We train the whole body workout for girls. A set of exercises for girls in the gym. Defining a workout goal

Workout for women in the gym is the most effective system for reducing the level of subcutaneous fat and, at the same time, adjusting the shape of the gluteal muscles, chest, as well as the volume of the waist, legs, arms, emphasizing the collarbone and solving other tasks that girls set themselves. The gym is indeed the most effective way to correct the figure, however, girls are often afraid that training in the gym will make them look like men, although this is not so! In order for a woman to be able to pump up huge muscles, she needs testosterone, so without the use of hormonal drugs you will not be able to become a "boot". At the same time, girls have problems with hip volume from frequent barbell squats, but this can be avoided and we will tell you how to do it.

The training plan for women may vary and, in principle, there are two main schemes: phased and combined. phased the training program for women suggests that the girl will first work on the forms, and then “dry”, combined offers to lose weight and at the same time work out the quality of the muscles. The first scheme is professional and will not suit most girls, since you most likely want to look good not only at competitions, but for this you need to use the combined training scheme. On practice, You will not use any diets, instead you will have to optimize your daily diet in accordance with the principles of proper nutrition, while you will visit the gym and engage in one of the proposed training programs for women.

Diet optimization is paramount, as nutrition is responsible for body fat levels, and an appropriate nutrient profile is essential for post-workout recovery. In other words, if you eat right and do not play sports, then even though you will not have luxurious gluteal muscles, tightened muscles of the legs, arms, your chest may be less elastic, but, nevertheless, you will look good, you will slim and attractive. But if you train and do not follow the diet, then, most likely, there will be no positive results at all! Therefore, first of all, you should optimize your nutrition, and only then choose the appropriate training program for yourself for women. Important to consider we are not talking about a diet, that is, you will not eat like that periodically, the daily diet in question is the daily diet that you will use to stay attractive every day!

Principles proper nutrition for women

Product quality - this is still the first thing to take care of to optimize nutrition. Firstly, proteins must be of animal origin, secondly, carbohydrates must be complex, and thirdly, fats should not be completely excluded from the diet. A girl should consume 1-1.5 grams of proteins per kilogram of her own weight, since women have less muscle tissue, but girls have more adipose tissue, so girls also cost less to consume carbohydrates. The corridor of optimal caloric intake for girls ranges from 1200-1800 Kcal, but the calorie balance is a very individual indicator, so we will talk about it in more detail later. Fats in the diet should be 15-20%, but they should be unsaturated, preferably vegetable, or omega-3 type. To maintain the quality of products, they must be steamed, boiled or stewed, frying is strictly prohibited.

Diet - this is the second most important principle of proper nutrition, however, the regimen must be observed everywhere, so training for women in the gym is also permanent. In this case, we are talking about the fact that you need to eat often and in small portions, you need to eat food at the same time every day. On average, it is desirable to eat 5-6 times a day, which will provide a constant background of nutrients in the body, as well as avoid an increase in blood sugar and insulin release. By the way, for this purpose, it is also recommended to eat carbohydrates with a low glycemic index or low glycemic load, that is, either the glycemic index should be low, or there should not be many carbohydrates in the product. Important eat carbohydrates in the first half of the day, and protein foods in the second, and in the late afternoon you should eat dairy products or casein protein, since this type of protein takes longer to digest.

Systematic - this is not just an important principle, it is a principle without which all other principles of proper nutrition will not work at all. Moreover, we recommend using systematicity, as well as a regimen, in your training program for women in the gym. There are two ways to ensure a systematic diet: complex and simple. Difficult is to calculate daily, using a food composition table and a kitchen scale, how many food nutrients are contained in the products, and then optimize their value for you. Easy is to once calculate how much protein foods you need to eat, and gradually adjust carbohydrates, in accordance with your result.

In fact, hard way also involves adjustment, but just allows you to change products daily, which is a plus. True, no one bothers you, when you get tired of certain carbohydrates, count how many calories you ate, and then change the sources of carbohydrates. On practice, You have chosen a diet, let's say you eat chicken breast and rice, you weigh 55kg, you want to lose weight. Accordingly, the brisket contains 26.5g of protein for every 100g, you need to eat somewhere around 250g per day, and you eat rice per day 300g. Moreover, the breast must be weighed in cooked form, and the rice in raw form, this rule is valid for all sources of protein and carbohydrates. Before you start eating like this, you weigh yourself, then eat these foods for a week, weigh yourself again a week later. Now, depending on the result, you need to increase the amount of rice, reduce it, or leave it at the same level. If you have lost 0.5-2kg, then the amount of rice can not be changed, if you have lost more than 2kg, then the amount of rice must be increased, if you have lost less than 0.5kg, then the amount of rice must be increased.

cyclicity- this principle is associated with ovulation, as a result of which it is necessary to apply microperiodization , both in nutrition and in the training system for women. In general, women accumulate subcutaneous fat more easily, but also spend it more easily. This is due to the fact that a woman gives birth to a child, so she needs a supply of nutrients, at the same time, when there are few nutrients, then in order for the child not to receive any injuries, the reserves are spent very easily. And during ovulation, when the chance of getting pregnant is especially high, the body tries to store as many nutrients as possible. Therefore, during ovulation, the intensity of training and caloric intake decreases. As for the training program, this will be discussed below, and as for the caloric intake, it should be reduced by 20%, just eat 20% less carbohydrates.

