Training program for girls in the gym. Training programs for girls Fitness program for beginner girls in the gym

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

The best exercise equipment for women in the gym – which one should you choose in training?

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

• Hands (there should be no “jelly”).
• Belly (it should be flat and firm).
• Breasts (nice, lifted and firm, not flabby and spreading over the belly).
• And of course,

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

Choosing the right exercise equipment!

• Traction. The main purpose of working with this equipment is to work the biceps. An ideal exercise machine for long and hard training - with a set of weights and additional equipment, with the ability to independently regulate the load. The simulator provides effective training for the arms - for both at once or for each in turn to enhance the effect.
• Top/bottom pull. This tool works for slimness, strengthening the back muscles and, accordingly, protecting the spine, strengthening the biceps, and reducing the risk of injury. The wider the grip, the more intense the training of the back muscles.
• Horizontal leg press. Main target: glutes and quadriceps. The body on this equipment is fixed in a stable position, and the main load falls on the reed with the buttocks. By increasing the load and bending the legs as for plie, the inner thighs are trained.
• Smith's car. Here we train triceps and pectoral muscles. A safe and effective exercise machine with the ability to independently regulate the intensity of the load.
• Shoulder press. A simulator for working the middle and anterior deltoid muscles. To avoid causing harm to your ligaments, it is important to install the seat correctly.
• Abdominal trainer. A flat tummy is a completely achievable dream. Such a power unit allows you to perform abdominal crunches (note: with weights). It is important to remember that weight training significantly increases muscle growth and widens the waist, so it is better for lovely ladies to do without weights.
• Reverse glute raises. The simulator is focused on working the gluteal muscles and gradually tightening the butt. Such a tool will not do any harm, and as for the result, it will not be fast (there are more effective simulators for such purposes).
• Pull-down with a wide handle and behind the head. Good equipment for developing back muscles. It is important to remember that if you have problems with the flexibility of the shoulder joints, it is better to replace this exercise machine with another one to avoid pinching in the shoulders/joint.
• Cardio equipment. Of course, they are effective and useful. However, aerobic activity in women should have reasonable limits. The intensity of these workouts is a maximum of 3 times a week and no more than 40 minutes.

Exercise machines that are not suitable for ladies

Unlike women who go to the gym to lose weight and be slim, men go to workouts for relief and muscle mass. Therefore, their training programs, naturally, are different, and some exercise equipment, successfully used by men, can give the opposite result to a woman.

What equipment should I avoid?

• Shrugs with dumbbells. A very effective exercise machine for the trapezius muscles, but for men. It will not add beauty to a woman’s form.
• Bending with weights. There is an opinion that such training eliminates “ears” on the thighs. In fact, they only contribute to the expansion of the waist. A side plank, a bicycle and the right diet are suitable for this.

A set of exercises on exercise machines in the gym for women - creating a training program

Women's queues for cardio equipment are a common occurrence. However, you need to remember that torturing these simulators is pointless without strength exercises.

It is strength training that should be a priority, cardio training - to warm up the muscles or to consolidate the effect.

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

1. For day 1: on the back and arms.
2. For day 2: on the thighs and buttocks, on the calf muscles.
3. For day 3: abs.

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

Video: A set of exercises for girls in the gym

Video: Gym exercise program for girls

What exercises should the program consist of?

Exercises for the abs:

• Bending on a Roman chair. We place our hands crosswise on our chest, bend over halfway and press our chin tightly to our chest.
• Leg raises. We lean on our elbows in a suspended state (note - on the crossbar). We slowly bend/unbend our legs 20-25 times.

Exercises for the buttocks, thighs and calf muscles:

• Hyperextension.
• Abduction/connection machine: back vertical, hips apart and connected, holding the position for 3 seconds as you connect.
• Leg press. We use a training platform. Raise your legs from the center of the platform to the top edge. When lowering the load, keep your lower back close to the bench. Scheme: 4 sets, 30 times).

Exercises for back muscles:

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

The general training scheme should look like this:

1. Warm-up – 10 minutes.
2. Muscle training for a specific group – 50 minutes.
3. Cardio training - 40 minutes (for example, exercise bike, jump rope or treadmill, hula hoop).
4. Stretching – 10 min.

You can also include in the set of exercises:

• Deadlift. Scheme: 1 time every 2 weeks.
• Squats with a barbell on the shoulders (note - for the leg muscles). Scheme: maximum twice a week.
• Lunges with dumbbells (tighten the legs and round the buttocks). Scheme: 1 time per week.
• Dips (ideal for weak arms).
• Barbell press at different angles. Suitable for strengthening the pectoral muscles. Scheme: 1 time per week.
• Plank. This universal exercise affects almost all muscle groups. It is recommended to perform it regularly.

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

Basic rules for training on exercise machines for women

Before you rush to the gym, must undergo a medical examination . It is important to exclude all diseases for which strength exercises are prohibited.

After the doctor's permission has been received, you should decide training program. You won’t be able to do it without the help of a professional trainer.

What to remember?

• Training should be regular - 2-3 times a week.
• Warm-up before each workout is required! Important: warm-up at the beginning (to warm up/prepare the muscles) and stretching at the end of the workout (to restore muscles) should concern exactly the muscle group that is being stressed during a particular workout.
• You can increase the load only gradually, after a month of constant training.
• The number of approaches and repetitions depends on the condition of the body, endurance and, directly, goals. Approximate amount: 1-5 – for developing strength, 6-12 – for muscle mass, more than 10-12 – for developing endurance.
• You should not saddle up all the machines one by one at once - start gradually and with 2-3 machines. Do not overload your body with maximum weight.
• - This is fine. It should go away as soon as the body gets used to the new lifestyle and stress. If the pain does not go away within 3-4 days, then you need to reduce the intensity of the load or consult a specialist.
• Proper nutrition is 50% of success. We eat fractionally - 5 times a day (before training, we eat 2 hours before it, no later!), drink 2 liters of water per day (and 1 liter during training), we pay special attention to protein foods in the diet (not less than 60%).
• If the number of workouts per week is reduced from 3 or 4 to 2, then the entire weekly load should be distributed over these 2 workouts.
• We do not change instructors during the first 6 months of training. Different systems can have a lot of contradictions, so for the effectiveness of training it is better to listen to the first trainer.
• Unsystematic classes are unacceptable! Each workout should be subordinated to a specific set of activities, clearly designed for a specific woman, taking into account her needs, capabilities and characteristics of the body.
• After each workout, close the “carbohydrate window”. Not with ready-made protein shakes, but with drinks made from natural products, prepared yourself.

And a few more important points:

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

Video: Common mistakes in the gym

And a little about mistakes to avoid:

• Don't overload your abs if your goal is waist correction. The greater the load, the larger the waist.
• Don't overdo cardio. The higher the load, the more active the production of the stress hormone, which, in turn, leads to the destruction of muscle tissue and exhaustion. Recommended maximum: 2-3 times a week for 40 minutes.
• Don't exclude dumbbell exercises . It is weighted loads that contribute to the formation of a beautiful tummy and elastic butt.
• There is no point in overloading your muscles with intense daily training. . It is a mistake to think that in this way you will quickly acquire the coveted appetizing forms. Remember: muscles need time to recover! The optimal break is 2-3 days for each muscle group. For example, on Tuesday you load the biceps and chest muscles, on Wednesday - the load on the legs, on Friday - the triceps and shoulders, on Saturday - the back. The rest of the time is rest from classes.
• Before you start exercising, adjust the machine to your liking. The activity should be comfortable and not cause injury.
• Choose a comprehensive program , which engages all muscle groups throughout the week. You cannot concentrate only on problem areas - this will lead to an imbalance in proportions.

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

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The gym is an ideal place for comprehensive training of various muscle groups, which is suitable for exercise not only for heavyweight men, but also for fragile ladies.

Women go to the gym to lose weight or, on the contrary, gain muscle mass, improve their natural curves, or acquire these curvaceous shapes through hard training. It’s no secret that working out in the gym not only sculpts your figure, but also improves the health of the body as a whole, improves mood, promotes the production of beneficial hormones, and also strengthens the body’s endurance.

At first glance, it seems that it might be easier to train in a gym, where all the necessary facilities are available: exercise equipment, instructors, qualified trainers. But it's not that simple. The most important misconception of all women who go to the gym for the first time: more exercises on various machines means better results.

In fact, running from machine to machine, changing equipment, alternating weights, you will not only not be able to achieve the desired results, but you can also harm your health with the wrong technique for performing this or that exercise, too much weight, or excess loads.

Preparing for classes in the gym

Before buying a gym membership, take the time to undergo a medical examination to rule out serious illnesses and select the optimal load in accordance with your physical development.

Underestimation of what you think is an insignificant disease can lead to serious consequences. For example, a therapist may not allow a woman to exercise if the hemoglobin level is significantly lower than normal, which can cause pre-fainting and loss of consciousness during serious physical exertion.

Even if you have any diseases, your doctor and trainer will be able to determine the optimal level of stress during training, as well as develop an individual exercise program that eliminates stress on one or another part of the body.

The body is able to tell you whether it needs physical activity and when it should stop through pain. As soon as a woman feels pain during exercise, she should stop immediately and take rest. It is also necessary to study the localization of pain, find out its root cause, passing the necessary tests and undergoing examination at a medical institution.

Development of a training program

After the desire to purchase a subscription coincides with the capabilities of the female body, it is time to decide on a training program, that is, whether these will be self-selected exercises or whether the help of a personal trainer is needed. If a woman finds herself in the gym for the first time, then, of course, she cannot do without the help of a trainer. He will expertly approach any problem, help you draw up a plan - a training program with an emphasis on the desired end result, set the correct technique and monitor the progress of the woman’s exercises.

The golden rule for starting training is to familiarize yourself with safety precautions and study the simulators.

Of course, a girl who finds herself among the heavyweights for the first time and decides to independently create a training plan for herself will have a hard time understanding the purpose of this or that equipment and the technique of working with it. To do this, there should always be a trainer on duty in the gym or qualified fitness instructors who will help a woman who is a beginner understand the mechanisms of the apparatus, learn the technique of performing a particular exercise in order to get the effect from it and eliminate dangerous situations.

