Training program for girls with weight. Workouts at home for girls: a ready-made exercise plan for the whole body. Defining a training goal

This article is similar to a constructor. It describes three strength training sessions, each of which works out all muscle groups, cardio on simulators, and two circulars. How you combine them depends on your goal.

How training programs differ

1. Training program for girls who want to lose weight

Combine strength training and cardio training. The latter will allow Effects of aerobic and / or resistance training on body mass and fat mass in overweight or obese adults spend more calories, and strength training will pump muscles and help a thinner body look even cooler.

• How often to practice. Set aside time for 3 strength training and 2 cardio sessions each week to reach your goal. The latter can be of two types: 30-60 minutes on cardiovascular equipment or 20-30 minutes of intensive circuit training if you are not ready to go to the gym five times a week.
• How much exercise to do.
• How to eat. Create a calorie deficit: Spend more than you consume.

2. Training program for girls who want to build muscle

If you don't have extra pounds, eliminate cardio and focus on strength training.

• How often to practice. Plan 3 of these workouts per week with at least 48 hours of rest in between.
• How much exercise to do. Unless otherwise noted, do 5 sets of 6-12 reps.
• How to eat. Add more foods to your diet, or buy protein powder. To build muscle, you must consume 2 grams of protein per kilogram of body weight.

3. Training program for girls who want to be in good shape

You need both cardio and strength training. The first will help you become more enduring, pump your heart and breath. The second will make you stronger.

• How often to practice. Expect 3 strength training sessions per week. At the end of each, do 15-20 minutes on cardiovascular equipment.
• How much exercise to do. Unless otherwise noted, do 3 sets of 6-12 reps.
• How to eat. Try to eat a healthy diet, eat more vegetables and fruits, and at least 1.8 grams of protein per kilogram of body weight.

If you have cardiovascular problems or if you are heading to the gym, consult your doctor. If you have old injuries, back problems, joint pains, it is better to find a good coach.

What strength training should be

Regardless of the program, every strength training starts with a warm-up. It must be performed in the following order:

1. Joint warm-up. Twist the joints of the arms and legs 10 times in each direction, make bends and turns of the body and neck.
2. 5-10 minutes of light cardio. Any appropriate exercise machine will do: treadmill, stepper, ellipse, exercise bike. If everything is busy, jump over the rope.

In addition, before each exercise with a large weight, you need an additional warm-up with a small one. This prepares the target muscles for work and prevents injury. For example, if you are going to squat with a barbell of 50 kg, do 5 times with the bar, then 3 times with 30 kg and 3 times with 40 kg. Only then proceed to the main load.

Pick the working weight so that the last repetitions in the approach are given hard, but without changing the technique: jerks, a twisted back and unnecessary bends. If they appear, take a lighter weight or number of reps.

Rest 60–90 seconds between sets, and 1–2 minutes between exercises.

I strength training

Crunches on the press

Filming location - "Tabata Drive" gym

Exercises the abdominal muscles.

Lie on your back, put your feet on the floor, put your hands behind your head. Raise the body so that the shoulder blades are off the floor and the lower back remains pressed. Do not press your hands on your head, fingers only touch the back of the head, the movement is performed due to the tension of the abdominal muscles, and not the neck.

Perform 3 sets of 15-20 times.

Hyperextension

Pumps the extensors of the back, buttocks and the back of the thigh.

Insert your legs into the hyperextension machine, place your hands behind your head. Keeping your back straight, lower your body and then raise it. At the top, look at the wall in front of you. Avoid jerking and jerking movements and perform the exercise smoothly and under control.

Do 3 sets of 15 reps. In the future, you can increase the number of repetitions to 20-25.

Loads the hips, glutes and core.

Place your legs slightly wider than your straightened shoulders, bring your shoulder blades together, and turn the toes of your feet slightly to the sides. Take your pelvis back, bend slightly in the lower back and, with inhalation, go into a squat. Keep your back straight and look forward.

Squat down until your hips are parallel to the floor. If from it, the knees do not curl inward, and the back remains straight, try to sit down. If at the same time the back is rounded, return to the previous position, that is, again make the hips parallel to the floor.

Exhale out of the squat.

Start with a 15 or 20 kg bar and gradually work your way up. Watch the technique all the time.

Pumps back muscles.

Sit on a bench with your feet flat on the floor. Grasp the handle with a forward (emphasis on the back) or reverse (emphasis on biceps) grip. you can every week. Flatten your shoulder blades, lower your shoulders, and straighten your back. As you exhale, pull the handle until it touches your chest. The body does not lean back, the shoulders are lowered, the shoulder blades are brought together.

Put the handle back and repeat the exercise.

Loads the buttocks well.

Prepare the barbell, sit next to the bench and place the bar on your feet. Lean your back on the bench, bend your knees, put your feet on the floor. Supporting the barbell with your hands, place it on your pelvis. Tear it off the floor, distribute the weight between the fulcrum on the bench and your feet on the floor.

Due to the tension of the gluteal muscles, push the pelvis up until it is fully extended in the hip joint. Come down and repeat.

Pumps the pectoral muscles and triceps.

Lie on a bench press, press your feet to the floor. With a straight grip wider than your shoulders, grab the barbell. Remove it from the racks, lower it until it touches the chest and squeeze it back.

