?

• Self-dissolving whey of the third generation of instant assimilation without fat and carbohydrates.
• Category:

Mix one scoop of powder into 300 ml cold water. Reception is recommended in the morning after waking up, within 30-40 minutes after training and before bedtime.

Serum of the third generation PROMINA - has today the maximum coefficient of biological value and the degree of assimilation by the human body.
Syntrax Nectar is a highly purified whey protein isolate with zero fat and carbohydrate content. An effective nutrient for building quality muscle mass.

BioTech | ThermoDrine Liquid ?

dissolve 10 ml of concentrate in 200 ml of water. Take 1-2 drinks per day. On training days - 15 min. before training.

Carries out multilevel oxidation of fats and thermal genesis.

Contains 5 active substances necessary for fat burning and energy during training: L-carnitine, caffeine, green tea extract, choline, inostol.

Taurine is a non-essential amino acid that performs the functions of electrically active tissues such as the brain and heart to stabilize cell membranes. Other functions of taurine include cell growth, membrane stabilization, sperm motility, bile acid conjugation, and neuronal transfer. Taurine can also help improve athletic performance, as it acts like an artificial insulin, thus allowing better glucose deposition into the muscles.

Inositol directly activates the latent energy of the body. Thanks to the drink, the body quickly receives energy and vitamins, it also contributes to muscle tension if the electrolyte balance is disturbed.

VPLAB Nutrition | Glucosamine Chondroitin?

The daily norm is 2 tablets, which are recommended to be taken with meals, while not forgetting to drink plenty of water.

Heavy training overloads the joints and ligaments, besides, with age, the synthesis of glucosamine and chondroitin deteriorates, and such an important element as MSM (methylsulfonylmethane - a natural source of sulfur) enters the body in negligible amounts.

Chondroitin and glucosamine play an important role in the restoration of connective tissue, improve the depreciation properties of cartilage, and increase joint mobility.

MSM is a source of sulfur that is biologically available to the body - a component of proteins that make up all connective tissues. The trace element reduces inflammation, accelerates the synthesis of collagen proteins and helps maintain healthy joints.

VPLab took care of you and released a product that includes salts of all three essential elements - chondroitin, glucosamine and MSM. The listed ingredients in combination have a synergistic effect, complementing and enhancing the effect of each other.

The product is ideal for the prevention of diseases of the connective tissue, joints and ligaments, and will also be an effective addition to the complex of therapeutic measures for the treatment of diseases of the musculoskeletal system.

Contains high concentrations of active ingredients;
Helps increase joint mobility;
Ideal in the prevention of diseases of the connective tissue, joints and ligaments;
Reduces inflammatory processes;
Accelerates the regeneration of cartilage tissue;

VPLAB Nutrition | Daily 1?

1 caplet per day during meals with water.

In addition to vitamins and minerals, it also contains digestive enzymes. The complex is specially designed for people leading an active lifestyle and taking care of their health. The nutritional supplement fully compensates for the lack of vitamins and minerals resulting from intense physical exertion, irregular nutrition and nervous strain. The result is a strengthening of vitality and an increase in the body's resistance to various diseases.

Trec Nutrition | Amino Max 6800

Amino acids

8 capsules immediately after training. On non-training days: 2 capsules 2 times a day 30 minutes before meals.

AMINOMAX 6800 contains a complex of amino acids and micropeptides, resulting from the hydrolysis of whey protein concentrate, with the addition of a large amount of pure L-glutamine and taurine, due to which the complex is characterized by an exemplary aminogram. AMINOMAX 6800 is also enriched with vitamin C and vitamin B6, which improve the absorption of amino acids in the body.

Training program for girls gym for burning fat is an interesting topic, videos of a similar plan are replete with all kinds of services.

Sorry, one video to create perfect figure not enough: lacks an accurate picture of the training course.

It is rather difficult to extract detailed instructions from the sea of ​​information on what to do and how to do it.

We tried to collect all the most important things about fast fat burning with the help of simulators.

Be warned: it just won't.

