On the Internet, little attention is paid to what exactly is worth doing in gym a girl who wants to improve her shape. There is especially little information for beginner girls who are just planning to start going to the gym. Now we will fill this moment by dividing the exercises into "correct" - contributing to the creation of an ideal figure, and "incorrect" - ineffective.

After reading this material, you will understand why it is worth doing certain exercises, which will help save a lot of time and bring better results. It is often embarrassing for beginners to ask the trainer or more experienced visitors the purpose of each of the simulators and the exercises for which it was created.

And you need to do this, because in order to properly deal with possible problem areas or simply proportionally improve your forms, you need to use the right equipment.

Features of the female body

Before going to the gym, every girl should understand the main differences in the male and female body, as well as the peculiarities of the influence of physical activity.

Low Testosterone

Compared to the male body, a woman has significantly lower testosterone levels. Namely, he is responsible for muscle building, so it is extremely difficult for a girl to achieve male muscle volume. Even if you constantly use free weights, it will be difficult to get closer to male parameters. Therefore, there is no need to be afraid of decent weights, a girl cannot achieve masculinization under normal conditions.

More fat mass

The figure of the fair sex "by default" has 7-10 percent more body fat, when compared with male indicators. This entails the need to increase the volume of cardio training. Girls are well affected by supersets and circuit training, which quickly eliminate excess body fat and give spectacular shapes.

High estrogen levels

Compared to men, women have more estrogen in their bodies. It is he who leads to the appearance of extra pounds. Anaerobic loads aimed at increasing muscle mass are able to maintain the metabolism in the female body and prevent the figure from “blurring”.

Higher stamina

Women are more enduring than men and have a low pain threshold. To put it simply, girls whine less and are better able to endure pain. This means that a long workout tires the fair sex less than a man.

Physiological features

Critical days or disturbed menstruation can adversely affect training. During these periods, the girl usually rolls back in the progress of training a little back.

This is what every girl who plans to visit the gym should take into account. Now, in order to determine the direction of further discussion, you need to understand the reasons why girls often want to get into the gym. There are the most common causes, which will be confirmed by most of the girls:

• elastic and strong buttocks,
• tightened arms (often the skin from below),
• shaped chest,
• slim stomach.

For approximately these reasons, most often a girl seeks to do fitness in order to give her figure a better shape. This means that exercises and simulators need to be chosen exactly those that will have the maximum impact on these zones, or rather, 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 for use in your program.

The best exercises for girls in the gym

No matter how many questions you ask a girl in the gym, she will never call free weights the best exercises. It is not known why, but many are afraid of barbells, dumbbells, pancakes and vultures. But without them, there is nowhere in high-quality training, because this is the only way to have a proper effect on muscle tissue.

For optimal results, a girl is recommended to combine free weights in general strength exercises and isolated muscle exposure in simulators (read about basic and isolated exercises in this article). Let's take a look at the recommendations one by one.

Strength exercises for a girl

1. Barbell squats. For the development of the legs, this is the most effective activity. So, if a girl wants to attract the attention of every man to her legs, squats with a barbell must be present in her program. Initially, you need to study correct technique implementation and apply it no more than 2 times a week.

2. Deadlift. A general exercise capable of stimulating every muscle. The technique is difficult to perform, so be sure to master it in detail before moving on to regular classes. It is better to start with an empty neck and under the supervision of a professional trainer. If the arms tire before other muscles, then you can use plinths or do deadlifts in the frame. For girls, it is desirable to perform the exercise no more than 1 time in 2 weeks .

3. Pull-ups. A few of the girls are able to lift their weight to the second floor, so we use the crossbar. To begin with, we study the correct pull-up technique, and if after that it doesn’t work out, then the graviton, a special simulator, will be an alternative.

4. Lunges. A great exercise to build a tight butt, whether you use a barbell or dumbbells. Regular strength exercises will give a rounded shape to the buttocks and tighten the legs. It is recommended for a girl to perform lunges no more than 1 time per week.

5. Plank. A universal exercise that contributes to the formation of a strong corset of muscle tissue (lower back + abs). This muscle group takes part in many movements, so the progress of all other exercises related to free weight depends on the level of their development. Bars. An effective technique for developing the entire top, in particular, the shoulders and triceps are well developed. If the hands are very weak, then you can use a separate simulator with a counterweight. A similar effect has push-ups from the bench.

6. Wiring dumbbells, bench press, push-ups. In fact, in the gym it is difficult to see a girl performing the listed exercises. Many consider this an exclusively male occupation, but if you need to strengthen your chest muscles, then there is no more effective exercise. Therefore, if the chest sags, it is worth using these opportunities, but no more than 1 time per week.

Of the free weight exercises, that's all, it remains to consider simulators that can also have a significant effect on certain muscle groups.

Exercises on simulators for girls

1. Buttocks. Surely elastic buttocks always attract men's views, so you can’t do without isolating exercises for these muscle groups. By the way, girls with pear and hourglass figures are the most popular among men. To get the perfect shape of the buttocks, we use special exercises on simulators.
2. Breast. The second part of the girl's body, participating in the "bride". Now every member of the stronger sex is able to practically "see through clothes", so corrective and supportive underwear is already able to provide reliable cover. So, we use exercises on simulators that can tighten and adjust the shape.
3. Stomach. A flat stomach for many girls is just an unstoppable dream. Everyone is ready to show off on the beach, so to make a dream come true, we use basic exercises using simulators and admire the result.
4. Arms. Flabby arms are not able to attract anyone, and a common phenomenon is when the skin hangs from below when raising the arms from below. Correcting this is difficult, but quite realistic, for which you need to use isolating exercises on the forearm, triceps and biceps.

These are the main recommendations when going to the gym, but there are common mistakes that many girls make. Often the wrong simulators and exercises are chosen, which does not bring any benefit, and sometimes can do harm. Therefore, we will consider them, because only the correct information can protect against similar behavior.

The goals of going to the gym for men and women are also different. If the first seek to get more muscle mass, then the latter want to provide a toned shape and remove body fat. Therefore, everyone has their own training programs, which must be taken into account. There are several erroneous exercises that slow down progress for girls.

Abdominal trainers

Any girl just raves about a flat stomach. Therefore, the first thing that the fair sex is looking for is a press simulator that makes it possible to do twisting with weights. But such exercises are not capable of giving a good effect, because they will visually expand the waist, through the active growth of the abdominal muscles. And just noticeable muscles are not needed, it is enough just to remove body fat, for which twisting without weights is enough.

Shrugs with dumbbells

This "shrug" of the shoulders is aimed at the growth of the trapezius muscle group. But this is good for a man, along with this exercise cannot give the female figure the desired shape.

Weighted bends

Many girls find this exercise effective for eliminating the sides, the so-called ears on the hips. But this is a delusion, because in reality, lateral extensions and tilts with dumbbells contribute to the expansion of the waist. If you need to remove the “ears”, then you will have to focus on the formation of the right diet and the side bar or bike.

Sitting leg extension (simulator)

The tendons near the patella are much weaker in a woman than in a man. And for a high-quality load of quadriceps with the help of a simulator, significant weights will be required. This means that the simulator is not suitable for high-quality exercise. An alternative would be squats against the wall on one leg.

Reverse lifts (buttocks, machine)

Although the simulator was designed to load the gluteal muscles, it has low efficiency. It is not worth spending time on it, it is better to focus on other activities.

Bench press in the Hummer

Pressing in a sitting position on a special power simulator causes excessive stress on the shoulder joint. Together with the peculiarity of the technique, the joints have a vulnerable biomechanical position. Given the increased fragility of the female shoulder, this can cause injury, because it is not always possible to perfectly follow the technique of the exercise.

Thrust of the upper block behind the head with a wide handle

A good exercise for working out the upper back. But if the shoulders are not flexible, then it is difficult to follow the technique here. Given the fragility of the woman's shoulder, there is a high probability of injury, and this will eliminate any stress on the body for a long period of time.

Cardio equipment

In any gym, cardio machines are always occupied by girls. It is not known when they will be released. Of course, for a girl, aerobic activity comes first, but more than 3 times a week and longer than 40 minutes do it this way it is forbidden. Therefore, it is better to combine sprint races and calm running no more than this period of time.

conclusions

Based on all this information, you can build an excellent and effective program, acting precisely on problem areas. Well, if there are no problem areas, then this information will allow you to create the perfect figure for a girl, taking into account the characteristics of her body.

Most of the exercises presented in the review are optimal for women and can be performed at home. With the help of these exercises, you can achieve the desired results in losing weight, remove excess fat from the abdomen, strengthen your back, get beautiful hips and elastic buttocks and achieve a slender and harmonious figure in general.
All that is needed for this is albeit not too long, but constant classes. Even half an hour of exercise a day will help to achieve good results.

30 top fitness exercises for women

Warm-up exercises

The main purpose of the warm-up is to gradually increase body temperature and warm up muscles that are in a state of inactivity.

Jumping with arm swings and leg extension

This is one of the most basic and fundamental exercises in gymnastics.

Its implementation is simple, but it is also incredibly healthy. Exercise burns an incredible number of calories, warms up the body perfectly, stimulates the heart muscle and makes you stronger.

Feet shoulder-width apart, back straight, arms down. Next, bend your knees a little and make a small jump up.
While jumping, spread your legs wide. At the same time, raise your arms wide apart and bring them together above your head. When landing - legs apart, hands on top.
Then, jump up again and return to the starting position.

Running in place with knees high

Excellent workout for legs and hips.

Burns fat and improves lower body flexibility.

During classes, you should adhere to the usual running pace. Raise your legs to parallel with the floor. You can only breathe through your nose.
Running is recommended to be carried out with short-term slowdowns or accelerations of movement.

Full body exercises

Recently, most girls want to have not just a wasp waist and thin, slender legs, like a model, but a sculpted body and an athletic figure. Relief training is becoming more and more popular and in demand among the fair sex.

Straight arm plank

The plank exercise is considered one of the most effective exercises for pumping the abdominal muscles and most other muscles.

It is unique in that it works out several different muscle groups at the same time without devices and simulators. These are the abdominal muscles shoulder girdle, arms, back, legs, buttocks. It also increases the endurance of the whole organism, helps to lose weight due to the acceleration of metabolism, and even improves the psycho-emotional state.

