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Fitness training for girls in the gym. Training programs for girls. Exercises for problem areas

Reading time: 34 min

In order to lose weight, strengthen muscles and get rid of excess fat, you do not need to visit the gym regularly. You can also get your body in perfect shape at home. We offer you ready-made workouts at home for girls with an exercise plan and workout tips for effective weight loss.

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

Workout at home for girls: features

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

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

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

Benefits of training at home:

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

Cons of training at home:

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

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

Home exercise equipment

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

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

What other inventory can be purchased:

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

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

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

Workouts at home for girls: rules

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

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

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

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

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

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

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

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

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

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

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

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

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

Workout at home for girls: exercise plan

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

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

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

Home workouts for beginners

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

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

Day 1

2. Raising the leg (on both sides)

3. Static bar (you can kneel down)

Day 2

2. Plie squat

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

Day 3

1. Raises the legs

3. Side lunge (on both sides)

4. Walking with arms spread and shin overlap

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

Workouts at home for weight loss and fat burning

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

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

Day 1

2. Walking lunges forward

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

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

Day 2

2. Bulgarian attack (on both sides)

5. Swing the leg (on both sides)

Day 3

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

4. Jumping in the plank with leg extension

5. Raising the leg up (on both sides)

Workouts at home to tone muscles and reduce body fat

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

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

Day 1

2. Pulling up dumbbells in the bar

4. Push-ups (you can kneel)

5. Lunge in a circle (on both sides)

Day 2

1. Lunge in place (on both sides)

2. Breeding hands with dumbbells in an incline

5. Spider plank

6. Twisting to the side (on both sides)

Day 3

1. Diagonal lunges (possible with dumbbells)

2. Side bar (on both sides)

Nowadays, as never before, the saying “They meet according to their clothes and see them off according to their minds” is relevant, because first of all, when meeting a new person, we form our opinion about him, relying on his appearance, and then we look at what is inside him. If you want to be successful, both on the personal front and at work, you need to keep yourself in shape all the time.

It is especially important for a woman to be attractive and pleasant. The main component of such an image of the beautiful half of the population is therefore the topic of this article will be "The program for training in the gym for women."

Acquaintance with all stages of weight loss

To begin with, let's discuss the fact that the program for training in the gym for women in order to lose weight and in order to pump and build certain muscle groups is fundamentally different.

If building and strengthening the muscle frame is important to you, then strength exercises are most effective. If your goal is to lose weight, then cardio is something that should be given special attention. However, for best results, pay attention to both types of exercise.

In this article, the main task that our training program in the gym for women will solve is to remove the abdomen and sides, as well as tighten the lower body or reduce the volume of the legs.

In addition to the compiled one, you will need to familiarize yourself with the basic principles of proper nutrition.

For simple muscle building, muscle building, and drying, diets will be vastly different. We will also consider this point in general details.

It is important to understand that the gym workout program for women and men is different due to the difference in body structure. It is worth considering the characteristics of the girl's body before and after the menstrual cycle.

You need to wear specially adapted clothing to visit the gym with exercise equipment and be sure to take with you the amount of water you need.

Features of female physiology

Due to the amount of hormones such as testosterone and norepinephrine in the female body (they are much less in women than in men), the body is prone to accumulation of body fat. Also, these hormones are responsible for aggressiveness and the ability to consciously repeat certain exercises for wear (in this regard, ladies are less hardy).

Despite the rate of accumulation of adipose tissue in the body, girls have the ability to say goodbye to extra pounds much faster than guys.

Women have very well developed muscles in the lower body, which makes them very easy to train. The upper body is worse. The muscles of the press, chest, arms and shoulders are quite difficult to pump, but in combination with proper nutrition, it is quite possible.

By the way, due to the smaller number of nerve endings in the lower abdomen, women have a less developed neuromuscular connection than men. On the one hand, this is good, because in this part of the body, ladies are more tolerant of pain (in particular, pain during menstruation), but because of this, the lower abs are the most problematic part for most of them.

It is very important for women to choose a workout routine that matches the menstrual cycle.

In the first half of the time after menstruation, the body is more resilient and strong, and also less prone to the deposition of carbohydrates "in reserve", so training at this time is most productive.

