Sports exercises of women in the gym. Women's workout program in the gym. II strength training

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 really the most effective method figure adjustments, however, girls are often afraid that training in gym make them look like men when they are not! 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 a 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. Light is to once calculate how much protein foods you need to eat, and gradually adjust carbohydrates, in accordance with your result.

In fact, the complex method also involves adjustments, but it simply 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

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Strength training not only carves out a figure with beautiful smooth transitions, they increase the level of the testosterone hormone. This male hormone helps not only to pump up the right muscles and give an exciting appeal to the body, but also to cope with the load. And she is weighty.

Of course, if the purpose of training in the gym is to work on relief, and not to improve health and maintain physical fitness. Although, no doubt, the last motivation is no less important and also requires effort and self-control.

Regardless of what prompted the girl to step over the threshold of the gym, classes must be supervised by an instructor, according to an individual, well-designed training program.

But not everyone can afford a personal trainer, so there are approved training schemes-programs for girls of different levels of sports training and different effects on muscles.

The right program is a plan that works

The principle of trying everything and immediately leads to nowhere, like the first training to failure. It's not a woman's business to exhaust yourself to the limit. Instead of progress, you can easily overload your muscles by getting carried away with excessive sets and repetitions or training with excessive weights.

Caution and gradual increase in load is the first condition for future success.

Secondly, you need to start implementing the training plan with a general developmental set of exercises for all muscle groups. After getting used to the workload in 2-4 weeks, they will prepare for serious training. The third is to master the technique of performing exercises on simulators, otherwise you can get injured without achieving the desired result. Finally, it is useful to keep a personal diary, where to note what is planned to be done, how many times and, if weight is assumed, which one.

Beginner girls should not start classes on a split program, even if they are tempted to immediately start pumping up one or two “necessary” muscle groups.

This is more suitable for experienced athletes.

Warm up first

Even if you want to fly up to the projectile and, without wasting time, proceed to the "pumping" part, this is unacceptable. There is an immutable rule - to start training on the program of any level with a warm-up. It is a mistake to neglect it, considering it an unproductive pastime. It will provide warming up of the ligamentous apparatus, muscles and joints, thereby protecting against injuries.

First, warm up in the cardio zone. 10 minutes shown followed by "uphill" on (ski) is fine too. By simultaneously using the hips, you can quickly get in shape on it. Pulse up to 100-120 beats / min. as a result of aerobic exercise for the benefit. Due to the influx of oxygen, blood supply to the muscles occurs, and cardiovascular and metabolic activity increases.

Stretching is an important part of the warm-up

Dynamic stretching is needed to give elasticity to the muscles and mobility of the joints. Training them before the main workout helps to achieve the required range of motion of the arms, legs, and the greatest depth of squats. Usually these are simple tilts to the sides and forward, rotation of the arms, shoulders, lunges. It takes 8-10 minutes in time.

Stretching for a specific muscle group is also performed before the first approach when changing exercises.

How many sets, how many reps...

It all depends on the chosen program and the level of preparedness of the girl. It also matters which part of the body is preferable to train - the lower or upper. The muscles in the body of a woman are unevenly distributed, there are more of them in the lower zone, it is easier to progress there. To develop the chest and shoulders you need to strain more.

Another important factor to take into account is physiology.

Two weeks after menstruation, the body is much stronger than in the following days.

The intensity of exercises on and lower body, as well as quantitative indicators of approaches and repetitions, must be varied. This cycle of loads is called microperiodization.

Those who take into account the natural mechanism and observe sports periodization achieve powerful and lasting results.

Whatever relief is provided for beginners, classes in the gym are not a school physical education lesson in the preparatory group. There are other goals here, and you need to tune in to high-volume training with a short rest. This applies to both fitness and strength training. Underworking (light weights, few exercises, sets and repetitions) is equal to marking time, neither inflated buttocks nor abs will appear.

The average numbers are: 5-6 sets, each with 10-15 reps. On light training days, the number of sets is 3-4. For those who start training for the first time or come to the gym after a long break, there is a rule of fifteen repetitions.

You need to start with such a weight that you have enough strength for 15 repetitions for the first approach.

And do not do more than two approaches a day. By the next lesson, you will see how the muscles respond to the load. If you don’t get very sick, it is advisable to conduct a series of training sessions with the same load. The next approach to add after a few sessions.

Pauses between sets are small - 30-60 seconds. With severe fatigue, the rest period is allowed to be slightly increased, but the training cannot be reduced. Over time, the pauses decrease. The creation of new muscle fibers (anabolism) requires a large amount of exercise with an oxygen debt. The normal state is if the last exercises (subject to the correct technique) are really difficult to perform, but not to the limit - it is impossible to bring the muscles to microtears.