Strengthens the shoulders.

Stand straight, raise your arms with dumbbells to the sides to shoulder level and lower back. Leave your elbows slightly bent to avoid overloading the joint.

II strength training

They pump the rectus abdominis muscle with an emphasis on the lower part (lower press).

Lie on a bench and grab the edge with your hands. Raise your legs and bend at the knees.

Raise your legs even higher and lift your pelvis off the bench. Return to starting position.

Do 3 sets of 20 reps.

Hyperextension

Legs, glutes and core muscles are pumped.

Hold the dumbbells at arm's length. Lunge forward, touch the floor with the knee of your back leg. Make sure that the front knee does not protrude beyond the toe.

Stand up and lunge with your other leg. You can do on the move or, if the room is cramped, on the spot.

If you want to add weight to your core and shoulders, try another option: overhead dumbbells.

Do two sets for each hand.

Loads back muscles.

Place your left hand and knee on a support such as a bench or box. Straighten your back, lower your shoulders and arm with a dumbbell, and bring your shoulder blades together.

Pull the dumbbell to your waist and lower it again. It is very important to pull precisely to the belt, not to the chest, not to raise the shoulders and not to part the shoulder blades. Otherwise, you will shift the focus from the hands to the muscles of the back.

Barbell Deadlift

Pumps the buttocks and back extensors.

Stand close to the bar with the bar over the laces of the shoe. Sit down with your pelvis back. Grab the bar with a straight grip slightly wider than your shoulders. Keep your back straight throughout the exercise.

Raise the barbell, fully straighten at the hip joint, then return to the starting position.

It pumps the pectoral muscles and loads the shoulders.

Lie on a bench, press your feet to the floor, lift the dumbbells in front of you so that your palms are facing each other. Spread the dumbbells to the sides, slightly bending the elbows to protect the joints. Turn your palms at the lowest point to the ceiling.

Bring your arms together and repeat.

Load the triceps.

Find a support: a box, a bench, a stack of steps. Turn your back to her, put your hands on her, straighten your knees. Do a reverse push-up until your shoulders are parallel to the floor, but not lower. Return to starting position.

Do 3-5 approaches 10-15 times.

III strength training

Crunches on the press

Perform 3 sets of 15-20 times. The technique is described in the first strength training session.

Hyperextension

Do 3 sets of 15 reps. The technique is described in the first strength training session.

Loads the muscles of the legs and buttocks, pumps the inner thigh well.

Pick up one. Place your feet so that they are twice as wide as your shoulders, and your toes point out to the sides. Take your pelvis back, bend slightly at the lower back.

Do a squat with your knees spread apart. Do not bend your back: it should be flat and tense throughout the exercise.

Builds back muscles and shoulder biceps.

Take a barbell with a straight grip slightly wider than your shoulders, tilt your body to parallel with the floor. Bend your arms, bring your shoulder blades together and bring the shell to the waist, and then lower it. Do not straighten until you finish the exercise: the body should be parallel to the floor or close to it.

Loads the chest, triceps and shoulders.

Raise the barbell to your chest, bring your elbows forward a little, lower your shoulders, slightly bend your lower back. From this position, squeeze the projectile up and take it behind your head.

Look straight ahead all the time. When the bar passes your face, you don't have to lift your chin. Pull it in instead.

Pumps the extensor muscles of the back, buttocks and the back of the thigh.

The Romanian deadlift differs from the classic deadlift in that you bend your knees minimally and at the lowest point do not put the barbell on the floor, but bring it to the middle of the lower leg. At the same time, the back remains straight throughout the entire exercise.

An effective exercise for pumping the buttocks.

Turn your face towards the simulator, put on a special belt over your leg and attach it to the lower block. Take your leg back and back.

What cardio training should be

Cardio on simulators

If you are overweight, do not run on the track: this will put too much stress on your joints. Instead, choose brisk uphill walking (you can adjust the incline on the track), stationary bike, ellipse, stepper or air bike.

Do cardio at a medium intensity so that you can hold out without slowing down. The main thing is to raise your heart rate and keep it at this level for the right time.

If long, monotonous cardio makes you feel bored, try wearing headphones. If this does not help, choose intense circuit training with your own weight. They are also suitable for those who cannot go to the gym five times a week.

Circular workouts

This is when you do several exercises in a row on different muscle groups, usually with or without a short rest, and then start over. Circuit training is good because it allows you to shorten the rest time: some muscles have time to recover while others are working, and the heart rate remains elevated, as does the waste of calories.

Here's an example of a bodyweight circuit training. You need to do 5 laps without interruption. If choked, rest for 30 seconds to one minute and continue exercising.

And one more circular. This time interval, that is, with clear time frames. You work for 30 seconds and then rest for the same amount. In total, you need to complete 6 circles.

Reading time: 34 min

You don't need to go to the gym regularly to lose weight, build muscle, and lose fat. You can also get your body in perfect shape at home. We offer you ready-made home workouts for girls with an exercise plan and workout tips for effective weight loss.

And if you think that you need a membership to a fitness club or expensive equipment for training, then this is not so. You can effectively train your body at home with minimal equipment.