Lose weight;

Gain muscle mass;

Maintain weight at a certain level;

Improve strength and endurance;

Improve body shape.

It is immediately necessary to dispel another myth about women’s training. Often in the halls you can see the following picture - the cardio zone is crowded with females, they spend hours pedaling bicycles, torturing treadmills and ellipsoids, expecting a quick effect. But without strength training, cardio exercises for those who want to lose weight will be ineffective. As a rule, cardio workouts allow you to develop endurance and are good for warming up or, conversely, after the main workout.

In order to ensure that after losing weight the muscles do not lose tone and a beautiful relief of female forms is formed, it is necessary to combine cardio exercises with a feasible strength load of basic exercises.

A set of exercises for women

It is important to note that you can train no more than two muscle groups in one day.

You can alternate them at your discretion. Moreover, it is not necessary to train every day; you can divide the entire set of exercises aimed at working different muscle groups into three days:

Day 1: arms/back;

Day 2: buttocks/thighs/calf muscles;

Day 3: press.

Day one: arm and back muscle training

Any workout begins with a 10-minute warm-up, which can consist of basic aerobics or cardio exercises.

Exercise 1:Depending on your physical development, pick up dumbbells or a bar (empty or weighted). Feet shoulder-width apart, elbows pressed to the body. Press your hands towards your chest so that their inner surface is facing you. You need to do 3 sets of 10-12 repetitions.

Exercise 2:Let's slightly change the technique of exercise 1: feet are also shoulder-width apart, elbows close to the body, only you need to press not with both hands at the same time, but alternate raising your arms. You need to do 3 sets of 10 repetitions on each hand.

Exercise 3:you will need a bench. Lie down on a bench with dumbbells in your hands. Raise your arms above you, without bringing them together; on the contrary, spread them shoulder-width apart, turn their inner surface towards your face. Press the dumbbells toward your chest, keeping your elbows slightly apart. You need to do 3 sets of 10-12 repetitions.

Exercise 4:lie down on a bench, raise your arms with dumbbells above you. Raise the dumbbells to the sides, you will immediately feel tension in the armpits, biceps and chest muscles. If there is no tension, change the weight of the dumbbells to a heavier one. Do 3 sets of 10 – 12 repetitions.

Exercise 5:This exercise engages and works the triceps perfectly. Lie down on a bench, stretch your arms with dumbbells above you, connecting them. Fix the dumbbells at the same height, balance with your fingers. Then lower your hands behind your head. Just don’t lift your lower back off the bench, don’t arch it. Do 3 sets of 10 – 12 repetitions.

Exercise 6:hyperextension. Adjust the height of the hyperextension machine so that your hips are locked and your lower back is flexible. Hands behind your head, watch your breathing. Go down and rise up slowly. Watch the range of motion: do not rise too high so that your lower back does not arch, and do not fall all the way down. Do 3 sets of 15 reps. For greater effect, you can pick up and press a metal “pancake” to your chest.

Exercise 7:arm and back training on the lat machine. The lat machine is a crossbar with a return mechanism that can be weighted according to your level of physical fitness. Sit in the lat-machine so that your knees are tightly fixed in the simulator. Having chosen the optimal weight for weighting, pull the bar to the bottom. Moreover, you can pull in two ways:

To the chest (this way you can work your biceps);

Behind the head to the shoulders (the back muscles are worked to a greater extent).

You need to do 3 sets of 10 – 15 repetitions.

Day two: training the buttocks, thighs and calves

Women always give priority to training these zones. It is believed that the best exercises for working these muscle groups are basic exercises: squats with a bar, squats with a kettlebell, lunges with weights, leg swings.

Exercise 1:bar squat. In the squat, the main thing is to establish the execution technique. Adjust the weight of the bar, as well as its weighting, in accordance with the recommendations of the trainer or your own individual characteristics. Place your feet wider than your shoulders, with your feet slightly turned to the sides. Place the bar on your shoulders, being careful that it does not put pressure on the cervical vertebrae. Squat, bending your body slightly forward so that your knees do not fall out and are at an angle of 90 degrees from the floor. Also make sure that your knees do not compress while squatting; on the contrary, spread them apart. Do 3 sets of 15 reps.

Exercise 2:squat with a kettlebell. The most convenient way to do this exercise is to place your feet on step platforms. This will increase the depth of the squat and prevent the weight from touching the floor. The technique is the same as in exercise 1, just make sure that there is no additional load on the lower back, do not arch it. Repeat this exercise in 3 sets of 12 – 15 times.

Exercise 3:weighted lunges. Pick up dumbbells with your working weight. If the size of the training area allows you, then it is better to do lunges while walking forward. If space is limited, do lunges in place. Alternately, throw your leg forward, squatting on your knee, just make sure that your knee does not fall out, while at the same time raising the hand on the dumbbells on which leg you are lunging to your shoulder. You, accordingly, create a weighting effect. Do 3 sets of 10 lunges on each leg.

Exercise 2:lie down on the mat, lock your shoulders and lower back tightly if possible. Raise your legs above the floor and do scissors for 3 sets of 20 to 30 repetitions.

Exercise 3:on a bench for abdominal training. Lie on your back, hold the handrail with your hands, raise your legs to your chest, first together, then separately, imitating riding a bicycle.

Having studied the characteristics of her own body, drawn up a training program, distributed the load and set the technique for doing the exercises, a woman working out in the gym will quickly achieve the desired results, her body will take on a healthy appearance, her shape will become more luxurious, which will not go unnoticed by people of the opposite sex.

To make your hands thin and beautiful, you need to do special exercises. Get 4 effective workout programs and get your arms in perfect shape without leaving home!

Beautiful, sculpted arms, flawless chiseled shoulders, toned muscles are the dream of many women. However, when working on their figure, many girls do not pay due attention to their hands, fearing to “over-pump” and look masculine. Fitness instructors assure that these fears are unfounded due to differences in hormonal balance. The male hormone responsible for muscle growth is testosterone. In women, estrogen predominates, which means that even with strength exercises and working with heavy weights, the ability to build muscle mass will be limited and the girl will never approach male proportions. Therefore, effective training for the arm muscles should definitely become part of the program.

Workouts for losing weight on your arms

Due to the increased estrogen content, women tend to become overweight. Therefore, training is necessary to maintain metabolism, muscle tone and create a proportional figure. Where to train? You decide. You can do simple exercises to keep your muscles toned at home. There are techniques that allow you to work without weights or with little weight (water bottles, small dumbbells, books), but by working out in the gym, you can achieve amazing results in less time.

During arm training, the following muscle groups are worked out:

• biceps (flexor);
• triceps (extensor);
• shoulder delta;
• forearm.

When developing a program, you must follow simple rules

Warm-up

Before any workout, you need to warm up your muscles to eliminate the possibility of injury. A couple of exercises will be enough.

There are two opinions about what weight you need to work with. The first is low weight and a large number of repetitions, the second is high weight and several small supersets in a row. The first option is ideal for home. Repeated repetitions make it possible to burn excess fat, so the weight should allow you to perform the exercise the recommended number of times. It is recommended to increase the number of repetitions as soon as you realize that you can easily cope with the load. The second option (working with weights and equipment) is possible exclusively in fitness centers.

To train your arms in the gym, it is recommended to choose heavy weights. This guarantees the greatest return. The result appears after the weight of the dumbbells reaches 7-8 kg. This does not mean that you need to immediately start with “explosive weights,” but it is also not recommended to “get the hang of it” with 1-2 kg dumbbells for a long time. According to instructors, the optimal weight for a beginner is 5 kg.

How to choose the right weight: start doing a set of exercises and if after the third set you feel tired, then this weight is right for you.

Program

Schedule a routine for yourself for the week. The number of sets and repetitions depends on how you feel. It is also necessary to make adjustments for the days of the cycle. To remove subcutaneous fat from your arms, 25-30 repetitions are enough.

The optimal training duration is 45 minutes. It is advisable to monitor your pulse (the norm is 130 beats per minute). If the norm is exceeded, it is better to stop doing the exercises.

Proper completion

You need to finish your workout with a so-called “cool-down.”

Do not train more than 3 times a week, otherwise it will be very difficult for your muscles to recover.

At home

1. Complex one

For this you will need dumbbells or bottles of sand (water). Start with 12 repetitions and gradually increase their number.

Warm-up

• Raise your hands up one at a time (starting with the right). Then, lower them down, bending your elbows, while clenching your fingers into a fist. We repeat, only now the left one starts.
• Extend your arms in front of you, clasp your fingers and stretch slightly. Feel how your back muscles stretch.
• Everyone knows the “mill”. The back is straight, the buttocks and stomach are “tight”, the legs are shoulder-width apart, the feet are parallel to each other. Take turns rotating your straight arms in a circle for 40 seconds.
• Jumps and swings. Feet together, arms hanging freely. Perform jumps (legs to the sides) and at the same time raise your arms up (they also spread to the sides). Jump at a fast pace for 40-45 seconds.

1.1 Exercise for arms and shoulder muscles

Starting position (IP) for all exercises: feet shoulder-width apart, knees slightly bent, back straight, stomach tucked in.

Take dumbbells, bend your arms at the elbow joint so that a right angle is formed. In this position, spread them apart (while your elbows rise to shoulder level), count to two and then slowly lower them, returning to IP. This is a great exercise for getting your ovens into the best shape possible. Exhale as you lift the dumbbells.

1.2. Working the biceps

Turn your palms forward, bend them, press your elbows to your sides and lift the dumbbells. Squeeze your hands as you lift and flex your biceps.

Bend your elbows as you lift the dumbbells in front of you. Raise dumbbells to shoulder level.

1.3. Triceps work

IP for this exercise: Bend your knees slightly and tilt your head forward. Keep your back straight.

Standing in IP, bend your arms and hold in this position. On the count of two, straighten them back and then bend them back. Don't forget to tighten your stomach. Be careful not to strain your neck.

After completing the exercise 12 times, straighten your arms and hold in this position for 8 counts.