What is a "base" and why is it useful

A complex effect on the body is provided by the work of many muscles. Giving yourself an hourly “multi-profile” load is much more useful than an isolated one or two muscles. Biceps or chest can be pumped if everything else is already on the level. Therefore, local training is not for girls. Body building begins with basic, multi-joint exercises, allowing you to simultaneously work out the maximum number of muscles. This is the basis of strength training (the word "base" came from bodybuilding, and there from powerlifting). There are three such exercises:

with a barbell on the shoulders for the lower body. The squat has the highest sports rating. The following muscles are included in the work: buttocks, quadriceps, adductors of the femur, rectus and oblique abdomen, long muscles of the back. Mastering the rules of execution is a prerequisite.

Bench press to strengthen and tighten the chest. When working on a horizontal bench, the middle muscles of the chest are involved, on an inclined bench - the upper ones. With a wide grip, the extreme sections are loaded, a narrow grip corrects a sunken chest. Best of all, the golden mean is slightly wider than the shoulders. The first set is warm-up, with light weight, the next 3-4 sets include 7-12 reps. Weight is selected individually. The weight rises on the exhale, falls slowly on a deep breath.

The most important for muscle development are the last 1-2 reps of the last set.

They are the most traumatic. It is necessary that a person belay nearby in case the trainee cannot cope with the weight.

simultaneously for the top and bottom, including the buttocks. This is a universal exercise performed with dumbbells or with a barbell in three variations: classic, sumo, on straight legs (the best exercise!). It is enough for girls to lift 12-15 kg, nothing more. It is better to start with 5kg, doing 5-10 squats in 3 sets.

On the initial stage they have many advantages:

• physiology; movements are consistent with the anatomy of the osteoarticular apparatus;
• energy saving; less energy consumption due to the redistribution of muscle load;
• a set of muscle mass in a shorter period; a high cumulative load contributes to a faster strengthening of the ligaments and joints.

In the program for beginners, basic exercises are given 80-90% of the training time. This is the main tool for the development of muscles, the foundation for building a muscular frame.

About programs and methods

Gyms abound with shells. It is impossible for a person who does not know all the subtleties of training to independently determine the program and choose exercises for a person who does not know all the intricacies of training. Even an experienced instructor may not immediately get to the point and ideally describe the training regimen in each case. Much is adjusted individually, empirically. But popular methods have already been worked out, they can be safely guided by coming to the gym.

Step by step weight loss program

This is the entry level, designed for three classes per week.

The first day

Warm up on a treadmill, 5-10 min. Jogging with is necessary to combat extra pounds. The pace of running is slow, with excess weight, they start with a fast step. Gradually, at the same speed, increase the distance.

Special warm-up before squats (warm-up approach) to warm up muscles and ligaments with light weight 15 times (so as not to strain).

Squats. Start with two, then do three approaches. Working weight is selected individually. For example, with some weight they squatted 15 times, and the 16th was no longer possible ... This is the weight that is needed. Landmark - the sensations in the next workout.

Raise the pelvis while lying on your back. Descents and ascents alternate. During lifting, the feet rest on the heels. A month (twice a week) to work out the exercise without weight, 10 repetitions, 2-3 sets with pauses of 3-4 minutes. Then go to the power version with weights on the lower abdomen (once a week). The working weight is gradually increased until it is possible to lift it 10 times. Do 4 sets with 5 minutes rest in between.

Dumbbell press on an incline bench while sitting. Raising (exhaling) and lowering (inhaling) two dumbbells at the same time. The technique is practiced at low weight. Overloading is dangerous, you can dislocate your shoulder. Perform the same 2-3 approaches. The number of repetitions and weight by strength. If 12 kg will eventually be taken - excellent.

The working weight and the number of presses are selected for a weak hand.

Twisting on an incline bench. We make cubes on the stomach - we swing the press, performing concentrated bending. Two exercises - for the upper and lower (below the navel) press, 2 sets and 12 repetitions each. A month later, the same is done with weight on the chest - 1 time per week.

Ab exercises do not remove belly fat. This is achieved by overall weight loss.

• Stretch: shoulders, triceps, abs, buttocks, thighs.

Second day

• Treadmill.
• Special stretching before the bench press.
• Bench press (a scheme similar to the bench press). A narrow grip forms the muscles that push the chest.
• The thrust of the horizontal block (with preliminary special stretching). When pulling the handle of the simulator to the stomach, exhale, while retracting - inhale. Scheme 2/3, weight up to 12 kg.
• Stretch: triceps, pecs, lats, biceps.