Workout at home for girls: features

The women's exercise plan below is ideal for those looking to start exercising at home. However, these exercises will be useful not only for those who want to lose weight, but also for those who just want to stick to a healthy lifestyle. There is a lot of research on the benefits of regular exercise, including improving cardiovascular health, reducing the risk of depression, and preventing diseases such as diabetes, cancer and stroke.

Even if you are busy with work and family affairs, you can always set aside 30 minutes for fitness several times a week. Especially if you organize effective training at home. If you thought that workout at home for girls was of little use, then try our ready-made exercise plan for losing weight and toning the muscles of the whole body and get a toned and slim body.

Why pay attention to home fitness? What are the pros and cons of working out at home for girls compared to going to a fitness club?

Benefits of training at home:

• You save time on the road to the gym.
• No need to adjust to the fitness club schedule.
• You save money on purchasing a subscription.
• It is psychologically more comfortable to study alone, no one is watching you and does not cause inconvenience.
• You do not need to purchase special fitness clothes, you can practice in a home shirt and shorts.
• For young mothers on maternity leave, training at home is the only way out, if there is no one to leave the child with.
• A large selection of ready-made video programs and exercise complexes will make home workouts for girls diverse and effective.
• You will have at hand a comfortable shower or bath with all the necessary accessories.
• You can practice early in the morning before work or late in the evening after work.

Cons of training at home:

• There is no trainer who will deliver the correct technique for performing the exercises.
• At home, there is no variety of simulators, and additional equipment must be purchased.
• You will have to independently think over and make up a set of exercises or look for a suitable program.
• For workouts at home, girls need to have strong motivation to practice, no one will "push" from the side.
• There are too many distractions at home that can disrupt your workout: household chores, a family that requires attention, a desire to relax or surf the Internet, etc.

However, the convenience and comfort of home workouts outweighs the small list of cons. All you need to train at home is to free up a small square of space in the apartment, set aside 30-60 minutes for a class, make an exercise plan and start exercising.

Home exercise equipment

Slimming and toning the body you can do it at home and without additional equipment. Exercising with your own body weight gives a good load and helps to work out the main muscles and speed up the fat burning process. However, for b about it is advisable to have at least dumbbells for the greatest variability of training: they are especially useful when doing strength exercises. In addition to dumbbells, you may need a chair, bed, or nightstand for some exercises that require support.

If you have any additional equipment at home or have the opportunity to purchase it, this will help you diversify your exercises and increase the effectiveness of your workout. but dumbbells are the most basic equipment that will be enough for full-fledged workouts at home for girls. It is also advisable to have a rug or mat on the floor if you have a hard or cold floor.

What other inventory can be purchased:

• : Essential equipment no home strength training is complete without.
• Fitness elastic: the most popular equipment in recent times, ideal for the thighs and buttocks.
• Mat: An essential piece of equipment that is essential for almost any workout at home.
• Fitball: Round ball for abdominal exercises and the development of stabilizing abdominal muscles.
• Tubular expander: ideal for training arms, shoulders and back.
• Elastic Band: Very useful for strength training and stretching.
• Massage roller: for muscle recovery after exertion and self-massage.
• TRX loops: for functional training at home.

So, for cardio training and functional training for body tone, you can do it without additional equipment, with your own body weight. For strength training, you will need dumbbells from 1 kg to 10 kg, depending on your capabilities and goals.

If you plan to train at home, it is better to purchase collapsible dumbbells:

Workouts at home for girls: rules

1. Always start any workout with a warm-up (7-10 minutes) and end with stretching (5-7 minutes). This is a must and always remember. Check out our warm-up and stretching exercises:

2. Do not exercise on a full stomach. The workout should start 1-2 hours after the last meal.

3. For 1.5-2 hours before training, you can afford a full meal. If this is not possible, then take a small carbohydrate snack 45-60 minutes before the start of the class. 30 minutes after training, it is better to eat a small portion of protein + carbohydrate (for example, 100 g of cottage cheese + apple or 1 scoop of whey protein in milk) . But for weight loss, the most important thing is not what you eat before and after training, but how you eat in general throughout the day.

5. You can exercise in the morning on an empty stomach. Lesson time does not affect your weight loss, so choose morning hours only if you feel comfortable exercising after waking up. You can have breakfast 30 minutes after class, preferably protein + carbohydrates.

6. Don't forget to drink water. Drink a glass of water 20-30 minutes before starting your workout and one to two glasses of water after finishing your workout. During exercise, drink every 10 minutes, taking a few sips.

7. Be sure to exercise in running shoes so as not to harm the joints of the legs. Also wear a sports bra to support your breasts and comfortable natural fabrics that do not restrict movement. If you are doing yoga, Pilates, or doing quiet exercises on the floor, then running shoes are not needed.

8. Do not overload yourself with training, at first it is enough to practice 3 times a week for 30 minutes. You can gradually increase the duration and frequency of classes: 4-5 times a week for 45 minutes, if you want to boost the results.

10. If you want to lose weight and burn fat, then during strength exercises, use a small dumbbell weight of 1-3 kg.If you want to tone and strengthen the muscles, then use 4-7 kg dumbbells for the upper body and 5-10 kg for the lower body.

