Basic exercises in the hall for girls. The most effective workouts for girls in the gym

On the Internet a little pay attention to what exactly should be done in the gym, who seeks to improve their forms. Especially little information for girls-beginners, only planning to start visiting the gym. Now this moment will fill out the exercise by the "correct" exercises - contributing to the creation of an ideal figure, and "wrong" - weakly efficient.

After reading this material, an understanding will appear why it is worth performing certain exercises, which will help save a lot of time and bring the best results. Often beginners are awkwardly interested in the coach or more experienced visitors, the appointment of each of the simulators and exercises for which it is created.

And you need to do it, because to correctly fight the possible problem areas or simply proportionally to improve your forms, you need to use the right inventory.

Features of the female organism

Before going to the gym, each girl should understand the main differences in the male and female organism, as well as in the peculiarities of the influence of physical exertion.

Low testosterone

Compared to a male organism, a woman has significantly lower than testosterone. Namely he is responsible for making muscles, so it is extremely difficult to achieve a male muscular volume of the girl. Even if you constantly use free weights, it will be difficult to get closer to male parameters. Therefore, you do not need to be afraid of decent scales, masculinization under normal conditions the girl does not achieve.

More fat mass

The figure of representatives of the fine sex "By default" has 7-10 percent more fat layers, if compared with male indicators. This entails the need to increase the amounts of cardio training. Good on girls are influenced by superstas and circular training, quickly eliminating excess fatty sediments and giving spectacular forms.

High level estrogen

Compared to men, in the female organism more estrogen. It is he who leads to the emergence of unnecessary kilograms. Anaerobic loads aimed at the growth of muscle mass are capable of maintaining metabolism in the female body and do not give the figure to "break."

Above endurance

Women endingly men and have low pain threshold. If we speak easier, then girls are less and able to better endure pain. So, the long-term training tires the representatives of the beautiful sex less than a man.

Physiological features

Critical days or disturbed menstruation are capable of negatively affect training. In these periods, the girl usually rolls back in the progress of workouts a little back.

This is exactly what every girl should consider, planning a visit to the gym. Now, to determine the direction of further discussion, it is necessary to understand the reasons why the girls are often striving to get into the gym. There are the very frequent reasonsthat confirm most of Girls:

• elastic and strong buttocks,
• tightened hands (often skin bottom),
• shaped breasts
• slim stomach.

Approximately for these reasons most often the girl seeks to do fitness to give Figure the best shape. So, exercises and simulators need to choose exactly those that will have the maximum impact on the specified zones, or rather, to influence exactly the factor that can correct the problem. There is a list of the best exercises, and there are exercises that are not recommended to use in your program.

Best exercises for girls in the gym

How many questions do not ask the girl in the gym, the best exercises she will never call free weights. It is not known why, but many are afraid of rods, dumbbells, pancakes and vultures. But without them in high-quality workouts, nowhere, because it is possible to have a proper impact on muscle tissue.

For the optimal result, the girl is recommended to combine free weights in total power exercises and insulated impact on muscles in the simulators (read about basic and isolated exercises in this article). Now consider the recommendations separately.

Power exercises for a girl

1. Squakes with a barbell.For the development of the legs, this is the most effective occupation. So, if a girl wants to attract the attention of every man to his feet, in its program must be given squats with a barbell. Initially, you need to explore the correct execution technique and apply it. no more than 2 times a week.

2. Ranged traction.General exercise capable of stimulating every muscle. The technique is difficult for execution, so it is necessary to master it in the details before switching to regular classes. It is better to start with an empty griff and under the supervision of a professional coach. If the hands are tired earlier than other muscles, then you can use plunks or make a craving in the frame. For girls it is advisable to do exercise no more than 1 time in 2 weeks .

3. Tightening.Units from girls are able to raise their weight on the second floor, so we use the crossbar. To begin with, we study the correct technique of tightening, and if it does not work after that, the graviton will be an alternative, a special simulator.

4. Drops. Excellent exercise for forming an elastic ass, regardless of whether a rod or dumbbell is used. Regular performance of the power exercise will give a rounded shape and pull the legs. For the girl it is recommended to perform attacks not more than 1 time per week.

5. Planck.Universal exercise that contributes to the formation of a durable muscle tissue corset (bottom of the back + press). This muscle group takes part in many moves, therefore the progress of all other exercises associated with free weight depends on the level of their development. Bars.Effective technique for the development of all the tops, in particular, the shoulders and triceps develop well. If the hands are very weak, then you can use a separate simulator with a counterweight. Such an effect has pushups from the bench.

6. Wiring of dumbbells, the bench rod, push-ups. In fact, in the gym it is difficult to see a girl performing listed exercises. Many consider it an exceptionally male occupation, but if you need to strengthen your chest muscles, then more efficient exercises do not exist. Therefore, if breasts saves, it is worth using these possibilities, but not more than 1 time per week.

From exercises with free weight, this is all, there remains to consider the simulators that can also have a significant impact on certain muscle groups.

Exercises on simulators for girls

1. Buttocks.Surely elastic buttocks always attract male glances, so without insulating exercises on these muscular groups do not do. By the way, girls with pear figures and hourglass are most popular for men. To obtain an ideal form of buttocks, we use special exercises on simulators.
2. Chest.The second part of the body of the girl participating in the "Looks". Now, every representative of strong sex is capable of practically "seeing through clothes", so correctional-supporting linen is already able to provide reliable cover. So, we use exercises on simulators capable of tag and adjust the form.
3. Stomach. Flat belly for many girls is simply uncrediting dream. To paint on the beach is ready for each, therefore, for the incarnation of a dream in reality, we use the main exercises using simulators and admire the result.
4. Hands. Drying hands are not capable of attracting anyone, and the problem becomes a common phenomenon when the skin hangs from below when the hands is lifted. Fix it is difficult, but it is quite realistic, for what you need to use insulating exercises on the forearm, triceps and biceps.

