Achieving a beautiful athletic body is quite possible! To do this, you should pay attention to training and proper nutrition, as well as set clear goals and fulfill them.
The love of physical education and maintaining a healthy lifestyle are the main hobbies of a modern person. Only a healthy, beautiful and fit body can make any person happy and satisfied with life. An athletic, well-groomed body is the secret to longevity and good mood!
Before you improve, you need to clearly set clear goals for yourself to create an athletic female body. Forgetting about pity and not giving up is your main task. By defining for yourself deadlines and reference points that you can rely on, you will achieve success and visual results.
Which sport has the most beautiful figures?
As a child, I dreamed of going swimming, but now I look at the broad shoulders of the swimmers and think how good it is that they didn’t take me then! If the goal is not great sport, but physical health and a beautiful body, then which section should you go to? I asked this question to Valeria Barchenko , a fitness bikini athlete. She told how regular training affects her figure. And our readers shared their sports experiences and memories.
Rhythmic gymnastics VS figure skating
Margarita Mamun, Evgenia Medvedeva
Among female athletes, the most beautiful figures are those who practice rhythmic gymnastics. They have posture, flexibility, and grace. All necessary muscle groups are worked out without harm to health. Sports ballroom dancing classes have a similar effect. In figure skating, the emphasis is on the leg muscles, so skaters' legs look more massive compared to other parts of the body.
Vladislava, 44 years old, college teacher: “I always liked figure skating, but I never worked with a coach. Now my family and I go to the skating rink every weekend and just enjoy each other’s company. I’m proud of my abs and slender legs.”
Setting goals to achieve an athletic physique
Goal 1: Avoid monotonous warm-ups
There are significant differences between male and female figure correction. Therefore, the training program is planned based on gender and individual characteristics. Yes, men and women have similar needs, but hormonal levels are radically different. Recommendations for creating an athletic body will help you achieve results in a short period of time.
It is important to understand for yourself that non-intense training is of little benefit to you. Warming up by simply walking is a common waste of time, time that you could spend more efficiently. Warm up quickly and vigorously.
IMPORTANT: Jumping rope involves all muscle groups and in 20 minutes of jumping you can burn about 200 calories.
Warm up your body with dynamic exercises that can raise your heart rate to the desired level. It is this factor that allows you to burn calories immediately and you won’t have to spend a long time getting ready for the workout. Walking on a path will not remove fat and will not tone your muscles. But jumping rope will really raise your heart rate and is suitable for everyone.
Goal 2: Lift weights
To achieve a lean and toned body, you need to deal with weights. Such strength training should occur at least twice a month for women. This is the fastest and most effective way to achieve the result of toned muscles. And you should be afraid of turning into a “jock”; the female hormonal background differs from the male one in the presence of a small amount of testosterone, which means it will be extremely difficult to “pump up” and get fat muscles.
Goal 3: Pedal
Active workouts on an exercise bike help burn fat in the lower body. Therefore, if you want to “get” slender legs, this is your option. It was also noticed that during active load on the legs, muscle tissue is also burned, thereby reducing the massiveness of the calf muscles.
Goal 4: Achieve the Venus figure
This comparison is an excellent basis for beginnings. It is the figure that distinguishes people by gender. Therefore, every woman strives to have athletic shoulders, a thin waist and rounded hips. Exercises like the seated press will help you achieve an hourglass figure and strengthen your glutes.
Goal 5: Improve training quality
Building your own body is very simple. To achieve progress, it is enough to try and do more exercises in less time. This will promote fat loss and improve performance. Such training can make you stronger and more resilient.
Goal 6: Find a sexy body
IMPORTANT: Lunges and squats can strengthen your muscles without making them bulky.
Lunges and squats are most effective in creating a beautiful butt. During squats, it is enough to spread your legs wider so that the emphasis is on your buttocks. Lunges forward and backward strengthen your legs without overstressing your hips.
Swimming VS artistic gymnastics
Michael Phelps, Max Whitlock
Swimmers have the most harmonious figures among male athletes. Swimming develops the chest, makes your shoulders broad, your arms strong, and your torso pumped up. It has exactly the same effect on women, but, unfortunately, their figures are far from the ideal, as they take the form of an inverted triangle.
Men involved in artistic gymnastics can be placed in second place in terms of figure beauty. It ensures the harmonious development of the muscles of the whole body, and the silhouette is formed according to the male type.
Kirill, 40 years old, translator:
“In my youth I was involved in swimming, but then I gave up because I worked a lot. Then family, children, there was no time for myself. Sedentary work led to problems with the spine. My wife insisted that I sign up for the pool. I've been going every other day after work for a year now. My Anya jokes that I have again become the handsome man I was before.”