Day three

• Treadmill.
• thrust vertical block to the chest or pulling up in Graviton. The last exercise is more effective. With the help of a counterweight, push-ups and plump ones are much more comfortable. Loading latissimus dorsi and biceps. Exercise is useful for scoliosis. Scheme: 2/3 to 10 pull-ups.
• Lifting dumbbells from a seated position on an incline bench. Biceps are forming. Movements are smooth, without jerks, lowering is slower. The number of approaches is from 2, working weight is up to 10 kg.
• Bench press on a vertical block simulator to the bottom. Triceps are being developed. Weight up to 10 kg, 2/3 approaches. A useful exercise for those involved in swimming, basketball, gymnastics, badminton.
• Stretch: triceps, biceps, lats.

After the end of the workout, to restore muscle glycogen and additional insulin formation, you need to eat a sweet fruit or drink 200 ml of grape juice.

In this case, the muscles will not lose in size, and at the same time adrenaline and cortisol will decrease in the blood.

Video: How to lose weight on your own in the gym?

Weight gain program

weight gain exercises for skinny people

Rare skinny girls come to the gym for biceps. Most are concerned about the convex shape of the buttocks, elastic hips,. These places are the focus of training.

The sequence of exercises (there are seven of them) is as follows: on the press, lumbar, buttocks, legs, upper body.

Preference is given to working with free weights(barbell, dumbbells), not on simulators. In order to gain muscle mass, three training options are practiced, which can be alternated with two visits to the gym or performed three days a week. Warm up and stretch by default.

Option A

1. Twisting (on a Roman chair, incline bench, on the floor, on the upper block of your choice): 3/10-19 times;
2. Trunk tilts (back extension in the simulator,): 3/10-19 times;
3. Squats with a barbell (behind the shoulders and on the chest) or dumbbells: 6-12 squats in 4-5 sets (start with 2-3);
4. Push-ups (wide grip from the floor or on the simulator - chest press): 3-4 / 6-14 times;
5. Reduction of hands with dumbbells from a prone position on a horizontal plane (on the "butterfly" simulator, in a crossover): 3-4 / up to 15 times;
6. Pull-ups with a block to the chest or pull-ups behind the head with a wide grip: 4/8-15 times;
7. Pullover on straight arms (work with a cable in the upper block) or with dumbbells lying down: 3/12-15 times;

Option B

1. Raising the legs (in the hang, sitting in the simulator with emphasis on the elbows): 3/10-19 times;
2. Deadlift (forward bends with a barbell on the shoulders, classic with dumbbells): 4-5 / 8-15 times;
3. Lunges (with dumbbells, barbell, while walking): 4/8-15 times;
4. Barbell / dumbbell presses (from the chest, from behind the head while standing or sitting): 4/8-12 times;
5. Push-ups at the back of the bench: 4/10-15 times;
6. Bending the arms with dumbbells behind the head (French bench press) standing or sitting: 3-4 / 10-15 times;
7. Mahi arms to the sides from the hip to the horizontal (with dumbbells) 3/10-15 times;

Option C

1. Twisting lying on the floor with legs thrown over the "pedestal": 3/10-19 times;
2. Tilts on straight legs with dumbbells or a barbell on the shoulders (deadlift): 4/10-15 times;
3. Squats with two dumbbells or weight between the legs: 4-5 / 10-15 times;
4. Dumbbell (barbell) bench press lying or sitting in the simulator: 4-5 / 8-15 times;
5. Thrust of the lower (horizontal) block: 4/10-15 times;
6. Sitting vertical block pull alternately narrow and reverse grip: 4/10-15 times;
7. High thrust (lifting dumbbells / barbells to the chin while standing): 3 / 10-15 times.

Under the condition of proper nutrition, in 2-2.5 months, stubborn ones build up to 4 kg of muscle.

For advanced girls

1. Warm up;
2. Twisting to the pelvis: 5-6 / max. number (before burning in the press area);
3. Hanging leg raises: 5-6/max. number;
4. Squats with a barbell (on both surfaces of the thigh, buttocks): 5/10-15 times;
5. Deadlift: 5/10-15 times;
6. Thrust of the upper block (on the muscles of the back): 5/10-15 times;
7. Bent Over Row: 5/10-15 reps;
8. Bench press, narrow grip (on arm muscles): 5/10-15 times;
9. Lifting the bar for biceps: 5/10-15 times;
10. Mahi dumbbells to the sides (on the shoulder girdle in a complex): 5/10-15 times;
11. Pulling the bar to the chin: 5 / 10-15 times.