1.4. Triceps relaxation

Performed without dumbbells. Bend your right arm at the elbow and bring it behind your head with the help of your left. Hold for three seconds and then switch sides. Feel your triceps relax.

1.5. Push ups

Focus on your knees and palms, tuck your stomach. Lower and rise for a count of two. We don’t strain the neck, the navel is pulled up. Do 12 push-ups. Keep your back straight and breathe evenly.

After completion, sit down on your heels, palms remain on the floor, stretch your back, relax.

1.6. For upper back and shoulders

Lie on your stomach, stretch your arms bent at the elbows in front of you so that they form a right angle. Slowly lift up, just above shoulder level, and slowly lower down. This perfectly corrects posture.

1.7. "Hitch"

Each exercise must be repeated 10 times.

Hands on the belt. On the count of “one” - turn to the right and spread your arms to the sides, on the count of “two” - return to the individual position. On the count of three, turn left.

Arms spread to the sides, make circular swings with both arms at the same time.

2. Complex two

2.1. Starting position (IP): feet shoulder-width apart, knees straight, back straight, stomach tucked in, arms down.

Raise your arms with dumbbells to the sides. Number of repetitions: 30.

2.2. IP: sitting on a chair, back straight, legs together.

Raise your arms with the dumbbells up, gently bend your arm, bringing the dumbbell behind your head, and then straighten it. Number of repetitions: 20.

2.3. IP: see Exercise 2.1.

Spread your arms to the sides, lock in this position for two counts and lower. Number of repetitions: 30.

2.4. IP: see Exercise 2.1.

Raise your arms in front of you, hold this position for two counts, and slowly lower. Number of repetitions: 30.

In the gym

Girls are recommended to start working in the gym with basic exercises for their arms. For beginners, this is the basics. This is work with free weights (dumbbells or barbells), which is aimed at building muscle mass and is a must for both beginners and experienced bodybuilders.

1. Basic exercises (BA) for arms

1.1. Dips

One of the most complex but effective BUs. When performing it, not only the triceps are used, but also the pectoral muscles. Beginners train with their own weight; advanced athletes can use weight belts. Not every girl will be able to lift her weight, so if the parallel bars don’t give in to you, don’t despair. Strengthen your arms with other available exercise equipment, and return to parallel bars after a couple of months of regular training.

What is important in parallel bars: correct technique. If performed incorrectly, there is a risk of injury. To prevent this from happening, do not start the exercise from the bottom point. For unwarmed muscles, this is fraught with tears and sprains. Stand with your arms outstretched and slowly lower yourself down. Watch your elbows. Some should be laid back and as parallel as possible. This way the extensor muscles are worked out better.

A little trick: for maximum triceps work, don't bend over too much and keep your shoulders parallel to the bars and your elbows pulled back. To train the pectoral muscles, your elbows should look to the sides and your body should only lean forward slightly.

Number of repetitions: the maximum possible for you. When the next full ascent is impossible, slowly lower yourself to the bottom point and rise again to the highest possible height. Repeat two more times.

1.2. Pull-ups on a classic horizontal bar

Works both biceps and back. To use different muscle groups, you can change the grip (“from yourself” and “towards you”).

Number of repetitions: as many as you can do. And as usual, after reaching the “limit”, try to pull yourself up one more time or two.

Many modern gyms are equipped with a special simulator (gravitron), which makes it easier to perform push-ups and pull-ups. The load in the gravitron is reduced due to a counterweight, which starts working when a person needs help. Thus, there will be no risk of tearing the lower back, the muscles gradually get used to the load and become stronger.

1.3. Seated French press

With this technique, the triceps receive a noticeable load. It is important to do everything correctly and watch your neck. When working with heavy weights, it is better to ask a trainer for backup.

IP: The press is performed from a horizontal bench with a backrest. Grasp the dumbbell so that the disc is in your palm and your thumbs are on the handle. Lift it above your head, holding it with both hands. The forearm should be next to the head, perpendicular to the floor. Inhale and smoothly lower the dumbbell behind your head in a semicircular path. As you exhale, fully extend your arm and return the dumbbell to its original position.

When performing a seated press, it is very important to monitor the condition of your shoulders and elbow joints. They should be motionless, and the amplitude of their movement should be maximum.

1.4. Standing dumbbell curl

IP: feet shoulder-width apart, knees straight, elbows pressed to the body, arms with dumbbells down. The wrists need to be turned so that the palms “look” forward.

As you exhale, slowly bend your arm until your biceps contract completely. The dumbbells should be at shoulder level. Hold for a couple of seconds and, as you exhale, slowly return to IP.

Alternatively, this exercise can be performed while sitting or bending your arms alternately (this will make it possible to work with more weight).

1.5. Handle raise (biceps)

Performed on the lower block with a straight handle.

IP: feet shoulder-width apart, back straight, buttocks tense, stomach tucked in. Elbows pressed to the body. As you exhale, raise the handle to tension at the top point (the so-called “peak of the biceps”) and while inhaling, slowly lower it down. At the same time, we do not fully extend our arms in order to maintain static tension.

1.6. Lowering the handle from the upper block (triceps)

Helps the triceps muscles gain shape, tone and become more prominent.

IP: feet shoulder-width apart, knees slightly bent, elbows pressed to the sides. Bend your lower back, grab the handle of the upper block. As you exhale, pull it down until you get maximum tension in the extensor muscle and press your elbows to the sides of your body. Then lean your body forward slightly and fully extend your arms by contracting your triceps. Hold for a moment and, while inhaling, smoothly return to IP.

Concentrate on working your muscles.

Alternatively, lowering from the upper block can be done with a rope handle. In this case, when lowering your arms, you should slightly spread them to the sides at the bottom point of the movement.

2. Additional exercises

2.1. Arm extension using a rubber shock absorber (triceps)

IP: sit down, straighten your back. Take the elastic band so that one bent arm is behind your head and the other is behind your back. The elbow should be as close to the head as possible.

As you inhale, straighten your arm, stretching the rubber shock absorber, and as you exhale, return to IP. Perform 20-25 repetitions. When performing this exercise, try not to use inertia. Working with an expander is performed only with muscle effort. Watch your elbow and don't tilt it to the side. The shoulder should remain motionless.

2.2. Extension of arms with an expander behind the back, standing

This pressing exercise is performed standing and perfectly stabilizes the muscles of the shoulder blades, shoulder, and gluteal muscles.

IP: feet shoulder-width apart, slightly bent. Place the resistance band behind your back so that it is below your shoulder blades (approximately at chest level). Raise your arms to chest level, bend your elbows, keep your palms parallel to the floor. Brushes must be motionless.

From IP, as you exhale, slowly extend your arms in front of you, then return to IP. The main thing is to control muscle work as much as possible. Do not make your task easier by using the force of inertia, otherwise your work efficiency will be reduced to zero.

2.3. Bent over arm extension

During work, the triceps are effectively pumped. Performed with dumbbells of a comfortable weight for you or with an elastic band.

IP: feet shoulder-width apart, knees slightly bent, body tilted forward, eyes looking at the floor. The pelvis should be pulled back, slightly arching the lower back. The back should remain straight. Bend your elbows, lift them back and squeeze your shoulder blades together. Elbows should always remain parallel to each other.

Perform extensions in three sets of 30-35 times. At the end of each approach, you need to fix the position for 25-30 seconds.

2.4. "Reverse" push-ups

An effective way to tone your triceps.

IP: sitting on the floor, knees bent. Take your hands 15-20 cm away from your pelvis, place your palms on the floor (palms position: fingers forward), lift your buttocks off the mat. Push up from the floor with the strength of your arm muscles, make sure that your elbows are parallel and do not spread them to the sides.

A small nuance: the position of the hips allows you to adjust the load. The closer to the legs, the easier it is to perform push-ups and vice versa, the closer to the arms, the higher the load on the muscles.

Number of repetitions: for beginners, it is enough to perform one approach 20-25 times. For those who exercise regularly in the gym, it is recommended to perform two approaches. In between push-ups, lie on the floor, stretch your entire body, tense your muscles, pull in your stomach and stay in this position for 20-25 seconds.

2.5. "Reverse" push-ups from a bench

During the execution, the entire triceps is perfectly worked out.

IP: hands shoulder-width apart, legs slightly bent, back straight.

Slowly inhale and lower yourself down, bending your arms to a right angle. As you exhale, push up from the bench and return to the starting position. When performing the exercise, do not spread your elbows to the sides. The torso should move almost close to the bench.

2.6. Arm extension from chest

Another effective triceps exercise. Performed alternately with each hand.

IP: lie on the floor, bend your knees, feet parallel to each other. Take a dumbbell in your right hand. The elbow should be turned outward. As you exhale, bend your arm at the elbow and bring the weight to your left shoulder. As you exhale, straighten it.

Number of repetitions: 15-20 times.

Then repeat the same with your left hand.

2.7. Concentrated biceps curl

This exercise can be performed in various modifications. One option is seated IP, when the elbow rests on the knee or on the opposite hand. In another variation, it is performed with a barbell and both elbows rest on the knees. Its peculiarity lies in the extraordinary amplitude of movement during lifting of the projectile and a very powerful peak contraction at the top point. Those. When the projectile is lifted upward, the load reaches a maximum and is not removed. This means that when you hold the projectile at the peak point, you work your biceps as effectively as possible. This exercise can be performed both with supination (rotational movement) and without it. When rotating the hand, the dumbbell should be closer to the thumb.

It is important that when working with the apparatus, the shoulder is strictly perpendicular to the floor. As you exhale, the arm bends and lifts the weight, and as you inhale, it extends.

Method "21"

Experienced bodybuilders note that over time, isotonic programs become less effective. A “plateau” effect occurs when the muscles get tired, get used to the load, the growth of muscle tissue slows down sharply and the effectiveness of training is reduced to zero. David Carfagno (founder of the Institute of Sports Medicine in Scottsdale, Arizona, USA) proposed an innovative technique that allows you to literally “shake” the muscles and launch active processes in the body. The essence of the method is that during the same exercise it is necessary to alternate three different amplitudes of movement (AM): lower, upper and full. For any BP, 7 repetitions are performed in each approach.

