Fitness bikini. What is it, competition-competition, photo posing, sports, food, makeup, swimwear

Fitness bikini is such a direction in the field fitness, which is based on the achievement of ideal body proportions, and their demonstration. Gracefulness and harmony are the final result of long training and diets. Some take part in this competition only "for themselves", others refer to the competition as a job and a way to improve oneself.

Body sculpting is combined with exercise in the gym, proper nutrition and drinking, and a mental attitude.

Training

Bikini fitness is a new direction, the goal of which was to revive the iron sport. This look allows you to preserve femininity against the background of a pumped up and dried body. In preparation for the competition, girls are intensely engaged in their physical data, acquire sexual forms with neat muscles, as well as healthy skin.

In addition to the ideal body, the participants go through a struggle with internal complexes, gain confidence and become successful sports models. Almost any athlete can succeed and become a participant in the fitness bikini competition.

The main thing is striving and belief in yourself. Modeling a beautiful body is not an easy task that requires maximum dedication, perseverance and regular exercise.

Sports, exercise

Fitness bikini is such a sports area that requires compliance with some rules. First of all, you should pay attention to sports and exercise. The preparation of a training program should take into account the individual characteristics of the body and organism.

Experts recommend future participants to work out in the gym with a personal trainer. It is best if this person has a complete understanding of the bikini fitness competition. In addition to physical activities, the coach should monitor the girl's mood and psychological state.

Starting classes with a professional trainer, the first thing to do is to create a training plan, which can be further adjusted based on the results obtained.

It is recommended to adhere to the following rules:

• you can not start training immediately with large weights and loads;
• establish a weekly exercise plan, with the number of workouts and their duration;
• it is important to remember about rest, at least once a week;
• after strength training, be sure to do a cardio load for 15-30 minutes.

A properly selected plan will allow you to see the first results after 1-2 weeks of training. The training program will be influenced not only by physical fitness, but also by previous sports experience. The approximate set of exercises and their technique remain unchanged.

The training process should be based on the following rules:

• aerobic exercise helps to deal with subcutaneous fat;
• strength training should include the optimal number of repetitions, and also be carried out with an average weight;
• be sure to include circuit training;
• supersets do an excellent job of pumping all muscles, as they are performed without rest;
• 2/3 of the time should go to the lower body, and 1/3 to the top;
• at least 5 workouts per week.

One of the main places in the gym should be occupied by cardio load. You can run on any aerobic equipment. Such workouts help reduce body fat and define muscles.

Strength exercises are responsible for the growth of muscle mass. It is recommended that you start training hard six months before the competition.

The girl must stick to the plan and in no case break down. You can't just cancel a workout because of work or a bad mood.

Standard set of exercises:

• Shoulders... Raising dumbbells to the sides, bench press, lifting dumbbells in front of you.
• Biceps... Seated dumbbell lifts and standing barbell lifts.
• Triceps... Extension on blocks and barbell press.
• Chest... Dumbbells to the sides and press at an angle of 30 degrees.
• Back... Pull of the block behind the head and in front of you, lifting dumbbells in an incline.
• Legs... Squat with a barbell, platform press in various variations, leg extension while sitting and lying.

Food

A bikini fitness is an exercise where you need to prepare by carefully adjusting your diet. The diet should become the girl's faithful companion. In this case, the diet should be prepared individually, taking into account the parameters and the desired goal. You can't just exclude the usual foods, eat once a day, or even sit on the water.

In order for the muscles to develop well, and the relief appears, it is necessary to eat protein foods... Hard diets will not bring anything good, but only ruin the health of a woman, therefore, the issue of nutrition should be approached responsibly. It is necessary to choose the ideal diet that will help to improve the health of the body and not be harmful.

Experts say that the human body needs 21 days to adapt to a new habit. This means that it is enough to hold out for 21 days for the new food to enter into a habitual way of life. If the goal of the diet is to reduce body weight, then the amount of calories consumed per day should be reduced by 1000-1200.

