Hennie Kotze

Female Bodybuilders


Training Tips For Female Bodybuilders

Female bodybuilders can enhance the results of training if they follow the correct training procedures right from the start. If you plan to join the ranks of female bodybuilders you will benefit from the tips on training provided below.

Lunging as a Female Bodybuilder

If done wrong, more damage than good may come from the workout. To start with, always keep the head up when doing lunging. The back must be straight and the shoulders to the back. Push the chest out. Don’t overdo it. You don’t want the knee to touch the floor. It can cause serious injury and defeats the whole objective of the movement.

When it comes to the reverse lunge the female bodybuilder must ensure that the torso stays in an upright position. The step backwards must be controlled and done slowly while the hips are lowered ensuring that the thighs can be in a parallel position with floor. The front foot must always point directly forward.

Squats for Female Bodybuilders

Another one of the exercises which should form part of the training regime if you are a female bodybuilder is that of squatting. The ballet squat is in particular very popular and should be done with the legs apart and the feet flat on the ground. Note that the legs should be slightly further than the shoulders. As with lunging the torso must be kept in an upright position as well as the head. Keep a straight line between movement of the knees and the toes. Do not lean forward during this movement.

Female bodybuilders serious about developing the right muscle groups should attend bodybuilding gyms and ensure that they follow the correct eating plans whether preparing for a competition or in rest period. The period of training will depend on the goals that you as a female bodybuilder want to reach and whether you are training for a specific competition or simply to tone and keep in shape.


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Hennie Kotze would like to thank all his sponsors for their support over the years.

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