But what are difficulties when the perspective is a body without a single superfluous fold, which you have been dreaming of all your life?

The harder you try, the greater the victory will be! So, let's begin.

The fat burning workout program for girls in the gym - a combined method or a circular one?

When we first enter the gym, it is important for us to maintain a productive rhythm of visiting the sports club.

After solving this question, the next question arises: how exactly to train? With what intensity?

Exercises for girls in the gym to burn fat should be done using two methods:

1. Combined
2. Circular

The first involves mixing power loads and cardio.

The result is high-intensity training, in which the body does not have time to adapt to constantly changing conditions, and the fat burning process is much more effective.

The combined method is very convenient to use if you prefer to go to a small gym or training takes place in the evening when there are a lot of people.

Making an effective workout plan

Do one set on the machine and go to the elliptical or treadmill.

In extreme cases, a skipping rope will do. Due to this “mix”, the productivity of the process improves.

You will only need an hour to get a good effect from the workout.

The circuit method involves repeating each exercise until you complete one cycle. Then you can rest and start the second.

Usually there are at least three of them (more often). This is the ideal method for losing weight, as it is similar to strength shaping.

Each circle must be done as quickly as possible, ideally within the time frame.

It is impossible to pump up using the circular method, because small weights must be applied.

But the fat burns before our eyes! Get it to work different groups muscles, otherwise you simply cannot withstand such tension.

It should be noted that this method is not suitable for everyone.

It is necessary to have a certain endurance potential and a good sports form.

If you decide to go for a combination exercise, always start with running or a stationary bike.

This type of activity will help to warm up well.

Keep in mind that fat burning does not start immediately, take about twenty minutes for the first run, but do not arrange a marathon!

Watch your heartbeat, it should not exceed 160 beats per minute.

Do you choose circuit training? Move the most difficult exercises to the middle of the lesson, leave the simple ones at the beginning and at the end.

Prepare all the shells in advance, there should not be a long stop.

Below are workouts that are suitable in both cases. Using the circular method, simply remove the cardiopauses.

Tip: if you are new to sports, choose a combined style, it is easier to tolerate by an unprepared body.

Workout program for girls in the gym to burn fat. Slim silhouette and sexy curves

Any program in the gym for burning fat is easier to perceive if you have previously read the photo of the exercises, and even better - watched the video.

Not everyone can afford the services of a personal trainer.

But this is not critical if you have minimal sports experience and an inquisitive mind.

It would be ideal to order a few introductory lessons (in many clubs, when buying a first subscription, they are provided free of charge) and ask to show the technique of performing exercises.

Take the first few sessions with a trainer.

Then it will be enough to write out daily tasks in your notebook and start the thorny path to your dream.

Day one: do the chest, legs and gluteal muscles

1. Start by warming up on any cardio machine. A bicycle is also efficient, but if you choose, stop on a treadmill. Ten to twenty minutes is enough.
2. Warm up your large muscles by squatting with a barbell on your shoulders. The legs are wider than the hips, the head looks forward. Come up to the rack, dive under the bar and put the weight on your shoulders by straightening your legs. The bar should not touch the neck, but be located exclusively on the deltas. Squat to parallel level, focusing on your heels.
3. Pump your hips, buttocks and legs with a press on the appropriate simulator. Sit on an incline bench and rest your feet on the platform. Having straightened them completely, move the limit valves and do the exercise. Girls are recommended to set their feet wide, socks look slightly to the sides.
4. And more cardio! It will make the workout more dynamic. Run without inclination, if you chose an ellipsoid, do not increase the load.
5. Deadlift ... where without it, only in this case the exercise takes place with straight legs. Take a barbell with a wide grip and take a step back. Place your feet close together. Lower the bar just below the knee and return to the starting position. The legs are slightly bent. Make sure that the spine is straight and the bar moves along the body.
6. Sit on an incline bench (set it to 40 degrees), prepare weights for yourself in advance. Lean on the surface, the head lies, the neck should not experience tension. Dumbbells in the hands are parallel to each other. The movements are slow and measured.
7. Use the butterfly simulator. Hands are uneven, slightly bent. At the peak moment of tension, lean forward a little. If a higher grip is used, the upper chest works, lower - the lower.
8. "Hitch" on any cardio machine. Try to make it to the end of the hour.

