Leg exercises in the gym. Weight loss program for muscle building

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Not all women's exercise routines are designed to lose weight. Many workouts are aimed at gaining muscle mass for girls and increasing strength and maintaining an athletic body, rather than just losing fat.

Unfortunately, there is not much information on the Internet about such plans for women in fitness clubs. Despite the fact that you can follow the male regimen, it will be best to give results in a training program in the gym for girls, designed specifically for the fair sex, to be sure of its effectiveness.

In this article, we will discuss the best sets of exercises that can serve as a great start for you in your quest to become slimmer and more athletic.

These days, you're just as likely to see a woman doing basic strength training at the gym as a man.

Years ago, when you walked into a gym, you would have seen a barbell and dumbbell room filled with men and an adjoining cardio room full of women. Girls were often advised to stay as far away from weight training as possible, because many believed that as soon as they touched the barbell, they would turn into pumped-up monsters.

As time has shown, common sense prevailed and people saw that lifting weights does not automatically add 20 kg of muscle mass to women. In fact, research has shown that lifting weights is even better at achieving a leaner, more athletic, and more defined physique than simple cardio.

That's why today we're going to look at the best workout programs for women in the gym who want to get stronger and fitter.

If you are one of them, these plans are perfect for you. We have prepared several complexes that are suitable for beginners and more experienced athletes.

The difference between training women and men

Even though women are increasingly being seen in the gym, that doesn't mean they can follow the same workout plans as men. There are many differences between the two genders and to achieve maximum effect, these differences must be taken into account.

• The male body contains more testosterone. This means that women are more likely to gain fat rather than muscle; and it is also more difficult for them to increase muscle mass and achieve the desired figure. Men have larger hearts and lungs and therefore have a much easier time doing cardiovascular exercises, which have a strong effect on the cardiovascular system and lungs.
• Women have a higher percentage of body fat than men due to the increased amount of estrogen in the body. This is of biological importance, because only a woman’s body can bear a child, and then losing weight is as difficult as losing belly fat after childbirth.
• Greater flexibility, elasticity and mobility of the muscles and joints of the female body makes it more effective when performing various yoga asanas.
• Women require less recovery time after a hard workout.
• Women and men have different amounts of fast-twitch and slow-twitch muscle fibers, which affects fatigue and recovery rates.

Fast, or white muscle fibers, contract quickly and have good explosive power, they are active during sprinting and other intense activities, they grow better, but get tired faster. As fast-twitch muscles tire, they are replaced by slow-twitch fibers that are active during prolonged running, cycling, and other low-intensity activities.

The male body contains more fast-twitch muscles, and women usually have approximately the same number of both types of muscles.

In fact, our individual characteristics play a much greater role in achieving results:

• Women generally have stronger quadriceps than men. This means they need to be careful when doing squats because they have a higher chance of injuring their knees - to prevent this, you need to make sure that the gluteal and abductor muscles are strong enough and well warmed up before starting.
• Women who want to improve the condition of their fast-twitch muscles should look at circuit exercises, with an emphasis on high-intensity training such as sprinting.
• A fitness program in the gym for girls should also include strength exercises that will help strengthen the fragility of women's bones.

First workouts for women: gaining muscle mass

The main task of the first training when gaining weight is to master the correct technique of performing exercises and to involve a complex of small stabilizer muscles in the work. Therefore, you cannot immediately lift heavy barbells and dumbbells; the working weights of the equipment must be increased in subsequent workouts.

In initial classes, it is enough to perform exercises on simulators with moderate load, 2-3 sets of each. In the warm-up set, a larger number of repetitions are performed with less weight, the load increases with each subsequent approach. The duration of the session varies from 30 to 50 minutes, depending on the physical capabilities of the woman.

Myths and stereotypes about women's training

Once women begin to dive into the world of training, they have no idea how many myths and harmful stereotypes they will encounter there. You need to talk about them so as not to fall under their influence.

About excessive muscularity

Many are afraid that exercise will lead to their figure becoming overly muscular and unaesthetic. In most cases, this is not possible, unless, of course, you start taking incredible amounts of steroids or other testosterone-boosting drugs. Most women simply don't have enough natural testosterone to build the same amount of muscle as men.

By starting to exercise, you are more likely to give your body a sporty and fit look, rather than become pumped up.

About yoga and weakness

Some people believe that yoga and stretching are not effective ways to tone up. Most of these “people” are men, but there are also women among them, and they believe that any kind of flexibility training will lead to improved fitness.

This simply has nothing to do with reality, and any professional fitness trainer will tell you this. Stretching is also very important before starting any workout.

Exercise technique

When working in the gym, you need to be attentive to yourself and those around you. Exercises will be most effective and will not cause injury if performed correctly.

You need to plan your workout in advance and stick to it. You need to start with simple exercises, gradually moving on to more difficult ones.

Between approaches you need to take a break to restore your pulse and breathing; this can be done by walking slowly.

Often work in the gym is associated with a barbell, which is forbidden to step over; if it is lying on the floor, you must bypass it, otherwise you can get injured.

There is a technique for performing basic exercises with a barbell for girls, which you must adhere to so as not to harm yourself:

The benefits of strength training for women

Lifting weights isn't just about shaping your body. It also has other benefits.