These are the basic recommendations when going to the gym, but there are common mistakes made by many girls. Often the wrong simulators and exercises are selected, which does not bear any benefit, and sometimes it can harm. Therefore, we consider them, because only the correct information can save from similar behavior.

The goals of the campaign in the gym in a man and women are also different. If the first tend to get more muscle mass, then the second want to ensure the fitting shape and remove fat deposits. Therefore, each program has their own, what to take into account. There are several erroneous exercises that slow down the progress for girls.

Simulators for the press

Any girl just rags a flat belly. Therefore, the first thing that is looking for representatives of the beautiful floor is a simulator for the press, which gives the opportunity to make twisting with burdens. But do not capable such exercises good effect, because they will visually expand the waist, by active growth of the muscles of the press. And just noticeable muscles are not needed, it is enough just to remove fat deposits, for which enough twisting without burdening.

Shragi with dumbbells

This "shaving" shoulders are directed to the growth of the trapezoid group of muscles. But it is good for a man, along with this female figure the exercise to give necessary form can not.

Slop with burda

Many girls consider this exercise efficient to eliminate the sides, so-called eaves on the hips. But this is a delusion, because in reality side extension and slopes with dumbbells contribute to the expansion of the waist. If you need to remove the "ears", then we will have to focus on the formation of a proper diet and a side plank or bike.

Sitting leg extensions (simulator)

Tendons near the knee cup is much weaker in a woman than a man. And for the high-quality load of quadriceps with the help of the simulator, significant weights will be required. So, the simulator is not suitable for high-quality exercise. An alternative will be squatted by the wall on one leg.

Return rates (buttocks, simulator)

Although the simulator has been developed for the load on the tedious muscles, it has low efficiency. It is not worth spending time on it, it is better to focus on other classes.

Hoom in Hammer

The press in the sitting position on a special power simulator causes an excessive load on the shoulder joint. Together with a feature of technology, the joints have a vulnerable biomechanical position. Considering increased fragility Female shoulder, it can cause injury, because it is not always possible to perfectly comply with the exercise technique.

Top block for head with a wide handle

Good exercise to study the top of the back. But if the shoulders are not flexible, then comply with the technique here is difficult. Given the fragility of the shoulder of the woman, the high probability of injury, and this will exclude any load on the body for a long period of time.

Cardio-simulators

In any gym, cardio-simulators are always busy with girls. And it is not known when they are released. Of course, for a girl aerobic activity in the first place, but more often 3 times a week and longer than 40 minutes do in this way it is impossible. Therefore, it is better to combine sprinkles and calm runs no more than this time interval.

conclusions

Based on all this information, you can build an excellent and efficient program that is valid for problem areas. Well, if there are no problem areas, this information will create an ideal figure for a girl, taking into account the peculiarities of its body.

We have a lot of balanced training programs for girls. Here is some of them:

It is important to understand that it should not be silent to come into the gym and go straight to the treadmill, spending several hours on it. For a better result, it is necessary to combine running with separate power exercises. But it is pointless to use the first exercise simulator, so we write its own program, we appeal to the coaches and are observing the result. Inevitably, with the right approach, it turns out to create an ideal figure and attract the views of men.

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Training plan in the gym for girls

Before starting training in the gym, it is important to determine specific goals, put intermediate tasks and determine the multiplicity of classes. Depending on the desired result, an individual training plan is drawn up. To achieve maximum effect regular effect physical exercise It should be supplemented with rational nutrition and normalize day and recreation mode.

Tasks and goals of training

Depending on the desired result, the goal of visiting the gym can be grouped into such categories:

Mass set and strength
Simulation of proportions
Exercises for weight loss
Increase strength parameters
Improving the relief and endurance of the body

Diary Training

To increase the efficiency of classes and disciplining yourself, it is recommended to conduct a training diary. It can be like a regular magazine filled from hand and a special application for a smartphone. The diary is conducted with such goals:

Evaluation of the dynamics of training progress
Fixing the growth indicators of the muscles of individual groups and body circles
Analysis changes to endurance, speed and other parameters
Tracking Changes Figure Proportions
Monitoring finite results
Systematization classes and making adjustments to schedule
Evaluation efficiency of specific programs and exercises

Do independently or with a coach?

Advantages of classes with a personal instructor

1. Development individual program Taking into account specific physiological features, personal desires and opportunities.
2. Achievements of the result of a short time.
3. Monitoring the correct exercise and risk reduction in injuries.
4. Timely correction of the workout plan with progress.
5. Consultation on nutrition and ways to recover after classes in the gym.
6. Drawing a convenient chart with the possibility of carrying out occupations.
7. Moral support during exercise and motivation to achieve follow-up success.

Advantages of independent activities

1. Individual schedule, freedom and independence from other people.
2. More opportunities for combining exercises.
3. Saving finance.
4. Unlimited occupation.
5. The ability to perform the set in an individual rhythm and speed.

The most efficient is the combination of two options. The lesson with the coach will make it possible to draw up a workout plan in the gym, learn how to fulfill the exercises so as not to put an injury. And also the coach consults in possible loads in the case of individual characteristics: diseases, injuries, and so on. The duration of individual training depends on the wishes and budget.

Schedule training for beginners

For girls-beginners as a starting workout, it is better to choose the lifting types of loads. This will increase overall endurance and evenly pumps and adapts all body segments. Training schemes, load-oriented all muscles will strengthen the muscular corset, acquire a sport figure and beautiful body proportions. In the future, you can go to the pumping of individual groups.

How to make a training program for yourself?

1. Drawing up the basic training program.Be sure to enter the workout plan for 5-10 minutes, the choice of 4-5 basic exercises per group of large muscles (thigh quadriceps, buttocks, back, chest, press and hands). The selection of 3-4 additional loads (usually exercises combine the load on the main and additional segment. The training ends with a chain of 5-10 minutes.