Tip: Try to start training on Monday and continue every other day. On weekends, you sleep well and recuperate, so the first workout of the week is often the most explosive, Tuesday is useful for recuperation. Customize the process according to your own well-being.

Day two: working on the back and stomach

1. Warm up with cardio. Run or do 30 burpees.
2. Well, if there are rings in the hall, in extreme cases, use a barbell or a Smith machine. Dive under the bar and, hanging on your hands, perform reverse pull-ups. You can easily adjust the height, and hence the complexity of the task.
3. Take dumbbells of average weight for you. Bend your legs slightly, arms moving along them. In the same position, the eyes look forward. In general, the pose resembles a skier. Squeeze your shoulder blades together with each movement. The elbows are pressed to the body and look up.
4. It's time for medium-intensity cardio. Try to drink more water. It is strictly forbidden to use belts and body wraps (wraps) during this practice. In addition to overheating, double the load on the heart and increased sweating, you will not get anything. Some believe that this way the fat is better out of the body. But this is 100% myth. Fat does not enter our body through the skin, and therefore it leaves in completely different ways.
5. Put your feet on the bench, your back on the mat, your hands behind your head. Twist the body, trying to reach the legs. A simplified version involves finding the legs on the floor in a bent position. It must be done to the limit, until you feel a strong tension in the press.
6. Sit on a bench and grab the edge with your hands. Straighten your legs in the air and forcefully pull them towards you. The body at the same time goes “back” a little, providing you with balance. Try to twist as hard as you can.
7. Cardio to choose from, as an option - a stepper. Hold on longer.

Tip: try to come to the gym at the same time. Gradually, the body will transfer the peak of activity to this hour. Exchange processes will be significantly accelerated.

Day three: for beautiful legs, buttocks, shoulders

1. Cardio warm-up at medium pace. If you chose the jump rope, do a series of cycles of 150 repetitions each.
2. For the next exercise, you will need a bench, a wooden (sports) box or stand. Take dumbbells in your hands or put weights on your hands. Step up the hill, alternating legs. The gaze is directed forward.
3. Lunges are considered one of the main exercises for building chic toned buttocks. Take dumbbells in your hands and step forward (in place or moving around the room) without going beyond the level of the sock. It is important not to fall down, but only lightly touch the floor with your knee.
4. Run at medium intensity for about twenty minutes.
5. The next exercise is best done while sitting. Sit on a bench with a back and firmly plant your feet on the floor. Take a barbell or dumbbell and with a straight back pull it (them) to your shoulders behind your head, then push it up. For these purposes, the Smith machine is ideal. Choose the width of the grip yourself: at the bottom of the movement, the forearms should be vertical.
6. Take dumbbells weighing 40% of your maximum. Bend your legs slightly and tilt your body forward slightly. Spread straight arms to the sides just above the horizon, but do not touch the hips below. Try not to sway while doing repetitions, this significantly reduces muscle tension.
7. End your training day on a cardio machine.

Tip: Do each exercise listed at least fifteen times.

Increase loads gradually

Start each day with a tablespoon linseed oil cold pressed or fish oil capsules.

A well-established fat metabolism is the correct functioning of the liver, well-groomed hair and skin, regular menstrual cycle and fast metabolism. It is a shame not to use such potential for your own purposes.

Just make sure your kidneys are healthy.

“Drink water” is not new advice, but for some reason it is most often neglected.

Meanwhile, without water, weight loss will almost certainly stand still.

Dumbbell exercises are indispensable

Drinking several liters of plain water good quality, you will notice how small wrinkles disappear from the face, and the skin color itself becomes even.

You will be less hungry, and without a moderate diet, all efforts can go down the drain.

For active fat burning, reduce rest to 30-40 seconds.

Alternate the training of muscle groups as suggested in our program. If you want to get faster results - add the fourth and fifth training in the form of pure cardio.