This program is a real test even for endurance bodybuilders, so trainers recommend working with lighter weights than usual.

Basics

• Programs for swinging arms consist of three supersets and are performed at a fairly fast pace.
• A one-minute break is required between sets.
• The first workouts using the “21” system should consist of one exercise and only for one muscle. Gradually you can diversify the sets and increase the load.
• Any program can be adapted to the Carfagno system.

Training scheme according to the David Carfagno system.

1. French bench press

IP: lying on a bench, feet on the floor, parallel to each other, stomach retracted. Hold the dumbbells with your palms facing each other (neutral grip). Straighten your arms and place the weights above your shoulders.

1.1. Lower amplitude: Smoothly lower the dumbbells to head level. Pause for two counts. Extend your elbows until you reach a 45-degree angle.

1.2. Upper range: Smoothly lower the dumbbells until your arms form a 45-degree angle. Pause for two counts. Straighten them out.

1.3. Full range: Lower the dumbbells to head height and then extend your arms fully.

2. Standing biceps curl

Performed with a straight crossbar.

IP: feet shoulder-width apart, feet parallel, knees slightly bent, back straight. The crossbar is taken with an “underhand” grip.

2.1. Lower BP: Using your biceps, lift the bar up until your arms form a right angle. Pause for one or two counts, return the bar to IP.

2.2. Upper AD: The bar is compressed to chest level and lowered to 90 degrees.

2.3. Full BP: connect the upper and lower BP.

3. Standing cable extension (triceps)

IP: standing, knees slightly bent, torso slightly tilted forward with a bend at the waist, elbows pressed to the sides. The bar is held with an overhand grip, the back is straight, the stomach is pulled in. The exercise is performed with the following amplitudes:

3.1. Lower: the bar is “squeezed” downwards using the force of the triceps until the arms are fully straightened, then raised to 90 degrees.

3.2. Upper: the crossbar is squeezed to 90 degrees and returns to the IP.

3.3. Full: the bar is squeezed towards the floor and then the hands return to the IP.

4. Push-ups

IP: emphasis on toes. The body is straight (parallel to the floor), the stomach does not “sag”. Hands shoulder-width apart, fingers pointing forward.

4.1. Lower BP: keeping your body in a straight position, lower your chest to the floor and slowly return to IP.

4.2. Upper BP: Lower yourself to the floor to the middle of the amplitude.

4.3. Full AP: Fully bend and straighten your elbows, lowering all the way to the floor and rising almost to the level of your fully extended elbows.

5. Biceps Curl with Rope Handle

IP: legs together, knees slightly bent, shoulders relaxed, stomach pulled in, arms down.

5.1. Lower amplitude: hold the handle so that the wrists look at each other. Bend your elbows to a right angle and straighten them until they are completely straight.

5.2. Upper AD: Bend your arms to the top, lower to 90 degrees.

5.3. The projectile moves throughout its entire amplitude - from bottom to top and lowers until the elbows are completely straightened.

Drying hands

“Drying” means getting rid of subcutaneous fat and giving your hands a beautiful texture. However, good muscle shape is achieved not only by proper nutrition, but also by physical exercise. Drying is only suitable for those who have already built up good muscles. This procedure is strictly contraindicated for beginners.

During drying, it is necessary to adhere to the correct proportions of nutrients in the diet. During this period, preference is given to protein foods, and carbohydrates are limited.

In order to dry your hands you need to know the basic rules

1. The main emphasis is on aerobic short-term exercise (treadmill, etc.).
2. The program should also include strength training aimed at the target muscle group.
3. Exercises for drying your hands are best done in the gym under the guidance of an instructor.
4. In addition to dumbbells, during exercises with additional weight, you can use a block machine, light “pancakes” or a barbell.

Contraindications

Despite the apparent harmlessness, hand exercises also have their contraindications. It is imperative to consult a doctor if you have the following health problems:

• unstable blood pressure;
• problems with the spine;
• diseases of the cardiovascular system;
• asthma and respiratory diseases;
• obesity;
• osteoporosis, osteochondrosis, etc.;
• diseases of the endocrine system.

Nowadays, the saying “You are greeted by your clothes, but seen off by your mind” is more relevant than ever, because first of all, when meeting a new person, we form our opinion about him, based on his appearance, and then we look at what he has inside. If you want to be successful, both on the personal front and at work, you need to constantly keep yourself in shape.

For a woman, being attractive and pleasant is especially important. The main component of this image of the fair half of the population is Therefore, the topic of this article will be “Gym training program for women.”

Familiarization with all stages of weight loss

First, let's discuss the fact that the program for training in the gym for women for the purpose of losing weight and for the purpose of pumping and building certain muscle groups are fundamentally different.

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

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

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

For simple muscle strengthening, muscle building and cutting, diets will vary significantly. We will also consider this point in general detail.

It is important to understand that the gym training program for women and men differs due to differences in body structure. It is worth taking into account the characteristics of a girl’s body before and after the menstrual cycle.

When visiting a gym with exercise equipment, you need to wear clothes specially adapted for this purpose 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 (women have much less of them than men), the body is prone to the accumulation of fat. Also, these hormones are responsible for aggressiveness and the ability to consciously repeat certain exercises to the point of wear and tear (in this regard, ladies are less resilient).

Despite the rate at which fatty tissue accumulates in the body, girls have the ability to shed extra pounds much faster than guys.

Women have very well developed lower body muscles, making them very trainable. Things are worse with the upper body. It is quite difficult to pump up the muscles of the abs, chest, arms and shoulders, 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 ladies are more tolerant of pain in this part of the body (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 according to their menstrual cycle.

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

Ovulation usually occurs two weeks after menstruation. These days the body is at its weakest, it is engaged in accumulating and saving energy, so you can be sure that every piece of cake you eat at this time will, without a doubt, lead to the rounding of your shape. 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.

A weight loss training program for women is very different from a training program for men due to differences in muscle structure.

The number of calories that a man should consume per day is several times higher than the norm that is indicated for girls.

A gym training program 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 women's training, there should be many approaches and repetitions, with a minimum of rest between them. A gym workout program for women 3 times a week is the best option.

Let's talk about nutrition

To ensure that the efforts made in the gym are not in vain, you simply need to control your diet, because no matter how hard you work during training, if you consume excess fat 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.
• Be sure to consume at least two liters of clean water (tea, coffee, juices, etc. have nothing to do with clean water).
• Minimize the consumption of so-called junk foods (these are foods that do not provide any benefit to the body). These include: sugar, mayonnaise, ketchup (and other purchased non-natural sauces), sweet carbonated water, etc.
• Try to avoid consuming too fatty meat and give preference to 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 understandable to everyone. We do not advise you to completely exclude sweets, flour and fried foods from your diet. You just need to try to eat not very healthy foods as rarely as possible. For example, give yourself a day once a week when you can eat something tasty. But the main thing is not to overeat.

A sample meal plan looks like this: breakfast, snack, lunch, snack, dinner. Fruits are best as a snack.

The main thing is to remember that no training program in the gym for women (beginners in particular) will help you if you don’t 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 a training program for men is not suitable for women, and learned about the basic principles of proper nutrition. Now let's talk about the training itself.

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

A circuit program is a workout that involves each session in the gym 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 excess weight and slightly strengthen the muscle frame.

Split training is based on the fact that the person working on it works 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 in a particular area or pay special attention to the most problematic part of the body, this program is also ideal.

Below is a training program in the gym for women (initial) of a circular type.

Circuit training

It is important to remember that no matter what training program in the gym for weight loss for women (and drying is also required in conjunction with training for weight loss) you have, you need to devote 20 minutes at the beginning to warm-up and cardio exercises and 20 minutes at the end to muscle stretching and cardio exercises . We will discuss this point in more detail later.

So, you've warmed up. Now let's look at what a circuit training program for a gym for women (initial) should look like for a week.

The first day

Press. The first exercise you will perform will be crunching the body on a bench. Perform 4 sets of the maximum number of repetitions (professional trainers advise doing as many as you think you can, plus 5 more times. These 5 repetitions will be most effective).

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

Back. Vertical block pull. This exercise should be done 4 sets of 8-15 repetitions, concentrating on the back muscles.

Dumbbell bench press. This exercise tightens the breasts and forms their 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 approaches.

Flying arms with dumbbells while lying on a bench. This exercise will enlarge and strengthen your breasts. Perform 15 times 2 approaches.

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

Complete 2-4 rounds of this program. Remember that in the breaks between approaches and exercises you cannot sit and it is undesirable to stand in one place; it is better to go drink some water or warm up and stretch your muscles.

Day two - rest.

Day three

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

Floor press. Do 2 sets of 10-15 reps. This exercise is good for the chest muscles.

Twisting with a fitball. The point of the exercise is that you need to lift your body and legs at the same time, while holding the fitball in outstretched arms, pass the ball from your hands to your legs and lower yourself, squeezing it with your feet. This challenging exercise works the upper and lower abdominal muscles, as well as the muscles of the arms and legs. Minimum number of repetitions 10 times, 2 sets.

Leg press on the machine. This exercise works the thigh muscles. Do it 15 times, 2 sets.

Arm curl with a dumbbell. Perform 2 sets of 15 times on each arm. With this point you can pump up your biceps, which will relieve you of problem areas on your arms.

Plank stand for 1-1.5 minutes. The plank tightens the muscles of the entire body.
Complete 2-4 rounds of this program.

Day four - rest.

Day five

Hyperextension. This exercise trains the gluteal and back extensor muscles. Perform 15-20 times for 0.5 kg. 2 approaches.

Leg raises on the horizontal bar (hanging). This way you will perfectly pump up the muscles of the lower and upper abs, oblique abdominal muscles and arms. If you are a beginner, then pull your knees bent up. If your level of training allows you, then raise your straight legs to parallel with the floor. Such twisting should be done in the following order: forward, left, right. Perform 10-20 repetitions in 2 sets.

Bent-over arm raises with dumbbells alternately. Perform 15-25 times on each arm, 2 approaches. This exercise will strengthen your shoulders.

Calf raises with dumbbells will work the calf muscles. Do 3 sets of 40 reps.