11. Don't forget about breathing while exercising at home. On effort, exhale deeply through the nose, on relaxation, inhale through the mouth. Do not hold your breath while doing exercises.

12. It is necessary to engage in the proposed programs for at least 1.5-2 months, while increasing the duration of the exercises and increasing the weight of the dumbbells. Then you can change the program, making your training more difficult or increasing the weight.

13. If you want to lose weight faster, try to increase your overall physical activity during the day, such as walking or outdoor activities.

14. Once you have achieved the desired result, you need to continue regular fitness if you want to keep fit.

15. If you have back problems, it is better to minimize the abdominal exercises that are performed on the back, replacing them with variations:

Workout at home for girls: exercise plan

We are offering to you 4 ready-made sets of exercisesto help you lose weight or tone your muscles depending on your goals:

• Home workouts for weight loss for beginners and overweight people
• Workout at home for weight loss and fat burning
• Workouts at home to tone muscles and reduce body fat
• Strength training at home to strengthen muscles and gain muscle mass

Each option offers a 3-day full-body exercise plan. You can do 3 times a week or more, just alternate 3 sets of exercises with each other.

Home workouts for beginners

If you are looking for home workouts for girls who are just starting out in fitness or are very overweight, then we offer you a simple exercise program for beginners. It consists of low-impact cardio and strength training without equipment. Exercise 3 times a week for 20-30 minutes for 1-2 months and move on to a more complex program or gradually saturate the workout with more intense exercises.

For training, we use a circular pattern: each exercise is performed for 30 seconds + 30 seconds of rest and then move on to the next exercise. After the end of the circle, we stop for 2 minutes and start the circle again from the first exercise. We repeat the exercises in 3 circles. If the exercise is performed on two sides, then we perform 30 seconds first on one side, then 30 seconds on the other. Each lap will take you 7-8 minutes.

Day 1

2. Raising the leg (on both sides)

3. Static bar (you can kneel down)

Day 2

2. Plie squat

5. Bringing the hip lying on its side (on both sides)

Day 3

1. Raises the legs

3. Side lunge (on both sides)

4. Walking with arms spread and shin overlapping

5. Lateral leg raise on all fours (on both sides)

Workout at home for weight loss and fat burning

If you are looking for a home workout for girls who want to lose weight and have at least some fitness experience, then we offer you a set of exercises for burning fat based on cardio exercises and exercises for muscle tone. In this version of home workouts, you also do not need additional equipment.

For classes, we again use a circular pattern: (for a start, you can do 1-2 circles, see how you feel) ... If the exercise is performed on two sides, then we perform first on one side, then on the other. Each lap will take you 8 minutes.

Day 1

2. Walking lunges forward

5. Raising the leg to the side (on both sides)

6. Twisting in the side bar (on both sides)

Day 2

2. Bulgarian lunge (on both sides)

5. Swing the leg (on both sides)

Day 3

2. Raising from a chair with a raised leg (on both sides)

4. Jumping in the plank with leg extension

5. Raising the leg up (on both sides)

Workouts at home to tone muscles and reduce body fat

If you are looking for home workouts for girls who are not overweight, but want to tone the body, then we offer you a set of exercises to strengthen muscles and reduce body fat. Unlike the previous scheme, only one cardio exercise is included in the circle, the rest of the exercises are aimed at muscle tone and getting rid of problem areas. You will need 2-5 kg \u200b\u200bdumbbells.

We train in the same way in a circular pattern: we perform each exercise for 40 seconds + 20 seconds rest and then move on to the next exercise. After the end of the circle, we stop for 1-2 minutes and start the circle again from the first exercise. We repeat the exercises in 3-4 circles (for a start, you can do 1-2 circles, see how you feel)... If the exercise is performed on two sides, then we perform first on one side, then on the other. Each lap will take you 7-8 minutes.

Day 1

2. Pulling up dumbbells in the bar

4. Push-ups (you can kneel)

5. Lunge in a circle (on both sides)

Day 2

1. Lunge in place (on both sides)

2. Breeding hands with dumbbells in an incline

5. Spider plank

6. Twisting to the side (on both sides)

Day 3

1. Diagonal lunges (possible with dumbbells)

2. Side bar (on both sides)

I present to your attention a training program for girls beginners in the gym. The purpose of this complex is to prepare novice girls who go to the gym for the first time or take a long break in training.

The most common misconception or myth among girls is that they become masculine after going to the gym. The stereotype of girls turning into Schwarzeneggers in a skirt after weights or on the machines is ubiquitous. This is absolutely not true.

In practice, even guys find it difficult to become more masculine, despite the fact that they are dominated by the male hormone testosterone and are more prone to gaining muscle mass. Therefore, girls, I give you a guarantee that you will definitely not turn into a man in a skirt from visiting the gym. For this to happen, you need to spend a lot of effort, time and money on chemicals that are very harmful. And with regular training on the body's own capabilities, you will only raise muscle tone, become slimmer and improve health.

Working out in a sports club and doing strength exercises, you can slightly increase muscle mass, thereby increasing the metabolic rate, due to which excess fat will be more actively burned and unnecessary calories are wasted. So you can lose weight and get rid of fat, which has always hindered you, or simply not gain it.