Set a goal for yourself: 5, 8 or 10 km a day and honestly carry out your plans.

Instead of a late dinner, eat half a grapefruit. It will help to get rid of extra centimeters.

Studies assure that on average it will be possible to burn an extra kilogram or even a few.

The second option is low-fat kefir with fiber. She, like a sponge, absorbs and removes slags and toxins. It will be easier for the body to switch to a new mode.

Do cardio as soon as you wake up.

Morning exercise depletes the remaining sugar in the body, and you lose weight much faster. The main thing is to eat nothing.

If there are no stomach problems, drink your morning coffee without sugar and go to work for the future beauty of your own body.

Many girls want to be slim and beautiful. A well-designed training program for girls in the gym works wonders and transforms the body. Literally in two or three months, you can tighten your muscles, lose fat, pump up your buttocks.

Training goals and program features

Girls come to the hall with different purposes. The training programs will depend on what the task is.

It can be presented in the form of a table, you can paint everything by day - as you like. The main thing is that you have everything written down.

This is very convenient, especially when you have taken a break and want to continue training again. A good memory is great, but after a month you will forget how many times and with what weight you did a particular exercise.

If a trainer is working with you, he should track the dynamics of your weights, the progress of results, changes in your body weight. If there is no coach, all this needs to be done by you.

And also you need to know the technique of the exercises that you will do. Understand what each exercise is for in order to perform it as well as possible. The most difficult thing is to find the optimal load.

Features of the first workouts, load dosing

The very first workout should be easy, otherwise you will lose the desire to continue to practice. Muscles that are not ready for stress can be injured. Especially in the case of training for women, this must be taken into account. Although their body is more enduring than that of men, it is more fragile.

In the first month, you need to carefully add weight, observing the condition of the girl. If training is easy for you, you don’t even sweat, it loses its meaning. If in the middle of a workout you find that you have no strength, the load is too much.

But if after a workout you go home completely exhausted - this is the right program! If the training program is aimed at keeping fit, you can not bring yourself to such fatigue.

Change of exercises

To achieve the best result, it is recommended to change the entire program once a month or partially replace the exercises. Muscles get used to loads, and then stop responding to them. If, of course, the load is removed completely, regression will begin. And with stable exercises, weights stop growing, muscles too. Something new is required.

You can also diversify the program in this way: once every 2 weeks, change one exercise to another. For example, today you did a leg press, and next time you do lunges with dumbbells. Alternate this several times, then change these exercises to plie squats, do it for a couple of weeks.

Muscles love variety!

The main controversy on the topic

Fear of pumping

A man's natural testosterone level is 15 to 20 times higher than a woman's. Nevertheless, even the guys do not always manage to swing normally. What to say about girls? Are you afraid that your biceps will become larger in volume than your boyfriend or husband? You should not worry, not the level of the hormone.

It is testosterone that activates anabolic processes in our body. It is he who is responsible for muscle growth (along with growth hormone, of course, from which absolutely everything in our body grows).

Conclusion - practice boldly, swing and do not be afraid of anything!

Barbell or dumbbells: do girls need it all

Since there is not enough testosterone in the girl’s body for pronounced muscle development, the question arises: is it worth it for the female to lift the barbell, do the base, try to pump up muscles, like in men?

Today you can meet girls who have more developed muscles than men. This result was obtained in an unnatural way. What can be achieved without doping: relief, a slight increase in volume, a good increase in strength and endurance.

And all these results will give you dumbbells and a barbell. Basic and additional exercises will help you become stronger. And calorie consumption and muscle tone in parallel with this will give you a beautiful body!

If you want a minimum percentage of fat, you will need to radically change your diet, count every calorie. At the same time, retaining the protein component. Otherwise, you will just lose weight.

How to eat if you go to the gym

The nutrition scheme is simple and determined by the goal of your training:

• Weight gain - the ratio of BJU is on average 30, 20, 50%, respectively.
• Weight loss - BJU 45, 35, 10%, respectively.
• Weight maintenance - BJU 30, 30, 40%.