The diet must necessarily include a variety of foods: vegetables and fruits, meat, fish, herbs, cereals. Every meal should be at the same time.

The key to successful nutrition lies in the drinking regime. However, the rule of 2 liters of water per day does not apply to everyone. For some, this amount of water can be harmful, in particular, lead to swelling. Therefore, the volume of liquid should be selected individually, after consulting a doctor.

The growth and drawing of muscles will depend on the correct balance of food and water in the body. Subcutaneous fat should gradually disappear from the entire body, and muscle mass should grow.

Before the fitness bikini competition itself, the nutrition of the participants becomes even tougher. This is a method that allows you to reduce the amount of carbohydrates and, accordingly, reduce the layer of subcutaneous fat.

Approximate diet for 1 day:

• 1 breakfast: 40 g of bread, 20 g of cottage cheese, 10 g of almonds, 55 g of buckwheat;
• 2 breakfast: meatball, 40 g of bread, 140 g of stew, 150 g of egg white;
• lunch: vegetable stew - 100 g, 50 g of Peking cabbage, 20 g of natural yogurt, 25 g of vermicelli;
• afternoon snack: 75 g of low-fat cottage cheese, natural yogurt, 50 g of any fruit;
• dinner: 80 g of steamed cod, 1 tomato and 1 cucumber, 70 g of buckwheat;
• snack before bedtime: low-fat cottage cheese and kefir.

A meal should be taken every few hours, so about 6-7 meals come out. You should only eat fresh fruits and vegetables, you should refuse canned and ice creams. Products with starch and flour are strictly prohibited. Be sure to give up alcohol and smoking. The amount of protein consumed per day is calculated based on the formula: 2 g for each kg of weight.

Drying should be started 2-3 months before the competition. This period is one of the most important and exciting, as it requires patience and significant restriction in food. During drying, athletes eat a diet that includes no more than 1,300 calories per day.

It is important to be careful and remove carbohydrates, not proteins.

First of all, it is worth deciding what percentage of fat you need to remove. To do this, you should measure its percentage.Food during this period should consist of a large amount of lean meat, nuts, fresh vegetables. The amount of carbohydrates for one meal is no more than 40 g. Low-fat cottage cheese and 1% kefir are allowed from dairy products.

The table shows an example of a menu for 1 day during drying:

Schedule

The daily routine before a fitness bikini is often not very different from a girl's usual life. The only thing that changes is the number of workouts and meals. At least 2 times a week, you need to pose and hone your gait. This should be done daily before the competition.

It is necessary to train the exit in heels, if possible, then in the swimsuit in which the girl will be on stage. It is recommended to work out in the gym 5-6 times a week for several hours. Do not forget about snacks, which should be every 2-3 hours.

Appearance

Fitness bikini is an event for which it is necessary to prepare not only the body, but also the appearance. According to the rules of the competition, a special makeup must be applied to the body, which helps to highlight the relief of the muscles.

Do not use products that are quickly washed out and dirty everything around. Sequins, rhinestones and gold red are also prohibited. Make-up material must be purchased at specialized sports stores.

When applying makeup, you need to focus on the lighting in the hall. The color and density of the coating will depend on this. Sometimes make-up is supplemented with oil to highlight specific areas.

Rings, bracelets or earrings can be used as additional accessories. It is not allowed to have a watch, a wig, or implants (except for breast implants) on the body. Any other additional elements may result in the participant's disqualification.

When assembling an image, it is necessary to take into account that all the details must be combined with each other. Therefore, do not overload the look with a lot of accessories.

Makeup

There are no special requirements and restrictions regarding hairstyles and makeup. It is necessary to focus on naturalness and try to complement the overall image. Due to the specific diet, the skin before the competition may not change for the better.

The face can suffer from dehydration, which cannot be hidden by a regular moisturizer. In this case, you can use a silicone-based makeup base. This component covers the skin, evening out the tone and hiding all flakes.