Exercise technique:
Take an emphasis lying down. From this position, rise in such a way that you rely only on your palms and toes.
The hands should be exactly under the shoulders. Do not bend your legs, keep them straight. The back position is absolutely straight. The shoulder blades are down.
Do not round your back or stick out your tailbone. The gaze is directed forward. The press must be kept at maximum tension and not relaxed until the end of the plank.
Feet can be placed together, or can be parted to shoulder width. The wider the feet are, the easier it is to perform the exercise, but at the same time you will reduce the efficiency of the muscles.
Breathing is calm and continuous.

side plank

The side blank is a more advanced variation of the basic version of the exercise.

The difficulty lies in balancing on two, maximum three points of support. On the first attempt, this technique is not done and it is difficult to stay in this position. If it works out, after a couple of weeks you can observe a toned figure and a decrease in “reserves” of fat.
The essence of the side plank is alternately balancing each side above the floor, leaning on the palm or elbow and the outer part of the foot. This hang-up engages and trains more muscles than a regular plank. The result is more intense calorie burning and muscle training.

Exercise technique:
Lie on your side, on the mat, straighten your legs to be comfortable. For greater comfort, place your elbow under your shoulder and place your palm perpendicular to your body.
Rise up on your elbow, make sure you are comfortable and your shoulder and elbow are in a straight vertical line. The elbow set aside does not fit. This must be done in order for you to feel stable. The legs are extended in a straight line and lie on top of each other.
Now lift your feet forward. You can put the second hand, which is on top, on your side, rest against your waist, put it behind your head or lift it up.
Take your eyes off your feet and look straight ahead. You can’t lower your head, it will be difficult to breathe and perform the exercise.
Breathe into your belly, slowly and deeply. On the next breath, lift your buttocks off the mat. Keep balance on the elbow and side of the foot. To do this, you need to tighten the muscles of the body, buttocks and legs.
To avoid loosening of the body, the muscles must be kept tense and imagine that there is a stick (rope, thread, wire) from the heels to the head and you need to keep it even with your body.
During the execution of the bar, you should feel how tense the body is. “Hanging” of the body does not occur due to raising the buttocks alone. It is necessary, tensing the muscles, to raise and hold the body on two points of support.
If it is difficult to perform the exercise with straight legs lying on top of each other, you can move one leg slightly forward or bend the lower leg at the knee. Be sure to breathe evenly and deeply.
The entrance to the bar occurs on inspiration. Be sure to record the time spent in a static pose.
The minimum time that can be considered a workout is 15 seconds, the maximum is 90. If desired, the time spent in this position can be increased.

burpee

The legendary crossfit exercise that does not leave anyone indifferent.

He is either adored or hated with all his heart.
Burpee is an exercise that combines several consecutive movements, such as squatting, lying down and jumping. Its peculiarity lies in the fact that in 1 cycle of its implementation, the athlete works out the maximum number of muscle groups of the body, using almost all the main ones. But the leg muscles undoubtedly receive the key load.
Burpees are a multi-joint exercise that engages the knees, shoulders, elbows, wrists, and feet. And everyone is quite active.

Exercise technique:
Starting position - standing. Then we sit down on the cards, rest our hands on the floor in front of us - hands shoulder-width apart (strictly!).
Then we recline our legs back and take the position of emphasis lying on our hands.
We do push-ups in such a way as to touch the floor with the chest and hips.
Quickly move back to the handstand position.
And also quickly move to position number 5. With one small jump of the legs, we return to the starting position. In fact, 4-5 steps is one movement.
And the finishing touch is a vertical jump and a clap overhead. (Note: Be sure to be completely upright and clap straight over your head.)
You can not slouch - the back should be straight.

Pushups

Push-ups are one of the most effective and common functional exercises among athletes.

Considering what muscles work when pushing up from the floor, it is fair to say that this exercise not only strengthens the elbow ligaments, tendons, loads the chest and triceps.
Regular push-ups burn a large amount of calories, which makes the exercise a good helper in losing weight.
Due to push-ups, metabolism improves, and the process of lipolysis (fat burning) proceeds much faster. Local load on the chest and triceps will visually improve the muscle relief and “tighten” these places, which is especially important for women during the recovery period after childbirth and breastfeeding. Regular push-ups will help to remove excess accumulated adipose tissue and get rid of cellulite on the arms, which will only emphasize the athletic shape.

Exercise technique:
Take an emphasis lying down. It is important to keep the whole body straight and taut like a string, only then the exercise will be performed technically correctly. The shoulders should be slightly above the level of the pelvis, in no case vice versa.
Statically tighten your abdominal muscles to make it easier for you to control the position of the body. Place your palms at shoulder level parallel to each other, do not bring them forward or backward. The optimal setting of the hands is at the level of the width of the shoulders or slightly wider.
Elbows look strictly back. Do not place them to the sides - this position is extremely traumatic for the elbow joints and ligaments. The gaze should not be directed straight down or straight ahead. Position your head in a comfortable position without rounding your cervical spine.
Begin to slowly lower yourself down, bending your elbows and at the same time inhaling. Remember to keep your back straight. Get down to education right angle between biceps and forearm.
Then straighten your elbows, exhaling, and return to the starting position.

Run

Running is one of the most popular types among all sports disciplines.

Running is not only for amateurs who want to get in shape and stay healthy, but also for professionals.
There are many benefits to your health and life in general by running. Only with the right running technique, breathing, moderate heart rate, you can benefit from training, otherwise, no less harm can be done.
The main load when running falls on the muscles of the lower leg (soleus, calf), thigh muscles - the quadriceps and biceps muscles, as well as the gluteal muscles. But you can’t judge running only by the movement of the legs, the rest of the muscles also receive sufficient load.
Thanks to the simultaneous movement of the arms while running, the muscles of the torso, abdominals, muscles of the back and arms are also constantly in tension. Therefore, running affects even the smallest muscles of the body, strengthens not only the legs, but also brings the whole body into tone.

Exercise technique:
When running, it is important to keep the axis of the spine in a natural position - you can not take the pelvis back, performing a strong tilt, or push the pelvis forward, tilting the body back. Both positions will slow down the speed and negatively affect the joints and spine.
The foot must be in full contact with the ground or track. Land on the center of your foot, not your heel or toe.
Move your arms at the same time as your legs move, your arms help you accelerate better and make your torso muscles work.
Don't hold your breath and don't breathe too fast. Inhale through your nose and exhale through your mouth, slowly releasing the air. Try to inhale when the right foot touches the floor, this will avoid internal pressure on the organs, and eliminate pain in the side.
The feet should be in a position parallel to each other, not withdrawing inward or apart.

Press exercises

To get a well-defined relief on the stomach, you will need to follow a strict diet. But in any case, it is the training on the press that can make your stomach flat and toned.

Vacuum

Vacuum is one of the most effective exercises for toning the abdominal muscles.

The effect is achieved by alternating contraction and relaxation of the transverse abdominis muscle in combination with a controlled breathing pattern.
If you perform a vacuum of the abdomen in accordance with all the rules, you can significantly reduce unwanted waist size within a month or two of constant training.
Exercise "vacuum" is, first of all, the work of the transverse muscle (which is considered the most capricious and lazy abdominal muscle), which is obliged to support the internal organs of the abdominal cavity and the spine.
It is transverse not only in name, but also in character: practically none of the exercises for the press affects it so tonic as the performance of the "vacuum".

Exercise technique:
take a starting position (standing straight or lying on your back);
take a deep breath, gaining the maximum amount of air into the lungs;
while exhaling, draw in the stomach, trying, as it were, to “glue” its front wall to the back; hold this position for 10-15 seconds (at the initial stages);
return to starting position.

Raising the legs off the floor

A universal remedy for maintaining the tone of the abdominal muscles in any circumstances

Doing leg raises while lying on the floor is an easier version of hanging leg raises. The exercise can be easily done at home. This does not require any additional devices.
What are lying leg raises used for: to strengthen the abdominal muscles, especially their lower part, at any level of physical fitness; to increase the strength indicators of the abdominal press and its endurance, as an element morning exercises for children and adults.
Exercise has a therapeutic effect on the body. In particular, it is used as an element in the prevention of osteochondrosis and intervertebral hernia, and is also suitable for rehabilitation after abdominal operations on the peritoneum.

Exercise technique:
Starting position: lying on your back, on the floor.
Raising your head is not recommended, as this makes the exercise easier. Legs together. We start raising both legs to an angle of 45-60 degrees, maintain a pause of 1-2 seconds in the raised state and lower it back.
There are two options for this exercise:
1) lowering the heels to the floor. This is easier to do, since when you touch the floor, your press is resting.
2) without lowering your heels to a horizontal surface, leaving 1-2 cm to it. This is the most effective version of the exercise, which keeps your abs in tension all the time.

Twisting

The crunch is one of the most effective abdominal exercises.

By doing it, you can pump up beautiful cubes or simply strengthen and tighten your stomach.
What muscles work: the rectus abdominis, primarily the upper part of the rectus muscle.
Difficulty of execution: medium, the exercise is suitable for beginners.
The twist is done by rounding the back, not by "bringing" the shoulders to the knees with strong hip flexion. When performing the exercise, round the spine, and move your shoulders forward.

Exercise technique:
lie on the floor or on an incline bench;
leave your legs straight or bend at the knees;
gently bend the body, lifting your shoulders off the floor; straighten up,
returning to its original position.

Reverse crunches

Reverse crunches or crunches are one of the most effective lower abs exercises.

This exercise is no less effective. It is designed for the lower region of the abdominal muscles. Perform it in the opposite way - the press is worked out by lifting the legs, not the body. This exercise can be done lying on the floor or on a bench.
With a similar nature of movement, namely, when we begin to twist from the lower body to the upper, the lower region of the rectus abdominis is better included in the work. Thus, we give the press a load from a slightly different angle. The same muscle works, but in a different way, which has a good effect on the effectiveness of the exercise. Training the abs from different angles allows you to make it strong and get the desired cubes, if you also work on burning fat.
As a result of regular exercise, you will ensure the active development of the press. The stomach will tighten, over time you will be able to find the desired relief.
In addition, the exercise is good because the load on the lower back during its implementation is much less than with classic twists.
Also, when performed correctly, reverse twisting has a beneficial effect on posture.

Exercise technique:
First, lie on your back, lift your legs and bend them at the knees. Now you need to lift your legs, while bringing them closer to the body (your knees should move towards your chest), and also folding your buttocks.
When you reach the point of peak muscle contraction, stop for a second and return your body to its original position by slowly lowering your legs. But don't put them on the floor. During the entire approach, they should be on weight - this is important for high-quality muscle development.
The positive phase of the exercise is done on exhalation, and the negative phase on inhalation, but in this case, exhalation should be performed only at the point of peak contraction. That is, while performing the main movement, we gradually hold our breath.
The optimal number of repetitions of the exercise is 10-25.