Do I need to drink gainers, proteins?

The organisms of a man and a woman differ slightly from each other, from the point of view that the regulation of physiological processes is carried out due to the same hormones, the opposite sex has nothing new and unique in biochemical terms.

Why not take sports supplements? Girls also need amino acids, vitamins, proteins, unsaturated fatty acid. They just need something to compensate for the loads received in training.

If you are just starting regular training, it is best to do this under the supervision of a trainer. A specialist will not only help you draw up a competent training plan to achieve your goals, but also give recommendations on nutrition (because more than half of the success of a business depends on diet), and also teach you how to use the simulators correctly. If you have any contraindications or health problems, the trainer should take this into account when preparing exercises for you. All this is important not only to avoid injury, but also to ensure that your training does not go to waste.

A common mistake for beginners is to write a program without consulting a coach or to practice without any plan at all. If you randomly run on the track and periodically do a couple of approaches on different simulators, losing weight and beautiful relief unlikely to be available to you. So a competent individual training program in the gym is very important for girls.

Remember that one simulator is not always enough. For weight loss and muscle development, it is also important to work with free weights, that is, with dumbbells and a barbell. You need to increase the load gradually, starting with a small one. You should not be afraid to “pump over”: for 2-3 workouts a week you definitely won’t become a bodybuilder, but you can get a beautiful muscle shape and a toned body.

Gym workout program for girls

There are several common types of programs. For example, split workouts, during which attention is paid only to a certain muscle group.

Popular

For beginners, full-body workout systems are suitable for each workout in order to increase the level of sports training and make the figure more toned in general.

As already mentioned, classes must be supplemented proper nutrition with enough protein. Appetite can increase, so during the period of active training it is better to eat small portions 5-6 times a day in order to prevent feelings of hunger and not overeat, especially at night after visiting the gym.

Each workout should begin with a warm-up, which may include running on a treadmill for 10-15 minutes, as well as squats, bends, turns for 5-7 minutes. Warming up helps to avoid injury and warm up the body, preparing it for training.

Sample exercise plan

Do not forget that the coach will make a real plan for you. It might look something like this:

Workout 1

• Lunges with dumbbells: 3 sets of 15 times on each leg
• Deadlift: 3 to 10
• Lying leg curl: 2 to 20
• Ab exercises: 3 to 25
• Arm exercises with dumbbells: 3 to 15
• Twisting: 2 to 10

Workout 2

• Steps on the step: 3 sets of 20 times
• Burpees (jumping out of a support prone): 2 to 15
• Dumbbell bench press: 3 to 10
• Barbell or barbell squats: 2 to 10
• Hanging leg raises: 2 x 10
• Breeding dumbbells lying down: 2 to 15

Natalya Govorova

Reading time: 9 minutes

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All the beautiful half of humanity dreams of a beautiful figure. And one of the “tools” for correcting your forms is the gym. The main thing is to clearly understand which simulators to look at, which zones need correction, and what is included in the training program.

The best exercise equipment for women in the gym - which one to give preference to in training?

The main areas of the female body that need correction are ...

• Hands (there should be no "kissel").
• Belly (it should be flat and elastic).
• Chest (beautiful, raised and elastic, and not flaccid and spreading over the stomach).
• And of course,

It is on these areas that you should focus your attention in order to lose weight and achieve the desired result.

Choosing the Right Trainers!