Deadlift Perfectly suited for working out the back, buttocks, thighs and forearms. This row must be performed with dumbbells or a barbell. 15-20 times, 2 approaches.

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

Warm-up, stretching and cardio

Before performing the exercises, be sure to spend 10 minutes warming up and 10 minutes on a treadmill or exercise bike.

You may ask, “Why do you need a warm-up if it doesn’t build muscle or help you lose weight?” The answer is simple: only by warming up first will you prepare your body for heavy exercise, which will significantly improve the quality and safety of subsequent training.

So, what is the warm-up responsible for:

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

Now you know the important role warm-up plays. It may include: jumping rope, rotational exercises to warm up the joints, bending and turning the body, abducting and stretching the arms in different directions.

After you've finished warming up, run for 10 minutes on the treadmill.

After completing your basic workout program, spend 10 minutes stretching. It will make the shape of your muscles more neat and feminine, and will also reduce pain the day after training. And, of course, a plastic body never hurts a girl.

Women over 40 years old

Many people think that the training program in the gym for a woman 40 years of age and older is very different from the training for the younger generation or is not available at all. This is a misconception. The sport is 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. The rest between exercises and approaches should be longer - 1-1.5 minutes.
3. Perform all exercises carefully 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.

A set of exercises in the gym for girls who have just started working out should include training all the muscles of the body. Many girls believe that strength training will have a bad effect on changes in their physique and will make their bodies masculine. But this is only if the girl began to professionally engage in bodybuilding and take anabolic steroids. So it’s worth radically reconsidering your training program and spending more time working with free weights.

Weight loss program in the gym for girls

· Nutrition

To ensure that your efforts in the gym are not in vain, you should also carefully approach your diet, as well as the choice of your training program. For girls, the amount of calories they consume is significantly lower than for men, which means that when visiting the gym you must adhere to the following diet rules:

1. Correctly calculate your daily calorie intake.
2. Control the volume of fluid taken.
3. Increase your daily protein intake.
4. Add essential fatty acids (Omega-3, 6) to your diet.
5. Control sugar levels in the body.

· Training Basics

You may want to design your gym training program based on working 1-2 muscle groups in each workout. This is a very popular program, but should only be implemented after several months of basic full-body exercises. So remember, if you are a beginner, you should first work out all muscle groups in each workout (basic exercises are suitable for this).

· Psychological component

You should not immediately switch to a strict diet, radically changing your diet. Change everything gradually, but every day. With constant training, your appetite will undoubtedly increase. You need to mentally set yourself up to achieve results, and then everything will work out.

Basic exercises in the gym for girls

Our set of exercises for women in the gym will consist of three days of training per week. Your muscles need to rest and recover, so remember to get 7-8 hours of sleep.

Day 1

No.	Execution technique
№1		Squats with a barbell - 15 times
№2		Lunges with dumbbells in hands - 10 times on each leg
№3		Dumbbell rows to the waist with one hand - 10 times on each hand
№4		Pull-ups from the bar - maximum number of times
№5		Incline dumbbell press - 12 reps

Day 2

No.	Execution technique
№1		Barbell row to the belt - 15 times
№2		Block rows to the chest with a narrow grip - 12 times
№3		Squats with dumbbells "Plie" - 15 times
№4		Squats on one leg (scissors) with dumbbells - 10 times on each leg
№5		Exercise "Book" for the press - 20 times

Day 3

No.	Execution technique	Name of exercise/number of reps
№1		Deadlift - 15 times
№2		Squats with one leg on a bench - 10 times on each leg
№3		Lower block row to the waist with a narrow grip - 12 times
№4		Dumbbell bench press - 12 times
№5		Dumbbell raises on a bench - 12 times

Each exercise in the list is performed 3 approaches (3 times).

Very often, having signed up for a gym, girls for one reason or another do not use the services of a trainer to draw up a training program. Read our material about which gym program is right for a girl.

Grade

If you are working out to lose weight or get in shape, you need to train three times a week, training all muscle groups in the correct sequence. The optimal number of workouts per week is 3, this can be Monday-Wednesday-Friday, or Tuesday-Thursday-Saturday. For effective training, the body must rest, so daily training is not advisable. The exception is the process of losing weight, but in this case, on the intermediate days, just train on cardio equipment. When going to the fitness club, follow the following program for girls.

Gym training program: where to start

Your gym session should always begin with a warm-up. Spend 15 minutes on an orbit track, stepper or exercise bike. You can choose where to study depending on your own preferences.

Remember, if you start strength training without warming up, you may end up with an unnecessary injury.

Gym training program

Day 1

Warm-up- 15 minutes

Vertical block thrust: This exercise helps to work the core muscles of the back. It should be performed to strengthen the muscular corset of the back.

Be careful not to overdo the weight. The optimal weight for a girl starting to train is 10-15 kg. Not more.

Horizontal block thrust: This exercise helps to work the muscles in the middle of the back, and is a must-do for beginners.

The optimal weight for a beginner is 10 kg. Perform 3 sets of 10 reps.

Lying dumbbell flyes: This exercise helps to work out the chest muscles, which is very important for a beautiful chest shape.

Dumbbell Curls: This exercise will help you pump up, making your arms sculpted.

The weight of dumbbells is 3 kilograms.

Leg abduction in the simulator: Tightening your legs helps work out problem areas in the inner thigh area, making them beautiful.

The optimal weight for a beginner is 15-20 kilograms. Repeat 2 sets of 20 times.

Leg extension in the simulator: This exercise works the upper thighs, forming muscle relief.

The optimal weight for a beginner is 10-15 kg. Repeat 3 sets of 12 times.

Leg bending in the simulator

The optimal weight for a beginner is 15 kilograms. Repeat 3 sets of 15 times.

Hyperextension: A useful and simply irreplaceable exercise. It perfectly loads the muscles of the lower back and buttocks, without putting an axial load on the spine.

Repeat 3 sets of 12 times.

Press: For a beginner, it is best to start pumping using a fit ball. This will help eliminate improper stress on the back muscles, which are most often weak in beginners.

Repeat 3 sets of 15 times, performing the first exercise in the video.

Warm-up- 20 minutes

If your goal is to lose weight, end your workout with cardio for 20 minutes. If you are just staying in shape, you can omit this item and finish your workout by pumping up your abs.

Day 2

Warm-up- 15 minutes

Upper block pull

Repeat 3 sets of 12 times.

Lying dumbbell flyes

This exercise works great for your arms and back muscles.

The optimal weight of dumbbells is 4 kilograms.

Repeat 3 sets of 10 times.

Seated bench press

This press develops the chest muscles and is similar to the bench press.

Start performing the exercise without additional weight.

Repeat 3 sets of 10 times.

Dumbbell Shoulder Press

A must exercise for beginners. Works the shoulder girdle.

The optimal weight of dumbbells is 3 kilograms.

Repeat 3 sets of 10 times. Do the exercise slowly.

Leg press

The leg press is a general leg exercise. It has a general strengthening effect and pumps up the thigh and gluteal muscles.

Start doing the exercise without additional weights.

Repeat 3 sets of 10 times.

Dumbbell Squats

This exercise works great on the hips and buttocks.

The optimal dumbbell weight is 6 kilograms.

Perform 3 sets of 15 reps.

Lunges

Lunges are one of the best exercises for your butt. It is from this exercise that the butt swings in the best way and if you want to have beautiful and elastic buttocks, do lunges with diligence.

The optimal weight of dumbbells is 3 kilograms.

Repeat 3 sets of 20 times.

Pay special attention to the technique of performing the exercise. Remember, the knee should not “run” beyond the line of the toes.

Hyperextension

Perform 3 sets of 12 reps.

Press

Do the exercise on a fitball. Repeat 3 sets of 15 times.

Warm-up— 20 minutes (if necessary).

Day 3

Warm-up- 15 minutes

Vertical block thrust

Repeat 3 sets of 12 times.

Horizontal block thrust

Perform 3 sets of 10 reps.

Lying dumbbell flyes

Repeat 3 sets of 10 times.

Leg press

Repeat 3 sets of 10 times.

Leg extension in the simulator

Repeat 3 sets of 12 times.

Leg bending in the simulator

Repeat 3 sets of 15 times.

Straight-legged barbell row

This exercise allows you to form beautiful buttocks.

Perform the exercise using a barbell without weights.

Repeat 3 sets of 15 times.

Hyperextension

Repeat 3 sets of 12 times.

Press

Perform the exercise on a fitball. Repeat 3 sets for 15 reps.

Warm-up— 20 minutes (if necessary)

Three months after the start of classes, it is necessary to change the training program.

Now a healthy lifestyle and its attributes - proper nutrition and exercise - are at the peak of popularity. Girls line up at the gym, not only paying tribute to the fashion for a healthy lifestyle or “to improve their figure for the summer.” Working out in the gym is a whole philosophy of body building and a way of life.

When a girl comes to the gym, the result depends on a combination of factors: genetics, goals, motivation and effort, nutrition, a competent trainer, etc. But still, the main factor in building a body is the right training program. How to train in order to achieve the desired result in the form of a beautiful, pumped-up body, without harming your health, we will consider below.

Physiological features

When drawing up a training program, you need to take into account the peculiarities of female physiology, which differs from male physiology, which determines the specifics of the classes.

1. Testosterone. Many girls are afraid to pump themselves up in the gym and acquire a masculine figure. This will not happen only because the male hormone testosterone in girls is several times less. And they can't perform exercises to failure, which prevents their muscles from growing as much as men's.
2. Muscles.
   1. Firstly, the structure of muscles in women is different; they contain fewer muscle fibers, which are responsible for contraction and stretching. Therefore, they hypertrophy less during strength training with a small number of repetitions to increase mass.
   2. Secondly In women, muscles are distributed differently - there are more of them in the lower part of the body - legs, buttocks. Therefore, pumping up this part is faster than the upper part, plus the lower abdominal muscles are weaker.
3. Metabolism. Women's metabolism is slower than men's, in particular, carbohydrate metabolism. This causes excess carbohydrates to quickly turn into fat. This must be taken into account when consuming the right carbohydrates, which are stored as glycogen in muscle tissue. The more glycogen in the muscles, the faster they will gain shape and expressiveness, and strength training will be more effective.

