My woman #DesWhyFit

This is my friend Carmen. She helps me with this project. Here is her training.

First week

    Second week 

Third week

Fourth week

Myth// #DesWhyFit

Myth 1// NO SPORT DURING THE PREGNANCY. 

The modern society deal with the pregnancy as a disease. Many doctors recommend repose, and women leave sport during the pregnancy. 

Let's begin for the important thing, your abdominal ones. A study concludes that 90 % of the sedentary women during the pregnancy suffered diastases abdominal, compared with only 12.5 % in the women who continued training. The abdominal diastases is the muscular separation of the abdominal rectum. Not only it is slightly aesthetic, is troublesome and can transport problems to future.

In addition, the study also demonstrates minor profit of weight in women who supported physical activity during the pregnancy. It is associated with minor risk of hypertension, 

Diabetes gestational, difficulty in breathing and preeclampsia.

The women who continued the physical activity during the pregnancy had more short and less problematic childbirths.

If you want to know more.... Here is the link:

 http://www.fitnessrevolucionario.com/2015/09/26/entrenamiento-durante-el-embarazo/

Myth 2// The body of women are the same than a body of man.

The development of musculature is fundamental for a healthy and full life. Many women nevertheless are afraid to train with weight or do corporal intense exercises (as flexions with a hand) because they think that they are going to swell up and that his bodies will seem to be masculine. This is absolutely false; the women's cases culturistas with unaesthetic bodies (and unnatural) owe to the use of exercises isolated (that generate muscular disproportions) and in general also to the use of steroids.

Nevertheless, doing exercises composed with free weight or corporal exercises, the women develop proportionate and nice bodies. On having trained the force the muscles fortify not only but also the bones that they support, which is specially important in the women to anticipate the osteoporosis and other diseases related to the loss of muscular mass.

Look this photo: 

She is not a man.

Myth 3// Have a good gluteus is not only aesthetic


To have a few attractive gluteus  go far beyond of the aesthetic thing. If you mark yourself as aim to have a few strong gluteus, which go off when you need them, you will not get only a good back but also a good position, good sponsors of movement and therefore a better health and a better sports performance. 

WOD

Here, I show you my design of wods. In addition, I upload some photos  in order to help you with a better compression. The color yellow means a new exercise.

WOD 1:
30s  Quadruped leg raise
15s Partner's hand row
30s Run
15s Box Jumps Steps
++15s squats

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WOD 2: (20"W + 102R) 1.Seal Jacks

2.Sprint

3.Stands-ups

4.Squats with a single leg
++Burpees

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WOD 3 : Descendent ladder

12-11-10-9-3-7-6-5-4-3-2-1

-Dead lift

-Prisoner squat

-Standing Side Kick

-Shoulder press
++ squats with slap 

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WOD 4 :15´

10 Rope jump(one foot jumps)

7Face up/face down

5 split squat

++Samson Stretch

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WOD 5 :x5

10Heavy ball slam from the knees 

10.Double Dutch Jump Ropes

10 Front squat

10 mountain climb with burpees

++ Burgener Warmup

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WOD 6: 13´

10.Lower back hyperextensions on the Ball

10.Push-ups

10Standing Side Kick

1.Lie down climbing rope + frozen squat 

++Broad jump

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5.

WOD 7( 50´´w + 10´´r)12´

1.Run

2.Jump squats

3Jump rope

++4Split squat

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4

WOD 8 :(20w+10r)

1.Judo squats

2.Running

3.Tabata

++Chair Squat on toes

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WOD 9 : 15´

10 high knee skip jump

5Burpees
++bottom-to-bottom tabata squats

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WOD 10 X5

10Lunge with overhead press.

10Overhead squats 

++mountain climb with burpees

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