Exercises to create an athletic physique
There are several exercises that always work effectively and allow you to build a beautiful athletic body 100% of the time. Namely:
- Hand exercises. Allows you to make your arms slim and toned. To do this, it is enough to exercise with 1-2 kg dumbbells. Stand so that your feet are shoulder-width apart. Lift the dumbbells one at a time. Perform three sets of 20 lifts
- Strengthening the pectoral muscles. The exercise can visually “lift” the breasts and get rid of fatty tissue. Exercises on a fitball are effective, but you can also perform exercises with dumbbells. Alternately spread your arms to the sides and return to your chest. Three passes 20 times
- Press. Abdominal pumping will help you achieve a firm stomach. It is enough to perform 30 exercises in three sessions
- Waist exercises. Bend in different directions, joining your hands in your palms. Make two passes while tilting 15 times. Finish the exercises by bending forward and backward in the same amount
- Exercises for the buttocks and legs. In this case, squats with core fixation are incredibly effective. Perform the exercises 30 times in three sets
Basketball VS football
Stephen Curry, Cristiano Ronaldo
Expert opinion:
Football, basketball and similar sports develop the muscles of the back, feet, legs, abdomen and arms. In fact, these sports do not affect the figure of athletes, despite the fact that the load is colossal. For the necessary physical fitness, football and basketball players run and work out in the gym.
Evgeniy, 28 years old, project manager:
“Sports have always been in my life. During my student years, I played on the Ukrainian League of American Football team, and now I regularly go to the gym. My girlfriend is interested in volleyball, I support her and learn to play myself. I respect people who don’t sit still.”
An athlete’s body is baggage that you carry throughout your life. The heavier it is, the shorter the journey
The ideal weight that everyone needs! Why does someone achieve success in sports - while others cannot reach the desired heights? Athletes are concerned about their athletic performance, which is greatly influenced by their weight, because everyone knows that excess fat mass is the enemy of athletic performance. Here are some examples.
The racehorse is an amazingly athletic creature that typically weighs 590kg 5-6% body fat and can reach speeds of 72km/h . Given this, how much weight do you think a horse needs to gain to slow it down?
If you thought 300 kg, you are wrong. 80 kg? Not the same again. What about 50 kg? No, this is also wrong. The correct answer is 1-2 kg . This amount of weight gain is enough to slow a horse down enough to lose the race. In fact, just 1 extra kilogram will slow the horse down by about 2.4 meters or one horse length.
77 kg athlete, a 1.5 kg increase in body fat mass could lead to a 5 cm a 0.26 sec increase in 36.6 m . If you're not familiar with running 36.6m, 0.26 seconds is an eternity.
What happens if you are a triathlete or competitive runner with 20% body fat and 4.5-9 extra pounds? It's like carrying around a 4.5-9 kg dumbbell, which will not have the best effect on your body. athletic performance, not to mention your joints. It's safe to say that losing excess fat (without losing muscle mass, of course) will contribute more to improved performance than increasing your training mileage!!! Not to mention the fact that the number of injuries in sports depends on the excess weight of the athlete and undoubtedly affects the recovery period. Athletes of many sports are interested in how to lose excess weight.
Weight loss is a set of methods that includes a modern system of sports training in a chosen sport, a rational diet with a gradual reduction in the volume and calorie content of foods and fluid restriction, thermal procedures, the use of psychological methods and drug therapy, etc. One of the decisive factors in this case are the athlete’s health status, his age, mental and psychological characteristics and fitness level.
Proper nutrition for athletes is especially important. It has its own specifics, which are caused by high power loads, as well as significant neuropsychic stress in the process of practicing the chosen sport, especially before competitions. It is this factor that requires the use of a whole complex of means that increase a person’s performance and endurance.
Persons involved in sports, in the process of systematic training and nutrition, should consume about 5500 kcal per day, not forgetting vitamins and other useful minerals (even at home). Moreover, this figure may vary depending on the athlete’s gender and occupation.
Let's describe an approximate sports diet. Athletes following the regime must definitely exclude all fried and fast food. It is also necessary to reduce the consumption of bread and starchy vegetables before competitions. It is worth understanding that the nutritional habits of athletes are very specific. The sports diet should be accurately calculated so that the ratio of all substances is optimal. Losing weight while actively playing sports is a serious stress for the whole body, so it is extremely important to do it correctly, gradually and thoughtfully. It is recommended that this entire stage take place with a calm lifestyle and without stress such as moving, changing jobs, training, etc. If an active athlete has not gained the required amount of muscle mass, losing weight is useless, since it is impossible to lose weight and build muscle at the same time. Losing weight, or as it is also called, drying, means: following a special diet that excludes fast carbohydrates; adapt your training regimen to eliminate fat while preserving muscle as much as possible.