Through strength training, you will strengthen the muscle corset that will keep your figure lean and athletic.

For training in the gym, you need to keep a training diary, in which you note the weight progress according to a pre-planned training program. You must always clearly understand what needs to be done, how many times and how much weight you need to use. Without a pre-planned training plan and without knowing the technique of performing the exercises, at best, you can not get any results from training, and at worst, you can get injured.

If you are just going to the gym or you have had a long break in training, then you need to engage in general developmental complexes for all muscle groups for the first 2-4 weeks. An example of such a training program for beginners can be found here. The first workout plan is designed for absolute beginners and will help the muscles get used to the increased physical activity and prepare the body for more serious workouts.

Now let's move on to the training program for girls for the gym

The program for beginner girls in the gym is designed for 3 sessions per week, the main goal is weight loss. You need to visit the hall with a break of one day. That is, you can go to the gym on Monday-Wednesday-Friday. If you have a lot of excess fat, but you already have experience in sports and the body is sufficiently prepared, then the complex can include aerobic training (for example, running or cycling) on \u200b\u200bdays off from visiting the gym. This will increase your calorie burn and speed up your weight loss, but don't overdo it.

The first three phases of training for girls who are just starting to work out in the gym

Program for the 1st month of classes in the hall for girls

Cardio	10 minutes Pulse 100-120
Stretch warm-up	10 minutes
Hanging leg or knee raises (abs)	3xMAX
Seated Leg Extension	3x10-12
Lying leg curls	3x10-12
Short hyperextension (hip support)	3x10-15
Reverse Grip Row of Vertical Block	2x10-12
Bench press dumbbell or flattened hands in Butterfly	3x10
Dumbbell bench press standing or sitting (shoulders)	3x10
Seated Dumbbell Biceps	2x10-12
T Extension of the arm with a dumbbell from behind the head, sitting (triceps)	2x10-12
Shin, standing on one leg, with a dumbbell	3x8-12
Crunches on a horizontal bench (press)	2xMAX

You need to train according to this program 3 times a week, with a break of one day between workouts. In this program, the goal is not weight on machines and barbells, the main thing is technique and muscle work when doing exercises.

When you first come to the gym for your first workout, do cardio and warm-ups as indicated in the program, in the same time range. Do the rest of the exercises for the first time only one approach. Take a break between sets for no more than a minute.

The second workout should be done with more intensity. It is necessary to do two approaches in each exercise, and it is advisable to shorten the break to 50 seconds between approaches or even less.

The third workout should be complete, that is, do everything as written in the program for each exercise. You need to train according to this scheme 4-5 weeks (or spend 12-15 workouts) and you need to take a break from training for 7 days.

Months 2 and 3 for girls new to fitness

Day A

Day B

This training phase is designed for 3 sessions per week according to the scheme: PN-A, SR-B, PT-A, PN-B, SR-A, PT-B, etc. As in the previous phase, the first two workouts are carried out with only one approach in each exercise. At the third and fourth workouts, it is worth doing two approaches in each exercise, and, starting with the fifth workout, go to the full range of these approaches.

A very important requirement: fully master the technique of new exercises.

Starting from the 8th workout, having made sure of the correctness of the technique, you can achieve refusal in every last approach of each exercise (when working on the press, this applies to all approaches!), That is, do it while you can, and stop when you simply do not have the strength to perform the exercise! Try to keep the rest time between sets in the region of 50-90 seconds! Having worked out 20-26 workouts according to this scheme, we go to rest for 7-10 days! After resting, proceed to the next phase:

Day A

Day B

Trainings in this phase are also held every other day three times a week according to the scheme: PN-A, SR-B, PT-A, PN-B, SR-A, PT-B, etc. Rest between sets should be no longer than 60 seconds. In each exercise, the last approach must be performed to failure, that is, while you can, while you are doing. When training the press, all approaches are performed to failure.

Special attention pay attention to exercise technique. In prone leg curls and hand information in Butterfly, only one set is performed, with static weight retention immediately after the last repetition of the set! If the weight is chosen too light and it turns out to be held for longer than 60 seconds, then at the next workout it is worth increasing the burden.

After each workout, you can jog on a treadmill or on an orbit track for 10-15 minutes, with a pulse range of 120-130 beats per minute (this rhythm is optimal and safe for the heart). If training is weight loss, then after each workout, you can work on cardio equipment for 20-30 minutes, starting from the very first phase. After passing through this phase, it is worth resting for 7-10 days and starting new workouts, which are described below.

The training program plays an almost essential role in building a beautiful body. Therefore, it is best to compose it yourself in accordance with the goals that brought you to the gym. This is not at all difficult to do if you know the basic principles and rules of training. Consider what should be a training program in the gym for girls who want to achieve perfect shape.

The main tools for creating an ideal figure for girls and women are strength training and cardio loads. Strength exercises allow you to sculpt your body, like a sculptor, building muscle volume in the right places, and cardio loads get rid of excess body fat. But these tools work only in conjunction with proper nutrition.

A properly selected training program in the gym for girls, coupled with a balanced diet, can work wonders for any female figure. With their help you can:

• lose weight;
• get rid of cellulite;
• get a beautiful posture;
• give elasticity and beautiful shape to the muscles;
• build muscle volume on the buttocks, giving the figure exciting curves.