For beginners

The first month of training is the hardest. Still weak muscle tone, the cardiovascular system not prepared for sports loads, excess weight that interferes with exercise ... Therefore, the entry into the working mode is gradual, according to an adaptive scheme. So, on the first day they do one approach with a minute rest in between, in the second - two approaches and with a reduced pause for recovery up to 50 seconds. From the third day the program has been running without changes.

• Cardio load (treadmill, elliptical trainer,) - 10 min.;
• Warm-up with stretching - 10 minutes;
• Hanging knee lifts on the horizontal bar: 3 / up to 20 times;
• Leg extension and flexion at the knees while sitting and lying down: 3/10-12 times;
• Women's barbell squats: 3 / up to 20 times;
• Retraction of the leg back (on a bench, in a crossover, block simulator): 3 / up to 25 times;
• Leg swings to the sides (with the cuff of the lower block attached): 3 / up to 25 times;
• Hyperextension (emphasis under the hips): 3/10-15 times;
• Pulldown of the vertical block to the chest (reverse grip): 2/10-12 times;
• Classic dumbbell bench press or folding hands on a "butterfly": 3/10 times;
• French bench press (dumbbell behind the head) sitting: 2/10-12 times;

After 12-15 workouts, they give rest to the muscles and recovery time up to 7 days.

Common mistakes newbies make at the gym.

Emphasis on legs and buttocks

Squat with weight on the shoulders (body bar, bar)- the best exercise for pumping legs and buttocks. The gluteal muscles work at the very bottom. When standing up, when the thighs become parallel to the floor, the quadriceps femoris muscles bear the load. Therefore, to jointly pump up the buttocks and thighs, deep squats with full extension are performed. Without weights: 3 / 20-25 reps, with free weights: 3 / 10-15 reps.

Lunges. They create the shape of the buttocks lunges forward. For circular fat burning, lunges back with alternating rise to a chair are useful. Without weight: 3/15 reps each with the left and right leg. With dumbbells or barbell 3/10.

Deadlift on straight legs (Romanian deadlift). With a flat bottom, exercise should be given special attention. It forms the back arch, develops the buttocks and develops the hamstrings. Without weights: 3/20-30 times. In the power version 3/10-15 times. If there are problems with the spine, the analogue is hyperextension.

Glute Bridge(tearing off the pelvis from the horizontal plane from the prone position). This is an isolation exercise for the buttocks. Without weights: 3/20-30 times. With a bar or barbell on the pelvic area: 3/10-15 times.

Split program for strong arms, shoulders, back

Split programs are designed for girls who have been training for over two years. Split schemes are separate cyclically repeated workouts for muscle groups, separated by days.

The training begins with a visit to the cardio zone, followed by a warm-up approach to warm up the muscles.

Shoulder development:

• standing french press: 3/10-12 times;
• dumbbell bench press sitting on a bench with a back (grip from yourself): 3/10-12 times;
• Arnold press (with rotation of the wrists): 3/10-12 times;
• dumbbell pull to the chin: 3/10-12 times;
• lifting dumbbells to the sides and in front of you: 3/10-12 times.

Back development (wide grip):

• pull of the upper block to the chest and behind the head: 3/10-15 times;
• pull-ups: 3/10-15 times;
• bent over row: 3/10-15 reps.

Second day - development of hands

• pull-ups with a reverse grip 3/10 times;
• California bench press (with a turn of the elbow to the body): 3/10 times;
• standing barbell curl: 3/10 times;
• extension of arms while standing (on a cable simulator): 3/12 times.

The break between sets is extended - 2 minutes.

The main training time is 1 hour-1 hour 10 minutes.

Complete 3 day workout program

Three times a week every other day is an optimized regimen for girls who work out in a fitness center or “gym”. The body needs to be given rest to recover, in addition, muscles grow precisely in a state of rest. The principle of the layout of exercises is based on the sequential loading of muscles. The choice of exercises is determined by their ability to involve as many of them as possible in the work.

Monday Tuesday)

• Warm-up (any cardio equipment) 10-15 minutes.

On the muscular corset of the back:

• Vertical block pull: 2-3/12 times, weight 10-15 kg.
• Horizontal block pull: 2-3/10 times, weight 10 kg.

For chest muscles:

• Breeding dumbbells lying down: 3/10 times, weight 3 kg.

For the relief of the hands:

• Lifting dumbbells for biceps: 3/15 times, weight 3 kg.

To strengthen the upper and inner thighs:

• Reduction of legs on the simulator: 2/20 times, weight 15-20 kg.
• Leg extension on the simulator while sitting: 3/12 times, weight 10-15 kg.
• Bending the legs on the simulator lying on the stomach: 3/15 times, weight 15 kg.

On the muscles of the lower back and buttocks:

• Hyperextension: 3/12 times.