The key role is played by drawing up the right diet, and the selection of exercises is a secondary matter, although important. A cutting diet involves reducing fat deposits and preserving muscle mass, so athletes increase the amount of protein they consume and minimize the amount of carbohydrates. At the same time, completely excluding the latter from the menu is wrong, otherwise your metabolism can be seriously disrupted. It is recommended to reduce your daily diet by 500-1000 calories every day. Since a kilogram of fat is equivalent to 7000 kcal, such a reduction in calorie content will lead to a reduction in body weight by 0.5-1 kg per week. You can achieve faster fat burning, but in this case, weight loss will involve not only fat, but also muscle tissue. The transition to a new diet should be carried out gradually, over 2-3 weeks. At the same time, the amount of carbohydrates in the menu is slowly reduced, and the volume of protein foods increases. As a result, protein intake should be calculated as follows: 2 grams for every kilogram of body weight. Carbohydrates and fats are sources of energy in the human body; their lack stimulates the process of using up one’s own natural reserves, that is, the fat layer. Thanks to the increased consumption of protein foods, there will be no serious muscle loss. The optimal diet for athletes to dry out is eating 4-6 times a day, in small portions. Thanks to this, insulin levels are minimized, the process of more intense fat burning is launched and the feeling of hunger is suppressed. They must be dried with the consumption of a large amount of water, which removes decay products and various poisons from the body. Fluid deficiency during a protein diet puts a lot of stress on the kidneys and can lead to the development of kidney failure. You should exit drying as slowly as you entered it, gradually adding carbohydrates to the menu. It can be dried only if you eat the right food, which should be predominantly protein. However, for better protein absorption and normal digestion, athletes’ menus should also include fiber in the form of vegetables and grains. In addition, professional bodybuilders dry with the obligatory intake of sports nutrition - protein and amino acids, from which they can obtain the amount of proteins necessary to preserve muscles. You need to eat right and follow the regime constantly without interruption. Food should be tasty, varied, healthy. It is better to take food at home in boiled form.
Individual weight loss method for inactive athletes.
The essence of the technique: 1. Accelerate metabolism and bring it back to normal. 2. Knowledge and use of our body's reactions. Deception and hiding from him the truth about our real actions. 3. No violence against yourself and the body: limiting food below normal, hard training, living “according to graphs and tables” are unacceptable. From time to time the “regime” can be broken. Training, as such, begins only after the first or second stop in weight loss. 4. As necessary, use “hidden aces up your sleeves.” In the process of losing weight (using any method), there are one to several stops in weight loss, after which the regime (diet, training) is usually tightened. Painlessly overcome these obstacles using the “push” method.
Recommendations
There are only three main reasons for your excess weight: overeating, lack of exercise, and slow metabolism. To keep your body in good shape, it is enough to follow 5 simple recommendations: 1. Move more. Do physical exercise at least 2 times a week (well-developed, non-flabby muscles “eat” up to 90% of fat!). 2. Do not go on strict diets or engage in excessive physical activity (the body will reduce your metabolism to a minimum and, at the first easing on your part, will restore the status quo). 3. Eat small meals 4-5 times a day (your stomach will shrink in volume and you will feel full faster from less food). 4. Carbs make you fat. Limit your intake of foods that make you fat (but don't eliminate them completely). 5. “Accelerate” your metabolism in a variety of ways (take iodine supplements and multivitamins, visit the sauna, massage, etc.). Just by following the above, you will not only deal with the problem of excess weight once and for all, but you will also become much healthier than before. Just remove the barriers that prevent you from achieving an ideal figure, and you can easily, almost without straining, achieve the long-awaited result.
What the bodies of Olympic athletes look like depending on the sport
The body of a professional athlete is shaped depending on the sport he plays. Photographer Howard Schatz decided to demonstrate this dependence in his project. The models were played by Olympic athletes who exposed their bodies for the sake of knowledge. From the project it becomes clear that the term “athletic physique” is a very broad concept. Could you guess the sport based on the body shape of an Olympian?
High jump Bodybuilding Weightlifting Triathlon Wrestling
Football Volleyball Boxing Rock climbing American football
Water polo Swimming (freestyle) Decathlon Steeplechase Horse racing
Sumo American Football Shot Put Baseball
Long distance running Wrestling Marathon Basketball Discus throwing
Middle distance running Sprint Gymnastics Basketball
Volleyball Swimming (free and butterfly) Boxing Hood. gymnastics shot put
Gymnastics Pole vault Swimming (breaststroke) Triathlon Hammer throw Basketball
Bodybuilding Golf Weightlifting Long distance running Figure skating
Basketball Weightlifting Gymnastics
Triple jump Springboard Long distance running Heptathlon Sports aerobics
Sports aerobics Gymnastics High jump Volleyball Rhythmic gymnastics
Sports to create a beautiful athletic body
Sports such as:
- Gymnastics and aerobics. The level of load is individual and these classes do not require any special equipment. As a result, you will get a flexible and slender body, stretching and posture
- Water aerobics and swimming. Exercising in the pool can burn up a large number of calories and does not put stress on the spine
- Sport games. The most fun way to stay fit and slim
- Gym. Running on tracks, fitness and exercise bikes allow you to form a beautiful body contour
- Running and race walking. Promotes rapid and high-quality weight loss