Conclusion: eat often and in small portions; the diet should consist only of high-quality products with a low glycemic index; food must be steamed or boiled; protein sources must be of animal origin, vegetable fats, or, as in the case of omega-3, they can be obtained from northern sea fish, carbohydrates must be complex; the diet should be observed permanently, every day there is the same amount of food nutrients, which is realized using the food composition table and weights when you eat different foods, or due to the uniformity of the diet; during ovulation, the intensity of training and calorie intake are reduced; and further! drink more water, 2.5-3 liters per day, and it is water at room temperature, it is desirable to drink water evenly, stretching its intake into the body throughout the day, you can not drink with meals.

Menu diet for women

20 minutes before breakfast - a glass of water to which you can add a little honey, or soluble vitamins
Breakfast- 100g of herculean porridge with milk and a cup of green tea
Lunch – 3 boiled egg whites and a non-starchy vegetable salad
Dinner- 100g of boiled coarse rice with seaweed or non-starchy vegetables and 100g of salmon or pollock
afternoon tea– 100g brisket and non-starchy vegetables
Dinner- 150g fat-free cottage cheese and kefir

The menu is average, but you can take it as a basis, gradually adjusting it for yourself. It is important to note that this is a menu for intensive training, so during ovulation, the amount of carbohydrates is 20% lower. In any case, if you follow such a diet, it will be many times more effective than 99% of all those diets that are replete with the Internet and women's magazines.

Features of training for women

Small amount of muscle - this factor is very important to consider, because the smaller the muscles, the less attention should be paid to them. That is why girls must perform basic exercises, but since the muscles in the girl’s body are unevenly distributed, the basis of the training should be the training of exactly that part of the body in which the muscles are the most. In girls, the muscles are located most of all in the lower part of the body, but this does not mean that it needs to be trained more on the top, just on the legs you will do 2-3 exercises, and on the back, shoulders, arms and chest one at a time, although in total the top body you will train more. At the same time, you most likely want to hypertrophy precisely the gluteal muscles, so the legs must be trained not only in anaerobic ways, but also in aerobic ones, so that the leg muscles are elastic and small.

Microperiodization - we have already talked about this above, it is associated with ovulation, therefore, during the period of ovulation, girls should perform a lower amount of work. Only the training of the press will fundamentally change. In general, you will perform hanging leg raises at the end of your workout in order to load the lower segment of the press more and pump blood into the abdominal area, thanks to this pumping, fat reduction in this area will occur more intensively, which will positively affect your figure. During ovulation, you stop doing abdominal exercises, and the number of sets in each exercise is reduced to three, but if you performed the exercise in only three sets, then it means that you don’t need to do it anymore.

Workout volume - this rule applies not only to the total time that a girl should spend in the gym, but also to the rest time between sets during a workout for women, the total number of exercises and repetitions in each approach. Girls have little testosterone, so it is much more difficult for girls to perform refusal approaches, moreover, if you are not a competitive athlete, then you do not need to do this at all. The optimal rest time between sets is 30-60 seconds, and the number of repetitions ranges from 15 to 25 per set. It should also be noted that during training you can and should drink water, and be sure to start

A properly designed training program can achieve impressive results. Even while studying at home, girls should adhere to a special lesson plan. For beginners, the entry-level program is suitable. Basic classes are the choice of girls with fitness experience. For those who are ready for intense loads, a difficult level has been developed.

Although the beauty of the human body is considered a purely subjective concept, many women make a lot of efforts to achieve their own ideals. But no matter how much effort and time is spent on skin care procedures and debilitating diets, it will not work to change volumes and pump up muscles without physical exertion.

And here the stumbling block is a banal lack of time or financial problems that do not allow you to visit the gym, or even your own complexes associated with excess weight or individual characteristics of the figure. In such cases ideal solution training at home will become - a program for girls will allow you to achieve visible results without financial investment with minimal time.

If you decide to start exercising on your own, tips on how to create a home workout program for girls will come in handy. Chaotic classes, conducted without a specific scheme, will not be able to solve either the issue of a smart figure or the problem of losing weight. You will have to think through all the little things, starting with a set of exercises and the frequency of classes, ending with the number of approaches and rest time. When compiling a training program at home for girls, it is necessary to take into account sports training, training goals and the presence of excess weight.