Side crunches

Diagonal twists or side crunches are one of the most effective exercises for pumping the oblique abdominal muscles.

Exercise technique:
We take the starting position on the mat: lying on your back, bend your knees and turn them slightly to the side (opposite to the side whose muscles you will train).
If you work out the muscles on the left, then the legs are turned to the right. Place one hand behind your head, and place the other on your stomach (you can use it to control the contraction of the press) or next to the body.
We exhale and pull the right elbow to the right knee, linger for a few seconds and take the starting position while inhaling.
We repeat 12-15 times in three sets.

Exercises for the buttocks and thighs

The buttocks area is often a zone of "attack" of body fat. This is because this part of the body, as a rule, is least exposed to physical stress. For this reason, lymphatic drainage is disturbed, fat deposits appear, which can be dealt with only by using several methods at once in a complex.

Classic deadlift

The deadlift is one of the most common exercises among all sports disciplines.

This exercise is excellent for gaining muscle mass, increasing strength, since here we can work with serious weights, while engaging almost all muscle groups of our body.

Exercise technique:
With the classic deadlift, we take the bar at shoulder width, the legs are a little narrower, the feet are parallel to each other.
The bar of the bar is as close to the shins as possible, so it is recommended to use leggings when performing deadlifts. The shoulder blades and shoulders are laid back a little.
The movement begins with the movement of the legs - the bar must be “torn off” by the effort of the quadriceps and buttocks.
When the bar has passed 20-30% of the amplitude, you need to start moving with your back, fully straighten in the lower back and fix in the final position.
You can use dumbbells instead of a barbell.

Squats

Squats - effective method tighten the buttocks and tidy up the legs.

The hips and buttocks are one of the most problematic areas of the female body, because it is in these areas that the fat layer is deposited in the first place.
Benefits of squats:
strengthen the muscles of the thighs, the cortex;
improve posture;
build muscle mass (when using additional weights);
involve most of the muscles of the lower body;
create the necessary load on the cardiovascular system;
increase the endurance of the body;
improve coordination of movements.

Exercise technique:
Set your feet shoulder-width apart and lower yourself as low as possible.
Make sure that the knees do not go beyond the line of the socks, and the back remains absolutely straight.
Repeat the exercise 10 times. Thus, you give a load to all the muscles of the legs and buttocks.

Lunges

Lunges are considered one of the most effective and beneficial exercises for pumping the gluteal muscles.

This is a classic exercise for the muscles of the legs and buttocks, which is used in strength, aerobic and interval training.

Exercise technique:
During the entire lunge cycle, you should keep your upper body upright: back straight, shoulder blades together, stomach tucked in, shoulders down. The gaze is directed forward.
The front and back legs should be bent so that the thighs and lower legs form a right angle. Also, a right angle should be between your body and the thigh of your front leg.
The thigh of the front leg in the lunge should be parallel to the floor, the knee does not go beyond the toe. The knee of the back leg is a few centimeters from the floor, but does not touch it.
The step forward during the lunge should be wide enough and amplitude. Narrow stride lunges put more strain on the quads, while wide stride lunges put more pressure on the glutes.
It is important to distribute the weight evenly between the two feet, shifting the weight a little more to the front foot. To maintain balance, turn the toe of the front foot slightly inward. When returning to the starting position, push off the floor with your heels.
Engage your glutes and hamstrings while lunging. They should be tense, you should feel a stretch in the gluteal muscle. To do this, you can slightly bend the lower back.
It is better to perform lunges first on one leg, then on the other. There is an option to alternately perform lunges, but this is technically more difficult and reduces the load on the gluteal muscle.
Stay focused throughout all stages of the exercise to maintain balance and avoid injury.

Glute Bridge

Thanks to the gluteal bridge, not only the shape and size, but also the strength of the gluteal muscles changes.

It is a buttock lift that is performed from a prone position. You should not set yourself up in advance that, due to the presence of the word "bridge", this exercise requires excessive flexibility and plasticity. This is not true. It is quite simple and easy, can be done at any level of sports training.
Exercise technique:
Starting position - lying on your back, emphasis on bent legs, arms along the body, lower back tightly pressed to the floor; Position of action - on a deep exhalation, the pelvic region and the back rush up until the body takes the position of an even stretched string. At the same time, the lower back should be slightly tucked so as not to overload it. At the highest point, we squeeze the buttocks as much as possible; Return position - while inhaling, without ceasing to compress the gluteal muscles, we return to the lowest point.

hyperextension

Hyperextension is one of the basic exercises for strengthening the back muscles.

This exercise is a strength exercise. To provide support to the body, it must be performed on a Roman chair. The correct technique for performing hyperextension allows you to strengthen the buttocks, muscles of the core and lower back.
The advantage of hyperextension is that it can be performed by both advanced and novice athletes. The main thing is to master the correct execution technique, which will allow you to get the most out of the exercise.
Exercise technique:
They lie face down on the bench, and the legs in the area of ​​\u200b\u200bthe shins are fixed on special platforms.
The body is straightened, crossing the arms in front of the chest, thereby taking the starting position.
The back is kept straight and exhaled, slowly lowering down to the maximum possible.
The lowering of the body should fall on the inhalation of air, so that both the dorsal lower and the biceps of the thigh muscles are stretched.
They begin to rise up, exhaling. It should be clearly felt how all the muscle groups to which the exercise is directed are reduced.

Pulling the leg back with an emphasis on the hands

This is one of the best exercises that targets the gluteal muscles.

If you want to get rid of cellulite, then this exercise is for you.
Exercise can do wonders for your thigh and lower back muscles. This exercise is also called the hip extension on the floor. You don't need any special equipment to perform this exercise.

Exercise technique:
Get on all fours, emphasis on hands and knees, for convenience, you can use a fitness mat.
Hands are at shoulder level, below them. Knees and hips are straight. The torso, as well as the head, are located directly.
Start lifting your right leg, keeping the angle at the knee, until the thigh is parallel to the floor. In this case, the leg should be directed towards the ceiling.
Try to take your leg back as much as possible, the upper body and the press do not strain.
Lower your leg to the starting position, then repeat the same with your left leg.
Do at least 8 reps with each leg

Leading the leg to the side with an emphasis on the hands

The easiest exercise to work out the buttocks and the outer thigh at the same time.

It is a variation of the classic bent leg back swing.

Exercise technique:
Get down on the floor (mat) and take an emphasis on your elbows and knees: knees under the hips, and palms a little further than shoulder level.
Maintain a natural arch in your lower back.
The gaze is directed downward in front of you.
Bend your left leg at the knee to an angle of 90 degrees and pull the sock towards you.
Take your left leg to the side, and then return it to its original position, make sure that the back is as motionless as possible
Similarly, the exercise is performed for the right leg.
Perform the required number of times (for two legs)

Back exercises

Back training is a fundamental factor in the further and development of the growth of the athlete's muscles. The back corset is involved in almost all basic exercises, and in terms of size, this muscle group takes second place, second only to the legs.

Breeding dumbbells sitting in an incline

An effective exercise for high-quality study of the back muscles

Incline dumbbell raises allow you to work out the muscle much better, because, when working with free weight, more muscle fibers are turned on, and energy costs increase. This version of the swings is performed while sitting, while lying on the hips with the stomach, this helps to concentrate more on the movement of the hands. The emphasis will help not to think about the position of the spine, but you should not forget about the quality of the technique at all.

Exercise technique:
Sit on the edge of the bench, hold small dumbbells in your hands, lie with your stomach on your hips. Hands hang freely above the floor, elbows are slightly bent and turned to the sides.
Exhale: we perform reverse dilutions of dumbbells through the sides, without lifting the body, the position of the body does not change.
Inhale: Slower than the swing up, lower the dumbbells down.
Perform 8-12 times, the lower the weight of the load, the more repetitions. Total 3-4 sets with a rest of 1-2 minutes.

Bent over arms with dumbbells

The exercise as a whole strengthens most of the back muscles very well.

Leaning back with dumbbells is designed to develop the latissimus dorsi, trapezius muscles, triceps, and rear deltoid muscle bundles.

Exercise technique:
Prepare dumbbells of the desired weight. Stand next to them, lean forward and take the dumbbells in your hands, maintaining the tilt position. The back is straight, parallel to the floor, the lower back is arched.
Legs about 10-20 cm wide, slightly bent at the knees.
Push your arms back vigorously, keeping your arms slightly bent at the elbows. Bring your shoulder blades together and feel the contraction of the trapezius and latissimus dorsi. Hold for a moment in the highest position and slowly return the dumbbells back to the starting position.
Repeat as many times as needed.
Exhale as you move your arms back, inhale as you lower your arms.

Superman

A simple but extremely effective exercise for the back muscles, especially in the lower part, including the buttocks.

Strong elastic buttocks are the dream of every woman, and the superman exercise actively contributes to its realization.
Here are involved: the extensor muscles of the spine; muscles of the back of the thigh (biceps, gluteus maximus, semitendinosus and semimembranosus). This is also a great exercise for the press, because during its implementation you have to balance on your stomach, which strengthens its muscles, and therefore the "superman" should be included in weight loss training programs.

Exercise technique:
Starting position: lying on your stomach, stretch your arms forward with your palms on the floor; raise your head slightly.
Legs and upper body, starting from chest level, tear off the floor and lift as high as possible.
At the same time, the arms are extended forward and parallel to the floor, the whole body is tense, stretched and balanced on the stomach.
The pose should commemorate the flying superman. Hold this position for at least 2-3 seconds, and then slowly return to the starting position.
Perform three sets of 30 repetitions to provide intensive work on the target muscles.

Hand exercises

It is possible to form a beautiful line of arms and elastic muscles with the help of a special set of exercises aimed at the forearms. It is this area that is problematic for many women. Fat deposits are deposited in this area, and the skin may also sag due to muscle weakness. Strength training will give results in two months. The muscles will become stronger, their relief will be outlined.

Biceps curl with dumbbells

The main exercise for training the biceps of the hands.

By doing this exercise, you work the biceps brachii (biceps) in isolation, with the bulk of the load falling on its upper part, which gives the biceps a more peak shape.
The stabilizers in this exercise are the forearms, anterior bundles of the deltoid muscles, brachialis, brachiradilais and wrist flexors.

Exercise technique:
Starting position: standing shoulder-width apart, back straight, looking in front of you, holding dumbbells in your hands, palms turned forward.
Raise the dumbbells up to the level of the shoulder girdle, exhale. Keep your elbows in one point.
Lower the dumbbells to the starting position, inhale.