2. Determine priorities. The program and exercises are selected depending on the overall goal of visiting the gym. It should not combine several tasks at the start - it will significantly reduce the effectiveness of classes.

3. Select suitable load types.The study of large segments is carried out by basic exercises or their variations on the simulators. In a block for pumping secondary muscles, various exercises are introduced, which are chosen on the basis of their effectiveness.

4. Multiplicity of repeats. Too strong tension can lead to injuries and muscle breaks, so you should not extend yourself and do everything through strength.

5. Improving efficiency. To eliminate the adaptation of the muscles to the loads, it is recommended to change the workout plan every 7-8 weeks, as well as try to perform alternative variations of exercises.

6. Rest. Rest between sets is 3-5 minutes. The more working weight - the longer the rest is required between the sets.

Features of workouts in the gym for girls

Workout

Preparation muscles and organism for intensive loads
Sats blood cells
Causes choosing testosterone, adrenaline and endorphins in blood
Reduced risk of injury
Increase the tone of the nervous system
Acceleration of exchange processes
Improving the mobility of the joints

Types

Total. Performed for heating.
Special. Stretching. Increases the mobility of the joints and the elasticity of the muscles.
Cardio. Duration should not exceed 5-7 minutes.

Number of approaches and repeats

Newcomers are recommended to perform 3-5 sets. In each set 8-15 repetitions. Break between approachesup to 3 minutes.
For advanced number of sets, up to 5-7 sets with 12-15 repetitions of exercises.

The break between loads increases with the working mass and can be up to 5 minutes.

An increase in the multiplicity of repetitions will not lead to an increase in the efficiency of training. On the contrary, muscle fatigue increases and the risk of injury increases.

Frequency training

Advanced sports girls can do every day or twice a day, combining various types of loads. However, it should also be remembered about the need for rest, at least one day a week. The duration of the workout is calculated individually based on the degree of training and the possibilities of the girl.

Free weight or simulators

Free weight

Free burdens Increased load and training, as well as muscle adaptation to loads Integrated muscle load. A large number of exercise modifications Increase the risk of injuries

Simulators

Low Train Efficiency Isolation Load Simplification Low Optional Exercise Limitations Limitation of lack of opportunity To adjust the simulator for individual parameters

For beginners, it is recommended to start working with simulators. Working with them will allow you to master the exercise technique and reduce the risk of injuries. As basic free weight, I use your own weight for pulling, pushups and squats.

Basic exercises or isolation?

The base loads a large amount of muscle and adapter body to loads. Basic exercises make up the basis of the workout. Insulating loads are performed when the "swap" is required and is considered to be auxiliary load.

Program of training in the hall for girlfriends for weight loss and fat burning

The super-set is directed to the simultaneous burning of fats and improve muscle relief. The program was developed for 4-8 weeks and complemented by cardiotrans. A total of 3-5 calls of 12-15 repetitions. Rest between sets lasts up to 2 minutes.

Video Training in the gym for girls: fat burning

Complex of exercises for women: beginners

Tuesday

1. Call legs with narrow leg formation
2. Squat in the simulator Smith
3. Romanian Range Tract
4. Top Block
5. French bench dumbbells with one hand because of the head
6. Pressing with a wide hand set
7. Planck

Thursday

1. Walking with dumbbells
2. Rises on the step platform
3. Ranged traction
4. Top block to chest
5. Lifting legs lying

Saturday

1. Squakes in Small
2. Flavas with dumbbells
3. Hand rise through the side standing
4. Flexing legs in the simulator
5. Batio bridge on the floor
6. Cutting the case lying

Complex of exercises for women: advanced level

The multiplicity of repetitions is up to 5-7 sets for 20-25 times. Rest between repetitions is made 1-2 minutes. Running on the track is performed for 10 minutes in each goal.

Monday

1. Lifting legs in Wiste
2. Hyperextenia
3. Run.
4. Roman dumbbells lying on an inclined bench
5. Minding hands in the simulator "Butterfly"
6. The bench rods standing from the chest
7. Hand rise with dumbbells
8. Run.
9. Rod rod to the belt in the slope
10. Breeding dumbbells to the parties
11. Run

Wednesday

1. Push up on triceps
2. Lifting dumbbells in front of them
3. Run.
4. Push up from Fitbol
5. squats with arms stretched forward
6. Run
7. Twisting on the press
8. Jumping on the rope
9. Run

Friday

1. Squats with a barbell
2. Rods lying
3. Run.
4. Rod rod to the belt
5. Rods standing standing
6. Run
7. Stanning traction
8. Top block for head
9. Run

Training program in the hall for girls on a set of muscle mass

Performing basic exercises with free weights, with a gradual increase in the load will allow pumping muscles. Newcomers are recommended to start with minimal scales, and when exercising with a barbell, take a blank neck. Mandatory is considered to comply with a special diet. Basic are counted squats, push-ups and milling traction. Basic exercises involve large groups Muscles and evenly pump out the whole body. They are engaged in the split system, that is, they share the training of large muscle segments on individual days.

Video training for girls on a set of muscle mass

Complex exercises for girls for the week: newcomers

The multiplicity of exercises: 3 sets of 15-25 repetitions.

Legs and buttocks:

1. Squate with dumbbells
2. Flavas with dumbbells
3. Romanian rod with a barbell or vulture
4. Extension of legs in the simulator
5. Mahi legs back with weighting
6. Footming the legs in the simulator

Chest, triceps, shoulders and press:

1. Hand breeding with dumbbells
2. Pym griff rods on an inclined bench
3. Castle of dumbbells
4. Inverse floor pushups
5. Twisting on the press

Back and biceps:

1. Tightening on the crossbar
2. Tract block behind head or chest
3. Traction Dumbbells in the tilt of the belt
4. Press the rod to the chin
5. grip grip narrow
6. Lifting the bar for biceps

Complex exercises for girls for the week: advanced level

3 sets of 15-25 repetitions are performed.