Ovulation usually occurs two weeks after your period. These days, the body is at its weakest, it is engaged in the accumulation and conservation of energy, so you can be sure that every piece of cake you eat at this time will undoubtedly lead to a rounding of your shapes. Training during this period is the least effective, experts even recommend reducing the load.

Let's summarize what a woman should know when choosing exercises for herself.

The slimming workout program for women is very different from the workout for men due to the difference in muscle structure.

The number of calories a man should consume per day is several times higher than the norm shown to girls.

The program for training in the gym for women should be built according to her menstrual cycle: the heaviest loads are in the first two weeks, then the intensity of training should decline.

In a women's workout, there should be many sets and reps, with a minimum of rest in between. A workout program in the gym for women 3 times a week is the best option.

Let's talk about nutrition

In order for the efforts made in the gym not to be in vain, you just need to control your nutrition, because no matter how hard you strain in training, with excessive consumption of fats and carbohydrates, your muscles will simply grow under a layer of fat.

So, the basic rules of proper nutrition:

• You need to eat several times a day (5-7) in small portions.
• It is imperative to consume at least two liters of clean water (tea, coffee, juices, etc. have nothing to do with clean water).
• Reduce the consumption of so-called garbage products as much as possible (these are products that do not carry any benefits for the body). These include: sugar, mayonnaise, ketchup (and other commercial non-natural sauces), soda, etc.
• Try to avoid eating too fatty meat and prefer boiled, stewed, baked and steamed foods rather than fried in oil.

• Do not eat food 3-4 hours before bedtime.
• The main amount of carbohydrates should be taken in the first half of the day.

As you can see, the rules are simple and clear to everyone. We do not advise you to completely exclude sweet, starchy and fried foods from your diet. You just need to try to consume not very healthy foods as little as possible. For example, make yourself a day once a week when you can eat something delicious. But the main thing is not to overeat.

An approximate meal plan looks like this: breakfast, snack, lunch, snack, dinner. Fruit is best as a snack.

The main thing is to remember that no gym workout program for women (beginners in particular) will help you if you do not eat right.

What is the difference between a circuit training program and a split program

So, we talked about the basic principles of women's training, understood why the training program for men is not suitable for women, and learned about the basic principles of proper nutrition. Now let's talk about the workouts themselves.

The training program in the gym for weight loss for women for two days (or better for three) is divided into two types:

A circular program is a workout that involves each session in the gym as working out all muscle groups at once. This type of training is considered by many to be the most preferable for women. It is, without a doubt, ideal for those whose goal is to lose weight and strengthen the muscle frame a little.

Split training is based on the fact that the person working on it works out a certain group (or several groups) of muscles every day. For example, day 1 - back, arms, day 2 - legs, buttocks, and day 3 - chest and abs.

Such training is usually chosen by men. However, for girls who want to build muscle mass to any area or pay special attention to the most problematic part of the body, such a program is also the best fit.

Below is a gym workout program for women (initial) circular type.

Circular training

It is important to remember that whatever workout program in the gym for weight loss for women (and drying is also required in conjunction with workouts for weight loss) you have, you need to devote 20 minutes at the beginning of warm-up and cardio exercises and 20 minutes at the end - stretching and cardio loads ... We will discuss this point in more detail later.

So, you've warmed up. Now let's take a look at what a circular gym workout program for women (starter) should look like for a week.

The first day

Press. The first exercise you will do is to twist your body on a bench. Perform 4 sets of maximum reps (professional trainers advise doing as many as you think you can, plus 5 more reps. These 5 reps will be most effective).

The gluteal muscles. Lunge forward on both legs 15 times, while holding dumbbells with a minimum weight of 3 kg in your hands. 3 sets.

Back. Pull of the vertical block. This exercise should be done 4 sets of 8-15 reps, concentrating on the back muscles.

Dumbbell press lying on the bench. This exercise tightens the chest and shapes its beautiful shape, which, you see, is important for a woman (it is especially important that the training program in the gym for women over 45 includes chest exercises). Perform 15 times in 2 sets.

Riding hands with dumbbells lying on a bench. This exercise will enlarge and strengthen your breasts. Perform 2 sets 15 times.

to the sides. Do 25 swings with each leg for 2 sets.