So, women who want to lose weight will have to focus on cardio. And for girls who have good physical fitness, to increase the load, use weighting agents and more strength training, and the number of approaches when performing each exercise.

Beginner Program

If there is no sports experience, you should not rush headlong into exhausting workouts. To achieve ideal proportions and a toned body with the help of unbearable loads will not work.

Any muscles require rest - it is during this period that they not only relax, but also grow. And untrained muscle tissues under the influence of loads come into hypertonicity much faster, which requires a longer rest.

Therefore, the home training program for girls who have not been involved in fitness before provides for no more than three strength training sessions per week with one day rest intervals between them. The total time of each workout will not exceed 40 minutes. During this period, it is necessary to complete three sets, trying to repeat each exercise as many times as possible, but not exceeding 20. Between each round we take a break of 90 seconds.

Exercises of the 1st workout

Classic squats. We perform regular squats, moving the buttocks back so that the thighs are parallel to the floor.

Lunges from a standing position. Take a big step forward and bend your knee. In the meantime, we touch the knee of the second limb of the floor. Alternate legs when performing lunges.

Rises on socks. Feet rest on the floor. Slowly rise to your toes and lower yourself back.

Straight twists. From a prone position, raise the upper body as you exhale. The distance between the chin and chest should not be less than a clenched fist.

Push ups. Kneeling, we lean on our palms, and on each exhalation we bend our elbows, I try to keep my back straight without lifting my buttocks up.

Exercises of the 2nd workout

Direct lunges.

Reverse push-ups. We rest with the brushes on the support, and with the heels on the rug. The whole body should be stretched into a string. Bending and moving the elbows to the side, we lower the body to the floor. While inhaling, we straighten our arms.

Mahi back. Kneeling with the emphasis of the hands on the floor, as you exhale, we take the straight leg sharply back and slightly up. Alternate swings with both legs.

Reverse crunches. Lying on the floor, we rest our feet on the floor, bending our knees. As you exhale, pull your knees into your chest.

Plie squats. We put our feet shoulder-width apart, spreading our feet to the sides. We lower the buttocks to the floor, bending the legs at the knees.

3rd Workout Exercises

Classic squat with calf raise.

Chair push-ups. We perform ordinary push-ups, resting our palms on any elevated support.

Reverse lunges. From a standing position, take a wide step back and lower your knee to the floor. When performing the exercise, alternate legs.

complex twisting. We lay down on the floor. On each exhalation, lift the torso and bent knees simultaneously up.

Rolls from socks to heels.

A basic level of

When the exercises for beginners are performed with ease, you can safely move on to the next level. How long it will take for this will depend on the characteristics of the body, and on personal diligence.

In fact, by this time, classes had become regular, and the body got used to the volume of loads. Therefore, you will have to add new exercises to the program, also use weighting agents. You can use ordinary dumbbells, but if they are not available, regular bottles filled with water will do.

At this stage, the number of workouts does not change, the frequency of repetitions and approaches also remain the same. We start new exercises with weights with 10 repetitions in each approach.

First complex

Squats with dumbbells. We hold dumbbells in our hands along the torso. Performing classic squats, raise the dumbbells forward.

Arm curl. Exercises can be performed both sitting and standing. Holding the dumbbells in our hands, we turn the brushes so that the dumbbells are directed forward. Alternately bending the arms at the elbows, pulling the hand to the shoulder.

Reverse push-ups.

Hand spread. We lay down on our backs. Raises straight arms with dumbbells up. As you exhale, spread them apart, touching the floor. While inhaling, we bring the limbs in front of us.

Oblique twists. We take a position lying on our back. We start the arms bent at the elbows behind the head, and bend the legs at the knees, lifting them so that the shins are parallel to the floor. We bring the elbow to the knee of the opposite leg. We alternate the sides of twisting.

Second complex

Push ups. We complicate the previous push-ups, focusing not on the knees, but on the socks. We try to keep our hands at shoulder level during push-ups. The narrower they are located, the greater the load will be.

Retraction of dumbbells behind the back. Raise both hands above your head, holding dumbbells in them. Alternately bend them at the elbows, winding the dumbbells behind the back. This exercise helps to tighten the chest.

Lunges with dumbbells. In the starting position, we hold our arms with weights along the torso. Performing a lunge with your foot, we part them to the sides.

Flexion of the arm. You will need a support on which you can rest your knee and hand. It can be the edge of a sofa or bed. We lower the second hand with a dumbbell down. As you exhale, bend your elbow, pulling the load to your chest.

Hand touching socks. Lying on a gymnastic rug, we try to reach the toe of the opposite leg with our outstretched hand. We constantly alternate sides. We try to do the exercise at an increased pace.