Breast segment

1. Hyperextension with extra weight
2. Pressing from the floor with a wide hand set
3. Rods lying on the inclined bench
4. breeding dumbbells on the bench
5. Rods for the chin
6. Lifting bent legs in Wiste on the crossbar
7. Twisting on the press on the inclined shop

Shoulder girdle

1. Hyperextension
2. Breeding dumbbells with the hope
3. Hammer with dumbbells
4. Push up on the bars
5. Lifting of straight legs in Wiste on the crossbar
6. French bench dumbbell sitting
7. Roman Chairs

Back and legs

1. Squats with a barbell
2. Footing the legs sitting in the simulator
3. Flavas on the spot with dumbbells
4. Tightening on the horizontal bar
5. Traction dumbbells to the belt in the slope
6. Traction to the belt on the bottom blocksitting
7. Lifting bent feet in Wiste on the crossbar
8. Twisting on an inclined bench

Rest and recovery

In order not to overload the muscles and avoid their injury, it is recommended to rest right:

Between the training days it is recommended to apply the "active recreation" method and engage in swimming, dancing, cycling or light cardion loads, which will speed up recovery, improve microcirculation in muscles and joints.

To avoid injuries, first dial the shape of the grinding loads, then gradually increase the load volume and only after that go to power training.
Control your fatigue and refrain from physical exertion during the period of stress and in the state of exhaustion.
Between the sets, give muscles the ability to restore functionality and adapt to the loads. Pick up a comfortable frequency and multiplicity of exercises.
Restore the strength and body capabilities will help rational food, full sleep, massage and hike in the sauna.

Cardiotreering

Strengthening muscle hearts and vessels
Normalization of heart rhythm
Hearts and blood flow to intensive loads
Training of the respiratory system
Increase endurance and total tone
Improving body relief
Strengthening muscle
Burning fat
Muscular Mass Health Stimulation

Cardigarfoots can perform independent training, warm-up and harness or auxiliary exercise. It is important not to start with a rapid pace and long load. The optimal duration is 35-55 minutes.

The formula of the optimal pulse rate with cardiotransport: 70-80% of 220 take up age.

When will the results from training?

The first results of weight loss can be seen after the first workout. The mass is reduced by water loss. Fat starts to disappear after 5-10 training. On average, after 2-4 weeks, the loss of fat will be up to 500 g per week.
A set of masses in women occurs when regular and intense training of 100 g per week.
Endurance rises after 3-4 weeks of regular classes.
Daily stretching helps to increase flexibility in the second week of classes.

Nice results from training depend on the regularity, the duration of the multiplicity of classes. It is important to competently develop a plan and make adjustments in time. In addition, food and recreation regime are also important for the proper muscle formation, relief and a common good condition. By 25%, the result from training depends on genetics and individual anatomy-physiological features.

Svetlana Markova

Beauty - how gemstone: what it is easier, the more precious!

A set of training for all muscle groups is the basis of the slimming program in the gym for girls. If strictly follow the recommendations, the exercises will help to cope with an excess weight, give a figure slightness and tightness. Any woman will be useful to such a training set, conducted with its own weight or additional gravity. Learn about the correct selection of programs, features and the correct method of performing exercises.

Training program for girls

Those who seek to lose weight quickly, will require a special program of classes. It contains recommendations for the correct load on muscle groups, the development of problem areas and the construction of the perfect body. Training for girls in one hour should be held over all body. Slimming women suggests that in addition to sports, it is necessary to pay attention to the nutrition program. It is necessary to abandon fried, greasy and smoked, observe water balance and introduce into the diet more protein.

How to make a workout plan girl

Properly built plan gives the result for the month. It is worth remembering that the body is hard to transfers changes - it is adapted only when creating unusual, stress external conditions. It is necessary to exclude the main mistakes of athletes: too light load and failure of efforts in training. For the formation of beautiful forms, you need to do hard and do a lot, giving the body an increasing load.

The last repetitions of exercises are given to girls especially difficult due to small breaks on vacation. The correct personal plan contains such items:

1. Definition of major muscle groups, choosing a pair of target methods of study.
2. Work with repetitions and complexes.
3. Classes twice and three times in a week.
4. The inclusion of exercises to study the maximum amount of muscular groups.

Training program for beginner girls

Special attention is paid to introductory classes on simulators for beginners. Newbies should choose a gradual increase in the load. In the first week, spend two classes, on the second - three, and after a month - up to five. The body will get used to the load, the desire does not disappear to play sports, and the prepared organism will have enough of this period for a recovery holiday. Due to the gradual increase in the load in training, the muscles will be evenly littered, there will be no "skew" in pumping parts of the body - it will be evenly taped and beautiful.

The ready-made training program involves the rules for beginners that should be followed to make it easier to engage and faster to get the desired result:

• pay attention to the pulse, do not allow shortness of breath;
• calculate on the calculator on coaching sites the optimal mass to which you need to strive to;
• the high average heart rate gives intensive burning of fat stocks;
• for workout, select running, exercise bike, rope;
• reduce the daily caloric content of at least 400 kcal.

What kind of workout choose for weight loss

Correctly pick up the type of training should trainer. The main species are Cardio and Power Training. The weight loss program in the gym for girls gives the maximum effect when combining the power technique with cardio approaches. You can choose the right direction of weight loss and so: to maintain the form in the absence of a large excess weight It is better to be based on cardiovascular, in the presence of solid excess mass - exercises with weights are needed.