For abdominals:

• Twisting: 2/12-15 times.
• Warm up on a treadmill or elliptical trainer for 15 minutes.

Wednesday Thursday)

• Warm up 10-15 minutes.

On the back:

• Vertical block pull: 3/12 times, weight 10-15 kg

For back and arms:

• Breeding dumbbells lying on the stomach: 3/10 times, weight 4 kg
• Bench press in the simulator (bench press): 3/10 times. Start without weight.

On the shoulder girdle:

• Dumbbell bench press from the shoulders up while sitting: 3/10 times, weight 3 kg

For thighs and buttocks:

• Leg press (replacement of squats for problems with the spine): 3/10 times. Start without weight.
• Plie squats (with a dumbbell between the legs): 3/15 times, weight 6 kg.
• Lunges (squat "scissors" with dumbbells): 3/20 times, weight 3 kg.
• Hyperextension: 3/12 times.
• (twisting): 3/15 (2/12) times.
• Warm up on a treadmill or (if you need to lose weight) up to 15 minutes.

Friday Saturday)

• Warm up 10-15 minutes.
• Vertical block pull: 2-3/10 times.
• Horizontal block pull: 2-3/10 times.
• Bench press in the Hammer simulator while sitting: 2/10 times.
• Leg press with different leg position 3/10 reps.
• Leg extension in the simulator: 3/12 times.
• Bending the legs in the simulator: 3/15 times.
• Straight-legged barbell row: 3/15 reps without weights.
• Smith machine lunges or hyperextensions: 3/12 reps.
• Twisting on a bench with an inclination down (on a fitball): 3/15 times.
• Warm-up on a stationary bike or treadmill (if you need to lose weight): up to 15 minutes.

This program is designed for three months, then a new complex is selected.

How long to practice and when to expect results

When training in the gym, everyone pursues their own goal: to lose weight, gain weight, build muscle or increase endurance. Accordingly, the results have to be evaluated according to various criteria. For example, if you wanted to build muscle mass and increase strength, a centimeter tape will show the result, the scales and a mirror will reflect the process of losing weight. By following the schedule and proper nutrition the effort expended will begin to pay off in 6-8 weeks.

Keep in mind that muscles develop in different ways. So, cubes on the stomach appear much later than the biceps on the arms. Many changes are generally difficult to notice quickly by eye. But patience and hard work will be rewarded. It happens that some exercises performed are chosen incorrectly and hinder the achievement of the expected result. Then you need to adjust the program and keep moving forward. Make training an integral part of your life and the result will come.

Now there are more and more women in the gym. Some people want to lose weight, while others want to gain muscle mass. There are many exercises, but the effect can only be achieved if a training program for girls in the gym is clearly developed. Let's see what the basic training modules are and how to achieve the result.

The barbell squat is one of the basic exercises for girls to strengthen not only the legs and buttocks, but also other muscle groups

Why choose workouts for all muscle groups

Many trainers advise beginners to work out muscles by following a split program. It consists in working out only one or two muscle groups. But, others dispute this technique, believing that it is intended for professionals. Explaining this by the fact that it is difficult for beginners to focus on any one muscle group. For women beginners, the best option would be workouts with which they will work out all muscle groups in one session.

The video shows the training program for girls in the gym

For those girls who, due to employment, can sometimes skip classes, this option will also be much more convenient. This is due to the fact that by increasing the interval between work on one of the muscle groups, the efficiency decreases. In addition, due to the characteristics of the body, girls do not have the opportunity to exercise at full strength during the menstrual cycle. Accordingly, some muscle groups, the training for which will fall for this period, will be worked out poorly.

2. Lunges with dumbbells in hand

• take dumbbells in your hands, straighten your back;
• the position should be such that the thigh of the front leg is parallel to the floor and the lower leg is perpendicular.

3. Dumbbell row to the belt with one hand

Technique:

• kneel on the bench, the second leg remains on the floor;
• focus on the bench with one hand, and take a dumbbell in the other;
• straighten your back;
• the dumbbell should be pulled to the chest and lowered down.

4. Pull-ups

You need to hang on the horizontal bar and try to reach the crossbar with your chin. To facilitate pull-ups, there is a special simulator - a gravitron, it allows you to set a weight that will help pull the body up.

Important! The pull of the upper block behind the head is similar to this exercise. The effect and study of the muscles is the same.

5. Bench press on an incline bench

You need to sit comfortably on an incline bench. Take the barbell in your hands. Raise and lower it at chest level.

6. Rod pull to the belt

Exercise scheme:

• feet shoulder width apart;
• the body is tilted forward;
• the back is straight;
• the barbell is held with both hands and pulled up to the stomach, after which it goes down.