In addition, exercising in the gym will give you confidence, energy and social circle.

However, the possibilities of sports are not limitless, training programs will not help:

• change the proportions of the skeleton;
• increase the volume of the mammary glands;
• get rid of fatty deposits in problem areas - fat when losing weight leaves evenly throughout the body.

When going to the gym for the first time, you need to be aware of what you want to achieve with your training program. Goals should be set achievable, based on the individual characteristics of the physique. So, for example, it is naive for girls with large bones to set the goal of achieving model parameters, but to mold themselves into a "princess of warriors" with a harmonious figure and beautiful relief muscles is quite capable. For girls with an apple or rectangle body type, it is unlikely that it will be possible to achieve hourglass proportions, but by pumping up the gluteal muscles, they can visually make the waist thinner, and the shape more seductive.

Principles of drawing up women's training programs

A training program for women should be designed in accordance with the goals that can be achieved within the framework of the body type. The basic principles of drawing up women's training programs:

• For weight loss, in addition to strength training, you should include more cardio loads in the program - running, stepper, ellipsoid exercises.
• To strengthen the muscles and give them a beautiful shape without a significant increase in muscle volume, it is necessary to select the weight of the weights so that the exercise can be performed 20-25 times in one approach. In this case, the last repetitions should be given with difficulty. This is the so-called multi-repetition training.
• To build muscle volume, you should select such a weight of weights so that in one approach, making maximum efforts, you cannot perform more than 12-15 repetitions. This type of training is called low-repetition.
• All muscle groups of the body must be worked out. It is impossible to pump only “problem areas”, this will lead to an imbalance in the load on the spine, fraught with injuries.
• In the first 2-3 months of training, it is recommended to work out all muscle groups for each workout, the so-called. fullbody. Having mastered the technique of performing all the exercises and being drawn into the training process, you can proceed to the split training program, when different muscle groups are trained on different days.

Types of strength exercises

Strength training exercises are of 2 types:

• basicworking simultaneously on several muscle groups, they involve several large joints at once;
• insulatingworking out one muscle and flexing one joint.

The training program is based precisely on the basic exercises, which are the main ones, and the isolating ones play the role of auxiliary ones, they allow you to "refine" the muscles previously loaded with the "base".

Basic exercises can be roughly divided into categories in accordance with the most loaded muscle groups:

• leg and gluteal - Romanian deadlift, lunges, squats, leg press on the simulator;
• chest - push-ups, bench press on an incline bench;
• back muscle groups - vertical and horizontal block traction, deadlift, pull-ups, bent-over barbell row;
• three-headed - push-ups on the uneven bars, press with a narrow grip;
• press - twisting;
• deltoid - barbell thrust to the chin, dumbbell press.

Isolation exercises:

• hips - seated leg extension, mixing / dilution, lying leg curl;
• chest - information "butterfly", breeding dumbbells on the bench;
• three-headed - French press, dumbbell extension from behind the head in an incline;
• deltoid - lifting dumbbells in front of you and breeding through the sides;
• biceps - dumbbell lifts.

First, a basic exercise is performed for each muscle group, followed by an isolating exercise. But in some cases it makes sense to do the isolation first, and then the base.

For example, when pumping the buttocks in a low-rep mode (aimed at muscle growth), it is recommended to pre-tire the quadriceps with multi-repetition isolation so that when performing the basic exercise, the quadriceps are less involved in the work, and the main load falls on the gluteal muscles. This is especially true for girls with responsive muscles, who, shaking their buttocks, risk shaking their football player's quadras.

Workout plan

Any complete workout should include the following steps:

1. 10-minute warm-up that includes joint exercises and cardio;
2. The strength part, which includes at least 1 exercise in 3-5 approaches for each muscle group;
3. 20 minute cardio
4. 10 minute stretch.

Muscle groups should be worked out in the following sequence:

1. back;
2. lower back;
3. chest;
4. deltoid muscles;
5. triceps;
6. biceps;
7. legs and buttocks;
8. abdominal muscles.

This sequence is scientifically sound and it is not recommended to change it. The sequence of pumping muscles should be carried out taking into account their size and position on the body. If the legs are worked out first, they will draw on a large amount of blood, and the muscles of the upper body will not have enough of it, since it will linger in the capillaries of the legs, and the force of gravity will hinder its movement upward.

The full body strength training program includes 1 exercise of 3-5 sets for each muscle group. Number of reps - depending on whether you are aiming for muscle growth (low reps) or if you want to build elastic muscles without significantly increasing the volume (multi reps). Pauses between sets - 30-45 seconds, between exercises - 1-2 minutes.

You should be able to perform at least 3 types of exercises for each of these muscle groups and change them so that you do not get used to the load. As the training becomes easier, it is necessary to increase the weight of the weights so that the last repetition is given with difficulty.

Workout regimen

It takes at least 48 hours to restore muscle fibers, so strength training should be no more often than every other day. The optimal regimen is 3 strength training per week. The weight loss workout program also includes 40 minutes of cardio on non-strength training days.

Important points

Even a well-chosen training program will not meet expectations if you:

• you will not eat properly;
• do not master the correct exercise technique.