Circular training

Circuit training facilities contributes to the body of relief, weight loss and giving the body of relief. The approach of the program is: performed one exercise, switched to the next without rest and continued to perform until the end of the set. After a short rest, it repeats the required number of times. Slimming program puts a goal - burning fat, has high level difficulties, designed for experienced athletes.

At the lesson, work is carried out over all muscle groups, hips and buttocks are increasing, which have a property faster than other parts of the body to accumulate fat. An approximate schedule for weight loss system includes the following exercises (to choose from):

• twisting under the tilt;
• lunges with weight;
• extension, bending legs;
• push ups;
• hand divorces with weight;
• lifting legs;
• hyperextenia;
• captures with a barbell.

Fitness program

To keep the figure in order, restore the weight after childbirth or if you wish to lose weight, fitness program workouts for girls is suitable. Simplicity and ease of direction from the point of view of loading, gives a profitable advantage over the gym. In class you can relax, enjoy muscle stretching and maintain the state of the figure. Fitness is not suitable if you need to throw off a large amount of excess body weight - only intensive loads will be helped using heavy scales and fat burning measures.

Fat burning complex

The most severe is considered fat burning training, connecting power and cardio-exercises. Of the power training, you need to give preference to multi-track movements, helping to work on parallel muscle groups and spend calories. Independent classes with individual scales form muscle relief, force the body to produce hormones that contribute to fat burning. A slimming complex consists of squats, attacks, traction, pushups and cereals.

Cardio allows you to achieve enhanced fat burning. Optimally connecting power loads with jogs, riding on the exercise bike, occupations on the ellipsoid. Approximate week-incineration schedule:

1. Hooms, Romanian traction, gravitron, dumbbells, push-ups, strap.
2. Running on the track, plank, berpion, shock hands on imaginary pear.
3. Deep wide steps, lifting legs on the platform, Romanian traction, lifting weights, pulling upper block, lifting legs.
4. Relaxation.
5. Squats-Plie, drops of dumbbells, hypextenia, bending legs, connection of hands on a "butterfly", buttock bridge, twisting, lifting on socks.
6. Slow cardio on the track.
7. Relaxation.

Power loads

Support for the tone of muscles, tightening the skin and the elasticity of the body is characterized by a program of strength training for girls. The complex is actively developing muscles, burns the layer of fat even after the end of training. The strengthening of the muscle of the body occurs from top to bottom - from pumping hands and chest, spinal muscles and press, buttocks and hips, completing the load on the legs and lower legs.

To create muscle relief without increasing volume, work is carried out with fast or average speed, with repetitions of each exercise 15 times. Between the repetitions allowed to relax up to three minutes, and the approaches need to repeat three times. The most effective power methods:

• push-ups on legs or knees;
• divorce of hands with weights;
• twisting;
• squats;
• lifting, extension of legs;
• drops.

Cardiography

Develop stamina, train the heart muscle and reset overweight helps the card cards for girls. Exercises reduce the amount of fat cells, remove the sides, make the body beautiful in the photo. To get the result, cardiotry should last at least 30-40 minutes. The effect of cardio-exercises is briefly, calories are burned only with direct load. It is better to study on simulators three times weekly, using the following techniques:

• classes on the exercise bike, ellipse;
• jumping jumping;
• swimming.

Split training

The optimal option after half a year of occupation will be split training. It includes work on two muscle groups. Press at once: caviar with a slanting press, back with hands, chest and shoulders. You can proceed to split-classes in the presence of free time, otherwise there will be no effect. It is important and mood - if you pass classes, then it will not be possible to catch up with the missed, you will have to start all over again.

Ideally engage in a day, to do up to 15 repetitions of exercises for a couple of approaches. Slimming will help achieve an increased number of repetitions with a decrease in the raised weight. Sample Split Training Program on Scheduled:

1. Monday - foot, buttocks, press. Exercises - squats, lunges, Romanian thrust, bench and lifting legs, twisting.
2. Wednesday - spinal muscles. Lifts of housing, blocks, lifting weight, dumbbells to the waist, hyperextenia.
3. Friday - chest, triceps, shoulders. Push-ups, bench press and dumbbelling, hands up, extension with weights.

Classes on simulators

A special program of classes affects the most problematic zones. Particular attention is paid to the study of the press, buttocks and hips. Due to the peculiarities of female physiology, there is a significant amount of fat and overweight, which is hard to get rid of. Slimming complexes for girls include: workouts with lifting weights (dumbbells, rod, weights), own weight, simulators or auxiliary accessories (skinking, step-platforms).

Workout

Before occupation, the warm-up is important. It warms the muscles and joints, adjusts the body to work, saturates the cells with oxygen. The warm-up helps to avoid microtrams after classes. The warm-up program continues to 15 minutes - during it it is good to perform rotational articular movements, run, pee, pushing and ignite in different directions.

Similarly, a mandatory hitch is carried out - it stretches the muscles, makes them flexible and elastic, does not contribute to the accumulation of gravity. In the completion of the workout, run a little, make a stretch. It is useful to just lie on the rug, make a couple asan from yoga, relax and normalize breathing. It is useful to all athletes, especially beginners.

Basic exercises

Building a beautiful body in the hall includes basic weight loss exercises on simulators for girls. Classes are included in a mandatory daily execution program. You can choose them from the following types:

• squats, squats-sip, on one leg;
• wide deep steps with weights (you can complicate, connecting steps with a chain);
• lifting dumbbells;
• pull-ups;
• block block;
• pressing the rod;
• ranal traction, Romanian;
• twisting;
• dumbbells;
• hyperextenia;
• divorce of hands on the parties with weight.

Exercises for problem areas

Lose accumulated fat on buttocks, legs or stomach will help the complex for problem areas. For a tangible result it is worth combining training with proper nutrition - Cealories consumed better cut. To select exercises, it is necessary to determine the type of body - if the weight loss causes complexity, then it is worth adding cardio at an average pace to force training. With a rapid weight reset, you can do among the force.