7. Block pull to the chest with a narrow grip

On the simulator, hands should grab the handle with a narrow grip. Feet should be on the floor, and knees rest on the rollers. The back needs to be straightened. After taking the correct position, the handle must be pulled to the chest, and the shoulder blades should be reduced.

8. Squats "Plie" with dumbbells. Works the inner thigh muscles

• legs should be placed wider than shoulders;
• rotate socks 120 degrees;
• the back should always remain straight;
• a dumbbell should be taken in hand;
• hips drop to parallel with the floor.

9. Squats on one leg (in the "scissors") with a barbell

• put the bar on your shoulders, straighten your back;
• lunge forward with one foot;
• the back leg must be bent, but not touching the floor with it;
• squat so that the thigh of the front leg is parallel to the floor, and the lower leg is perpendicular.

Important! This exercise differs from attacks in that until the end of the required number of repetitions, the feet remain in place.

10. Book on the press

You need to lie on your back and stretch your arms behind your head. At the same time, straight arms and legs should be raised. Hands need to reach for the legs.

11. Deadlift

Correct execution of the exercise - deadlift. Helps you achieve the desired result

• take the barbell in your hands, put your feet shoulder-width apart, straighten your back;
• two techniques:
  • back parallel to the floor. The load in this position goes to the muscles of the back. First you need to bring your back to a vertical position and only after that - straighten your legs;
  • thighs parallel to the floor. The load goes to the muscles of the legs and buttocks. In this option, you should straighten your legs and only then move the body to a vertical position;
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  12. Bench squats

  The technique is similar to the “Squat on one leg (in“ scissors ”) with a barbell, with the difference that the back leg is placed on the bench.

  

  13. The thrust of the lower block to the belt while sitting with a narrow grip

  Sit on a bench, rest your feet on the steps, grab the handles with your hands, straighten your back. Then you should pull the handles. The arms should move parallel to the bench. The shoulder blades must be reduced.

  14. Dumbbell bench press

  It is performed similarly to the bench press on an incline bench. This time, only the bench should be straight and in the hands, respectively, dumbbells.

  15. Wiring with dumbbells

  Lie on your back on a bench, take the dumbbells in your hands and raise them above your chest. Next, hands should be spread apart.

  

  Stretching

  It always ends any workout. Muscles should be well stretched. It takes approximately 7-10 minutes.

  The training program for girls in the gym can successfully include all of the above exercises. In one workout, 5 exercises are usually performed. In addition to the standard, circuit training can be selected. Then just all the approaches are not done at once, and the exercises are performed as if in a circle.

Many girls who want to lose weight or gain muscle mass, coming to the gym, do not understand at all what to do and how. The first thing they need to do is create a lesson plan for themselves. Depending on the goals, girls can create a program for themselves for 1, 2, 3 or more workouts per week, with a different number of repetitions within the approach. How to draw up a training program for a girl with a huge variety of exercises depends on the personal level of training and the initial physical data.

Important! If you have a musculoskeletal injury, you should consult with a sports doctor about acceptable and unacceptable exercises before starting classes.

The first thing you should pay attention to is warming up and stretching before and after training. The warm-up is a light aerobic exercise (running, jumping), as well as preliminary exercises with a weight less than the “working” one. During training (between sets), it also does not hurt to stretch, while you do not need to do “springy movements” - fix the muscles in the desired position for at least 30 seconds. That is how much it takes for the brain to send a signal to the myofibrils (muscle fibers) that there is no potential threat of injury. Only in this case, the muscles with ligaments will be able to “relax”.

A person who has a good stretch progresses much better in terms of muscle growth, since its fibers are more elastic and do not resist hypertrophy (an increase in their own volume). Qualitatively warming up and stretching before physical exercises, you significantly reduce the risk of injury during training. You can see more about this in a short video:

How to make a training program for girls

When compiling a training program, it is necessary to take into account the differences in male and female training:

• The peculiarity of the metabolism in girls is that by eating more fatty foods (with fewer carbohydrates), they lose weight faster as a result of training, they have more strength and endurance.
• Since women predominantly have type 1 muscle fibers, she quite easily “pulls” a large amount of training, that is, many repetitions and repetitions. The state of "overtraining" in them occurs extremely rarely, which allows them to train the same muscle group even 2 times a week.
• It is better for girls to use “explosive” approaches to a minimum (“explosive” can be considered those exercises in which a girl overcomes the maximum or close to it weight).
• Low-intensity cardio (slow running, jumping rope at a slow pace) works better on girls than high-intensity cardio (sprints, etc.).
• While lifting the projectile, the girl should do repetitions at a slow pace, without the “explosive” positive phase of the movement, as is customary in male training.
• Since the average arterial pressure in girls during training is lower than in men, they endure stress more easily and experience less burning sensation in the muscles.
• Girls do not need to take long breaks between sets, 30-60 seconds are enough, since their pulse and breathing recover faster than men.
• Women can exercise more often than men. Being engaged without the use of doping, girls in strength training 4-5 times a week instead of the traditional men 3 times. That is, girls can train 1 muscle group twice a week.

