Workout A).
Necesario Material: mat or carpet, visors, Chair, Dumbbells and Jump Rope.
The session lasts approximately 45 Make every 45 seconds between sets. Thus, the body works almost continuously and the muscle will lightweight and achieving a progressive hypertrophy. Who is starting to work out now, must comply frequency, load repetitions and proposals in stage 1 (explained below), and who already practice regular physical activity can start in phase 2 or 3 The time to add cargo is when you feel that exercise is lightweight and can finish the series effortlessly. 1 kg of rise time.
So get to work!
FIRST TWO WEEKS
3 TIMES WEEKLY
2 X 15
1 to 2 Kg
FROM the 3rd WEEK
4 TIMES A WEEK
3 X 12
2 to 5kg
FROM 6th WEEK
5 X PER WEEK
TO THE MAXIMUM OF 2
By: Teacher Fabiano Aguiar
Before you begin, heating is essential and can be done up and down stairs or jumping rope for 5 minutes.
Standing, legs hip width apart. Bend your knees to 90 degrees and back, keeping the upper body leaning forward slightly. The knees should not extend beyond the toes. (Requested Muscles: Quadriceps, Glutes and Thigh later).
Standing, legs apart (one in front and one behind). Bend your back knee up close to the ground, keeping the trunk line. The knee of the forward leg must not exceed the toe. (Requested Muscles: Vast lateral and medial rectus femoris and gluteus).
Standing, legs apart twice shoulder width. Bend your knees to 90 degrees and back, keeping the trunk line. The knees should not extend beyond the toes.
(Requested Muscles: Quadriceps, Buttocks and adductors).
Extension with Knee Shin Guard
Sitting in a chair, do knee extension in a controlled manner without the bullwhip effect (stride) occurs. To prevent this from happening, do not make the full extent. Return to starting position. (Requested Muscle: Straight Medial Femoral and Vasto).
Hip adduction with Shin Guard
Side, legs bent up, elbow resting on the floor, leggings ankles. Raise the leg down to the knee above and back.
(Requested Muscles: short, medium and long, graceful adductors).
Crucifix with Straight Barbells
Lie. Then straighten your arms so you’ll be at the starting position. Go down the arms slightly bent to be parallel to the ground. Keep them bent throughout movement and return to starting position.
(Requested Muscles: Pectoralis Major)
Development with Dumbbells
Sit on a bench, look ahead, with the spine aligned. Hold a pair of dumbbells at shoulder height, with palms facing outward. Keep contracted abdomen and feet firmly on the ground. Hold your breath and raise the hlteres until it is positioned over your head, with almost fully extended and then exhale elbow. Slowly down the dumbbells to the starting position. (Requested Muscles: Deltoides, Trapeze and triceps).
Extension Elbows with Halter
Standing, legs hip width apart, knees slightly bent, back straight, arms behind head holding a pair of dumbbells with both hands. Extend your arms toward the ceiling, keeping your elbows locked and close to the head, and scroll down until the hands touch the nape. (Requested Muscles: The three portions of the triceps)
Lying down, legs bent, feet flat on the floor, hands on nape. Raise the trunk to 45, breathing, inspiring and down. Careful to keep the abdominals tight, your neck relaxed and your lower back into the ground. Do 20 reps, rest 1 minute and repeat the series two more times. (Requested Muscles: hip flexors, obliques greater action Straight Abdominal.)
Lying down, legs bent, feet flat on the floor, hands on nape. Lift and rotate the trunk looking closer the elbow of the opposite knee. Do 20 repetitions on each side, rest 1 minute and repeat the series two more times. (Requested Muscles: Oblique Abdominal and Rectal)
Stay in the position for 15 seconds.
Warm up and see the table according TRAINING A
Knee flexion with ankle weight
Standing, with the support of a cane or chair, bend the knee until the leg is at a 90 ° angle in relation to the thigh and Return to starting position. (Requested Muscles: Set of Muscles of the posterior thigh)
Legs spread shoulder-width apart and dumbbells in hands flexing the trunk until the dumbbells reach near the feet and back. Note .: the column should be aligned and knees slightly flexed. (Requested Muscles: Muscles Spinal (Lumbar) and later Thigh)
Hip extension with ankle weight
With knees and elbows on the ground, doing hip extension until the thigh is aligned with the spine and return to the starting position. The leg should be at a near 90 degree angle to the thigh.
(Requested Muscles: Posterior Thigh and Gluteus Maximus)
abduction of hips
Side, legs bent, elbow resting on the floor. Raise the top leg until the hips and back. (Requested Muscles: Glutes and Medium Low)
Rise of Hip
Lying on her back, legs flexed, extended arms beside the body. Raise and lower the pelvis slowly, keeping the abs contracted and buttocks. To intensify the exercise, place a shin guard on the pelvis.
(Requested Muscles: Posterior Thigh and Gluteus Maximus)
Plantar Flexion Vertical
Legs spread shoulder-width apart, back straight, abdominals tight. Support hands on a pole or wall. Raise your heels, standing on tiptoe and return to starting position.
(Requested Muscles: Gastrocnemius and Soleus)
Unilateral Curved Barbell Row
Standing, torso leaning forward, one foot up on a bench with the arm supported on the same side and the other holding one dumbbell. Bend that elbow back and back. At the end of the series replace the leg and repeat with the other arm.
(Requested Muscles: Back dorsi, teres major, deltoid, trapezius and rhomboids)
Standing straight spine, abdomen contracted, semiflexionadas legs and hip-width apart, a dumbbell in each hand with your arms aligned with the shoulders and elbows semi-inflected, light dumbbells toward the side of the thighs. Return to starting position.
(Requested Muscles: Deltoids)
Standing, legs hip width apart, knees slightly bent, extended beside the body arms holding a dumbbell in each hand. Bend one elbow, bringing the weight towards the shoulder, and back, flexing the other elbow.
(Requested Muscles: brachial-radial, brachial, Bicep Arm)
Lying down, knees bent over the trunk and arms along the body. Bring your knees toward shoulders by removing the lumbar soil. Concentrate the strength in the abdomen and return to starting position. (Requested Muscles: Ilipsoas, the Tensor Fascia Lata, Infra-umbilical and Rectal Abdominal)
Abdominal Obliquo recumbent Side
Lying on her side, legs bent, hand up behind his head and down arm resting on the ground. Flex the trunk towards the hip (elbow toward the hip) and return to starting position