• Thrust. The main goal of working on this inventory is to work out the biceps. The ideal machine for long and hard workouts - with a set of weights and additional equipment, with the possibility of self-regulation of the load. The simulator provides effective training for the hands - for both at once or for each in turn for an enhanced effect.
• Top/bottom pull. This tool works for harmony, strengthening the muscles of the back and, accordingly, protecting the spine, strengthening the biceps, and reducing the risk of injury. The wider the grip, the more intense the training of the back muscles.
• Horizontal leg press. Primary target: glutes and quads. The body on this equipment is fixed in a stable position, and the main load falls on the reed with buttocks. With an increase in load and bending of the legs, as for a “plié”, the inner thighs are trained.
• Smith machine. Here we train triceps and pectoral muscles. A safe and effective simulator with the ability to independently regulate the intensity of the loads.
• Shoulder press. The simulator for working with the middle and anterior deltoid muscles. In order to avoid harming your ligaments, it is important to correctly install the seat.
• Press trainer. A flat stomach is an achievable dream. Such a power unit allows you to twist on the press (approx. - with weights). It is important to remember that weight training significantly increases muscle growth and expands the waist, so it is better for lovely ladies to do without weights.
• Reverse glute lifts. The simulator is focused on working with the gluteal muscles and on the gradual compaction of the buttocks. Such a tool will not bring harm, and as for the result, it will not be fast (there are more effective simulators for such purposes).
• Thrust of the top / block with a wide handle and behind the head. Good equipment for the development of back muscles. It is important to remember that if there are problems with the flexibility of the shoulder joints, it is better to replace this simulator with another one in order to avoid pinching in the shoulders / joint.
• Cardio trainers. Of course, they are effective and useful. However, aerobic activity in women should be within reasonable limits. The intensity of these workouts is a maximum of 3 times a week and no more than 40 minutes.

Exercise machines that are not suitable for ladies

Unlike women who run to the gym for weight loss and harmony, men go to workouts for relief and muscle mass. Therefore, their training programs, of course, are different, and individual simulators, successfully used by men, can give the opposite result to a woman.

What inventory to avoid?

• Shrugs with dumbbells. A very effective simulator for trapezius muscles, but for men. He will not add the beauty of forms to a woman.
• Weighted slopes. It is believed that such training eliminates the "ears" on the reeds. In fact, they only contribute to the expansion of the waist. And for a side bar, a bicycle and the right diet are suitable.

A set of exercises on simulators in the gym for women - we draw up a training program

Women's queues for cardio machines are common. However, it must be remembered that the torture of these simulators is meaningless without strength exercises.

Exactly power training should be a priority, cardio workouts - to warm up the muscles or to consolidate the effect.

A set of exercises for the beauty of forms - what should it be?

1. For the 1st day: on the back and arms.
2. For the 2nd day: on the thighs and buttocks, on the calf muscles.
3. For the 3rd day: on the press.

The beginning of a workout (always!) is a warm-up for 10-15 minutes from cardio exercises, or from key aerobic exercises.

Video: A set of exercises for girls in the gym

Video: Gym exercise program for girls

What exercises should be included in the program?

Exercises for the abs:

• Tilts on a Roman chair. We put our hands on our chest “crosswise”, bend down to half and press our chin tightly to our chest.
• Leg lifts. We lean on our elbows in a suspended state (approx. - on the crossbar). Legs slowly bend / unbend 20-25 times.

Exercises for the buttocks, thighs and calf muscles:

• Hyperextension.
• Abduction / connection simulator: back upright, spread and connect the hips, holding the position for 3 seconds when connecting.
• Leg press. We use the training platform. Raise your legs from the center of the platform to the top edge. When lowering the load, we hold the lower back close to the bench. Scheme: 4 sets, 30 times).

Exercises for the muscles of the back:

• Head pull. Scheme: 20 times.
• Lower block pull. The back is straight, in a sitting position we bend our knees, pull the block to the lower abdomen, without swinging the torso. Scheme: 3 sets, 25 times.

The general training scheme should look like this:

1. Warm-up - 10 minutes.
2. Training of muscles of a certain group - 50 minutes.
3. Cardio workout - 40 minutes (for example, an exercise bike, jump rope or treadmill, hula hoop).
4. Stretching - 10 min.

Also in the set of exercises you can include:

• Deadlift. Scheme: 1 time in 2 weeks.
• Squats with a barbell on the shoulders (approx. - for leg muscles). Scheme: maximum twice a week.
• Lunges with dumbbells (we pull the legs and round the buttocks). Scheme: 1 time per week.
• Push-ups on the uneven bars (ideal for weak hands).
• Bench press at different / angles. Suitable for strengthening pectoral muscles. Scheme: 1 time per week.
• Plank. This universal exercise affects almost all muscle groups. It is recommended to do it regularly.