Important! You should only prioritize basic movements such as squats, Romanian deadlifts, pull-ups, and more. It is multi-joint exercises that involve the maximum number of muscles in the work, causing the best anabolic response of the body, which manifests itself in an increase in muscles, strength, and also a decrease in the amount of fat.

How to train effectively?

The order of exercises in the program should be observed from the most complex and difficult, to the easiest movements. At the same time, the division also occurs according to muscle groups, the largest and energy-consuming muscles (biceps of the thighs and quadriceps, latissimus dorsi) should be worked out at the beginning of the workout, but smaller groups (shoulders, abs, chest, arms, calves) - closer to completion workout.

The normal number of repetitions in one approach for a girl is 6-8 for increasing strength, 12-15 for muscle growth and 20-30 for fat loss. The number of approaches within 1 exercise is from 3 to 5. The number of exercises for 1 training day is from 5 to 7. At the same time, you must remember that in order to increase muscle mass, it is necessary to divide the training program into muscle groups so that 2 identical muscle groups not pumped on adjacent days.

If you have your first workout on Monday and you rocked your legs, and your second workout on Tuesday or Wednesday, you shouldn't repeat the same muscle group again. At the same time, breaks of 3 or more days are normal for recovery. Therefore, if you trained one muscle group, for example, on Friday, you can also train it on Monday, because there are 3 days of full recovery between these days. If your goal is fat burning, you can work out all muscle groups in one workout and repeat the same cycle several times a week - this does not negatively affect calorie loss.

Goals and objectives of training

Training for girls, as well as for men, in each case provides for different goals. In most cases, these goals are:

• weight loss
• muscle growth (relief work);
• increase in strength indicators;
• increase in endurance indicators;
• therapeutic and prophylactic purposes.

Many girls combine several goals together, such as fat loss and muscle growth. Whatever they write on the vast Russian-speaking Internet, they say, these processes are absolutely opposite and their course cannot be achieved simultaneously (catabolism is the destruction of fat and muscles, anabolism is growth), know that in practice all this is possible!

Motivation for training

Don't fool yourself into thinking that after reading this section, you'll be pretty motivated to do something you've never done before. It will not happen. In training, as in any other serious business, the attitude to long and hard work is important, as well as a clear understanding of the result and the benefits that it gives you:

• beautiful body;
• health;
• physical strength;
• strength of mind;
• attraction to the opposite sex.

When you really really want something, no one and nothing will stop you on the way to achieving your goal. If your goal is secondary, you do not betray it of special importance - you will constantly feel lazy about this, your hands will “drop” even before you start.

True, there are still exceptions in the gym, and they happen often. During grueling workouts, our body receives a fair dose of dopamine and adrenaline, and therefore, after 3-4 weeks, a person becomes addicted to the gym. Just do not compare it with drug addiction - after all, our internal secretion of hormones is physiological for us, in contrast to exogenously introduced substances (from outside). A person experiences a similar addiction to various kinds of pleasures - sex, sweets, and so on.

Gym or home workout - which is better?

The main disadvantage of training at home is the lack of equipment. Even if you have a barbell and dumbbells, a horizontal bar is not enough. In this case, the range of working weights is limited; you cannot dose and adjust the load based on your own needs. If we are talking about bodyweight training, then it’s even sadder, since our capabilities are growing, therefore, the load should increase linearly or in waves. How can there be an increase in load if our own weight does not change or changes slightly?

By training at home, very soon the girl reaches the limit in the growth of muscle mass!

If the main goal is weight loss, then you can increase the intensity of the workout by adding repetitions in the approach and reducing the intervals between sets. But for this you still need a barbell, dumbbells and some other equipment (bench for hyperextension, racks, etc.) - and not every girl has them at home. Buying this whole set is not a cheap pleasure, sometimes it’s cheaper to regularly go to the gym with a subscription for several years in a row.

Training programs for girls

It is very important to perform exercises in the correct technique and amplitude, for this you can watch a series of special video clips on the topic of women's training from a professional. There you will also find examples of the exercises described below from the proposed training programs:

But you still cannot do without the help of a competent coach in setting up the technique, since an experienced person can see much better what you are doing wrong and how it can be changed.