Third complex

Plie squat with dumbbells. Performing a deep squat with legs spread apart, raise the upper limbs with the load up through the sides.

Side lunges. In the starting position, the legs are wider than the width of the shoulders. Hands with dumbbells are located in front of the body below. Bend one leg at the knee, doing a squat to one side. At the same time, we raise our hands in front of the body. After returning to the starting position, we lunge to the other side.

Hand raises. In a standing position, raise one arm with a dumbbell above your head. The second at this time is located along the body. With each breath, we change their location. Exercise must be done by tensing the muscles and at a fairly fast pace.

Bicycle exercise. We lie down on the floor and bend our knees, tearing them off the floor. We alternately straighten and bend our legs, as if we are pedaling.

Back kicks. We get on all fours. We first draw one leg to the chest, and then straighten it sharply, taking it back and up. When performing the exercise, alternate legs.

Professional level

You can start intensive training only after you have fully mastered the previous exercises, which you can perform in full. Usually, the transition to complex training should be done no earlier than after 4-5 months of regular training.

The program is supplemented with new activities. In addition, the number of classes increases to 4 per week. It is recommended to repeat each action at least 20 times, in each of 3-4 approaches.

Lesson 1

Slow squats with weights. We perform the classic squat, but at a slow pace, lingering for a few seconds at the bottom point. When performing a squat, we raise the limbs with the load in front of us. Follow the squat technique.

Hand spread. Sitting on a chair, we lower our hands with bottles down. On each exhalation, we spread them to the sides, raising the weight to shoulder level.

Bulgarian lunges. We step back from the chair one step forward. We rest the toe of one foot on the seat of the chair. We bend the knee, lowering the buttocks to the floor. At the same time, we spread our arms to the sides.

Twisting push-up. From the emphasis on straight arms and socks, we perform a classic push-up. Having risen to the upper position, through the side we raise our hand up, twisting the body. On the next ascent, we turn the body in the opposite direction.

Double lunges. Standing straight, take a step forward with your foot. Bend your knees so that one touches the floor. We return to the standing position, and take a step back with the same foot. Bend your knees again until the working limb touches the floor. Having worked one side, we move on to the second.

Lesson 2

Deadlift squat. After completing the classic squat, we lean forward, reaching out with the upper limbs with a load to the floor.

Reverse push-ups. The emphasis during push-ups at this level is made from the litter.

Putting hands behind the head. We take both dumbbells in closed hands and raise them above our heads. Let's put them on the back.

double twist.

Side lunges with swings. Take a step to the right and do a deep squat. We return to the standing position, and take the same leg to the side. Keep your balance.

Twisting with slopes. We hold closed hands with dumbbells in front of the chest. On the exhale, we turn in one direction behind the hands. Returning to the starting position, we tilt to the opposite leg. On the next exhale, turn to the other side.

Lesson 3

Belt pull. We bend down, lowering our hands to the floor. On each exhalation, we pull the weighting agent to the belt.

Back Squats. We turn our backs to the chair. We rest our palms on the seat. We lower the buttocks down, bending the arms at the elbows. At the bottom point, we linger for a few seconds.

Oblique twists.

Hand spread. We lay down on the bench with our backs. We hold hands with dumbbells, lifting up. We breed them to the sides, trying to lower them just below the level of the bench.

Bulgarian lunges with lifting the load to the sides.

Lesson 4

Slow squats. Performing a classic squat, we do not bend our legs to the end and do not straighten them. The pace should be so slow that one repetition takes about 30 seconds. The signal for the end of the repetitions will be a strong burning sensation in the muscles.

Alternating forward and reverse twists.

Triple push-ups. With each of the three push-ups, we reduce the distance between the brushes.

Belt pull from a position with emphasis on the knee and elbow.

Lunges and swings to the side. Take a wide step with your foot to the left. Bend the knee and lower the buttocks to the floor. Returning to the standing position, we take the same leg to the left. Perform a lunge and swing to the other side.

Be sure to prepare your muscles for the upcoming loads, for which start each session with a warm-up.

At the end, give the muscles the opportunity to stretch, for which do several stretching exercises for the main group of muscle tissues that are most involved during the current workout.

At any level, strength training should be supplemented with cardio loads. It can be jumping, running, jumping rope or on simulators. Cardio classes can be alternated with the main ones and performed on recovery days after power loads.

Do not forget that even the most well-designed sports program does not exclude nutritional requirements and drinking regime.

The key point is regularity. After taking a short break, you have to start all over again.

The right training program for girls can transform the female body beyond recognition, while at the same time, improper training in the gym can lead to injuries, overtraining, loss of motivation, zero result.