Dumbbell row to the chin

A simple but very effective exercise for training triceps

It is aimed primarily at the triceps: the part of the forearm where fat is deposited, as well as the area where the skin can sag. It also perfectly tightens the back and all the muscles of the shoulder girdle.

Exercise technique:
hold dumbbells with palms inward in the area of ​​\u200b\u200bthe front of the thigh;
pull the dumbbells to the chin, bending the elbows.

Bending the arms behind the head

Exercise for the formation of the muscular relief of the forearms and the inner part of the hands.

Designed to work target muscles.

Exercise technique:
working with one dumbbell. We take it with both hands and lift it up;
we pull our arms up, the body forms a straight line, the maximum point of which should be a dumbbell;
bending the elbows, we start the dumbbell back as much as possible;
movement only in the elbow joint, the shoulders do not move.

Stretching exercises

A very important component of any workout are exercises aimed at increasing the elasticity of muscles and ligaments. Daily stretching has a beneficial effect on flexibility, ease of movement, and helps relieve tension from the joints.

Deep lunge

The main exercise for stretching the front of the thigh.

Strong stretch:
hamstrings;
buttocks
Moderate stretch:
Quadriceps

Exercise technique:
Take a deep lunge forward.
The back leg should be straight.
Move the body forward, and rest your hands on the floor on both sides of the front leg.
The leg laid back is bent so as to reach the floor with the knee.
Reach forward, resting on your knee, you will feel how the quadriceps of this leg is stretched.
Now repeat with the other leg.

Fold

The "fold" is included in both men's and women's fitness workouts to strengthen the abdominal muscles and increase body flexibility.

Depending on what kind of goal you need to achieve in the first place, the execution technique also varies.
With the help of the “Fold”, the muscles and ligaments located on the back of the thighs, back and buttocks are stretched.

Exercise technique:
Sit on the floor, stretching the lower limbs brought together.
The back should be kept straight, and the top of the head should be directed upwards.
In this case, the lower back should be slightly bent, and the chest should be straightened.
Inhaling, slowly, without changing the straight position of the back, bend down to the legs.
In this exercise, it is not worth lying down with the body completely on the lower limbs, it is enough just to touch the thighs with the stomach.
The palms should be placed on the kneecaps, but you should not help yourself by pressing on the knees with your hands, because in this case the back naturally rounds, which is contrary to the correct technique of "Folding" for stretching.
This element of fitness should be performed 8-10 times, trying on the last repetition to stretch the body and arms as far as possible.
Ideally, the chest should not lie on the knees, but further, closer to the shins.

Butterfly

Butterfly is a unique exercise that is also a classic yoga pose called Purna Titali.

It helps to improve the stretching of the legs and hips, normalizes blood circulation in the pelvic area, and also has a beneficial effect on posture.
First of all, the exercise is aimed at developing the muscles of the thighs and increasing their elasticity. It also improves the mobility of the hip joints. In addition, the back muscles are strengthened, the shoulders are opened and the posture is improved.
Butterfly is traditionally considered a female asana, as it helps to relieve the symptoms of PMS and restore the correct functioning of the reproductive system. This effect is achieved by improving blood circulation in the pelvic organs.

Exercise technique:
Sit on the mat, spread your legs apart and bend at the knees.
Connect the feet and move them with your hands to the groin area as close as you can. Try not to tear your knees off the floor, however, it's okay if it doesn't work the first time.
Later on, your body will become more flexible and you will be able to put your knees on the floor with ease. Straighten your back and straighten your shoulders. Stretch your crown up and straighten your spine.
Tilt your head down slightly. Raise your knees off the floor and try to bring them as close as possible.
At the same time, the feet do not come off from each other. You can help yourself with your hands. Hold this position for a few seconds.
Lower your knees to the floor, pressing down on them with your palms if necessary. Lock the position again. Repeat several times.

kitty

The kitty is an exercise that came into the world of fitness and exercise therapy from yoga.

It allows you to safely and effectively affect the entire central part of the body. This has made it a mandatory part of many workout programs.
An important advantage of this classic exercise is its complex effect on the body. It not only relieves pain in the back caused by scoliosis and a sedentary lifestyle, but also supports the work of the respiratory organs, intensively supplying them with oxygen. The cat is recommended for those who suffer from frequent bronchitis and low immunity.

Exercise technique:
Get on the mat on all fours; place your palms firmly on the floor, point your fingers forward; make sure your arms are straight and your legs are bent at a right angle.
Now you can start the exercise.
Exhale deeply and twist your pelvis inward while rounding your back and lowering your head. The abdominal muscles in this position are tense, and the back is stretched.
On an inhale, slowly return to the starting position. Inhale again and arch your back in the opposite direction, lifting your head and pelvis up. Now, on the contrary, the back muscles work, and the press relaxes.
The exercise ends with a return to the starting position while inhaling.

Cobra

An effective exercise to strengthen the spine, is used to prevent osteochondrosis and other back diseases.

Regular practice of this exercise brings great benefits:
straightens and strengthens the back muscles;
helps to strengthen the spine and increase its flexibility;
activates the healing process of the whole body;
normalizes the hormonal background of the body;
tightens and strengthens the buttocks;
facilitates the work of the heart and lungs;
stimulates the work of the abdominal organs;

Exercise technique:
We lay down on the floor face down, connect the feet, stretch out the fingers. We put our palms under our shoulders.
With an inhalation, slowly raise the body, keeping the arms bent at the elbows.
We make two slow breathing cycles and with the next breath we raise the body even higher, bending in the lower back and thoracic back.
We straighten our arms, stretch the neck and crown up, directing the chin to the chest.
We do two more breathing cycles, stretch the neck and crown back, increasing the deflection in the thoracic spine.

Hello! I completely forgot about women! Very few articles have yet been written for the fair sex, and they also need specific knowledge to progress. And they differ from male theory and practice. Today I want to correct this omission a little. I want to consider in great detail the RIGHT workouts for girls, I will give a working version of the training program.

I worked out in different gyms. There are quite a lot of women where I train now. There are very thin, there are very full, young and already aged. Someone trains with a coach, someone on their own. As a man, I will say that it is very unusual to watch a woman exercising. Why? I do not even know...

There is something in this. In my rocking chair, the vast majority of visitors are guys. They are rough in nature, doing strength exercises to develop even more strength and create an even more brutal image. But when tender girls lift weights and they do it with their characteristic softness, there really is something in it. Their goal is not brutality, but to emphasize their natural femininity.

No normal girl comes to the gym to work out like a man. Many girls still think that the gym will turn them into men. On this occasion, I advise you to read an article about strength training.

The workout program for girls in the gym is an important thing, and I, as promised, will give it to you. But let's first look at the theoretical aspects of the specifics of women's training.

By the way, there are excellent articles on the topic and If you are a beginner girl, you should find this useful.

I would like to say right away that the ideas of many girls about what an effective workout should be like are TOTALLY WRONG! They still think that jumping rope, twisting a hoop and running on a newfangled treadmill will make them happy.

Or, for example, they think that having bought some kind of belt, a secret fat burning cream or a vibrating device, they will burn fat without much effort. It would seem that it is already clear to everyone that this is nonsense, that it does not work - but then why is it still selling well? Great marketing does not sleep! The profits of sales of useless sports goods are growing, but the figure of many remains unchanged.

As a result, women get bored with all this and they give up even trying to change themselves. “Looks like this is not mine”, “probably I just have such a physique”, “nothing helps” etc. But the girl never even approached 50% of effective training.

The most effective workout is the one in which you REALLY INVOLVE your muscles and FEEL THEIR WORK! This is very easy to do in the gym - everything is provided for this, but it is much more difficult at home. Therefore, in this article we will talk ONLY ABOUT TRAINING IN THE GALL. At home, everything is much more complicated.

A real female workout and the one that you are doing now - perhaps 2 completely different things!

And you know - our bodies are almost the same in their basic functions. Any body reacts to training, to a lack of calories, to the intake of certain nutrients.

I'm not talking about exceptional cases, I'm talking about general standards for all people.

• It DOES NOT happen that you train a muscle correctly, and it remains in the same state.
• There is NO way that you can eat fewer calories than you expend and still not lose weight.

Our body is a work of art of the great mathematician, where everything is very natural! We are created with automatic processes sewn into us that occur without our knowledge. We just need to learn how to know how our body works and use it to achieve our goals (gain muscle mass, burn fat, etc.)

Why do you need a gym

When it comes to women's training, I'm sure that many girls immediately imagine themselves training in the style of aerobics. We wave our arms, legs, run, jump, etc.

This is all great, but the “simulator” has at least 3 main advantages over aerobics:

1. The gym will help you individually pump up your legs, arms, buttocks. That is, this is a MORE POINT BODY CHANGES. This does not mean that in the gym you need to download only what you want - the whole body is also worked out there. But no one canceled the emphasis on different groups muscles if needed. In the gym, this is very easy to do, in aerobics it is not.
2. After training in the gym, your metabolism accelerates for the whole 24 hours, and even the next day it works faster than usual. Aerobic exercise gives such an effect only for 4-5 hours. The difference is more than obvious.
3. It is the gym that will help you build muscle, which later will themselves absorb a large number of calories even in a calm state, when you sleep, for example. Aerobics does not provide muscle growth.

Key features of the female body

The main difference between a man and a woman is that a woman has the ability to give birth. This is the reason for a whole complex of smaller differences at all levels of physiology and biochemistry.

1. The female body accumulates more easily nutrients"in reserve", so girls gain weight more easily. In this regard, you need to closely monitor the consumption of carbohydrates. It is better to use less than more of them.
2. In women, the level of anabolic hormones (testosterone) is significantly lower. Lower level This all affects the training itself. Achieving muscle failure is many times more difficult for women than for men (when a muscle is so tired that it can no longer contract). Physically, a woman will be able to complete a few more repetitions, but is unlikely to do so. The brain will give the command to stop the exercise. And the men, gritting their teeth, puffing, quacking, barking, will perform a couple more repetitions. This is the difference! Therefore, it is better for a woman to do many reps (12-15) and many sets (4-5), instead of working with heavy weights of 6-10 reps in 3 sets.
3. In the female body, there are fewer myofibrils (the fibers of our muscles). For this reason, 6-10 reps "to the blackout" workout doesn't work as well for women as it does for men. In general, men have 45% of the muscles in the body of the total mass, while women have only 35%.
4. There are fewer muscles in the upper part of the female body, more in the lower part. Legs in women are stronger, due to their ability to bear and give birth to children. Leg training for women is easier than for men (muscles respond better to the load). That's why you need to monitor the growth of the lower body.
5. Pain during menstruation is another important feature. In the area of ​​the lower press, women have a weaker neuro-muscular connection. This is done, probably in order to slightly reduce pain in the abdomen. For this reason, it is more problematic for girls to pump up the lower press.
6. Women's metabolism is significantly slower than men's. This also affects the ability to store fat in the body and is associated with less muscle. Even in a calm state, a man spends more energy than a woman. In a woman's body, fat is approximately 28%, while in men it is 18%.
7. The female body stores faster - energy for muscle work. Glycogen is the first to be burned during exercise. This is another factor in favor of the faster accumulation of fat in the female body. At the same time, the girl will burn this fat more easily. It's much harder for a man to do this. That's why cardio workout for women works more cool.