Training basics and how to create a program

To start working out in the gym, you need to know the basics and create a program.

Let's talk about the 5 pillars of training for girls.

Goals

Girls come to the gym with three main goals:

• Lose weight and give your muscles definition,
• Build muscle mass and shape your figure,
• Keep your figure in shape.

There are other goals: preparation for fitness bikini competitions, professional bodybuilding.

Program

The program is selected based on the goals.

1. Fat burning program aimed at losing weight and building muscles. It includes more cardio. Strength exercises are performed in 3 sets of 12-20 repetitions with high intensity, but with light weight and gradually increasing it. The breaks between approaches are less than a minute (from 40 seconds to 1 minute). Circuit training is good for fat burning.
2. Muscle Gaining Program is aimed at muscle growth, in this case we reduce the number of repetitions in the approaches, but increase the weights, taking breaks between approaches for 2 minutes, and exclude cardio.

The training program can be carried out in two ways:

1. For the whole body, when exercises are performed on all muscles (both upper and lower body) in an hour. Some trainers consider this program preferable if the goal is to maintain shape, in which case the whole body is pumped evenly. It is also convenient if you don’t have enough time to go to the gym all the time and have forced breaks.
2. A split program, when on a certain day you pump only one muscle group, for example:
   1. Day 1 – legs and buttocks,
   2. Day 2 – arms, shoulders, chest,
   3. Day 3 – back, abs.

System

To get results, the system of visiting the gym and the system of classes within one workout are important.

1. It is considered ideal to visit the gym 3 times a week with a break of 1 day, but at least 2 times a week to get results.
2. Between workouts there should be rest for muscle recovery (1-2 days).
3. A quality strength training session takes no more than 1 hour, plus time for cardio and stretching before and after the session.

Equipment and base

Two important postulates that any coach will tell you are:

1. Follow the technique
2. Make a base.

Technique is the holy of holies of any training and sport. Without the right technique, your efforts will be wasted.

Some technique tips:

• Don't grab heavy weights right away
• Spend time on technique, practice exercises at home or in the gym (with a trainer),
• Do the exercises slowly, preferably in front of a mirror,
• Be sure to watch the video on the technique of performing the exercises,
• Don't neglect technology. One correctly performed exercise brings greater results than 10 without technique.

The basis of any program is the base, these are exercises that build the body and form muscles - with a barbell, dumbbells.

The second type of exercises is isolating exercises, they additionally pump up the muscles, are performed on all types of exercise machines and help to refine the muscles.

Diary

A diary is needed to record results and track progress. Now it can be done electronically, fortunately there are many programs and mobile applications for this, but if there is no time for this, then the main results need to be recorded in a notepad.

If your classes are held with a personal trainer, then the trainer keeps a diary himself.

A training program can be created in two ways.

1. On one's own, if you have knowledge in the field of fitness, or you have acquaintances or friends who are athletes or trainers. They will always help you adjust your plan. Nowadays there are many mobile applications and ready-made series of video lessons from famous athletes and bikini fitness champions on working out in the gym. However, you still need to keep your goal and your body type in mind.
2. With a coach. If you are new to sports, it is better not to conduct independent experiments with your body and contact a professional trainer. The trainer will create a competent program, taking into account your goals and body type, will record your results, evenly distribute the load, set the technique for performing exercises, draw up a nutrition plan, and much more.

The important part is warming up

Warm-up is an essential part of training, but, alas, it is neglected by many.

Warm-up is needed to warm up the joints, ligaments and muscles, which will help prevent injuries during exercise.

Never handle hardware without warming up. As a warm-up, you can do intense exercises without weights (squats, swinging arms and legs, bending to the side, etc.), jumping rope, and stretching exercises.

If you do not have a goal to lose weight, then instead of warming up, you can do cardio for no more than 5 minutes. If the goal is fat burning, then the warm-up will be replaced by intense cardio for 15-30 minutes - a treadmill, exercise bike, elliptical or jump rope.

Basic training program for girls for a week for weight loss

Classes 3 times a week, 3-4 sets of 15-18 repetitions, take weights depending on your own weight and preparation; if you are a beginner, it is better to take light weights or consult a trainer. Rest between exercises 1-1.5 minutes, between approaches 40 seconds.

1 day

• Cardio up to 30 minutes, warm-up.
• Hyperextension,
• Squats with a barbell (first approach with an empty bar) or in a Smith machine.
• Scissor lunges with dumbbells (or weights)
• Breeding legs in the simulator,
• Leg abduction in the simulator,
• Leg bending in the simulator, lying on your stomach,
• Seated leg extension
• Horizontal pull-down on the shoulders,
• Horizontal pull-down to the chest,
• Bent over press crunches,
• Cardio 10-15 minutes,
• Stretching for 5 minutes.

Day 2

• Any cardio up to 30 minutes.
• Hyperextension.
• Squat with dumbbells.
• Lunges with weights (or dumbbells)
• Vertical platform bench press,
• Standing dumbbell raises
• Dumbbell bench press,
• Graviton push-ups
• Vertical leg raise,
• Twisting,
• Cardio 10 minutes
• Stretching for 5 minutes.

Day 3

• Cardio up to 30 minutes,
• Hyperextension with weights,
• Plie squat with dumbbells,
• Smith machine reverse lunges
• Romanian deadlift,
• Lifting dumbbells for biceps,
• Pulldown of the upper block to the chest,
• Wide grip pull-ups
• Hanging leg pull-ups
• Ab crunches,
• Cardio up to 15 minutes,
• Stretching for 5 minutes.

Basic training program for girls for a week to gain muscle mass

In this program for mass, we reduce the number of repetitions in the approach to 6-12, and increase the weight required to perform this number of repetitions. We do not use cardio in the training, only warm-up. Rest between sets – 2 minutes, between exercises – 1 minute.

1 day

• Warm up,
• Hyperextension,
• Ab crunches,
• Barbell squat,
• Lunges with dumbbells,
• Wide grip push-ups
• Reduction and extension of arms in the butterfly simulator,
• Press dumbbells with each hand alternately,
• Pull of the upper block behind the head,
• Stretching.

Day 2

• Warm up,
• Hyperextension,
• Lifting your legs to your chest
• Deadlift,
• Lunges with dumbbells (or Smith machine),
• Bench press,
• Dumbbell lateral raises
• Wide grip push-ups or pull-ups
• Twisting,
• Stretching.

Day 3

• Warm up,
• Twisting,
• Squats with dumbbells,
• Scissor lunges with dumbbells,
• Standing barbell press from the chest,
• Barbell row to the chin,
• Horizontal block thrust,
• Close-grip lat pull-down,
• Pullover with dumbbells,
• Stretching.

Circular training cycle for girls in the gym

Circuit training is suitable for those who are losing weight. Cyclic training has a powerful fat-burning effect, depleting all glycogen stores in the muscles. Several exercises are performed without breaks at a fast pace, after which we do the 2nd and 3rd round of repetitions of these exercises. We increase the repetitions to a maximum of 20.

An example of circuit training by Ekaterina Usmanova

Complete three circles:

1. Pull of the upper block behind the head.
2. Leg extension in the simulator.
3. Pulldown of the lower block to the waist in a sitting position with a narrow grip
4. Scissor squat (with or without weights).
5. Triceps extension.
6. Lifting dumbbells alternately for biceps with supination.
7. Press crunches.

Exercises in the gym for the back

Often girls neglect working their back, focusing on their legs and buttocks. Meanwhile, working on the back muscles is important so that the body looks evenly sculpted; strengthened back muscles help to perform all other basic exercises.

The most effective exercises for the back muscles:

1. Traction of a horizontal block behind the head,
2. Hyperextension,
3. All types of deadlifts,
4. Pull-ups and push-ups
5. Bent over dumbbell row,
6. Plank,
7. Bent-over barbell chest press.

Abdominal exercises in the gym

Many people advise finishing your workout with abdominal crunches before stretching. There are many variations of twists.

The most basic ones in the gym:

• Bent crunches on a bench,
• Raising your legs to your chest with emphasis on your arms.

The abs are also involved in almost all basic strength exercises (squats, lunges, deadlifts, etc.).

Exercise and the menstrual cycle

Women's training and the menstrual cycle are directly interrelated concepts. This should be taken into account in the program. In the first weeks after ovulation, the female body is full of strength, when you need to increase the load and work intensively, 2 weeks before ovulation it is better to reduce the load and not overdo exercises on the lower body.

In the first days of menstruation, women's endurance decreases and fatigue appears. Therefore, it is better not to carry out heavy training at this time.

Proper nutrition

Another commandment of all trainers is that without proper nutrition you cannot build a healthy, beautiful body and you will not get high-quality muscles. What does it mean?

If you are planning to lose weight, then prepare for a calorie deficit, but not for starvation.

You will have to give up sweets and fast carbohydrates (baked goods, bread, etc.) and replace them with slow carbohydrates, also fully consume protein and fiber, count calories and eat fractionally up to 5 times a day.

If you're bulking up, you'll have to do the same thing, but on a larger scale.

To gain quality mass, not fat, you cannot sit on buns and cakes, only proper nutrition with healthy foods, counting calories and no fasting.

The body must receive the full amount of fats, proteins, and carbohydrates in the correct ratio.

Results and time

With the right training program, taking into account nutrition and systematic training, the first results will appear within 2 months.

The body quickly adapts to the load, addiction occurs and progress stops. Trainers advise changing the program once every three months and be sure to increase the weights and load; in the process, you can also replace the exercises with similar ones so that there is no addictive effect.

To track your progress, be sure to keep a journal (as we discussed above).

If progress has stopped, we use 2 methods, increase the number of repetitions, or increase the weight if the number cannot be increased.

In conclusion, a few tips.

1. Study systematically, there must be a plan, do not miss classes.
2. Warm up before class.
3. Be sure to do basic exercises, this is the basis for building muscles.
4. Follow the technique.
5. The key to a beautiful body, proper nutrition - without this, exercise in the gym will not be 100% effective.