Video: Training program for beginner girls - the first steps on the simulators in the gym

Basic rules for training on simulators for women

Before heading to the gym should undergo a medical examination . It is important to exclude all diseases with which strength exercises are prohibited.

After the permission of the doctor is obtained, you should decide on training program. You won't be able to do it without the help of a professional trainer.

What should be remembered?

• Training should be regular - 2-3 times a week.
• Warming up before every workout is a must! Important: the warm-up at the beginning (for warming up / preparing the muscles) and stretching at the end of the workout (for muscle recovery) should concern exactly the muscle group that is being loaded during a particular workout.
• You can increase the load only gradually, after a month of constant training.
• The number of approaches and repetitions depends on the state of the body, on endurance and, directly, goals. Approximate amount: 1-5 for strength development, 6-12 for muscle mass, more than 10-12 for endurance development.
• You should not immediately saddle all the simulators in turn - start gradually and with 2-3 simulators. Do not overload the body with maximum weight.
• - This is fine. It should pass as soon as the body gets used to the new lifestyle and load. If the pain does not go away in 3-4 days, then you need to reduce the intensity of the load or consult a specialist.
• Proper nutrition is 50% of success. We eat fractionally - 5 times a day (before training we eat 2 hours before it, no later!), We drink 2 liters of water per day (moreover, 1 liter during training), we pay special attention to protein foods in the diet (not less than 60%).
• If the number of workouts per week is reduced from 3 or 4 to 2, then the entire weekly load should be distributed over 2 of these workouts.
• We do not change the instructor during the first 6 months of training. Different systems can have a lot of contradictions, so for the effectiveness of training it is better to listen to the 1st coach.
• Unsystematic classes are unacceptable! Each workout should be subject to a specific set of classes, clearly designed for a particular woman, taking into account her needs, capabilities and characteristics of the body.
• Close the carb window after every workout. not ready protein shakes, and drinks from natural products, self-prepared.

And a few more important points:

1. You can’t go to the gym “for the company”! Visit it in splendid isolation, only in this case your attention will be 100% focused on training.
2. Training should become your good habit. Therefore, the mood is extremely important: choose a comfortable and beautiful form for training, the best gym, a good trainer. Classes should not be hard labor for you.
3. The lack of results after 2-3 months of classes is not a reason to quit. Stock up on patience, forget about laziness and shyness, cultivate fighting qualities of character in yourself.
4. Decide on a goal. Why do you need training: lose weight, build up muscle mass, tighten the "contours" or something else. The intensity and type of training depends on the goal.

Video: Common mistakes in the gym

And a few mistakes to avoid:

• Do not overload the press if your goal is waist correction. The greater the load, the larger the waist.
• Do not abuse cardio workouts. The higher the load, the more active the production of the stress hormone, which, in turn, leads to the destruction of muscle tissue and exhaustion. Recommended maximum: 2-3 times a week for 40 minutes.
• Don't rule out dumbbell loads . It is loads with weighting that contribute to the formation of a beautiful tummy and elastic priests.
• It makes no sense to overload the muscles with intense daily workouts. . It is a mistake to think that in this way you will quickly acquire the cherished appetizing forms. Remember: muscles need time to recover! The optimal break is 2-3 days for each muscle group. For example, on Tuesday you load the biceps and chest muscles, on Wednesday - the load on the legs, on Friday - the triceps with shoulders, on Saturday - the back. The rest of the time is rest from work.
• Before you start exercising, adjust the simulator "by yourself." The lesson should be comfortable, not provoking injury.
• Pick up comprehensive program , which involves all muscle groups during the week. You can not concentrate only on problem areas - this will lead to an imbalance in proportions.

And don't overdo your workouts! If you have difficulty moving, your muscles ache, like after a week of repairs in the apartment and falling from a stepladder, and you can’t even squeeze your pillow with your hands, then it’s time to slow down the pace and reduce the intensity of your workouts.

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