The first thing you think of when you hear the word "bodybuilding" (body building) is the sculptural physique of men bodybuilders, and even a little narcissistic, who practice this sport, indeed this lifestyle, because this is what it is!
This discipline aims to body recomposition (increase in muscle mass and decrease in fat) by means of weight training (from which the CrossFit® was inspired for some exercises) and a particular diet.
Even if in the common imagination men are the main supporters of this discipline, there are many women, athletes and champions all over the world who excel in bodybuilding!
Women's races include one costume show on a stage where the athletes must pose front, side and rear, in front of a jury; There are many federations for these races and each one has different criteria, divided by height, weight and age, but in general we can divide the categories in which a woman bodybuilder can participate.
Index
WHAT ARE THE CATEGORIES FOR WOMEN IN BODYBUILDING?
Bikini category
The women who compete in this category are the more feminine and graceful; the evaluation criteria are more similar to those of a beauty contest and are: absence of imperfections, grace and elegance, line, symmetry and proportions, natural poses, general beauty and face; as far as muscle composition is concerned, here the focus is on the buttocks and partly also on the upper which must be sufficiently developed and defined, but not too much, while the legs must be toned, but not too developed. The waist must also be slim and the bf (body fat / fat percentage) must fluctuate between 10 and the 14%.
Category Figures
The main criterion for women competing in this category is the X shape: shoulders, back and arms have well defined and developed muscles, but without evident streaks; the waist is however thin and the legs are also as important as the upper, so it takes a good development of quadriceps, buttocks and hamstrings. The percentage of fat mass for these athletes varies between8% and the 12%.
Fitness category
The fitness category is a fusion of bodybuilding and other disciplines such as dance, gymnastics, martial arts, etc. This competition is divided into two parts; in the first the jury evaluate the posing as for the other categories; in the second, one is evaluated gymnastic or dance routine with musical accompaniment which allows you to show off athletic skills.
Category Physique
Physique women present a toned and athletic physique with highly developed muscles, in fact some streaks may be present, but they must not be too obvious. Unlike the previous categories, women they must not only remove and lay, but also prepare one small choreography on a musical basis, with some mandatory poses (similar to those typical of men's competitions) to better highlight the various muscle groups. The fat mass oscillates between8 and the 10%.
Bodybuilding category
The athletes of this category look like pshysique, but i muscles are even more developed and the streaks are very noticeable. Here the sub categories are based on weight and not height; definition and streaks are appreciated and necessary qualities. Muscle streaks are seen when the skin is really thin and free of fat, so the percentage of fat mass is really very low, not above the 6 - 8%.
Preparation for a bodybuilding competition, regardless of the category in which you choose to participate, requires commitment, discipline, perseverance and many sacrifices. Nutrition and training are key, but there are other key requirements. You have to have behind a good athletic trainer, who knows our physique, our reactions and knows how to listen and understand us, devote many hours to posing and be willing to accept periods of caloric increase (the off season is the period in which we build muscles for which in addition to pushing gym, you have to eat, and a lot!), which is often difficult for athletes, because the fat mass inevitably increases, making the body less defined and more watery, but it is absolutely a step necessary and fundamental for a race.
The competitive competitions they are not for everyone, they really require so many sacrifices and commitment, they bring the body to extreme and unhealthy conditions, which cannot be maintained in the long term, but bodybuilding, outside of competitions, is one complete sport, which really helps to change one's physique; women should not fear it!
This sport can and must also be linked to concept of beauty, harmony, sustainability and well-being, so don't be afraid to lift dumbbells and barbells and increase loads because you don't run the risk of becoming "men", on the contrary you will get closer and closer to the body you dream of!