When covering the body with brown makeup, you should not apply his face, especially if the girl is light-skinned blonde. Such a technique will look very unnatural. The main task is to create a smooth border between the body and the face. For this, you can use tonal foundations of dark shades.

In almost all models, the face has pronounced features, in particular the cheekbones and nose. To emphasize these parts, use a dark corrector. Eyebrows also play an important role. They should be corrected, given a shape that fits the facial features. Make sure to make the eyebrows symmetrical and also deepen the color so that they can be seen from the stage. To do this, use shadows, pencil or fondant.

The eyes are painted brightly so that they stand out against the dark body. There are no makeup restrictions, so you can use any technique. Some contestants choose shades to match the color of the swimsuit. Eyelashes stand out well.

When choosing a shade of lipstick, you should pay attention to the following shades: red, burgundy, crimson, coral, fuchsia. A bright accent will give the girl's appearance a memorable look.

Swimwear

The participant herself has the right to decide where to take the swimsuit.Some sew it to order, but it is very expensive and not everyone can afford to work with a seamstress. You can find a ready-made swimsuit in a store or on the Internet, as well as borrow from a familiar participant.

It is necessary to choose clothes so that they fit perfectly on the body and emphasize the dignity of the participant. The fabric should not cover muscle areas, and also hinder movement.

The bodice should be tight, but without much push-up, so the cup should be chosen carefully... Too big will be ugly to move away from the body, and a small one will squeeze the chest and not allow a qualitative assessment of the figure.

The requirements for swimming trunks are even stricter. Thongs are strictly prohibited. The back fabric should cover the buttocks by at least 1/3. To make the trunks look more aesthetically pleasing, they are vertically assembled in the center. The fit of the panties is high, there should be no deep cutouts.

Typically, swimwear is made of thin stripes on the back and hips. Supplex is best of all fabrics. This material is often used to make sportswear. The color gamut is very wide, but it is better to refuse too bright acidic shades. It is important to consider your skin type, as well as the lighting in the room. Shoes with heels are used as shoes.

Contests

Fitness bikini is a competitive competition that is divided into two parts.

The first stage is called "Presentation" and consists of several points:

• the participant waits for her number, goes to the center of the hall and stands facing the panel of judges;
• the girl turns around and stands with her back to the audience;
• then turns again to face the judges;
• after posing, moves to the edge for the next contestant to come out.

Each model is given 10-12 seconds to pose.

In the second part of the competition, "Comparison" takes place. Participants are summoned by 5 people, the girls stand in front of the judges first in front, then turn their backs. The judges at this moment compare the participants with each other.

The winners are selected according to several criteria:

• expressive appearance;
• general equipment and body condition;
• the beauty;
• skin tone;
• mood;
• gait and posture.

Popular winners of fitness bikini from Russia:

• Ekaterina Krasavina;
• Yana Kuznetsova;
• Ekaterina Lapteva;
• Diana Volkova;
• Ekaterina Usmanova.

Photo posing

Even having an ideal figure that fits into the established standards, it will be very difficult without the ability to pose in the competition. Therefore, in addition to training in the gym, all participants are engaged in mastering the rules of posing. This is an important part of the exit, on which the general idea of ​​the participant and the opinion of the jury depend.

The competitor, going on stage, must demonstrate all the curves and muscle relief in a short time. Posing can be learned in trainings, master classes or classes with a trainer. The ability to present yourself will help you gain confidence on stage, hide figure flaws and show your merits.

You can practice poses in the hall, in front of a mirror, filming yourself on camera. It is imperative to train in the presence of other people to get used to the environment.

Fitness bikini has been held since 2011 and during this time has managed to win the attention of many athletes.

Such a competition requires serious preparation, both physically and mentally. Like any competition, the bikini has its own rules and structure. Each participant must study the information about the competition and prepare her own plan, which she will adhere to until she goes on stage.

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