It is useful to conduct circular workouts - classes in supersets or trisets. Fast slimming It will be possible to achieve when conducting training with a tide of energy to the muscles of problem areas, execution in the latter approaches of the voltage phase. For efficiency, it is recommended to make a sequence from the main techniques and insulating (targeted).

Training feet

Basic and insulating exercises include foot training. The method of creating beautiful, slender legs and elastic buttocks is carried out three times weekly. Exercises should be changed every six months to strengthen progress. The result appears a month later. Slimming feet is possible only when complex approach - Exercises stimulate blood circulation, make the whole body tightened and beautiful.

In training, it is necessary to warm up and stretching, after performing classes to carry out an additional load (half an hour slowly run either quickly go). Program repeat up to 10-12 times:

1. Squats, complicate dumbbells or weights.
2. Fucks with weights, chain steps.
3. Plie with weight - sway, spreading legs wide.
4. The bridge is the rise of the buttocks from the lying position, putting the legs on the elevated surface.
5. Pressing the press - repeat as much as you can, in order to "burn" the muscles.

Training top

Work back, chest and arm biceps will help the top training for girls in the gym. It must be performed twice within a week, three complexes of 12 repetitions. Approximate integrated plan in the hall by day:

1. Push up the rod sitting, thrust under the tilt, lifting weights to shoulders in sitting position, French bench lying, lifting dumbbells standing to study the biceps.
2. Push-ups for triceps, lifting the housing on the horizontal bar, gravitron, dumbbell layout on the sides, lowering dumbbells, lifting the block to the lower biceps.

For slimming belly

Very effective are isolated exercises for slimming belly and sides. Optimally to train the press twice and three times a week, performing each lesson 20-25 repeats for several approaches. On the correctness of the exercise is evidenced by a tangible feeling of "burning" of the body. The simplest training elements on the press and waist - twisting and lifting feet from the floor.

It is advisable to work out the parallel muscle grouping of the press alternately - the upper, lower, combined. One-time work on all areas will not immediately bring the desired result, but only add fatigue, the body will be recovered for a long time. For the press, the following schemes have been developed:

1. On the top press - pumping the press on the inclined surface, on the phytball, twisting at the block.
2. For the bottom - lifting legs with leaving elbows or lying, lifting limbs on phytball.
3. Combined - classic twisting, "book".

Video about how to lose weight to the girl in the gym

The training program on the simulators in the hall for women and girls consists of a complex of many elements and repetitions that should be performed correctly to get a beautiful figure. The following video materials will help with understanding the techniques, telling about the secrets of training in the sports halls and the success of circular training. The materials show the basic methods, explained the principles of their execution to achieve a quick and guaranteed result. After watching the video, you are learning the goal of classes, you will see new options for the fulfillment of the usual exercises.

Circular training program for women

Slimming program in the gym for girls

Attention!The formation presented in the article is familiarized in nature. Articles do not call for independent treatment. Only a qualified doctor may diagnose and give recommendations on treatment based on the individual characteristics of a particular patient.

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Women in gym, sometimes, even more than men. However, there is practically no information about the competent female training.

Let's start with female motivation. Women's motivation is much stronger than men.
"Motivation is the feeling with which a person can achieve the result of it"

Women often limit themselves in different elements of life, in particular, in nutrition. And it's all in order to be more beautiful.

Why is this happening? In order to be successful in the natural selection, one of the main factors is external beauty. From this we conclude that women's motivation in terms of improving its appearance is much stronger than men.

The main feature of the female organism is the accumulation of fatty and nutrients - About the reserve, in this he differs from men.

The main factors affecting the accumulation of nutrients

1. Number of hormones

Noraderenalin and Testosterone - these two hormones do not just form the corresponding physique, these hormones affect the central nervous system. They give a certain aggressiveness. It is thanks to these two hormones, a man in training can achieve physical failure (this is when the muscles can no longer be reduced in the correct form with the same weight). Failure in bodybuilding has great importance. When the muscles fails during the exercise, this means that a sufficient amount of energy was spent, there were damage to muscle structures, and therefore they will increase.

Women can not train, they do not have such a powerful hormone concentration in order to exercise so aggressively. A woman almost always stops for a couple of repetitions to failure. It becomes hard.

The girls are almost always finalized in terms of refusal training, which is the main muscle mass. It is these last 2-3 repetitions that decide everything.

2. Number of muscle fibers

In men muscle fibers, structures that make muscle cuts much more than women. Therefore, for women, forceful training in the region of 6 - 8 repetitions is extremely not effective.

3. Muscle distribution in the female body

In a woman, this distribution has a certain imbalance. Because all the strongest muscles are located at the bottom of the body - in the legs and buttocks, and in many ways are close to male feet indicators.

The top of the female body is very far behind the male indicators. Therefore, the woman can very easily progress in the bottom of the body, because there are more muscles. And it will be very difficult to add muscles at the top of the body. Girls need to strain more to develop the top of the body than men.

4. Substance metabolism

In the female body, the rate of metabolism is significantly less than in the male. This means that every kilogram of the female body consumes much less energy than every kilogram of the male body. That is, a man can eat more food, and fat less than a woman. This is implemented at the expense of muscles. Because muscles are greater, and they can spend calories significantly more than women. Even during sleep muscles consume a large amount of energy.

Many women know that eat sweet, especially for the night - undesirable. Why? Because sweet is fast carbohydrates. The female organism is much easier to translate carbohydrates into fat reserves than a male body. And only if the amount of fats in the body is redundant. On the other hand, this fat that accumulates in women is much easier to be used as an energy than in men. There are many reasons for it, one of them is the birth of a child. Nature took care of female organism Worked as a perfect energetic station. The female organism constantly accumulates energy, fats, carbohydrates - in order for these materials later to be very easy to give as energy.

