Lenda Murray: Lumbar-gluteal region

When I started training in bodybuilding, I asked myself: "Why am I doing? What I want from myself to do?" I do not want to find out how much muscle mass I am physically capable to hung over. I do not need a shapeless pile of muscles. On the contrary, I wanted to turn my body into what I considered the standard of female beauty. A method for this purpose there are very different. Some parts of the body require a constant overload, the other must be handled cautiously and wisely.

The lumbar region - is the foundation of the feminine form. This is the link that completes and records your body into an hourglass shape. If you make the middle part of the body bulky and muscular, you'll look like a kind of brick construction. If it is too thin and shapeless, you'll look fragile. In the end, everything is decided by the proportions of the body, it must be taken as an axiom.

The most-critical of the exercises - squats. No other exercise this can not be compared on effectiveness, when to perform it correctly. On the other hand, if you perform squats correctly, the negative effect will also be maximized. Unfortunately, too many athletes perform squats uncorrectly. Weight is very large, very wide leg stand, squat too deep, etc. Thus, the legs and thighs shapeless recruited muscle mass.

Women often self-harm yourself by visiting the gym without any specific purpose or program. Surrounding them say, "You must train just before the blue in the face" or "just do it." And it just makes you great, but not beautiful.

For example, large trapezoid certainly adorn a man, but will harm the woman. I train a trapezoid, but do not separate them with the rest of the body. Many women who are training the trapeze, pumped his downright bull neck.

Another dangerous area - the deadlift. I do this exercise, but not with such large scales, which increases from the waist. Instead, I will give myself to exercise on your upper back. Performing a horizontal thrust block sitting, I concentrate on the endpoint, the reduction of the blades, rather than pulling forward.

I often warn women that can be drawn into Jim culture, the culture of the gym. Very often, a woman meets a guy in the room that says "I'll make you big and strong." Before she has time to understand something, she finds herself embroiled in a masculine style of training and loses all womanhood, and to return it is very difficult.

Bodybuilding - it's not just the size, shape, topography or artistry on the podium, a combination of these indicators, and this kombiinatsiya different for men and women. The sooner we realize that the man - a man and a woman - this woman is, the better for all of us.