Do 2-4 laps of this program. Remember that in the intervals between sets and exercises, you cannot sit and it is undesirable to stand in one place, it is better to go to drink some water or stretch and stretch your muscles.

Day two - rest.

Day three

Squats, holding the barbell on the shoulders, perfectly pump your buttocks and legs. The weight of the bar should be such that you can sit down with it at least 15 times without damaging yourself (we recommend starting with 8-10 kilograms). The first time you need to be insured. Do 2 sets of 15 reps.

Press from the floor. Do 2 sets of 10-15 reps. This exercise is good for your chest muscles.

Twisting with fitball. The meaning of the exercise is that you need to simultaneously raise the body and legs, while holding the fitball in outstretched arms, pass the ball from hand to foot and lower, squeezing it with your feet. This challenging exercise uses the muscles of the upper and lower abs, as well as the muscles of the arms and legs. The minimum number of repetitions is 10 times, 2 sets.

Press the legs on the simulator. This exercise is responsible for the muscles of the thighs. Do it 15 times, 2 sets.

Dumbbell curl. Perform 2 sets of 15 times on each hand. With this item, you can pump up your biceps, which will save you from problem areas on your arms.

Stand in the bar for 1-1.5 minutes. The plank tightens the muscles of the whole body.
Do 2-4 laps of this program.

Day four - rest.

Day 5

Hyperextension. This exercise trains the gluteus and extensor muscles of the back. Perform 15-20 times 0.5 kg. 2 sets.

Raising the legs on the horizontal bar (in the hang). So you will perfectly pump the muscles of the lower and upper press, oblique muscles of the abdomen and arms. If you are a beginner, then pull up your legs bent at the knees. If the level of training allows you, then raise straight legs to parallel with the floor. Such twists must be done in the following order: forward, left, right. Do 10-20 reps in 2 sets.

Raising hands in an incline with dumbbells alternately. Perform 15-25 times for each hand, 2 sets. This exercise will strengthen your shoulders.

Dumbbell Calf Raises will work the muscles of the calves. Do 3 sets of 40 reps.

Deadlift perfectly suited for working out the back, buttocks, hips and forearms. Such a deadlift must be performed with dumbbells or a barbell. 15-20 times in 2 sets.

Swing dumbbells to the sides pump up the middle delta of the hand. 2 sets of 10-15 times.

Warm up, stretching and cardio

Before doing the exercises, be sure to devote 10 minutes to warm up and 10 minutes to exercise on a treadmill or stationary bike.

You may ask: "Why do you need a warm-up if it does not build muscle mass and does not contribute to weight loss?" The answer is simple: only after doing a warm-up will you prepare your body for hard exercise, which will significantly increase the quality and safety of the subsequent workout.

So, what the warm-up is responsible for:

• Warms up and tones all the muscles in the body.
• Accelerates heartbeat up to 100 bpm.
• Increases the activity of the cardiovascular system, due to which blood flows to the muscles faster.
• Reduces the risk of muscle tearing or stretching during strength training.
• Speeds up metabolism.
• Helps you get ready for your workout.

Now you know how important a warm-up is. It can include: jumping rope, rotational exercises to warm up the joints, tilts and turns of the body, abduction and stretching of the arms in different directions.

After you are done with your warm-up, run for 10 minutes on the treadmill.

After completing the basic training program, take 10 minutes to stretch. It will make your muscles more shapely and feminine, and will also reduce pain the day after training. And, of course, a girl's plastic body will never hurt.

Women over 40

Many people think that a training program in the gym for a woman 40 years old and older is very different from training for the younger generation, or is not available at all. This is a misconception. Sports are shown at any age, but in this case, several rules must be followed:

1. Before you start going to the gym, you should consult your doctor.
2. Rest between exercises and sets should be longer - 1-1.5 minutes.
3. Perform all exercises neatly and not at a very fast pace.
4. Spend more time stretching and warming up.

By following all the rules described in this article, you will achieve incredible results at any age.

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

Training goals and program features

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

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

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

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

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

Features of the first workouts, dosing the load

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

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

But if after training you go home completely exhausted - this is the right program! If your workout program is focused on staying in shape, you may not be so tired.

Change of exercises

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

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

Muscles love variety!