The female organism accumulates glycogen much better (accumulates carbohydrates) in the case when they are needed if we compare with a male organism. This is the same accumulation theory. When there are no excess carbohydrates from food, then the sweet food you eaten is much easier to turn into a muscular glycogen than in men. Your task is that that carbohydrate you eaten turned into a muscular glycogen, and did not go through a fat path. In this case, there are good advantageBecause your muscles absorb glycogen much better than a male body. And it can be used in the appropriate proper female training. There is a right female training, which leads to such accumulation.

5. Menstrual cycle

The menstrual cycle imposes a certain cyclicality on exercise, because the woman in the first two weeks after it ended with menstruation, feels physical lifting and high performance. She can work hard enough. But, on average, ovulation occurs after 2 weeks. There is a very strong decline and the body switches to the maximum energy saving mode. Regardless, whether the egg cell was fertilized or not. In any case, the first two weeks the body shows high performance, the second two weeks the body demonstrates the physical recession. This imposes a number of features, both for food and female training.

Training - Must be facilitated (second two weeks). As a rule, the bottom of the body and the press is better not to train at all. The load should be reduced.

Food - The amount of carbohydrates (calories) also need to be reduced, because it is 3 - 4 weeks, and they are most dangerous for your appearance, the body will change.

Conclusion: Female organism The first two weeks after the menstrual cycle "Strong", the second two weeks he is "weak" and trying to grieve. Therefore, it is very important during the female training to use sports micro-periodization. Micro-periodization is when the load is not linearly given, but use a specific function with peaks and downsion. Those. Peak should be given for the first two weeks - the power training for girls. The second two weeks you need to give a decline - you need to relax. Many sports physiologists are confident that sports periodization is the main tool for maximum sporting results. Nature itself took care that the female organism would use the principles of periodization.

6. Freakage

The fat burning in the female organism comes from a low-intensity load of a long character. The load, which lasts at least 30 minutes, and better 50 - 60 minutes and more, and at the same time it raises your pulse (heart rate) somewhere up to 110 - 120 beats per minute. This is quite the average not even to say even low. But it is in this mode that the maximum fat burning occurs, the fat is burning, and not muscle glycogen or some other structures. In this regard, the female organism is not very different from the male. In the men's body, the same principles work - low-intensity long-term load. The fat burning is one of the main objectives of any female fitness training.

Most often, the main phobia of women, when they come to the gym, lies in the fact that they are experiencing over the excessive size of the muscle mass on their body. Those. Fear that muscles will become like men. And it is in vain. Because it is impossible to achieve large muscles like men without receiving pharmacological preparations.

Differences of muscle shape from muscle size

The form is the mutual arrangement of the outlines of the muscles. The form is a genetic factor and changing the shape of the muscles is impossible, as it was with your childhood, it is asked by nature, it will forever and remain.

A few words about the specifics, a specific training program for girls. But before we proceed to him, let's deal with the split. The man's training program usually contains such a thing as "split".

What is Split? Split is the splitting of muscle groups in various training days. For example, today we train: breasts + hands, tomorrow we train: back + shoulders, after tomorrow we train your legs, etc. Such training is very interesting if you use a refusal, and if your training is "powerful color" because such a training leads to massive damage to muscle fibers. Accordingly, with such a scheme, they need more time to restore their resource and it was possible to train on again. Therefore, with such training, men train less often - 1 time every 4 days, or once a week.

This is very effective scheme With the "refusal" training, which is why it is not suitable for women. Woman split is not suitable, a woman should train the whole body for one workout. Because physiologically, it is not able to train to failure and cannot damage their muscle fibers so seriously as a man in training. Accordingly, women's fibers quickly return their performance after training, and very quickly you can start training again. If you train them rarely (once a week as men), then it will simply be infinite trample on the spot, you do not achieve the desired result.

In physiology, this is called - loss of acquired performance. First there is injury to the function, then compensation for this function to the initial level, then there is a progress that is called supercompensation. If you are in the supercompensation phase, you will not take off again, then the phase of the supercompensation will come (the muscle will return to the indicators that were before training) and there will be no meaning from such a training.

Woman trains the whole body in one exercise.Several largest muscle groups are selected, some one or two basic exercises are selected for each muscular group, and these exercises are performed in large quantities Repetitions and approaches so that we fulfill the high-volume training rule, since high-volume training is truly effective for women.

Training program for girls novice level

5 - 6 approaches to the maximum number of repetitions

5 approaches 15 repetitions

5 - 6 approaches of 15 repetitions

Rest between approaches 30 - 60 seconds.

6 approaches 15 repetitions

Rest between approaches 60 seconds.

6 approaches 15 repetitions

Rest between approaches 30 - 60 seconds.

Such training will take about 60 minutes. All exercises of multi-arts (several joints are engaged at once, several muscle groups in each exercise)

Training Girls Program for Girls

1. Superset: + feet lifts without pause

6 approaches to the maximum number of repetitions

Rest Between the exercise in the superstay 0 seconds, after completing the superstant 30-60 seconds.

2. Superset: +

3. Superset: + horizontal block traction /

5 dual approaches of 15 repetitions in each

Rest between approaches in the superstay 0 seconds, after completing the superstar 30 - 60 seconds.

4. Superset: +

5 dual approaches of 15 repetitions in each

Rest between approaches in the superstay 0 seconds, after completing the superstar 30 - 60 seconds.

5. Superset: +

5 dual approaches of 15 repetitions in each

Rest between approaches in the superstay 0 seconds, after completing the superstar 30 - 60 seconds.

Training program for girls of lightweight nature for 3 - 4 weeks after the menstrual cycle

Rest between approaches 60 seconds.

3 - 4 approaches of 20 repetitions with a smaller weight

Rest between approaches 60 seconds.