The bulk of the girls set themselves the goal of losing weight in the gym, however, after working out for a sufficiently long time, they don’t get the result, the extra pounds, as they were in place, remained. This, in turn, imposes certain difficulties in understanding the basics correct workouts. Therefore, before moving on to practical exercises in the gym, let's take a closer look at the features of women's training.

Training for girls differs from men's training programs, due to the peculiarities of the female body. This is primarily due to low testosterone levels and menstruation.

Decreased testosterone levels

Low level testosterone in the female body, it does not allow girls to perform approaches as intensely and “hard” as men, which means that muscle failure in the approach during the exercise will come much earlier, therefore, the work in the gym will not be done as effectively, and of course, all this will be reflected in muscle growth in a negative direction. However, a significant accumulation of muscles in the thighs and buttocks, gives the girls, with the right training, to pump up elastic and beautiful buttocks.

Features of women's training

Due to the fact that nature is more profitable, it is much more to give the girl muscles in the lower part (hips and buttocks) than in the upper part (chest, neck, back, arms, shoulders), for the normal bearing of a child. Such a distribution by nature is effective for bearing a fetus, because the muscles themselves are very energy-consuming, that is, many kcal are required to maintain them, which is why the female body has much less muscles than the male body.

Period

During menstruation, the load on the legs and abs decreases, or completely stops (according to well-being). In the first two weeks, after menstruation, the girl feels a surge of strength, during this period, load the buttocks with various exercises on the legs in the gym strongly, work at 100%, after 2 weeks, during ovulation, reduce the intensity of training, reduce the approaches in exercises and working weights, and then, the cycle repeats again.

Thus, with such training microcycles, you "catch up with two birds with one stone" - take care of your health and do not let yourself fall into overtraining from constant hard training.

And finally, the third important factor that a girl should pay attention to is a healthy and nutritious diet.

Menstruation while exercising

Balanced diet

For 3-4 weeks after menstruation, the female body will try especially hard to accumulate nutrients, set aside fat for storage, so that the baby is born healthy. Therefore, during this period reduce your calorie intake Limit yourself in carbohydrates and fats.

Carbohydrates, in the form of glycogen, are stored in the muscles much faster in girls than in men. Therefore, excess carbohydrates will turn into fat faster in the female body. However, the rate of conversion of fat into energy will be faster than in men. Hence the conclusion, the more muscles, the more "fuel tanks" for carbohydrates will be in the body, which means that the likelihood of excess weight gain will be much less.

Reusable, fractional nutrition, balanced in its composition (proteins, fats, carbohydrates, vitamins and minerals), is the key to good health, and of course obtaining the desired result during training in the gym. At the beginning of the day, you mainly consume carbohydrates (complex), at the end of the day, proteins, the ratio is approximately the same (50-60% carbohydrates, 30-40% squirrels, 10-20% fats). Exclude, from your diet, fried, salted, fatty, as well as foods with preservatives and fast foods. For more information about the diet, read the corresponding section on nutrition.

A healthy, balanced diet is not something that is only temporarily present on your menu, it is a diet that should be with you throughout your entire sports and healthy lifestyle.

Remember that only in combination, healthy nutrition, full recovery, and competent training will lead you to success in the gym.

Proper nutrition while exercising in the gym

Well, now that you have familiarized yourself with the theoretical foundations female training, let's go directly to the training itself.

Training program for girls

There are only two main approaches to training in the gym. Some girls gain mass (weight), not particularly paying attention to the relief and dryness of the muscles, in which case they have one goal - to gain muscle mass as much as possible, so that later it can be “cut off”, dried, as a rule, this is achieved with the help of high-calorie nutrition, while other girls are simultaneously losing weight and gaining lean muscle mass. Your task at this stage is to determine what type you are relative to, but as practice shows, the first case when a girl gains weight is among professional athletes who perform on the bikini fitness or female bodybuilding stages.

If you possess big enough excess fat mass, then you, at the initial stage, should not work with simulators and barbells at all, because the gym grows muscles, and does not burn fat.

That is, first you need to adjust your diet until you lose enough excess fat mass (how to lose weight correctly, with nutrition, read this), you can also connect, for more effective weight loss various aerobic exercise(jump rope, running, jumping, treadmill, exercise bike and so on)

Scary, big and inflated girls in magazines can beat off a trip to the gym for many. Therefore, all women, remember that you will not be able to pump up big muscles without the use of hormonal drugs, at most, you can tone your muscles, give them a slight shape and relief.

We present you a training plan (training program) for girls in the gym, which involves the alternation of hard and easy weeks of training.