In various life situations, many girls feel the need not so much to create a pumped up sculptural figure that would delight men, but to strengthen their muscles to successfully perform everyday activities. For example, an office employee needs to maintain a stable posture, while a young mother, some time after giving birth, finds it difficult to get her baby out of the cradle. Functional training in a training program for women will help restore the ability of muscles to successfully withstand standard physical activity.

Functional training is a training session aimed at teaching the simplest motor movements, developing physical qualities, and improving the physique.

These workouts should be tailored to your fitness level. In addition, before starting a training session, you should definitely consult your doctor. You should not force physical activity, as this can lead to bad consequences.

Initially, these training sessions were used only by professional athletes. A couple of years ago they began to be actively introduced into the program of fitness clubs.

The predecessor of this training was Pilates. It was proposed to perform the standard abdominal crunch slowly, as a result of which the stabilizer muscles, which are responsible for posture, were activated. Even experienced bodybuilders are exhausted at first from such non-standard physical activity.

The point of the training is to practice body movements necessary in standard life: sitting at a table or in a chair, jumping over puddles, lifting and holding weights in your hands, etc. This helps improve the strength of the muscles involved in the implementation of these body movements. The simulators allow you to perform body movements not along a fixed trajectory, as with standard equipment, but along a free one. As a result, the muscles move and function as they do in life. Such exercises are extremely effective. The main feature is that when performing functional physical exercises, all muscle groups without exception are activated, including deep ones, which are responsible for the stability of our body movements. This training makes it possible to successfully develop all basic physical qualities. Functional training allows you to achieve harmonious development of the whole body.

The proposed training is so highly effective that it was included in a special physical training program for military personnel. But this does not mean that it cannot be performed by girls in the gym or at home.

Training programs for beginners

If you have never played sports before and do not have good physical fitness, then it is better to start with light loads. For beginners, there are two ways: first, add some feasible exercises from the program to your standard training regimen, or, together with a professional trainer, create an individual scheme of targeted training sessions. But you shouldn’t do all the exercises, including those that are difficult for you.

Those who move little and lead a sedentary lifestyle must first learn how to use all kinds of weights. Thanks to this, you will be able to accumulate enough strength for productive targeted training in the gym without the risk of causing muscle injury. In addition, these exercises will teach you how to do complex work, including using your own weight for better resistance. Beginners suffering from cardiovascular diseases or chronic back pain should first obtain the approval of a specialist for these activities.

Functional training for beginners

The famous American physiologist D. Matthews advises starting with five basic physical exercises for beginner girls. These exercises are perfect both for the gym and for doing at home.

In the future, do the same thing, putting your right leg forward. For each side, do 0.5 minutes.

Anyone can do this training at home, even those who have never played sports before. Having mastered the program for beginners, you can move on to a more serious program. These exercises can also be performed both in the gym and at home.

Advanced program

This training program for girls is designed for ladies with a high or minimal level of training. Based on your athletic form, you can do 1, 3 or more cycles of exercises.

1. "Leaning Tower of Pisa". Stand straight, place your feet shoulder-width apart, extend your arms to the sides and keep them parallel to the floor. Tighten your buttocks and lift your right knee to your navel, until you form a right angle from your hip and torso. Slowly turn your body, lean forward at your hip and reach your left leg with your right palm. As you bend over, straighten your right leg forward and move it behind your hip. Freeze for 3-4 seconds and return to your previous position, while raising your right leg and bending it at the knee. After 0.5 minutes, switch to the left, repeating the same.
2. Olympic jumps. Spread your legs apart, arms at your sides, stand straight. Bend your right knee and turn it back, and then to the side, then turn it forward. Without pausing, jump on your left leg. Touch the floor with your right foot and quickly replace it with your left, then repeat the exercise.
3. Chop squats. Stand straight, extend your hands with clasped fingers above your head, and place your feet together. Tighten your body and jump up sharply. As you lower yourself into a wide squat, try to position your thighs parallel to the floor while chopping your arms from your right knee. Return to the original position and do the same with the other side.
4. Lifts from a universal plank. Assume a standard push-up position. Tighten your core and lift your limbs, keeping them parallel to the floor. Raise and lower them for 0.5 minutes, then do the same with the other hand.
5. Ups. Lie on your back, stretch your legs, point your left hand to the side with your palm facing the floor, and pull your right hand up. Pull your ankles toward your buttocks and push off the floor. Moving toward the ceiling, press your left palm and heels into the floor to stand tall with your right arm extended above your head. Return to the previous position and repeat the same in a mirror.
6. Walking on your hands. Stand with your hands at your sides, feet shoulder-width apart. Squat down. Place your feet and palms on the floor. Start walking with your arms while holding your body in a standard push-up position. Pause, then return to the starting position. Do this for 0.5 to one minute.
7. "Wimbledon". With your right leg bent at the knee, lunge forward. Lower your left knee down closer to the floor surface, but without touching it. Hold your hands in front of you and, straining your buttocks, jump left and right, without stopping.

The functional training of this training program for women will strengthen all muscle groups, which will allow you to cope with all the physical stress of life without any problems.

In order for a girl to look beautiful and feel full of energy, she needs to do exercises in the gym for girls several times a week. Strength training will not only make your figure more attractive, but will also increase your testosterone levels. So how can you make a plan to quickly get in shape and pump up your arms, legs, back, and abs? We'll talk about this below.

What plan should you follow?

Before you start doing exercises, you should decide what goal you want to achieve:

• lose weight and make your body more prominent;
• build muscle;
• keep your figure in shape.

The first thing you need to do is warm up. Even if you feel that you are ready to move on to the apparatus, you should not do this. There is one rule that must be taken into account - start training according to a serious or beginner level program with a warm-up. Forgetting about it or putting it off until the next day is a big mistake, because it will warm up the muscles and joints, which means there will be less chance of injury.

What stages does warm-up include?

To begin with, the warm-up should take place in the cardio zone. You will need to spend 10 minutes running, followed by “climbing uphill” on the treadmill. Then you can start skiing. You can additionally add jumping rope here. If you immediately use the muscles of your arms, back, hips, and buttocks, then you can quickly get in shape. Pulse up to 100-120 beats/min. as a result of physical exercise of relatively low intensity, where oxygen is used as the main source of energy to maintain muscle motor activity, this is normal at this stage. Oxygen fills the muscles with blood, improves the organ system that circulates blood in the human body, and increases metabolic activity.

If you have already passed the first stage, then it’s time to move on to warming up your joints. To do this, it is enough to make circular movements with your arms, bends in both directions, a mill, rolls, lunges, and forward bends.

Dynamic stretching is needed so that the muscles can become more elastic and the joints more mobile. It is necessary to stretch before starting the main loads in order to achieve the desired width of movement of all limbs and the maximum depth of squats. It’s enough to simply bend to the sides and forward, rotate your arms, shoulders, and lunges. This should last at least 8 minutes.

How to make your hands stronger and more beautiful

If you are just starting to do exercises for the first time, you can try:

• Bench press with a small grip (if you are doing the exercise for the first time, you must use an empty bar) – 4 repetitions of 8-12 presses in one approach.
• Extension of the arm with dumbbells from behind the head - 3 sets of 10-12 times.
• Back push-ups from a bench (flexion-extension of arms, back support) – 3 repetitions of 12-15 exercises.
• Straightening the arms using special structures designed for physical activity - 2 sets of 6-8 repetitions. A small number of repetitions due to the fact that it is a serious exercise.
• Extension of the arm with dumbbells, in which a person needs to stand in an inclined position - 3 sets of 8-10 times (for the first time, it is enough to take a kilogram per arm).

If you seriously engage in sports, then in the future you can change the second exercise with a standing French press.

How to complete this task

• Take the bar, placing your hands at a distance of 20-30 centimeters from each other, and bring it above your head until your arms are completely straight. Your feet should be shoulder-width apart and your elbows pointing inward.
• Inhaling air through your nose, gradually bend your elbows, keeping the distance close to your head. The weight should be moved in an arc behind you until your elbows are at a 90-degree angle to the floor and your forearms touch your biceps. Then, as you exhale, transfer the weight to the starting position.

After the first lesson, the work plan will change slightly. How to do the exercises correctly:

• using the Smith machine and placing your hands behind your head thanks to it - 4 sets of 8-10 repetitions;
• lifting dumbbells up, raising them to the sides while bending the body - perform actions in order (you can rest only after you complete a set of exercises) - 3-4 sets of 10;
• Barbell chest press in the Smith machine – 2 x 10.

If one of the exercises is difficult for you to do, you can replace it with a similar one: for example, after a month of training, tasks 1 and 3 can be replaced with a simple bench press in a sitting position from the chest and from behind the head. In addition, the 2nd task can be divided into several separate ones, that is, alternate hands. Raising the weight in different directions to the inclined part can be replaced by other exercises: lateral raises while lying face down on a bench.

Let's move on to stage 3

• standard lat pulldown to the chest will help make the muscles stronger;
• standing barbell curl;
• alternate bending of arms with dumbbells with rotation of the hands;
• the hammer exercise will help pump up your biceps;
• pulling the upper block to the chest with a reverse medium grip.

The number of approaches depends on your current physical fitness.

Replacement: we change the first to pulling a block behind the head, the second to bending the arms not with a straight bar or bending the arms on the last block. The last thing, if you already have sufficient physical fitness, we change it to pull-ups on special equipment with a reverse grip, while you can leave your legs on the floor, but it is necessary that they are relaxed.

Thanks to this action plan, your hands will soon acquire the desired texture, and you will feel much better.

Do not under any circumstances refuse to warm up, breathe regularly, and do not overload your unprepared body.

Training your shoulders

You can do the following exercises not only in the gym, but also at home if you wish. If you still decide to work out hard at home, then buy several dumbbells to suit your taste and color. It is desirable that they differ in weight, for example, 1, 2, 5 kg.

Do not doubt that the result will be noticeable even if you start playing sports seriously at least once a week and choose the right set of exercises for yourself.