The correctness of the exercise is extremely important, without it it is not only impossible to achieve positive changes in the figure, but you can also harm yourself by getting injured. To master it, it is not enough to read the description of the technique and watch the videos.

The instructor's help is needed to deliver the correct technique. You can draw up a training program yourself, but you will not set the technique yourself. Therefore, when you come to the gym, start by contacting the instructor with a request to supply you with a strength training technique.

For the first few sessions, train under the guidance of an instructor with light weights and move on to full strength training gradually over 2-3 weeks. Then you can practice on your own according to your training program, but after a few months, contact the instructor again to check your technique, as it may deteriorate over time.

It is equally important to get the expected effect of the training program on the relief for girls and proper nutrition. Without a sufficient intake of protein (at least 1.5 g / kg of body weight), as well as the correct ratio of fats and complex carbohydrates in the diet, muscle growth will be problematic.

If you want to lose weight, you need to create a daily calorie deficit by reducing the amount of carbohydrates in the diet, eliminating sugar and "junk" foods (chips, mayonnaise, packaged juices, etc.). Sports can help you lose weight only if you consume more calories than you eat.

Training programs for women should also take into account such an important feature of the female body as the menstrual cycle. Approximately 7-10 days before the onset of menstruation, women experience a decline in physical performance, so at this time it is advisable to reduce working weights, reduce the load on the press and the lower body. And during menstruation, it is better to completely abandon strength training, replacing it with light cardio.

Consider how a weekly workout program is drawn up for girls who want to lose weight and build relief muscles.

Drawing up a full body program

For women and girls who come to the gym with the aim of losing weight, the full body program is suitable, in which the whole body is worked out in one lesson.

Monday

1. Upper thrust blocks per head - 4 x 20.
2. Breeding dumbbells on an incline bench - 4 x 20.
3. Seated Dumbbell Press - 4 x 20.
4. Seated French press - 4 x 20.
5. Bench press - 4 x 15.
6. Bench crunches - 3 x 25 on the top of the press and 3 x 25 on the bottom.
7. Cardio - 20 minutes
8. Stretch for 10 minutes.

Tuesday

1. Cardio - 40 minutes
2. Stretch for 10 minutes.

Wednesday

1. Warm-up: joint gymnastics + cardio - only 10 minutes.
2. Pull-ups in anti-graviton - 4 x 10.
3. T-row on the simulator - 4 x 20.
4. Press in a hummer - 4 x 20.
5. Breeding with dumbbells for deltas - 4 x 20.
6. Extension with the upper block in the crossover - 4 x 20.
7. Crossover Bottom Block Curls - 4 x 25.
8. Hyperextensions - 3 x 10.
9. Hanging Leg Raises - 3 x 10.
10. Cardio - 20 minutes
11. Stretch for 10 minutes.

Thursday

1. Warm-up - joint gymnastics
2. Cardio - 40 minutes
3. Stretch for 10 minutes.

Friday

1. Warm-up: joint gymnastics + cardio - only 10 minutes.
2. Bent-over barbell row - 4 x 20.
3. The pull of the horizontal block is 4 x 20.
4. Information on the "butterfly" simulator - 4 x 20.
5. Seated Dumbbell Press - 4 x 20.
6. Dips on the uneven bars - 3 sets.
7. Hammer dumbbell lift - 4 x 25.
8. Barbell Squat - 4 x 15
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Buying a membership and preparing a gym bag is only half the battle. In order for trips to the gym to be crowned with positive results, it is necessary to think over in advance an effective training program and strictly adhere to it throughout the entire period of visiting the gym. You can independently engage in drawing up an individual schedule and set of exercises, or you can use the recommendations of experienced trainers and get the most out of sports activities.

In the article, we will present the most effective training programs, consider the features of playing sports during the menstrual cycle, and figure out what role nutrition plays in achieving an ideal figure.

Before moving on to the list of exercises, let's note the main points of training for girls and dispel some myths.

1. Classes in the hall will not make a man-like figure. Many girls refuse to train in fitness clubs because of the fear of the appearance of impressive muscle volumes. This opinion is erroneous, since it is impossible to achieve such results without the use of anabolic steroids, but to make the figure more attractive is real. Also important is the level of the hormone testosterone, which is higher in men. You can make your figure more athletic, but you can't get male muscles.
2. The program must include both basic exercises and a separate muscle group.
3. Workouts should take place 2-3 times a week with an interval of 1-2 days. Daily loads are unacceptable for beginners.
4. The number of repetitions and approaches depends on the goal that the girl pursues. If the main goal is to lose weight or work on the relief, then you need to use small weights, and the emphasis should be on the number of repetitions. Girls who want to gain muscle mass should increase the load, while reducing the quantitative indicator.
5. Give your body a break between exercises and repetitions. Rest time also depends on the goal pursued. And to reduce weight and build muscle, the rest between repetitions should be no more than a minute, and between exercises 1.5 or 2.5, respectively.
6. Stretching should be done before each workout, preparing the bodies for subsequent loads. Jumping rope, running, squatting, or other basic exercises should be done for 5-10 minutes. The same is recommended at the end of the workout.
7. Before training, it is necessary to draw up a training diary in which you need to prescribe a program and indicate the desired results.