HARD WEEK OF TRAINING

Option number 1

Workout 1

• Bicycle (exercise bike) - 5-10 minutes
• - 2x max
• (wide setting of the legs) - 4x8
• – 4x10
• , sitting - 4x15
• - 4x12
• - 4x12
• – 4 x max
• Muscle stretch

Workout 2

• Orbirek (elliptical trainer) - 5-10 minutes
• General warm-up
• Push-ups from the floor with a wide grip - 2 x max
• medium grip 3x8-10
• on a horizontal bench - 4x12
• Push-ups on the uneven bars in the gravitron - 3x12
• - 3x12
• for the press with a pancake from the bar - 3 x max
• Muscle stretch

Workout 3

• Bicycle - 5-10 minutes
• General warm-up and knee warm-up: 5-10 minutes
• – 2 x max
• (deadlift on straight legs) - 4x10
• Reverse lunges in the Smith machine - 4x10
• - 4x12
• – 4x10
• (exercise of your choice) - 4x15
• – 3 x max
• Muscle stretch

Option number 2

Monday - legs

• – 5 sets of 15-20 reps
• – 4 sets of 20-25 reps
• – 3 sets of 15 reps
• (deadlift on straight legs)

Wednesday - back, shoulders and triceps

• – 5 sets of 15 reps
• – 5 sets of 15 reps
• – 3 sets of 20 reps
• – 5 sets of 20 reps
• lying down - 5 sets of 15 reps
• – 5 sets of max reps
• Treadmill or bike - 20-30 minutes

Friday - legs and chest

• - 5 sets of 15-20 reps
• – 5 sets of 15 reps
• – 5 sets of 15 reps
• – 5 sets of max reps
• Treadmill or bike - 20-30 minutes

Easy and hard training week for girls

You look at Instagram - so women's training seems to be another planet. Instead of barbells and dumbbells, some kind of rubber bands, instead of a squat, and traction with a bench press - strange movements in half a amplitude. In fact, it is more marketing of coaching services. Girls are used to believing that they are very different from boys, because it is easier for them to sell all this strange activity. In reality, all the same strength exercises are effective, and you need to concentrate more on working on the technique, and less on the "female and male" versions of popular exercises.

There are features - they lie in the difficulty of women mastering pressing movements for the upper body, and in the features of proportions. The long legs and short body of most girls prevent them from developing good squat technique on their own. Hence the mass of moral suffering about "the growth of the legs and the lack of progress in the buttocks." And the attitude is also “special” - many still believe that women should train lightly, and almost do barbell dancing, so that they get a beautiful body. In reality, everything is more prosaic.

Weight loss and body fat reduction

Non-professionals are very fond of talking about the fact that there are no fat-burning workouts, there is only a calorie deficit from food. In fact, "metabolic" or fat-burning workouts do exist. It's just that most gym goers can endure about two minutes of such training. The only "fat-burning workout" is the circuit, which consists of basic exercises with a barbell, the weight of which is approximately 70 percent of the one repetition maximum. Movements are performed in series of 30-40 seconds without rest, "circles" can be done only 4-5. Such training increases the oxygen consumption of the body at rest, and speeds up the metabolism. And it is not practiced for beginners.

Regular gym goers must first learn how to do basic exercises and control body position, and only then manipulate oxygen consumption through circuit training. At the start, the classic scheme “2 cardio training per week and 3 strength training” is suitable. The plan might be:

1. Do strength training for all muscle groups three times a week Divide the exercises into planes, or work on the principle of "squat and bench day" and "pull and vertical bench day." Beginners can do the same set of exercises in the simulators, the frequency and technique are important here, and not the “super-new” exercise plan and their alternation;
2. Do cardio 2 times a week. Non-professionals like to classify bodyweight circuit training or cardio work here, but for a beginner, the first type of activity is more strength than cardio. Therefore, those who have been working out for less than six months so far should understand cardio as either walking, jogging, pedaling a bicycle, or all the same, only in simulators. The usual recommendation “do 20 minutes of cardio on your free days” is also not enough for everyone. It is worth focusing here on the textbook half an hour of physical activity a day, which the WHO recommends for us to be healthy;
3. Set-rep schemes "for weight loss" should provide a large amount of training activity. If easier - less weight burden. More approaches. Optimal - 4-5 sets of 6-12 repetitions of each exercise with good technique. Are circles necessary? No, if a person does not have the strength to perform them, or if there is not enough physical form;
4. Nutrition must meet two requirements - a balance, that is, a sufficient amount of fats and proteins with a reduced amount of carbohydrates, and a focus on creating an energy deficit. To calculate the diet, use the Fat Secret application or any other.

Training program for gaining muscle mass

“Wishlist” like “make a nut” or “tightened legs and athletic shoulders” is nothing more than a set of muscle mass. It sounds creepy for the layman, but the girl has little chance of turning into the Hulk. Even if you remove cardio training, and do weights in power mode, and eat protein, the result will be just an athletic toned body, and not a mass monster figure.