Some girls, as I heard, are very worried about their genetics. Like, if "nature did not reward"- does it make sense to bathe in the gym? There is only a grain of truth in this. Yes, you will not do incredible things with your body with just one workout and nutrition, when it comes to breast shape and size, overall body structure, etc.

You will not fix the problem of bad hair, skin, unsightly features, etc. All of this has little to do with sports.

But 100% you can influence the improvement of your curly data. At least try. If you train correctly for at least a year, if you don’t eat anything, you can appreciate the difference. Be sure to take before and after photos.

Testosterone and muscle growth

Still, I want to add a few words for women who think that strength training can turn them into men. I am sure that in our time of development of fitness and bodybuilding, in the age of information availability on this subject, there are already much fewer women who think wrongly. But I'll repeat...

The main idea is that a woman will NEVER be able to build the same muscles as a man for one simple reason - she has very little testosterone in her body for this. And this hormone is just responsible for increasing muscle mass.

If in numbers, then the norm of testosterone in the blood for men is 200-1200 ng/dl (nanogram/deciliter), while in women 15-70. Do you feel the difference? In this scenario, even the most non-testosterone man (200) is superior to the most testosterone woman (70) almost 3 times. And if we take the average values ​​(700 and 42), then the difference will be 16 times.

With such differences, women simply do not have a chance to gain masculine muscles by natural methods. We don't even speak for pharmacology.

Menstruation and exercise

1) MENSTRUAL PHASE (1-7 days of the cycle).

Period information: the level of erythrocytes in the blood decreases.

• Minuses. This phase is characterized by a decline in muscle strength in women, increased heart rate and respiration. Speed ​​and motor reactions worsen.
• Pros. Increasing ability for short-term work. In the body of a woman, special hormones are secreted, which are called "relaxing". They give higher mobility in the joints and overall flexibility.

Workout: stretching exercises and stretching. The load on the abdominals and legs can be eliminated, as it will be almost useless.

Food: the calorie content of the food consumed can be increased, drink more liquid for its faster removal.

2) FOLLICULAR PHASE (8-14 days of the cycle).

Period information: gradually increases the level of estrogen (female sex hormones) in the blood.

• Pros. Coordination increases, the functioning of the nervous system and the cardiovascular system improves, and working capacity increases.

Workout: strength training at maximum values, training for endurance and speed.

Food: calories can be reduced if you do not exercise.

3) OVULATION AND LUTEAL PHASE (15-28 days of the cycle).

Period information: estrogen levels are still high against the background of increasing progesterone (a steroid sex hormone that affects menstrual cycle).

• Minuses. Increased appetite. The body prepares for the expected pregnancy and stores fat in reserve.
• Pros. Forces are restored very quickly.

Workout: fat burning workouts for weight loss and cardio.

Food: the main thing is not to overeat.

Women's Training Principles

For quite a long time, among the same clever bloggers like me, there was a categorical opinion that women's training should be very different from men's. But then more detailed studies were carried out and information began to flow into the network that women's training should not be very different from men's.

This once again confirms the conventionality of all these studies in bodybuilding and in general in any field. It is quite possible that much of what is so categorically spoken about today will be challenged and substantiated in time. So...

The basic rules for ladies are almost the same as for guys, namely:

• Training in the range of 4-6 reps to increase strength, and 7-12 to build volume (muscle hypertrophy). Anything over 12 is already an endurance workout for the cardiovascular system.
• But there is one "but". In the female body, there are many type 1 muscle fibers (small fibers that grow hard and only respond to high reps, aerobic endurance loads). Such fibers have low fatigue, which may be why women are more resilient. Given this fact, women still need to aim for 8-15 reps per set. But, this does not mean that 4-6 repetitions cannot be applied. In a woman, there are also fast muscle fibers that contract quickly, have great strength, but quickly get tired. Conclusion: we focus on slow fibers (8-15 repetitions), but do not forget about fast fibers (4-6 repetitions).
• You need to pull relatively heavy weights.
• As I said above, training to failure is not for girls. However, many cool bodybuilders of the past doubted its necessity for men. And today the debate about the need for it does not subside. For example, scientist Mikel Izcuerdo discovered that after failure training, the analobic growth factors IGF-1 sharply increase and decrease. It was also noticed that cells experience such an acute lack of energy that protein synthesis is disrupted in them, which means growth slows down. In other words, we simply deplete our body and in the long run, by abusing “refusal”, we ourselves can slow down our progress.
• Work in basic exercises (well, or similar to them). For example, if you can't squat, do leg presses. No straightening of the legs was even close in this case.
• Do not stay in the hall for more than 1 hour, maximum 1.15.
• Work out the whole body. Your desire to pump up there a little bit and here a little bit is quite understandable. But you need to understand that the whole body needs to be worked out. Over time, you can focus on any part of the body, but not pump it exclusively. And remember that working the whole body in basic exercises is much more effective at burning calories and managing weight than focusing on just one part of the body.
• Focus on your lower body. Women's training should be 50% leg exercises. 20% can be allocated for working out the back, 10% for the arms, 10% for the shoulders, 10% for the chest.
• For a beginner girl, it is necessary to work out the entire body in one workout. Only after a while you can switch to split programs (train different muscle groups separately, or separately the upper body, separately the bottom).

Work program options

It's time to move on to practice. Below I will give a training plan in the gym for women of varying degrees of difficulty. And we will try to take into account everything that we talked about above, transfer all the basic theoretical principles for a real workout. You can practice 3 times a week.

For beginner girls (1-2 weeks after menstruation)

AN EXERCISE	WHAT WE TRAIN	APPROACHES	REPEATS
Squats	Legs	5-6	10-15
Close grip bench press		5-6	10-15
	Middle deltas, trapezoid	6	10-15
Traction of the upper block to the chest while sitting	Back, biceps, forearms	6	10-15
Twisting	Press	4-5	maximum

Program Notes: So, when your periods are over, you can train to the fullest. Your body is now ready for such loads. As you can see, this women's workout program will allow you to pump your WHOLE BODY in one visit to the gym.

It is desirable to conduct it in 1 hour, no more. Rest between sets for the first time up to 1.5 minutes. Then you can reduce the rest to 50 seconds. Remember, the less rest, the higher the intensity and the faster the result! But it's also not worth it to drive the heart. If you feel that your breathing has not yet recovered, it is better to rest a little more.

There is only one exercise for the buttocks and legs - squats. It is the most effective method of building legs in general. If desired or a real need, you can also add exercises for the buttocks to the program. My

As you can see, there are no specific chest exercises in this program. To pump the breast, it is enough to give it only a small load, since there are practically no muscles in the woman's breasts. I wrote about this topic in Be sure to read!

The narrow bench press that is in this program engages the muscles under the mammary gland and thereby tones the chest. More specialized exercises, like the classic barbell press or dumbbell press, can shrink the mammary gland a little, and it affects the volume of the entire chest. For girls with large breasts, this is not scary, but if a girl, on the contrary, thinks about how to increase her breasts day and night, it will not do her any good.

I also want to mention that training girls should strive to learn how to fully pull themselves up, do push-ups on the uneven bars, from the floor, etc. These exercises are great for building the upper body.

But at the initial stage, you may not be able to do these exercises. Then replace them with lighter ones:

• Replace classic pull-ups with a vertical block pull to the chest or pull-ups in a gravitron (a special simulator for lightweight pull-ups). If there is none, tires will help. You wind it on the horizontal bar and pull yourself up with it. It will lift you up a little in the active phase of the upward movement.
• Replace push-ups from the floor with push-ups from the knees or wide push-ups from the bench.
• If the problem is with the bars, use the same training rubber or gravitron.
• If squats are a problem, do leg presses in a machine, etc.

In the picture below, I showed you what a gravitron looks like (on the left). Please note that it can be pulled up and push-ups on the uneven bars. On the right you see the use of training rubber:

That is, always try to find an alternative! Customize the program for yourself, because unique programs do not exist! This is just the backbone. For some, it will fit as is, but for others it will have to be modified. Someone needs mass, and someone wants to work on relief, etc.

For experienced girls (1-2 weeks after menstruation)

When the introductory program becomes too easy for you, you can move on to the next level.

AN EXERCISE	WHAT WE TRAIN	APPROACHES	REPEATS
Barbell Squat + Deadlift (SUPERSET)	Legs, hamstrings, back	5	10-15
Close Grip Bench Press + Concentrated Curl (SUPERSET)	Chest, triceps, anterior delta, biceps	5	10-15
Barbell row to the chin ("broaching") + swinging dumbbells to the sides while standing (SUPERSET)	Anterior and middle bundle of deltas, trapezoid	5	10-15
Bent over barbell row + seated vertical blog row (SUPERSET)	Back	5	10-15
Lying crunches + hanging leg raises on the horizontal bar, on the simulator or lying down (SUPERSET)	Press	6	maximum

Program Notes: What have we done here? We took the previous program as a basis and simply added additional exercises that you will perform in a SUPERSET, that is, without rest.

For example, you squatted and immediately performed a “dead” thrust (the one that is performed on straight legs, do not confuse it with). Didn't rest and did the rest of the sets.

Rest between sets, try to keep 1 minute. If it's hard - 1.5 minutes. But you should not rest anymore, as the efficiency is greatly reduced. The blood must boil!

Light program (3-4 week cycle)

AN EXERCISE	WHAT WE TRAIN	APPROACHES	REPEATS
Traction of the upper blog to the chest while sitting	Back, biceps, forearms	3-4	12-20
Close grip bench press	Chest, front delts, triceps	3-4	12-20
Rod pull to the chin ("broach")	Middle deltas, trapezoid	3-4	12-20
Cardio training (heart rate around 120 beats per minute)	The cardiovascular system	1	40-60 minutes

Program Notes: The program excludes the load on the press and legs. The number of approaches and repetitions is reduced. This means you have to choose suitable weight to pull up to 20 times in a set.