3 - 4 approaches of 20 repetitions with a smaller weight

Rest between approaches 60 seconds.

4. Cardio: or a treadmill at a slow pace 30 - 60 minutes.

Reach cardiac frequency of about 110 - 120 shots per minute. In this zone, the pulse is the fat fabric as much as possible, and even better it will burn after the powerful female training, because you will spend some of the muscle glycogen and your body will be forced to switch from a carbonized exchange for fatty.

Trade 2 - 3 times a week.

When comes menstrual cycle, the load can be excluded at all. Several days do not go to the gym. But as soon as you take monthly, and you are full of strength, you perform two heavy weeks of training.

Such a scheme will be very effective for your progress in the female fitness, and in order to change your body for the better.

Many are asked how effective in terms of fat burning and shapes such types of sports female training like: Aerobics, Shaping? The answer is not effective. Why? If you open a person's energy consumption reference book, you will easily understand that an aerobic clock load is a maximum that you can burn is 300 kilocalories. Most often, it is much smaller, because you will not be at a constant pace, you will have a change of some aerobic exercises, change modes. But, let's say you came, and within an hour you did without stopping and spent 300 kilocalories, let's say, you visit aerobics 3 times a week. 3 * 300 \u003d 900 kilocalories. At best, 500 kilocalories will burn out of fat, and 400 of the carbohydrates. The body, first of all, always spends carbohydrates, not fat, but, let's say, you really spent so much fat. Considering that 9 kilocalories are in one gram of fat, and in the gram of carbohydrates 4 kilocaloria, then we result in 50 grams of fat due to weekly intensive work in aerobic mode. You can maximize 50 grams of fat, and that if you are hard to follow your diet.

Therefore, the forceful female training for fat burning is 100,000 times better than the aerobic mode. Why? The gym is much more effective than aerobic exercises, any cardio exercises for a number of reasons:

1. The more effective your muscles are, the more they burn the kilocaloria. Even at rest (during sleep).
2. After you got out in the gym, fat continues to burn enough intensively for a long time. The metabolism during the training in the gym increases for a day.
3. Power female training (bodybuilding) allows you to manipulate the body you need.

These three major advantages are more than enough to unconditionally believe in the superiority of the power training, the advantage of the gym before the aerobic female training.

Video about female training. Training program for girls

Power training representatives of beautiful sex is different from male classes, first of all, fewer approaches and repeats Each element. This is explained by the smaller endurance of girls and the desire to be increasing muscular weight, and give her spectacular shape. In addition, the three-day mode allows you to:

• Combine classes in the simulator room with work and hobbies, as well as change graph Without prejudice to the final result. If in a training day, unforeseen circumstances will hurt to go to the rocking chair, then you can transfer visits the next day.
• Features of women's physiology Also need consider. In the period of menstruation, intensive loads are contraindicated, so pause in one or two days will help save Not only forces, but also achieved the result.
• With regular workouts every other day you can use different sets of exercises. Experienced athletes prefer split system: at every lesson pumping out a certain muscle groupWhat allows for a week to work out the muscles completely. However, beginners are encouraged to pay attention to the whole body at every occupation. This way is much faster lead muscles in tone and help get rid of excess weight.

Another important point is the right balanced diet. For follows refuse carbohydrate food In favor of proteins, as well as reduce the overall caloric content of the diet.

The power mode is also of great importance: it is impossible to saturate the body with calories immediately before occupation and within 2 hours after it.

Training program for girls 3 times a week by day

Pumping all muscle groups, you can use the same set of exercises every day or replace items for a variety. In any case, each training should start with rampand. 15 minutes on exercise bike, stewer or treadmill dispel muscles and activate circulation. Such cardionage will prepare a body for serious work and keeps out of possible injuries.

For each element is quite enough 3 approaches with a pause no more than a minute. When performing movements, it is important to feel your own body and properly distribute the load. Voltage and light fatigue In the target group of muscles - the guarantee of technically correct performance. At the end of the lesson, it is advisable to make several stretch exercises. This will help consolidate the result.

The first day

After the mandatory workout, the following exercises are performed:

• Squats. As a burden, a rod rod, held on the shoulders straight grip. Having placed the foot on the width of the shoulders and holding the straight line. You need to sit down at least 15 times in 1 approach. Hips at the bottom point must be parallel to the floor.
• Vasses performed with dumbbells, Perfectly strengthen the quadricepsies. For each leg, 10 approaches are enough, while you need to follow and bending your knees (the thigh and the shin should form a straight angle).
• Leaning forward and leaning off palm and knee on the bench, free hand to do craving dumbbell to the belt. Elbow at the same time you can not fall to the side. For each hand - 10 repetitions.
• Tightening on the crossbar Allow the muscles of the shoulder belt to work efficiently. The number of repetitions depends on the individual capabilities (as it turns out).
• Rods or dumbbells done on an inclined bench. When the hands bending, the elbows are discharged to the parties, the element is repeated at least 12 times in each set.

Completes the first training day stretching.

Second day

On the traditional start of classes - workout - 10 or 15 minutes are given, after which the main complex is performed:

• You can start by S. rod traction to the belt. Leaning forward and holding the shell of straight grip, you need to pull it up 15 times up. Elbows at the same time do not breed.
• Block to breast Performed by a narrow grip from the sitting position. The back should remain smooth, and the elbows at the bottom point are pressed to the torso. Repeat at least 15 times.
• Squats "Plie"Performing from dumbbells make it deeply to work out the inner surface of the hip. Widely breaking the legs with the outward socks twisted, it is necessary to sit down 15 times in each set, holding the projectile in straight hands and without bending the lower back.
• Exercise on the press "book" Made 20 times in 1 approach. From the initial position of the lying with the hands behind his head, you need to raise up the body and straight legs at the same time, trying to reach the palms to the feet.