You need to pay special attention to the approaches: if you are a beginner, then it will be enough to complete 3 sets of 12 repetitions each. To begin with, the weight should be 1 kg. Over time, you will need to increase the number of repetitions, and when you feel that 3x15 is easy, take heavier dumbbells.

If you want to gain weight, you need to do 10 times in 3 approaches, but the amount of additional loads should be much higher.

So, let's move on to shoulder exercises.

• Find a bench or other straight support with a backrest (so that the load does not transfer to the back), take dumbbells and bend your elbows. When you raise your arms up, the dumbbells should not be connected, and your arms should be slightly bent at the elbows. Be sure to do the exercises calmly, slowly, without any jerks or quick movements.

• in a sitting position, you need to take the weight, bend your arms and press them to your body. After this, you need to raise your arms up, at the same time turning your wrist. The elbow should be next to the chin. Then do the movements in the other direction.

• Lifting dumbbells in both directions and forward: in a standing position, you need to secure the dumbbells in your hands, at hip level. Hands must be spread to the sides one by one and then raised in front of you. Your arms should be parallel to the floor or slightly higher. Try not to overexert yourself, so take the weight that will allow only your arms to work, without connecting your body. If you use other parts of the body, it will not be beneficial.
• Dumbbell rows to the chin: in a standing position, dumbbells should be held in slightly bent arms. Try to keep the dumbbells as close to your chin as possible, keeping your elbows out to the sides. The highest point is the arms in a horizontal position, parallel to the floor.
• Dumbbell raises on a bench at an angle: The face should lie down to the surface, and the legs should touch the floor. Head up, dumbbells in slightly bent arms. Hands need to be spread to the sides. When doing exercises at the top, your arms are parallel to the floor.

A set of back exercises

It's no secret that exercises for women are noticeably different from general tasks for men. But why? The thing is that the muscles of female representatives are noticeably weaker. If you want to keep your back flexible, then we recommend learning 4 basic exercises that can be made more difficult over time by adding weights.

• Pull-ups with a simulator involves the use of a special gravitron simulator. However, here you need to do everything as carefully as possible. It is necessary to spread your arms slightly wider than the distance from your shoulders or leave them at the same width. Thanks to this, there will be a beneficial effect on the large back muscles, thanks to which your posture will become beautiful. This is necessary for those who often do not control the position of their back.

While working, you should also tense the muscles of your abs and buttocks, and start inhaling air only before the next approach. Do pull-ups smoothly, without unnecessary jolts or swaying.

Horizontal block connection

• Horizontal block connection- an obligatory part of complex exercises. It is very similar to standard rowing in its movements and actions that the girl will do. Because your arms are in a position that also works your pectoral muscles, you can get twice the effect.

You need to select the weight you need, grab the handles harder, inhale strongly and pull the block towards you. The back must be straight. Try to bring your shoulder blades closer to each other. The number of repetitions must be observed, since the level of your training depends on this.

• It will help you work even those muscles that were previously impossible to use during other workouts. Grab the part specially designed for this in the simulator and pull the handle towards you, while exhaling air. It should touch the middle of the chest. Make sure that the shoulder blades are connected to each other. The back should be kept straight at this moment, without tilting. Also select the amplitude in accordance with your capabilities, and remember, if you do not make an effort, the muscles will not be able to get into sports shape, which means that you will subsequently have to devote even more time to training.

• Hyperextension with additional weight will help strengthen the lower back. If you are starting to work for the first time, then try not to overload yourself, do not add extra load, as this will only harm your posture.

You need to take a weight that does not exceed 2.5 kg and, pressing it to your chest, bend over and return to the starting position. The back should be kept straight at this moment. No deflections should be allowed. 3-4 sets of 20 repetitions will be enough for the first time, later you can increase the number of times.

If you want to achieve a greater effect, then we recommend that you study the video below in detail:

Back muscle exercises for girls

The back is one of the largest muscle groups in our body, and the overall athletic appearance can depend on proper training of the back muscles. This video provides a back complex consisting of 5 exercises.

We train the abs

We have prepared for you a selection of exercises that will help you get rid of excess weight and make your stomach more toned:

• Crunches on the floor- This is one of the most common exercises, which is considered basic. The peculiarity is that the exercise does not require the use of additional equipment, which means you can practice both at home and in the gym. Most often, people perform the exercise incorrectly, lifting their back and lifting their body completely. In this case, the press will not pump up.

What is the best way to do so as not to harm yourself: lie on your back and bend your knees. Place your hands behind your head. Lift your shoulder blades without lifting your lower back. If you find the movements easy enough, then add weight. You need to take it by crossing your arms over your chest.

• differ from the previous exercise in that the training is carried out at an angle, which means it is more effective. You need to sit comfortably and secure your legs under the cushions provided for this. As you exhale, your body should rise. As you inhale, you need to return to the position where you were at first.

People who have been involved in sports for a long time should do body lifts with weights, due to which the abdominal muscles will pump up several times faster. But you should resort to additional loads only if you can easily do the same exercise 20 or more times without weights.

• require the use of certain equipment. You need to take the handle of the upper part of the equipment and lower it about a meter from the simulator. You should do a downward twist, which is similar to performing a prayer ritual. When you lift your torso, try to tense your abdominal muscles.

The exercise should be done slowly, without serious jerks.

Leg raises

• Hanging leg raises will also help train your abs. The peculiarity is that the load shifts to the lower abdomen. Although the rectus muscle will be fully engaged, more emphasis will be placed on the lower part. There are several ways to carry out these workouts: raising straight legs and raising bent legs at the knees.

To do the exercise correctly, you should hang on the bar using a grip that is comfortable for you. Raise your legs up so that there is a right angle. Return your body to the starting position.

• Leg raise while sitting on an inclined surface will help give your stomach more elasticity. To do the exercise correctly, you need to put your back on a special bench, holding it with your hands. In this case, you need to tense your stomach. Your legs should not touch the floor; lift them up, at the same time lifting your hips and pelvis. When you inhale, you should take the original position.

The abs are also involved in almost all basic strength exercises (squats, lunges, deadlifts, etc.)

What exercises to do on your legs to make them stronger?

To make your legs look beautiful, you need to do special exercises, namely:

• Leg press, which actively works parts of the back. Selecting specific bench press equipment. Feet should be placed shoulder width apart. If you spread them wider, the influence will be transferred to the inner thighs. At the bottom, an angle of 90 degrees is set, knees touching the chest. The load must be pressed upward.

• Leg training in the hack machine will help tighten weak leg muscles. We step on the platform, while our knees should be slightly bent. The back should connect to the vertical clamp, which is at a slight angle. We remove the device for stopping or holding the moving parts of the mechanism in a certain position, straighten our legs so that the load rests on our shoulders. Pressing in the heels, we lower the pelvis until an angle of 90 degrees is made, after which we rise without jerking. If you feel tension in your legs, then you are doing everything right.
• Reverse hack squats will help not only strengthen the leg muscles, but also pump up the muscles of the buttocks and thighs. To do this, you need to stand face down on the platform. We fix the roller firmly on the shoulders. The head and back should be straight. We release the stoppers, put tension on the stomach, while slowly lowering the body down, moving the buttocks back, as if you were going to sit on a straight surface. When your hips are horizontal, you need to stand up from the squat. At the highest point we keep a right angle. The width of the stand should be changed periodically for the best effect.
• In the hall you will need to find equipment with a horizontal seat. The straight position will result in full knee extension. The backrest will help a person support the upper part of the body, thereby reducing the risk of injury when falling weight. When you get to the machine, adjust the weight before you start exercising. If you are sure that the weight suits you and you are already sufficiently prepared for it, then sit down, place your feet under the roller, and hold on to the side handles. As you exhale, use the power of your quadriceps to straighten your legs. After counting 1,2,3 we accept IP.

A few more leg exercises

If you keep your legs straight, the muscle will be fully activated, which means you can get your legs into athletic shape much faster. In order not to harm yourself, you need to keep your heels together and turn your toes to the sides, while the inner thigh area will also be pumped up.

If you want to gain mass, then you should do 12 repetitions in 3 sets; for drying – 15-18 times, 3 approaches.

• It is best to choose equipment that has the ability to adjust the weight from the moving part. The face should look down, the feet are secured under a special “soft pillow”, the knees are in a hanging position, the body is connected to the surface. As you exhale, you need to bend your knees completely. The cushion should be under the buttocks. If you want to achieve a greater effect, you need to engage the buttock at the top of the lift. There is no need to straighten your legs completely.

• Leg adduction in a cable machine. We stand sideways to the crossover, fasten the mount to the ankle, and take a step back. We transfer the body weight to the supporting leg. The raised leg does not touch the surface. We hold the frame with one hand and leave the other on the waist. When holding your breath, you need to bring your weight-free leg forward and move it to the side. At the same time, the thigh muscles will begin to work to the maximum. After you have done the job at least 15 times, you will need to change position. We perform 3 approaches for the left and right sides. If you can complete 10 movements without serious strain, then the extra weight is right for you.
• – an auxiliary exercise for the inner thigh. In this case, the buttocks also work in addition. Before starting work, we seriously warm up the hip joints and stretch the inguinal ligaments. The better you stretch, the greater the amplitude you will get. Let's move on to the simulator. We place our knees on supports at a large angle. The upper part of the body should not move. As you exhale, you need to bring your legs together.

Two more effective exercises

• If you cannot find a special exercise machine in the gym, it will be enough to use the Hack machine, Smith. We rise onto the platform so that our heels are in weight. We place the roller on the quadriceps, while standing on our toes. In the future, we will change the position of the feet, directing them inward and outward. Thanks to this method, you can pump your calves from different sides.

If you don’t like this method, then we suggest putting discs on your knees and doing 20 takes in 3 sets.

• Standing ankle raises. In this case, your ability to move your ankle joints plays a big role. To get the best effect, we recommend placing your socks on a platform. With maximum heel drop, the soleus muscle and Achilles tendon contract better.

We stand in the simulator with our shoulders under the rollers. We pulse our feet up and down, monitoring the rhythm of the movements. Find the right weight for you. You can take either a barbell or dumbbells.

It is best to do 1 basic and two more complex exercises.