Cardio can be done either by brisk walking or slow running. The heart rate (HR), or our pulse, should be in the region of 120 beats per minute, since this frequency is most favorable for fat burning.

This is a program that you will practice for some time before and possibly during your period. Watch your feelings and if it’s very hard, it’s better to rest more.

Nutritionally, don't eat too many carbs. At 3-4 weeks of the cycle, any carbohydrates (fast and slow) are more easily stored in fat.

Rules for the nutrition of a sports girl

As for nutrition, there are 2 main goals that you should always remember (this also applies to men):

1. It is important to calculate the number of calories consumed and find out how much is needed for the normal functioning of the body. I wrote about how to determine the minimum required number of calories in
2. In addition to calories, it is extremely important to focus on the percentage of BJU (proteins-fats-carbohydrates).

Focusing solely on counting calories is WRONG. It is more important to monitor the quality of food and the content of BJU in it.

It is impossible not to voice the wrong psychology of many women. “If I went to the gym, then now I can afford to eat anything!” In fact, sometimes it’s necessary to pamper yourself a little. This will make it easier to tolerate food restrictions.

But this shouldn't be the rule. Self-control in relation to food, especially fast carbohydrates, should just become the norm of life. They are deposited on the sides and buttocks according to the female type. This is due to the presence in the female body of such sex hormones as estrogen and progestogens.

And finally, basic tips for exercising women:

1. WATER. Drink a lot! Don't be thirsty. If you want to drink, then you should have done it 5 minutes ago - this is what athletes often say.
2. LOW GI FOODS. This refers to the low glycemic index of foods. A high GI food promotes the accumulation of fat during its digestion. You can find tables of these products on the Internet.
3. INSULIN. It is desirable to monitor its level not only for diabetics, but for all athletes. A stable blood sugar level is a signal for building lean muscle mass.
4. PROTEIN. Women, like men, need 1.8 - 2 grams of protein. per kg. body weight. It should not be more, otherwise problems with the kidneys and liver are possible. You can use additional protein mixtures as an addition to the main diet.
5. ESSENTIAL FATTY ACIDS. It's fish oil, omega 3-6-9 fatty acid, linseed oil etc. I advise you to drink in capsules - very convenient. Personally, I drink at least 2 capsules of quality fish oil every day!

This concludes this article on women's training in the gym. I'm sure it will be useful to you. Don't be afraid to go to the gym, dear girls - it's not scary! Everything will work out for you! If you have any questions - write in the comments, share this article, or eagerly read it yourself))) And I have everything ...

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The time has passed when intense sports and heavy equipment belonged entirely to men. The fair sex of different ages purchase subscriptions to fitness clubs not only before the holidays and the beach season, but in order to change their lifestyle. Most of the women who exercise regularly can be observed in the rocking chair. For modern girls, the gym becomes a place where you can safely burn excess fat and build muscle, build a harmonious, strong and healthy body.

The training program for girls in the gym differs from men's classes in terms of intensity and combination of exercises and should take into account:

• level of physical fitness;
• the presence of chronic diseases;
• features of physiology and anatomy;
• the purpose of training is the loss excess weight, drying, muscle building;
• phase of the menstrual cycle.

A set of exercises for girls are basic and modified movements, with a uniform load and a large number of repetitions.

Features of the female body

From an evolutionary point of view, the female program consists in procreation - anatomically and physiologically, the girl's body is completely adjusted to conceive, bear and give birth to children. The female body is different from the male:

• seeks to accumulate nutrients in order to ensure the survival of himself and the child if necessary;
• has a smaller number of muscle fibers (myofibrils) and, as a result, less energy consumption;
• contains more muscles in the lower body, also to protect the unborn child;
• has weak neuromuscular connections in the abdomen to relieve menstrual and labor pains, so pumping up the lower press is more problematic;
• characterized by a lower rate of metabolic processes;
• is able to better accumulate glycogen in the muscles, which is used during active loads;
• converts carbohydrates into fat faster, creating reserves;
• needs a fatty layer, which serves as a depot for sex hormones.

The dependence of training on the phase of the menstrual cycle

The functional training of a girl necessarily takes into account the periods of the menstrual cycle, during which colossal hormonal and physiological changes are observed:

• after menstruation, a new egg matures, there is a surge of strength and energy, at this time one should engage in power loads;
• after ovulation, about 10-16 days of the cycle before the start of the next menstruation, the body switches to energy conservation;
• in case conception occurs, during this period, the muscles need a lighter load.

Depending on the phase of the menstrual cycle, women's training should be cyclical:

• immediately after menstruation - power loads;
• after ovulation - to ease the load on the legs and abs, you can switch to aerobic exercises to burn fat.

Effectively burn fat aerobic exercise (running, brisk walking, cycling) for 30-50 minutes while maintaining a heart rate of 110-130 beats per minute.

Benefits of exercising in the gym

Women's training consists of aerobic and strength training, which requires a venue and sports equipment. The following factors help to effectively lose weight and build muscle:

• proper balanced nutrition;
• drinking regime;
• full sleep and rest;
• smart workouts.

This can be achieved in the gym and doing at home, the main thing is to choose adequate competent physical activity. For this, it is necessary to have necessary knowledge, ensure the availability of sports equipment and master the correct technique. The regularity of exercise depends on the level of self-discipline.

Exercises in the gym, the availability of equipment of varying degrees of complexity and expert advice greatly facilitate this task.

Why the gym is a priority

The benefits of exercising on simulators in the gym for women:

• the possibility of training under the supervision of a trainer who will draw up a training and nutrition program in accordance with the needs;
• comfortable conditions - air conditioning and air temperature;
• simulators allow you to effectively perform “female exercises”, for example, on the inner surface of the thigh and triceps;
• the ability to gradually increase the load;
• a wide variety of strength and aerobic activities.

A set of exercises in the gym for girls allows you to build the right workout, enjoy the workout and achieve an effective result.

Training goals and program features

Girls come to the gym for various reasons:

• lose weight and burn excess fat;
• increase the muscles of some groups, for example, the gluteal;
• prepare the body for a vacation on the beach;
• increase endurance and strength;
• bring the body into good physical shape;
• prepare for the competition.

Depending on the ultimate goal, women's training will consist of various combinations of basic exercises and aerobic exercises. The weight loss program in the gym for girls consists of part of the cardio, exercises for the arms, legs, back and abs. Also used are circular and multi-joint exercises for the whole body.

The training program for gaining mass in the gym consists of the same exercises as for men, modified to fit the female physique. Experts recommend using a large number of repetitions and approaches, but less weight.

Training program for the weaker sex

Proper women's workouts help increase endurance and strength, burn excess fat, build muscle and get a traced relief. Experts agreed that training for women should not consist of split sessions when there is a load on a specific muscle group. The best option includes basic exercises for girls for the whole body.

Due to the different levels of endurance and efficiency in different phases of the menstrual cycle, it is recommended for girls to use separate workouts in the gym: enhanced in the first two weeks of the cycle and facilitated after ovulation.

Types of training

Fitness programs for girls depend on the ultimate goal and are divided into types:

• for weight loss;
• for a set of muscle mass;
• drying;
• maintaining an active physical form.

Where to begin

Each fitness center and gym conducts an introduction to the trainers, services and territory for clients. An introductory lesson for a girl, accompanied by a coach, is necessary in order to find out the level of physical fitness, draw up a lesson plan, and clarify the sequence of exercises.

The first training of the girls is devoted to the study of the technique of performing exercises, which will allow you to practice safely and do without injuries. On average, to get comfortable in the gym, you need to train for about 4 weeks. After studying the basics and basic exercises, you can practice in the gym without a coach, independently adjusting the level of loads.

Monthly training program

The standard monthly program for girls consists of two parts. The period immediately after menstruation includes increased loads, the second part is light, without exercises on the lower body and abdominal muscles. Each complete workout for women consists of:

• warm-ups;
• cardio loads;
• main part;
• hitches;
• stretch marks.

Video with a training program for girls in the gym

Power training

The weekly strength program for girls includes 3-4 sessions lasting 50-90 minutes, depending on the number of sets, repetitions and rest time. There should be enough time between workouts for the muscles to recover, this can take 1-3 days depending on the intensity of the load.

Strength training scheme

Part of the workout	An exercise	Performance
Warm up	Joint exercises
Main part	Squats	5 sets of 15 reps
	Vertical block pull	5 sets of 15 reps
	5-6 sets of 15 reps
	Barbell pull to chin	5-6 sets of 15 reps
	Twisting	4 sets max reps
Hitch	Cardio	10 minutes, pulse 120
Stretching		5-10 minutes

This workout is also suitable for beginners, if you reduce the number of approaches and working weight. With increasing endurance, training can be more difficult.

Description of basic strength training exercises

Correct execution technique is necessary to avoid injury and guarantee the effectiveness of the exercises. It is better to perform fewer sets and repetitions, but correctly, than to chase the amount.

Squats

Strengthen the hips and buttocks, beginners use the body bar, advanced athletes choose the appropriate weight of pancakes.

Execution: feet shoulder-width apart, the bar is placed on the shoulders and squats, keeping the back straight. The knees should not protrude beyond the level of the feet. The upper body is leaning forward and the weight of the body is on the heels. Having reached the bottom point, you should linger for a couple of seconds and rise to the starting position.

Vertical block pull

Used for pumping the upper back. Fulfillment: choose a suitable weight, take a starting position with a flat back, hands on the holder are set wide. The holder must be pulled with force towards you, closer to the chest and smoothly returned upwards.

Trains the muscles of the arms, shoulder girdle and chest. Fulfillment: prepare the barbell, take a position on the bench, place your hands wider than your shoulders. The projectile descends to chest level and, as you exhale, rises to its original position.

Barbell pull to chin

Strengthens the muscles of the back, chest, arms and shoulder girdle. Fulfillment: in order to take the starting position, the barbell is placed on the floor, taken with an overhand grip at a distance slightly wider than the shoulders, the back is straightened and the barbell is held at the level of the hips, the arms are slightly bent at the elbows. As you exhale, pull the bar to the chin, elbows pointing up and to the sides, at the top point are above the shoulders. It is necessary to linger for a few seconds and return to the starting position.

