Hypothetical or real changes in circumference, or the onset of imperfections such as cellulite and varicose veins, are of such concern to push even the most sedentary women to start practicing general or even sports physical activity.
For further information: Exercises for the buttocks is that of firming, losing weight or preserving the legs from cellulite and varicose veins as much as the buttocks.Every request must certainly be taken into consideration but it is not certain that, despite having the same need, all girls should be recommended the same remedy. It is in fact necessary to take into account those subjective characteristics - physiological and pathological, but also psychological and behavioral - which can distinguish each of them. Otherwise, the chances of failure - non-compliance or failure of the method - increase dramatically.
It is important to underline that the "key point" for the success of the project is the choice of the protocol, which must be customized, planned and programmed properly. Wrong this would be complicated "to correct in the course of" work and, even if not impossible, would involve a useless waste of time, energy and motivation. In fact, it is precisely here, unfortunately, that the most common mistake is often made; to meet the urgent needs, one starts immediately with general, promiscuous, toning and weight loss programs, not paying much attention to nutrition. This is fundamentally wrong because long-term progress requires solid foundations and well-established basic skills, as well as a certain nutritional education .
So, first of all you need to understand what you like and what you don't like to do. It would be useless to impose an unwelcome training program; it would be inexorably abandoned in the medium or even short term. Regarding the complications of a pathological nature, there is not much to say; they are of pure medical interest and aesthetic training is totally subordinate to them. The subjective physiological characteristics, or those predispositions that are part of normality, remain to be analyzed.
These possible differences are mainly linked to the biotype and subjectivity. In this article we deal with the female training of the thighs and buttocks, so the biotype in question is of the gynoid type.
and less testosterone. The result is a lower aptitude for muscle anabolism and a greater distribution of fat in the areas of the hips, buttocks and thighs, where on average 54% of total fat is accumulated (pear-shaped, approximately from L4-L5 downwards). A bone proportion is then observed in favor of the pelvis with respect to the shoulders. The tendency to water retention in the lower limbs is more pronounced - even if it is reasonable to believe that this depends on an impairment of the blood circulation (basically responsible for cellulite and varicose veins). The aptitude for slimming is lower, which is associated with a normally higher fat mass, almost double compared to man, also due to the greater presence of essential fat. Some argue that females have a less effective carbohydrate metabolism overall, or that they are more prone to complications of the same - such as insulin resistance, not surprisingly related to polycystic ovary syndrome.
Some studies on the gynoid biotype have made it possible to identify as many as four subtypes. However, this is an unaccredited and little considered classification:
- Capillary or venous gynoid: circulatory hypolipolytic capillary or venous
- Arterial gynoid: arterial circulatory hypolipolytic
- Mixed gynoid: circulatory hypolipolytic capillary and arterial
- Hormonal gynoid: complicated hormonal hypolipolytic.
The term "hypolipolytic" indicates an evident resistance to weight loss, due to the insufficiency of the specific circulation. This has a basis of truth, because it is precisely through the circulation that the fatty acids are transported. The slimming training owes part of its efficacy to blood circulation. However, the capillarization and slimming phases are not the same thing, the first is focused on improving the flow, which will then give greater effectiveness to the following lipolytic protocol.
Let us therefore dwell on those that "should" constitute the two most frequent subtypes: venous and arterial. As reported in the table below, these two may show some different aspects, characteristics or predispositions (Table 1):
Table 1: Biotypological characteristics of the capillary and arterial gynoid
The first step is to seek an improvement, according to some a real "restoration", of the microcirculation; this can be done through a method of increasing capillarization. A possible difference between the two biotypes could lie in the fact that the venous one needs to elasticise the capillaries, while the second one needs to increase their number.
It will therefore be useful to divide the annual periodization into two work macrocycles, in a different way - as shown in Table 2 - and characterized by different exercises - see Table 3.
Table 2: Example of training periodization in the venous and arterial gynoid
Table 3: Example of training methods for the venous and arterial gynoids
Unfortunately, girls rarely, and wrongly, engage in this kind of training. It is still quite widespread the belief that it is appropriate to practice isotonic machines for the isolation of adductors, abductors, buttocks, etc., with many sets and little load, or worse to follow only aerobic workouts - treadmills, exercise bikes, excites, ellipticals , stepper etc.
Through this type of periodization it is possible to obtain good results in terms of circulatory and muscular trophism. Those described are just some very brief examples of the many variants of working macrocyls. Number and duration of mesocycles can / must be customized according to individual characteristics and responses to be checked periodically.
For further information: Weights, high intensity and femininity For further information: Women's training fitness For further information: Women's Training Errors