The main controversies on the topic

Fear of being pumped

A man's natural testosterone level is 15–20 times higher than that of a girl. However, even guys do not always manage to swing normally. What can we say about girls? Are you afraid your biceps will be bigger than your boyfriend or husband? Worrying in vain, the wrong hormone level.

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

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

Barbell or dumbbells: do girls need it all

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

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

And all these results will give you exactly the dumbbells and the barbell. Basic and advanced exercises will help you get stronger. And calorie consumption and muscle tightening in parallel with this will give you a beautiful body!

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

How to eat if you go to the gym

The diet plan is simple and is determined by the purpose of your training:

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

Do I need to drink gainers, proteins?

Organisms of a man and a woman differ from each other insignificantly, from the point of view that the regulation of physiological processes is carried out due to the same hormones, the opposite sex does not have anything new and unique in biochemical terms.

Why not take a sports supplement? Girls also need amino acids, vitamins, proteins, unsaturated fatty acids. They also need to somehow compensate for the loads received in training.

Many women love and know how to work their legs and buttocks, but are not quite sure what and how to do with the upper body. In this article I will try to explain to you lovely ladies how to create a good workout for the upper body (arms, shoulders, back and chest) and how to work with these programs.

Upper body workouts are absolutely necessary for everyone, but it seems that many women prefer to work exclusively on the muscles of the legs and buttocks, almost at every workout.

However, the fact is that women, by their nature, are weaker in the upper body relative to the lower one (maybe that's why it pulls to regularly pump legs, I don't know) and if you want to achieve a harmonious physique, balanced muscles, you need to have a beautiful posture Take a break from regular leg training and focus on your upper muscles.

In fact, sculpted, beautiful shoulders, arms look beautiful in any outfit when there is muscle on the bones, and not just skin and fat. In addition, a well-trained body (upper part) visually "tightens" the waist, and you look more "fitted" and very attractive! Which of you doesn't like it?

If you want to get started on your upper body, there are a number of great ways to accomplish this particular task.

Depending on your goal and preferred training styles, you can organize your activities in different ways.

Let's start with the choice of the exercises themselves. There are hundreds of exercises in bodybuilding and fitness to work all the muscles in the upper body, but I have highlighted the most effective ones in my opinion.

Back

Chest

Shoulders

Biceps

Triceps

If you prefer other exercises, be sure to include them in your training program. The exercises above are just suggestions.

Organization of trainings.

Before we get into creating your workout routines, there are a few things you need to know about upper body workouts.

• If your general training program does not include "chest day" and this is the case, because some women are afraid that because of this, their breasts will decrease in size, then perform more pulling movements than pressing on the shoulders. Why If your development is dominated by the front deltas, which are mainly involved in the bench press, and the back bundles of deltoids will lag behind in development, this will give your figure a stoop. And the best way to avoid this is to train your back to a greater extent, of course, not forgetting about the shoulders, but with a priority on the back and middle beams. I think you get the point.
• Biceps and triceps exercises should never make up the bulk of your upper body work. These are the smallest muscle groups and should only be involved in a quarter of your total upper body workout. But the chest, back and shoulders are large muscle groups and their development will have a greater impact on your body.
• Include upper body workouts in your training regimen at least twice a week.

Training schemes

Circular training.

Circuit training works well for developing the muscles of the body milestone, because you get the necessary load on both the muscles and the cardiovascular system due to the intensity of the training, which in turn does not require additional cardio workouts.

To create a training outline, select about five exercises (1-2 from each list above) and do them one by one, without rest. Work in a range of 8-12 repetitions per exercise for 2-4 full circles, depending on your starting level.

Since you will be doing five exercises in a row, you may need to use a lighter weight than usual.

Remember that you do not rest between exercises, but only between circles for 2-3 minutes. If you are creating multiple schemes, make sure you train your body evenly and select exercises for each major muscle group.

Training scheme (circular principle)

2 - 4 circles:

1. 8 - 12 reps.

2.8 - 12 repetitions.

3.8 - 12 repetitions.

4. 8 - 12 reps.

5.8 - 12 reps

Rest 2-3 minutes between laps.

Normal execution.

There is nothing tricky about this training scheme, you do all the sets and reps in the exercise, and then move on to the next, etc.