Twisting

In the hall, an inclined bench is used, options are possible with raised or lowered legs, bent at the knees. Fulfillment: from the starting position, by the force of the abdominal muscles on the exhale, raise the body, twisting the back. At the top point, you should linger and go down while inhaling.

Exercises in the second half of the cycle

After ovulation, endurance is significantly reduced and other exercises are used that exclude a large load on the lower body. The training scheme does not change, it includes all the same mandatory parts - warm-up, cardio, base, hitch and stretching. Only exercises, their total number, as well as the number of approaches change. More time is devoted to cardio and stretching.

Light Workout Exercises

Description of the basic exercises of the light part

The upper body is trained, the focus is on the muscles of the arms - biceps and triceps, back, chest and shoulder girdle. The weight of the shells is reduced, multi-repetition allows you to form plastic muscles and increases endurance. With each repetition, the weight of the projectile can be reduced to maintain the correct execution technique.

The work is carried out on the muscles of the back, the lower block and the V-shaped handle are used. Fulfillment: they take the starting position, resting their feet on the platform, bending their knees slightly; back straight, chest forward. As you exhale, bend your elbows and pull the block towards you towards your stomach. After a delay of 2-3 seconds while inhaling, the block is calmly released until the hands are in a straight position.

Breeding dumbbells in an incline

It is used to work on the deltoid muscles, exists in various variations - standing, sitting. Light weight dumbbells are used, it is better to control the correct technique in front of a mirror.

Execution: in the starting position, stand straight, feet slightly wider than shoulders, bend your knees slightly and bend your body parallel to the floor, back straight. Raise your arms with dumbbells up as you exhale, directing your elbows to the ceiling, linger at the top point and lower your arms down as you inhale.

Exercise for biceps, used in various variations - sitting, standing, lying down. Use light weight dumbbells.

Performing alternating bending of the arms while standing: in the starting position of the foot at shoulder width, the hands are directed towards the body. On exhalation, the left and right arms are bent in turn with fixation for a couple of seconds at the top point, straining the biceps. As you exhale, lower your arms down. Elbows are free.

For weight loss

The peculiarities of girls' trainings are that in order to achieve a diametrically opposite result in the gym, the same exercises are used, the difference is only in nutrition:

• for effective weight loss need proper nutrition with a calorie deficit;
• for weight gain - increase the calorie intake by 20%.

For beginners

The program for beginner girls is aimed at increasing endurance and muscle strength. The most simple circuit includes a warm-up, a base and a hitch. As a warm-up, running at an average pace, walking up to 10 minutes is performed. Basic exercises:

• squats;
• push ups;
• dumbbell press;
• circuit training for the press.

The hitch consists of cardio and stretching of those muscle groups that have been actively working. Initial workouts should take place at an average pace and last 40-50 minutes, 3 times a week, preference is given to working with your own weight or small dumbbells.

Warm up with cardio

The warm-up for girls consists of stretching and cardio. Stretching prepares the joints and ligaments for active movements, cardio load increases the heart rate per minute, strengthens the muscles and the cardiovascular system. The main task of cardio is to increase the percentage of oxygen in the blood, which enhances fat burning. For this, simulators are used:

• treadmill - for the cardiovascular system, muscles of the lower body;
• stepper;
• bicycle - relieves tension from the knees, trains the muscles of the buttocks and thighs;
• ellipsoid - training on the top and bottom, arms, shoulder girdle and legs are included.

Each simulator has its own advantages - which muscle groups are most involved, the level of load. For weight loss, you should exercise from 15 to 30 minutes, observing a heart rate of 110-130 beats per minute. During cardio, you should reduce the amount of carbohydrates in the diet and increase proteins.

Main exercises

• muscle tissue burns more calories;
• strong muscles form a relief body.

The best exercises for women in the gym on the lower body - different kinds squats and lunges, using dumbbells or barbells. This part of the body contains large muscle groups that “consume” a lot of calories. The development of the legs and buttocks helps to burn excess fat.

When doing independent exercises in the gym, girls are advised to follow the correct technique in the mirror and combine exercises. For efficiency and progress, you need to increase the weight of dumbbells and barbells.

For mass gain

A set of muscle mass occurs with an increase in the daily diet by 20% and an increase in the total amount of protein that is used to build muscles. Strength training for girls is aimed at the main weak spots- arms, chest, hips, buttocks.

Beginners

The training program for beginner girls helps to learn the execution technique and prepare the muscles for stress, gradually increasing the weight of the simulators.

Sample workout plan for beginners

How to pump up muscles

The women's strength training program helps shape strong toned arms, a flat stomach, a slim waist, firm buttocks, and slender hips. Features of female training - the dependence of the intensity of training and the combination of exercises on the phase of the menstrual cycle. Strength exercises for girls are performed in 4-5 sets with a repetition of 10-20 times and a minimum time for rest.

Basic exercises (base) for girls:

• for arms and back - push-ups, dumbbell press, traction in the block, traction of the vertical block, bench press, raising the bar to the chin;
• on the buttocks and legs - squats with a barbell on the shoulders, lunges with dumbbells, leg press while sitting in a frame;
• on the chest - push-ups, dumbbell press, dilution of arms with dumbbells lying down.

Unprepared girls should not use heavy weights, it is better to focus on the most correct exercise. Greater efficiency give a lot of repetitions with small weights.

Press

An effective way to pump up the abdominal muscles is to use circuit training, which involves 2-3 exercises performed in a circle one after the other with a short break for rest. For example:

• twisting on a bench with an inclination down;
• lifting the legs with an emphasis on the elbows;
• hyperextension.

The press is involved in almost all basic exercises, so training 2-3 times a week will be enough. Or include 1 exercise in each workout.

Keeping the body in good shape

It has long been proven that a sedentary lifestyle leads to many chronic diseases. Classes in the gym help to keep the body in good physical shape, improve the psycho-emotional state and the body's defenses.

For beginners

You should start with gentle workouts lasting 40-50 minutes. Fitness program for beginners includes:

• cardio load on simulators 15 minutes;
• basic exercises for arms, back, legs and abs - 5 exercises for 2-3 sets, with an average number of repetitions, in each approach there will be from 10 to 15;
• a hitch of cardio and stretching for 10 minutes.

Standard scheme

A productive system of classes in the gym for girls will be a week with 3 training days and 3 days of rest, one day can be devoted to relaxation and stretching - massage, yoga. Top training for girls includes exercises with dumbbells and a barbell, and for the lower body, the most effective exercises are classic squats with different leg widths and lunges.

Girls workout example

Part of the workout	An exercise	Performance
Warm up	Joint exercises	Slow circular movements of the joints from top to bottom - neck, shoulders, elbows, hands, pelvis, knees, feet.
Run at an average pace, bike, ellipsoid	Pulse not lower than 110-130 beats per minute, 15 minutes
Main part	Top block pull	3 sets of 10 reps
	Leg extension in the simulator	3 sets of 10 reps
	3 sets of 12 reps
	Twisting	2 sets max
	hyperextension	3 sets of 15 reps
Hitch	Cardio	10 minutes, pulse 120
Stretching	Tilts, arm rotations, lunges	5-10 minutes

Alternatives

For those who do not like dumbbells and barbells, there are machines that give a load on large or isolated muscle groups. A set of exercises on simulators for beginner women includes cardio and strength training. Most suitable option- circular training, which consists of 4-5 exercises for different muscle groups.

Correct order of exercises:

• cardio;
• back;
• breast;
• shoulders;
• press;
• lower body.

The sports program consists of 2-3 such circles.

Effective workouts for women can be made using weights for the lower extremities, with which swings and leg abductions are performed. Such loads are suitable for women in initial training.

The main controversy on the topic

It is not easy for girls to decide to start exercising in the gym because of prejudices and myths about stress, hormones and heavy iron. But well-designed training programs for girls allow you to burn excess fat and build muscle in the right places, and special programs for beginners are introduced as carefully as possible into the world of sports. In any case, working out in the gym for a girl is better than spending a lazy lifestyle on the couch. Personal trainers take into account all the features of the physiology and anatomy of women and help to create effective classes.

Fear of pumping

The main fear of girls is the fear of overdoing it and acquiring a caricaturely swollen, masculine figure. In fact, pumping up to a huge size using only exercise machines for a woman is unrealistic due to the low content of testosterone in the blood. Professional athletes use special sports nutrition and supplements that stimulate muscle growth. For women, regular exercise in the gym threatens only with the absence of excess weight and a taut sports figure.

Proper training

A harmoniously developed figure is formed with combined training and proper nutrition. It is necessary to draw up a training program for girls in such a way that part of the lesson is occupied by cardio loads, and basic exercises involve all the main muscle groups.

The girls' weekly lesson plan includes 3-4 training days:

• on the upper body;
• lower body;
• press.

leg day

The program for women is a classic base, but using small weights of dumbbells and a barbell. For example, a leg day program might look like this:

• any kind of cardio 15 minutes;
• leg extension in the simulator, 3 sets of 10 times;
• leg press, 3 sets of 10 reps;
• breeding and mixing legs in the simulator, 3 sets of 20 times;
• leg abduction with weights, 3 sets of 20 reps;
• cardio 10 minutes;
• stretching.

The list of girls' exercises can be supplemented and combined, divided into groups or using the whole body.

How many sets, how many reps

The training plan in the gym consists of individual exercises, consisting of repetitions and approaches. A repetition is a single exercise, an approach is a group of repetitions without stops and rest. The number of repetitions and approaches depends on the following parameters:

• initial level of training;
• the complexity of the exercise;
• weight of simulators;
• phases of the menstrual cycle.

The correct number of repetitions and approaches

The training schedule for girls should take into account physiological characteristics and transfer the main strength exercises to the first half of the cycle. You should start with a weight of simulators that allows you to perform 15 repetitions in the first approach. Always tune in for the best result and strive to perform more repetitions. If it becomes too easy - increase the weight or complicate the exercise, replace it with another. Trained girls perform 5-6 sets with 15 repetitions.

Rest between sets should not be too long, 30-60 seconds is enough. Muscles grow with adequate exercise and oxygen debt.

Barbell or dumbbell

A set of exercises in the gym for women includes classes with a barbell and dumbbells of different weights, which are necessary for building a healthy and strong body. The advantages of these simulators for girls:

• a toned strong body is formed;
• increased passive calorie burning;
• the skeletal system is strengthened;
• psychological changes - increased self-confidence.

Competent training and the use of multi-joint exercises with dumbbells will help girls train correctly. For beginner women, the training center consists of exercises with dumbbells and a light weight barbell - squats, lunges, bench presses, lifting the barbell with different hand positions.