What to do:

• Train in the gym every other day, not more often;
• Review the diet - at least 3-4 g of carbohydrates per kilo of body weight, and 2 g of protein. If the gastrointestinal tract can not cope - take enzymes. But you have to eat, muscles will not grow out of thin air;
• Approaches and repetitions may be different. If a girl cannot gain muscle in any way, working in the usual “bodybuilding” mode of 8-12 repetitions, she is shown low-repetitive strength training, in the mode of 4-6 repetitions in 5-6 sets. For everyone else - the standard 5 approaches, of which two are warm-ups.

Workouts for tone

Any health problems are a reason to see a doctor, and the presence of a curvature of the spine, injuries, pain in the joints - find a qualified trainer. Lack of sports experience is also a reason to contact a coach. A few personal training sessions will be useful if the last physical education lesson took place at school, but there is more than enough strength and enthusiasm.

Power must be ordered. You can’t just come to the gym and randomly run around the simulators, calling it “circular”.

1. Strength training begins not with a joint warm-up, but with a light generalized cardio. We translate - from walking in a stepper, ellipse or pedaling an exercise bike. You only need to work out for 5 minutes to achieve light sweating, then move on to the joint warm-up.
2. The joints are kneaded in the anatomical plane - that is, the elbows and knees are bent and unbent, the wrists and ankles, as well as the shoulders and hips - are gently rotated. Enough 9 flexion-extension or rotation in each joint. The head also needs to be gently rotated without throwing it up.

You need to start doing strength exercises with a warm-up weight. This is a mandatory rule - they usually start with 40-50 percent of the planned working weight, and add 5-10 kg in leg exercises, and 2.5 kg in upper exercises.

A warm-up is required not only in movements with a barbell, but also in exercises for the back, arms, and even the press. You need to start downloading it with a smaller amplitude, gradually increasing it.

It is important to rest between timer exercises, losing weight rest no more than a minute, everyone else - 90-120 seconds. If the goal of training is to develop strength, you can rest more time, according to your well-being. The program below is suitable for any purpose, it is optimal to use those working weights that a girl can lift in good technique. Remember that for most, the success of a training program will be determined not so much by what the program itself provides, but by following the rules of nutrition.

Workout 1

Exercise for the rectus abdominis

The exercise is performed from the starting position lying on the floor, the heels are 10-12 cm apart from the buttocks, the feet are literally pressed into the floor. It is necessary with an exhalation to bring the lower ribs to pelvic bones, and return to the starting position.

Do 3 sets of 15-20 times. Over time, you can add weights - a dumbbell behind your head.

Long back muscles, hamstrings, buttocks

The starting position is taken face down in the hyperextension machine. The body goes down, the spine is perpendicular to the floor. With exhalation - full extension of the body, with inhalation - lowering down.

Perform 10-20 repetitions in three sets, over time, you can increase the load by picking up a pancake from the bar and removing it behind your head.

Squat classic (barbell on the back)

Works the buttocks, muscles of the thighs and the center of the body

The barbell is taken from racks located at the level of the athlete's collarbones. The bar lies just below the upper trapezius muscle bundles so that the back can remain tense. The grip on the neck is tight, the wrists do not need to be bent back. On exhalation, the barbell is removed from the racks with the help of extension in knee joints, a step is taken back and the placement of the legs to the sides. Further, the pelvis descends with an exhalation, and the knees are retracted to the sides and bent. The optimal depth of lowering the pelvis is the one at which the back is straight and there is no rounding in the lumbar region. You need to get up with an exhalation, resting on the floor with your entire foot.

If the heels come off during the squat, you need to pay attention to the width of the feet, pick up weights on the platform, and stretch the ankle joints. If the main problem is bringing the knees inward, it is worth working in a narrower stance.

Squat training begins with leg extension in the simulator, then - squat without weights, goblet squat with a projectile on the chest, work in the Smith machine, and finally the barbell. The goal of mastering this chain is to develop the mobility of the knee, ankle and hip joints, as well as to strengthen the muscles.

Back muscles work

Starting position - sitting on the bench of the simulator with the full emphasis of the feet on the floor. Then, as you exhale, begin to tighten the shoulder blades towards each other, and towards the spine, and by contracting the back muscles, bring the handle of the simulator to the chest, and then return it to its original position.

It is important not to start with "biceps", by bending the arms at the elbow.

Works the buttocks and hamstrings

You need to sit next to the bench, place the shoulder blades on it, and rest your feet on the floor. Then you should tear off the buttocks from the floor, and go to the position "the spine is parallel to the floor." At the same time, the shoulder blades should not “ride” along the bench forward. You can hold the weight with your hands. Beginners sometimes learn this movement without a barbell, and only then begin to use it. If putting the bar on your hips is not comfortable, you need to wrap it with a special lining, or use fitness mats.