Effective workouts for girls in the gym

Programs can be conditionally divided into two types - working out the whole body at once and working on individual muscle groups. For beginners, the first option is preferable, since in this way you can capture the whole body at once and gradually bring it into the desired shape. At first, you should not focus on any particular part of the body that you consider the most problematic. Graduality is important in everything, and you need to start with training all muscle groups.

Full body workout program

The set of exercises of the program is aimed at working out all muscle groups in one lesson. You must visit the gym at least 2 times a week, the duration of the workout is 1 hour 10 minutes. Ten minutes are allotted for warm-up before and after the main session.

The training should take place strictly according to the plan. As soon as the set plan is overcome, you can easily begin to increase the load, and increase the repetitions. And after 3-6 months you can go to the next level.

Video - Workouts for girls in the gym

The first day

Program:

• warm-up for five minutes;
• bike 7 minutes;
• twisting on the press 3 sets of 10 times;
• traction with a barbell Romanian 3 sets of 12 times;
• in a standing position, dumbbell breeding 3 sets of 12 times;
• bench press with a medium grip approach 12 times;
• traction of the upper block to the chin 3 sets of 12 times;
• classic squats with a barbell 3 sets of 10 times;
• stretching for five minutes.

Second day

Program:

• warm-up for five minutes;
• hanging legs to work out the press 3 sets of 10 times;
• bike 7 minutes;
• in a bent state, dumbbell breeding 3 sets of 10 times;
• pull of the lower block to the belt 3 sets of 10 times;
• push-ups from the floor at least 10 times;
• squats with a bar 3 sets of 12 times;
• on a bench in a prone position dumbbell press 3 sets of 10 times;
• warm-up for five minutes.

Split program

For those who have been working on the whole body at once for several months and have achieved positive results, you can consider the Split program. Its essence lies in working on certain muscle groups. Drawing up a lesson plan is in such a way that only one muscle group is worked out once every 7 days.

We will describe a workout designed to go to the gym three times a week with a break of one day - Tuesday, Thursday, Saturday. In each session we will work out a new muscle group.

Day one - Tuesday

The muscles we focus on are the abs, buttocks and legs. We use exercise machines, dumbbells and a barbell in our work. The number of repetitions for each exercise is 10-15 times.

Program:

• warm-up (run for 6 minutes);
• lying on an incline twisting bench;
• romanian deadlift;
• squats;
• lunges;
• raising the legs with emphasis on the elbows;
• leg press;
• twisting in the simulator;
• warm-up (run for 6 minutes).

Day two - Thursday

We train the back. We use exercise machines, dumbbells and a barbell in our work. The number of repetitions for each exercise is 13-15 times.

Program:

• warm-up (push-ups 20 times);
• pulling up;
• traction of the lower block in a sitting position to the belt;
• thrust of the upper block in a sitting position behind the head;
• squats;
• pulling a dumbbell with one hand to the belt in a bent position with support;
• rod pull to the belt in a bent position;
• warm-up (run for 6 minutes).

Day three - Saturday

The muscles we focus on are chest, shoulders, triceps. We use exercise machines and dumbbells in our work. The number of repetitions is 11-14 times.

Program:

• warm-up (running for 5 minutes);
• dumbbell bench press on an incline bench;
• push-ups (how much to learn);
• lifting dumbbells to the sides;
• dumbbell divorce in the supine position;
• dumbbell press up in a sitting position;
• extension of arms with dumbbells in a standing position (alternately with each hand);
• extension of the arms to the triceps on the block;
• warm-up (squats 10 times).

You can choose the days of classes yourself, the main thing is not to forget about one day of respite between them. You can also swap muscle groups to focus on, and start, for example, with a back workout, and end the week with a workout of the abdomen and legs.

Workout and menstrual cycle

Critical days do not interfere with training and you can safely continue training even on these days. However, it should be borne in mind which activities are most effective in a particular period of the menstrual cycle, before and after.

One month can be roughly divided into three phases:

• menstrual (1-6 days);
• fasting menstrual (7-13 days);
• ovulation (14-28 days).

Stretching the muscles and ligaments is the best option for the first phase. You can also do body flexibility exercises.

The second phase allows for speed and endurance training. Also during this period, an increase in power load is allowed.

Is it important to eat right?

Don't underestimate good nutrition. On the way to an ideal body, not only strength loads, daily routine are important, but also the presence of healthy food in the diet, and even better, its predominance. Eating a healthy diet will help make the forms more appealing and boost immunity.

In the event that weight loss is chosen as the main goal of training, it is necessary to reduce the amount of food consumed, containing calories. But to build muscle, their number will need to be increased.

To give the body a relief, it is imperative to follow the diet and consume enough water. On the day of training, it is necessary to knock out up to 2 liters of clean water, and on ordinary days up to 1.5. It is important not only to count calories, but also to monitor the ratio of proteins, carbohydrates and fats.

To achieve the desired result, you need to create an effective training program. Only correctly selected exercises, strict adherence to the exercise plan and proper nutrition will help bring the body into good shape.

In working on a figure, an integrated approach is important and the exclusion of at least one component can significantly slow down the achievement of results, or even make them impossible.