Some upper body workouts are structured to prioritize lagging mice and work them out early in the set.

So, if your shoulders are the weak link, start with a heavier exercise before moving on to lighter isolating movements.

To maximize muscle growth, do 3-4 sets of 8-12 reps of each exercise, resting 1-2 minutes between sets.

This resting time will allow you to work with heavier weights, which will increase your strength. If you want to increase your heart rate, rest 30-60 seconds between sets, thereby increasing the intensity of your workout.

If you want to focus on strength work, choose a basic exercise like the bench press. Do fewer reps and focus on training with more weights.

Training scheme (normal execution)

1.- 3, 4 sets of 5-8 reps.

2.- 3, 4 sets of 8-12 reps.

3.- 3, 4 sets of 8-12 reps.

4.- 3, 4 sets of 8-12 reps.

5.- 3, 4 sets of 8-12 reps.

6.- 3, 4 sets of 8-12 reps.

7.- 3, 4 sets of 8-12 reps.

Rest 1-2 minutes.

Supersets.

I think everyone is familiar with the superset training technique. To realize it, do two exercises one after the other, without rest. The essence of the superset is the work of the antagonist muscles, which perform opposite functions (pull / bench press)

For example, you can combine chest and back exercises or biceps and triceps exercises to make the most of this technique.

Supersets are great because they add intensity to your workouts and allow you to train two body parts at the same time.

Train in the 8-12 rep range with 1-2 minutes rest between supersets. Complete all sets for one superset before moving on to the next pair of exercises.

If you want to add strength work to this type of workout, pick one basic exercise, such as the bench press or shwung press, and do a few heavy sets of individual exercises before starting supersets.

Training scheme (supersets)

Superset:

Superset:

Superset:

3A. - 2, 3 sets of 8 - 12 reps.

3B. - 2, 3 sets of 8 - 12 reps.

Superset:

4A. - 2, 3 sets of 8 - 12 reps.

4B. (emphasis on triceps) - 2, 3 sets of 8 - 12 reps.

Rest 1-2 minutes between supersets.

Complex sets.

Complex sets are similar to sandy loops, but instead of training opposite muscle groups (antagonists), you will combine exercises that work the same muscle group.

Doing two exercises per muscle group is a great way to add intensity to your workouts. Not only will your muscles be completely exhausted after a few sets, but the cardio workout will help you burn even more calories.

As with the previous workout, use 2-3 sets of 8-12 reps. Since these sets are quite intense, you may need to reduce the load slightly to make it through to the end of your workout, especially on subsequent sets. Rest 2-3 minutes between sets.

In this case, you can combine multi-joint exercises with isolation exercises. Or heavy weight exercises and overhang exercise.

Many people like to start a hard exercise and then hit the same muscle group with a lighter movement. The choices can be endless and will depend on your goals.

Training scheme (complex sets)

Complex set:

1A. - 2, 3 sets of 8 - 12 reps.

1B. - 2, 3 sets of 8 - 12 reps.

Complex set:

2A. - 2, 3 sets of 8 - 12 reps.

2B. - 2, 3 sets of 8 - 12 reps.

Rest between sets, 2-3 minutes.

What's next?

Now all that remains is to do it all! Choose one of the following test workouts and go to the gym. Once you feel comfortable with the types of these complexes you like, you can start composing your own. Just follow these patterns and don't be afraid to experiment!

And when you feel more confident, you can add other training methods to these upper body workouts, such as dropsets, where you push a muscle to failure, then reduce the weight by 20-25% and work it to failure again.

You can also do a one-minute cadio between exercises or perform on the approach to the muscles of the abdomen or buttocks, as well as between the exercises of the program, in order to additionally work on the lagging muscles.

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

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

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

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

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

For training in the gym, you need to keep a training diary, in which you note the weight progress according to a pre-planned training program. You must always clearly understand what needs to be done, how many times and how much weight you need to use. Without a pre-planned training plan and having no idea about the technique of performing the exercises, at best you can not get any results from training, and at worst you can get injured.

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

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

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

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

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

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

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

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

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

Months 2 and 3 for girls new to fitness

Day A

Day B

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

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

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

Day A

Day B

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

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

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