How to eat if you go to the gym

Training in the gym will be ineffective without a proper and balanced diet. Nutrition must be adjusted to your load according to two criteria:

• calorie content - for weight loss with an energy deficit, for weight gain with a surplus;
• the ratio of nutrients - proteins, fats and carbohydrates.

Strength training of girls leads to the loss of calories and the destruction of protein molecules in the muscles. For their restoration and synthesis of new fibers, it is necessary to increase the intake of proteins with food and limit the amount of fast carbohydrates.

Nutrient ratio options for girls with different loads:

• weight loss requires 40-50% protein, 30-40% fat, 10-20% complex carbohydrates;
• for mass gain - 35% protein, 50% carbohydrates, 15% fat.

Those who work out properly in the gym need to eat a complete diet with enough protein, complex carbohydrates, healthy fats and water. On training days, the amount of water is recommended to be increased to restore the water-salt balance.

Do I need to drink gainers and proteins

Manufacturers sports nutrition offer a wide range of products with various compositions that help replenish nutrients, minerals, enzymes and vitamins. This allows you to increase strength and endurance during intense training, build muscle mass and recover faster.

Gainers are carbohydrate-protein mixtures that contribute to a rapid set of muscle mass. Carbohydrates supply the body with energy, while proteins build muscle cells. If the training program for girls in the gym is aimed at gaining mass, then the use of gainers will increase the effectiveness of classes.

Proteins

Proteins are protein mixtures that are used during intense strength training to restore muscles during weight loss, drying and weight gain. A gentle beginner program allows the body to replace nutrient and energy losses through nutrition, complex training regimens lead to significant losses of protein, which is easier to consume in the form of supplements. Especially if the workout time is late enough for a normal dinner, and it can be replaced with a protein shake.

These mixtures do not contain hormones or biologically active additives and are made from natural raw materials. Girls and women can take sports supplements without harm to health and the danger of pumping.

Conclusions: what to remember

A fitness program for women should consist of cardio and strength training, alternating training days and rest periods for muscle recovery. A well-designed program that combines exercises for various muscle groups, with a warm-up and a hitch, will help to do it right in the gym or at home. You should also pay attention to your diet and drinking regimen.

Compared to the gym, aerobics, the classic program for women, provides less work and energy costs. Strong and developed muscles after strength training burn more fat even during the rest period. A harmonious and embossed body is a worthy result of regular and active exercises in the gym.

How long to practice and when to expect results

Proper training can show tangible results 6-8 weeks after the start of classes. This can be checked with a mirror, scales and a centimeter tape. Most of the muscles in women are located in the lower body, so most likely changes are observed in this area. In second place in terms of the speed of the result are the muscles of the hands, namely the biceps. The latest to appear cubes on the stomach, when the percentage of fat in the body is significantly reduced.

When training on your own, pay attention to your well-being, the speed of recovery after exercise, pain and tension in the muscles, the adequacy of power loads. You should not feel sorry for yourself and exercise at half strength, but excessive loads will not accelerate weight loss or muscle gain. Acquainted with full course workouts can be from the video.

Classes in the gym - an effective way to lose weight and gain feminine relief forms. Do not be afraid of iron, loads and exercises. Properly designed training will help increase the level of physical activity, improve health and raise self-esteem.

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Today we will talk about the right workouts for women. You will learn what a competent training program for girls consists of.

The popularization of strength training is gaining momentum among the representatives of the beautiful half of humanity. There are more and more girls and women in the gyms. But really useful information there is practically no way to train them.

Before we start delving into the topic, a few words about motivation. That magic pill that allows you to achieve results, step over pain and go even further.

In women, it is more developed. They often have to limit themselves in food, rest, and the like, just to become more beautiful (appearance helps her win in natural selection). They naturally tend to always look perfect, and this requires constant self-control. This motivation develops and becomes stronger over the years. This skill is useful in other areas of life as well.

By adding knowledge and a competent approach, the girl will be able to achieve the result she needs in the gym.

female physiology

The main feature of the female body is the tendency to accumulate nutrients in reserve. This is a key difference from the male body.

This is due primarily to the amount of hormones norepinephrine and testosterone. They not only influence the formation of muscle mass and proportions, but also affect the central nervous system (central nervous system), in particular they are responsible for aggression and stubbornness. Men, due to their physiology and the amount of hormones, are able to train to failure (when the next repetition in the correct technique and amplitude is impossible on their own), i.e. almost to the limit.

A woman, unless she has gone crazy or takes testosterone from the outside, will not be able to train like that. It is more likely to stop 2-3 repetitions before failure, due to the lack of the above hormones. It is difficult for her to go through the pain, to finalize the last failure repetition.

Another feature of the female body is due to the fact that the number of muscle fibers in the muscles in women is less than in men. In this regard, the ability to power work in a low number of repetitions in girls is poorly developed. So any strength work up to 6 repetitions will not make sense.

The next feature is the distribution of muscles throughout the body of a woman. Weak top and strong bottom. Narrow shoulders, weak arms, poorly developed pectoral muscles. Most of the muscles are concentrated in the lower part - these are the buttocks and legs. It is easier for women to progress in training for the lower body, because. there are more muscles. It will be very difficult for them to progress in the upper body.

In order for a woman to develop the upper body, she should strain more than men.

Another feature will affect the female press. Any healthy woman once a month experiences "menstruation". Due to the fact that at this time pains appear in the lower abdomen, nature made sure that there were fewer of them. How? The number of nerve endings in the lower abdomen. Accordingly, the neuromuscular connection is worse than in men. It is much more difficult for a woman to develop a press than for a man.

The metabolic rate in women is lower than in men. This means that women consume much less energy per kilogram of their body weight than men. Thus, men can eat more and not get fat. This is due to the fact that men have more muscles. And muscles are a very energy-consuming material, even at rest.

excess the intake of carbohydrates in the body of a woman is much more easily transferred to reserves (into fat) than in men.

On the other hand, the fat that is formed in women is much easier to use as an energy source than in men. This is due to the reproductive function of women, due to the need to give energy to offspring.

The most important feature that leaves its mark on the construction of a training program for girls is the menstrual cycle. It creates periods of ups and downs in physical performance. During the first two weeks after the end of menstruation, women feel a physical lift and are capable of high performance. At this time, her training can be quite difficult.

On average, two weeks later, ovulation occurs (28-day cycle). And here there is a strong decline in energy and physical capabilities. The female body tries to save energy to the maximum, including accumulating it. At this time, he is able to accumulate nutrients even more efficiently, regardless of whether the egg has been fertilized or not.

As a rule, physical activity in the gym should be limited at this time. Make workouts easier. Remove or reduce the intensity of heavy exercises for the lower body and abs. In addition, you should reduce your calorie intake, because. 3-4 weeks are the most dangerous for the girl's appearance, because the body will change.

The female body after menstruation is strong for the first two weeks, the next two are weak and try to save more energy (gain weight).

Therefore, microperiodization works very well in women's training. When the load is not constant, but changes cyclically. The peak of loads should be combined with the first two weeks, and the decline in the third and fourth.

Sports physiologists say that sports periodization is the key to long-term and powerful results. And this is good from the point of view of women, because. nature itself has laid down such a mechanism.

Brief conclusions:

• In women's training, microperiodization should be used.
• The training should be high volume (many reps, sets and little rest).
• No excess carbohydrates. Monitor your diet carefully.
• Don't focus on the buttocks and legs - pay attention to the upper body even a little more.

Given the female physiology (the information discussed above), we will immediately dispel the myth that training in the weight room will make you a man in a skirt. In order to get at least a little closer to male forms, you will have to resort to special pharmacological preparations. Even men have struggled to achieve the desired forms for years, and a mutant will definitely not come out of a girl!

Strength training will help to form beautiful forms of the upper and lower body, tighten the overall muscle tone, strengthen the health of all body systems without exception, improve your condition and self-esteem. And a few more advantages of exercising in the gym with weights:

• The more muscle you have, the more calories you spend on maintaining them, which means less prerequisites for the accumulation of fat.
• After strength training in the gym, the metabolic rate increases for a day or more. At the same time, after aerobics and other cardio joys, only for a couple of hours.
• The gym will allow you to engage in the formation of your figure in those places where you want (what we train, we develop). No aerobics will give such an effect.

How to make a training program for girls

The body will change and adapt only when external conditions are unusual and stressful for it.

What is it for? The main problem that women face is working with too little workload, underworking. You will stagnate for years, and the butt () and press () will not appear.

In order for the body to begin to form beautiful forms (to increase muscles in size), training must be heavy (even if the weights are less than for men). You really must have a hard time doing the last reps. Remember your training is high volume, you rest little and work a lot (you don't lift heavy weights and records like men, you take the volume of your work - lots of exercises, lots of sets, lots of reps, little rest).

Treat working on yourself in the gym not as a tea party, but as turning ideal shapes from granite with a hammer and chisel, hard and hard work.

The training program for men (not beginners) is based on a split. When the whole body is split into muscle groups and these separate groups are trained on different days in a strength manner close to failure. So more time to exhaust each muscle group as much as possible and, in turn, more rest for it, because. training of each group is rare.

Women should not train in this manner. The force character does not suit them. Women should train the whole body at a time - in one workout. Women recover faster after a workout, because. do not approach failure and do not destroy deep muscle tissue.

Training should be built from the following calculation. Large muscle groups are determined and one or two basic exercises for them are selected. A large amount of work is performed with a large number of repetitions and approaches.

You should choose such exercises so that the maximum number of muscles is involved, because. women do not have the opportunity to allocate a whole training day to work out one muscle group. You should train 2-3 times a week, depending on your state of health, and it should be excellent before training.

Training program for girls (whole body at a time or full body)

Extremely important. There is a warming up of all joints, ligaments and muscles - protection from injuries.

• 5-6 sets for max. repetitions

Acceleration of blood through the body and training of the press.

• 5 sets of 10-15 reps

Formative exercise for the buttocks and legs.

• 5-6 sets of 10-15 reps

Back work.

Working out the triceps, front delta and the inner part of the chest, which pushes the chest forward.

• 5-6 sets for 10-15 reps

The development of the muscles of the shoulder girdle. Incredibly difficult but effective exercise.

Pause between sets of 30 seconds - 1.5 minutes. Pick up such a working weight that it would be difficult for you by the last repetitions, but the technique should be perfect. The pace of all exercises is deliberately slow!

You can change the set of exercises for specific muscles, as long as they remain basic, and you perform them flawlessly. This workout will take you about 60 minutes.