For beginners

If you are just starting out in the gym (or want to train in light mode), the best choice for the first month there will be a cyclic program that involves repeating the same exercises “in a circle”:

• lifting the legs in the hang on the horizontal bar - to the maximum;
• wide stance squats - 20 reps;
• block pull on the chest - 15 repetitions;
• deadlift on straight legs - 20 reps;
• hyperextension - 15 repetitions;
• wiring 15 repetitions;
• lifting dumbbells for biceps 15 reps;
• push-ups (traditional or from the knees, if it’s hard) with a narrow setting for triceps - 15 repetitions;
• jump rope - 90 seconds.

You can repeat these exercises for 1-3 cycles, depending on your physical fitness. After a month of training, you can switch to an advanced training program that burns fat and leads to muscle growth at the same time.

Helpful information! If your goal is to lose weight, you can leave the cycle program on a permanent basis, increasing the number of repetitions in it to 25-30 and reducing the rest between sets (if your fitness allows, you can not rest at all between sets).

For experienced

The training program for "advanced" girls, designed to burn fat and increase muscle mass, is performed on Mon-Wed-Fri or Tue-Thu-Sat, you can also alternate workouts on a "day after day" basis:

First day (bottom):

• squats with a barbell (bar) 4 sets of 12-15 repetitions;
• Romanian deadlift on straight legs 4 x 12-15;
• leg extension in the simulator for quadriceps 3 to 12-15;
• leg curls in the simulator 3 to 12-15;
• lunges with dumbbells 3 to 10 with each leg;
• hyperextension 3 to 15.

Second day (top):

• traction of the bar (neck) in an inclination - 4 to 15;
• bench press (neck) on a bench with an inclination of 20-30% - 4 to 15;
• swing dumbbells to the sides (on the shoulders) while standing 3 to 15;
• press on an inclined bench - 3 to 15;
• traction on the back through the upper block with a wide grip - 4 to 15;
• leg press in anti-gack - 3 to 20;
• hyperextension 3 to 20.

On the third training day, you need to do the same as on the first (remember - girls can train 1 muscle group 2 times a week).

What not to forget after training

After a workout, you need to rest mentally and physically so that the body switches to a calm and measured work. It is ideal to get some sleep, get yourself a bath of water (you can visit the sauna) or just relax in any way convenient for you. Perhaps for some, this method is yoga, a massage session, or listening to your favorite music. As for the workout, for a gentler “exit” from training stress, you can cool down at the end - for example, run very slowly for 3-5 minutes. This will help bring the work of all body systems in order (primarily the cardiovascular system) and smoothly finish physical activity.

Nutrition and drinking regimen before and after training

A person needs water (and it doesn’t matter if it’s a girl or a man) both before training, there and during and after. You need to drink water in between sets in small quantities so as not to cause a feeling of heaviness in the stomach, which will interfere with the training process. The total daily amount of water consumption should be at least 2 liters per day.

Nutrition will depend on your goals (the ratio of proteins, fats and carbohydrates and their amount will vary in each case), but the main rule is not to eat earlier than 2 hours before training and 30 minutes after.

Important nuances of training for girls

You should definitely know general principles training and be able to draw up a training plan for yourself even when you are working with a trainer. Most trainers are just sales managers who sell their appearance, the ability to communicate with clients and find a common language with them, smile beautifully and everyone likes them. They do not know how to properly train and bring wards to their goals. You can do completely pointless exercises in the wrong form, while you will not hear anything from the trainer other than “okay, 2 more reps and rest for a minute.”

One of the most important recommendations - never work out in the gym in parallel with a critically low level of calorie intake. Any diet in which you limit yourself to 1-2 foods and reduce calories below 20 kcal per 1 kg of body weight is a taboo. And even more so, you should not expose yourself to physical exertion at the same time - adherents of kefir, apple, cabbage and other "diets" in my coaching experience and in the experience of my colleagues have repeatedly lost consciousness while doing exercises with a barbell.

It’s good if there is a person nearby who will insure, catch the immobilized body at the right time. But many coaches step away from their trainees while they are squatting or benching, especially when the weight on the bar is light. Indeed, an empty neck weighs only 20 kg - it’s not a big deal if it falls on a girl’s chest or face (apparently, they think so). If the trainer throws you without insurance during a potentially dangerous exercise, where you can fall yourself or drop the barbell on yourself - give up such a “specialist” as soon as possible!

Finally

Many girls already intuitively understand that their training program should be radically different from men's programs, but social pressure forces them to do the same. Using the tips from this article, you can create an exercise plan for yourself that includes all the features of the female body, its recovery rate and physiological characteristics.