Programme musculation femme

Find a fitness program for women is not easy, most practitioners were men, the vast majority of programs available on the internet thus moving towards this audience.

Ladies do not be afraid to practice weight training, you will not become as a man, ie muscular. Women are naturally less muscular than men because nature is well done. The main hormone responsible for muscle gains is testosterone, a hormone produced naturally by the body. In women it is 16 times less produced than men, muscle mass gain is at least 16 times less.

Many women therefore lean towards activities like cardio training, group classes, Zumba in the goal to lose weight and tone up. But if your goal is to tone up, refine and have a more firm and sporty silhouette these activities will not allow you to reach it.

We designed a special program for women who wish to practice lamusculation while keeping a feminine silhouette. It is designed so that you will work your entire body to get a smooth and homogeneous silhouette.

Many practitioners are confined exclusively to the work of the legs and abs and forget complement work the rest, which is a mistake. In addition to muscle imbalance caused the record is not necessarily pleasant.

In order to achieve complement this program it is necessary to have access to a weight room.

Day 1: Chest - Biceps - Triceps
Exercises	Series 1	Series 2	Series 3
Bench Press	15	12	12
Euchre dumbbell or machines	15	12	12
Dips	15	12	12
Curl bar	15	12	12
Curl jack hammer	15	12	12
Extension to the pulley	15	12	12
Kick back dumbbell	15	12	12

JOUR 2 : Jambes
Exercices	Série 1	Série 2	Série 3
Squat	15	12	12
Leg extension	15	15	15
Fente avant avec haltères	15	15	15
Leg curl	15	12	12
Adducteur à la machine	15	12	12
Extension mollet assis	15	15	15
Vélo	20 minutes à intensité faible-moyenne

Jour 3 : Abdos ou repos
Exercices	Série 1	Série 2	Série 3	Série 4
Relevé de jambes	15	15	15	15
Crunch	15	15	15	15
Flexion latérale	15	15	15	15
Rotation de buste bâton	30	30	30	30
Gainage	1” ou +	1” ou +	1” ou +	1” ou +

JOUR 4 : Dos – Epaules
Exercices	Série 1	Série 2	Série 3
Traction	10	10	10
Tirage verticale	15	12	12
Rowing à un bras	15	12	12
Soulevé de terre	15	12	12
Développé militaire assis	15	12	12
Oiseau incliné ou pec deck	15	12	12
Élévation latérale	15	12	12

Jour 5 : Abdos + cardio
Exercices	Série 1	Série 2	Série 3	Série 4
Relevé de jambes	15	15	15	15
Crunch	15	15	15	15
Flexion latérale	15	15	15	15
Rotation de buste bâton	30	30	30	30
Gainage	1” ou +	1” ou +	1” ou +	1” ou +
Cardio-training	30 minutes au choix

Our advice for this program women:

Always warm up before performing the exercises, make at least one series with a light load in order to prepare your joints and muscles. Load gradually to reach your true load to work.

For body weight exercises like push-ups, help you with an elastic or a machine to achieve it.

The program is made for adbos here twice, however you can make one additional time as you like. Try to keep still one day spacing between them. It is achievable at home or in the room.

Rest periods are rather simple as the number of repetitions per set of exercise is too.

15 repetitions: 1 minute

12 repetitions: 1 minute 15 seconds

Abs: 1 minute

Control your movements and concentrate on the load up to feel the contraction of your muscles. This is when the work and the really beneficial.

The bicycle business at the end of your legs session will allow you to get better, you install on a bike, set the low to medium intensity without straining your legs.

Use natural fat burners such as green tea or green coffee

Supplémentez you vitamins

Hydrate well, at least 1 liter of water during your workout. Drink by sip to spread your intake throughout the session.