An assistant delivers the barbell from the racks to avoid injury. Even if it's a 20 kg bar, you still need insurance. The movement begins with a screed of the shoulder blades and “pressing” the pelvis into the bench, then the assistant gives the barbell to straight outstretched arms, the grip is slightly wider than the shoulders. The barbell is lowered to the chest, to the solar plexus area, until it touches the body and the neck. The forearms are at a 45 degree angle to the body. The bar is squeezed out with one powerful movement.

After completing all repetitions, the assistant helps to return the barbell to the racks. To avoid injury to the shoulders, do not press on a “flat” back, the shoulder blades should remain pressed, and not the lower back.

This is a shoulder exercise. You need to stand up straight, slightly bend your elbows, lean forward slightly, and abduct your forearms to the sides. As soon as the forearm reaches the level of parallel with the floor, the movement stops, and the dumbbells smoothly return to their original position.

Workout 2

Core muscles

Lie down on a bench, or take an emphasis lying down, fixing your hands behind your head (you can grab any support), while exhaling, due to the effort of the abdominal muscles, bring your legs to the waistline, and slightly twist the pelvis to the lower ribs. On an inhale, lower back. The movement should not be carried out due to inertia, you should not wave your legs.

Perform 3 sets of 10-20 repetitions.

Completely repeats what was done in the first workout.

Lunges with dumbbells in hand

Hips and buttocks

Stand up straight, feet under your shoulders, dumbbells in your hands. A step is taken back, keeping the distance between the hips, and lowering the body down due to bending at the knees. At the bottom, the thigh of the “front” leg is parallel to the floor.

You need to perform the same number of repetitions on each leg.

The body is tilted, the free hand rests on the bench, the working one is with a dumbbell on the side. By bringing the scapula to the spine, the dumbbell stretches to the belt, on exhalation. On inspiration, it goes down.

The movement begins with the work of the shoulder blade, and not with the turn of the body.

The bar is set on the floor, the grip is slightly wider than the shoulders so that the hands are on the outside of the hips. The grip is strong, straight, you can use straps. The bar at the start touches the ankle, then the pelvis slightly lowers, the weight is transferred to the heels, and, resting her feet on the platform, the athlete removes the barbell from the floor without relaxing her back. Due to the extension in the hip joint, the bar rises to the level of the “trouser pockets”, and then it smoothly falls back.

You can use a straight or inclined bench. First, the screed of the shoulder blades to the spine, and lowering them to the pelvis, then lowering the arms slightly bent at the elbows to the parallel of the forearm with the floor, lowering to the sides. Then - the reduction of hands in front of the chest.

Exercise can be replaced with push-ups on the uneven bars, if there is enough strength training for this. First you need to sit on the bench, lower the buttocks below the edges, and bend at the elbows. The forearms are parallel to each other. Then push back to the starting position. The legs can be straight (difficult option) or slightly bent at the knees.

Workout 3

As in the first workout, 15 repetitions in 3 sets.

Hyperextensions

As in workouts 1 and 2.

Hips, buttocks, and long back muscles

The movement is mistakenly considered a squat, in fact it is a thrust. It is necessary to take the dumbbell in straight outstretched arms, put the feet on the most comfortable wide stance, and lower the pelvis below the knees, touching the floor with the dumbbell, from this position the back is slightly at an angle so that the arms are straight and perpendicular to the floor. By extending the knees and hip joints, you need to fully straighten, returning the spine to a vertical position.

Back muscles work

The bar is taken from the racks, the height is at the level of the middle of the thigh. Step back and lean forward so that the angle is approximately 45 degrees. Further, the movement resembles work in all exercises on the back - the shoulder blades are pulled together to the spine, the barbell is brought to the lower abdomen, then the reverse movement.

The bar is taken from the racks on the chest, the grip is slightly wider than the shoulders. Forearms are perpendicular to the floor. The barbell is pressed up behind the head, and lowered to its original position.

Romanian deadlift

The movement is also called "Romanian traction". The bar is taken from the racks, as in a bent over row, but the movement itself resembles a deadlift. Due to flexion in the hip joint, the bar is lowered to a comfortable depth, and then returned back.

An effective exercise for pumping the buttocks.

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

cardio

The greater the body weight, the less shock load on the joints should be. Those who are overweight should not exercise in an explosive style, they are better off pedaling a stationary bike, walking on an elliptical machine or using a rowing machine.

(52 ratings, average: 4,90 out of 5)

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 experiences "menstruation" once a month. Due to the fact that at this time there are pains in the lower abdomen, nature made sure that they were less. 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.

Absolutely novice builders of a beautiful body should not shorten the workout by removing exercises. It is better to rest more before the next approach. Over time, try to shorten this pause. In order for a girl to create the prerequisites for anabolism, a high volume and oxygen debt are needed, i.e. small pauses between sets of 30-60 seconds.