Girl b ikini training
The category Bikini fitness
it was approved in the congress
IFBB World Cup in Baku
2010 for events
international and in January
2011 by the federation
Spanish. chest workouts
Due to the large number of participants,
very popular, attracting
very public and for
course the girls more
the world’s best that compete all season in thousands of events.
The bikini category does not allow extremes, neither bulky muscles nor excessively defined body, it is aimed at women who show pleasant physiques, with aesthetic body lines, facial beauty, sample of a healthy lifestyle with toned appearance and good symmetry, shape, proportion, good posture, confidence, presence on stage and charismatic presentation, complementing these factors with the skin tone, accessories, hairstyles or makeup that make up the Bikini Package sought on stage by the judges.
Keep in mind that it is not allowed to have much muscular detail or excessive definition which will be penalized.
The training of bikini girls
Based on what you are looking for on stage you have to work well on the shoulders (without development of the trapezius), the glutes, the quadriceps (marked but without excessive development), the hamstrings and the abdominals marked but without excessive development.
The glutes and hamstrings
Work with correct and isolated movements to develop the target muscle group without overworking the unwanted muscles.
The exercises to use are:
– Buttocks on machine or pulley
– Lying hip lifts
– kicks
– Scissors
– Machine abduction or pulley for the gluteus medius
– Femoral and hamstring lying down
– Femoral and hamstring sitting
– Deadlift with stiff legs
Quadriceps and adductors
For the quadriceps it depends on the development you have, if you need something
volume the basic squat, press, leg-press, but if you have good volume
emphasize extensions and little heavy lifting.
Adductors are also important so you have to pay attention to them.
The shoulders
Another very important muscle group is the shoulders, one of the great differentials of the champions, in addition to leaving the female body more elegant, it guarantees a good symmetry with the lower limbs and a more athletic appearance.
Emphasize lateral, frontal, and pressure elevations, as well as abusing the bird
and eliminate both the shrinks and the standing oar since we do not want development of the trapeziums or the rhomboid.
ABS
They must be marked but without excessive development, therefore, train them with many repetitions and little rest between sets, avoid using a heavy machine. Perform between 10 – 12 sets per workout.
Beware of obliques, very little or no work.
Get used to putting your belly in at all hours, not only on the beach in a swimsuit you have to keep the guy. There is no better abdominal workout than good upright posture when walking and sitting and especially when exercising.
The presence on stage
Not waiting until the last moment to train the presentation of the stage, it is very important and this must be even within the training program; the presence and poses on stage is decisive, being able to guarantee a good position on the winning podium and even makes a difference although the physicists are substantially beautiful compared to others who may have a better presence.
Important tips for parading:
– In the front and back pose, seek, adjust and find the best position according to physical complexity and not just “imitate” the other contestants; it is always better to believe in yourself and do a fabulous job and well prepared individually.
– Train a lot until it becomes automatic and feel comfortable with confidence to be the most beautiful on stage.
– Attention should be paid to the transition between poses; this process must be done smoothly and as with movements of a star.
– It is very important the jumps, the walks, the way of parading naturally and effortlessly; here you should practice a lot until the athlete feels comfortable.
Routine examples:
It all depends on the development you have, if you need some volume in general, increase some series and do fewer repetitions with more weight.
If you have good development increases cardio and decreases muscle work
paying special attention to the glutes, hamstrings, abdomen and shoulders.
Cardio is the one that consumes fat as an energy source, therefore
depending on the level of fat you have you will have to adjust it.
If you want accelerated fat loss, do another cardio session when you wake up on an empty stomach, 40-50 minutes, at a smooth 60% pace.
You can alternate routine 1 with routine 2 for more variety and thus surprise your body. Eventually do high rep sets, over 30 reps per set. These are two examples but of course you can use infinite divisions and changes.
Routine 1
– Rest between sets 1 minute Day 1 Monday: Quadriceps, glutes and adductors – Extensions 4 x 20- Squat 6 x 12 – 10- Press 4 x 20- Strides in walk 4 x 15 with each leg- Buttock kick in pulley 4 x 15- Machine adductors 4 x 20- Machine abductors 4 x 20 – Cardio 40 – 50 minutes Day 2 Tuesday: Chest, shoulders, triceps and abdomen
– Inclined dumbbell press 4 x 15 – 10
– Contractor 4 x 15 – Seated dumbbell press 4 x 12 – Lateral raises on 4 x 12 pulley – Bird dumbbell 4 x 12 – French press 4 x 12 – Triceps back pulley 4 x 12 – Bench crunch 4 x 20 – 15 – Leg raises 4 x 20 – 15 – Abdominal iron 4 x 40 seconds
– Cardio 40 – 50 minutes
Day 3 Wednesday: Femoral and glutes
– Femoral lying 4 x 12
– Deadlift 6 x 12 – 10
– Seated Femoral 4 x 20
– Hip Thrust 4 x 12
– Squat Hack advanced feet 4 x 12
– Press one leg advanced foot 4 x 20
– Cardio 40 – 50 minutes
Day 4 Thursday: Back, biceps and abdomen – Pull behind the neck 4 x 12 – 10 – Row in machine with supported chest 4 x 12 – 10 – Pull rigid arms 4 x 15 – Curl bar Z 4 x 12 – 10
– Concentrated Curl 4 x 12 – 10
– Bench crunch 4 x 20 – 15
– Leg raises 4 x 20 – 15
– Abdominal iron 4 x 40 seconds
– Cardio 40 – 50 minutes
Day 5 Friday: Legs and glutes
Leg circuit: 3 laps around the circuit, 12 repetitions of each exercise and 2 minutes of rest between each circuit.
– Stiff Legs Deadlift
– Lying Femoral
– Squat Hack
– Press
– Extensions
– Hip Thrust
– Squat if you weigh to failure
– Cardio 40 – 50 minutes Routine 2
– Rest between sets 1 minute
Day 1 Monday: Quadriceps, glutes and adductors
– Press 6 x 10
– Press 4 x 20
– Squat Hack 4 x 20
– Extensions 4 x 30
– Buttock kick on pulley 4 x 20 – Abductors on machine 4 x 12 – Adductors on machine 4 x 12 – Cardio 40 – 50 minutes Day 2 Tuesday: Chest, shoulders, triceps and abdomen – Press bench 4 x 10
– Crosses 4 x 20 pulleys – Military press bar 4 x 10 – Lateral dumbbell raises 4 x 20 – Bird dumbbells 4 x 20 – Front dumbbells 3 x 20 – Triceps rope pulley 4 x 20 – Triceps kick dumbbell 4 x 20 – Crunch on bench 4 x 20 – 15 – Leg raises 4 x 20 – 15 – Abdominal iron 4 x 40 seconds
– Cardio 40 – 50 minutes
Day 3 Wednesday: Femoral and glutes
– Dead weight 6 x 10
– Femoral lying 4 x 20
– Seated Femoral 4 x 20
– Hip Thrust 4 x 20
– Press one leg advanced foot 4 x 20
– High dumbbell squat 4 x 20
– Cardio 40 – 50 minutes
Day 4 Thursday: Back, biceps and abdomen – Pull at the front with supine grip 4 x 10 – Row in machine with supported chest 4 x 20 – Pull at the front with tight neutral grip 4 x 20 – Curl Scott 4 x 20
– Hammer Curl 4 x 20
– Bench crunch 4 x 20 – 15
– Leg raises 4 x 20 – 15
– Abdominal iron 4 x 40 seconds
– Cardio 40 – 50 minutes
Day 5 Friday: Legs and glutes
Super-series:
– Deadlift rigid legs 4 x 10
– Femoral lying 4 x 20
Super-series:
– Squat Hack 4 x 10
– Extensions 4 x 20 Super-series:
– Press 4 x 10
– Hip Thrust 4 x 20 – 4 x 20 stride strides with each leg