• You will become stronger. This is one of the first and most important effects of strength training that you will notice. And also, increasing the strength of your muscles does not require increasing the amount of muscle itself - which is exactly what many women worry about.
• You will improve the strength of your bones. This is especially important for women with high estrogen levels and low levels of bone strength. Strength training will significantly reduce your bones' tendency to break down.
• You will strengthen your connective tissue. This is the type of tissue that holds your muscles, joints and bones together, and if it gets stronger, it will reduce your chance of damaging them later in life.
• You will improve your mental health. And this is one of the best consequences of strength training. Anxiety, depression, mood swings – moderate, regular exercise will help combat all of this.

If you are new to sports or returning to exercise after a long break, then you may not understand where you need to start. The correct training schedule will depend on many factors: your age, level of training, goals and other individual characteristics of your body.

Ab exercises

There is an opinion that you can pump up only the upper abs or only the lower ones, but this is not so.

Due to the structure of the abdominal muscles, it is impossible to pump only one part of it. The rest of the muscle will also tense to varying degrees. Therefore, during abdominal training, by placing a load on one part, the muscle plateau will be pumped up, but slightly less than the area under direct load.

Basic abdominal exercises that are suitable for a girl include:

• Sitaps. Twisting with your hands touching the floor between your legs.
• Twisting, with elbows alternately touching opposite heats, hands clasped behind the head.
• Twisting, legs raised up, knees tense, fingers reaching towards the feet.
• Cross twists, legs closed, leaning to the sides, lifting to the opposite hip.
• Reverse crunches – lifting the legs into a “candle” position.
• Twisting in a standing position, hands behind the head, alternately elbows touching the heat.
• While hanging on the bar, raise your legs at a right angle.
• Plank.
• Side plank.
• Side bends.

The above basic exercises for girls can be slightly adapted by replacing the load with dumbbells and performed at home.

Sports activities are not only effective, but also dangerous. Before performing them, you must read the rules in detail.

You need to be careful and attentive to others and to yourself both in the gym and at home during training.

Before it, you must warm up well. And then do some stretching. It will help muscles recover faster after training.

How to create a schedule for classes?

Whether your goal is to lose weight, improve your health, or get your body in shape, there are three components to a good workout program:

• Cardio: This includes any activity that gets your heart pumping, from walking or running to working out at the gym. Regardless of the exercise you plan to do, it's always a good idea to warm up with 5-10 minutes of light cardio.
• Strength Training: You don't have to lift heavy weights or even spend a lot of time doing strength training, but you should include it in your plan. Your muscles will become stronger, and the larger your muscles, the more calories you burn daily, which will be a good aid in weight loss.
• Flexibility Training: You will need a certain level of flexibility to get the most out of each exercise. Stretching increases your flexibility and helps your body recover from exercise. Some people set aside a separate day for flexibility exercises, but you don't need to. Stretching should be included in every workout you do.

Some people prefer to schedule their workouts with separate days for cardio and strength training, but these exercises can be combined not only with each other, but also with HIIT workouts. Plan your workouts for the week to make sure you're getting enough of each type of exercise in advance.

Basics of training in the gym for girls. How to write a program

Due to physiological characteristics, training women in the gym differs from training men. Girls are genetically more resilient, having less muscle mass. In this case, for girls it is the basic exercises that bring maximum results.

By itself, the muscle mass of girls is less active, and fat accumulation occurs more intensely under the influence of female hormones - estrogen and progesterone. The distribution of fat and muscle mass also differs - among girls, the favorite places for fat accumulation are the legs and buttocks. They are also the strongest.

Therefore, by giving maximum emphasis to their training, using basic exercises, you can achieve quick and impressive results in training.

The first step is to create a detailed fitness program that takes into account the individual parameters of a woman:

• weight;
• height;
• age;
• the presence of individual contraindications;
• hormonal activity (regularity of the monthly cycle, onset of menopause);
• anthropometric body parameters (waist, arms, hips);
• the ratio of fat and muscle mass in the body.

How to start?

There is no single system that will suit absolutely everyone, but examples can help you understand which exercises will suit you.

The examples below are a great place to start, but should not be taken as gospel. First, pay attention to your level of training to understand which plan you should use: beginner, intermediate or experienced.

Beginner's Guide

Before you start, listen to our tips:

• Dive into the world of training with a light cardio program and full-body strength training. If this seems too difficult for you, just start with cardio, that will be enough to get you started.
• You may need more days to rest. It's normal to feel sore muscles after you start exercising, but if you can barely move the next day, then you've clearly overdid it and will cool off during your next workout.
• A typical program for beginners usually includes two to three days of cardio and three days of strength training. These workouts can also be combined with each other if you don't have five days to visit the gym.
• Learn to monitor the intensity of your workouts. Most beginners will start with moderate-intensity exercises. If you can still speak intermittently during the workout, then it is usually at a “medium” intensity.

Warming up and warming up

Before you start exercising, you need to warm up. Not only will this help you improve your flexibility and mobility, but it will also reduce the chance of injury. By warming up your muscles before your workout, you increase the elasticity of muscle fibers. This is important because it helps them not tear during training.

A good warm-up will also raise your body temperature, which will benefit your workout. Warming up starts blood circulation, which leads to more oxygen and nutrients reaching muscle cells. The more energy you have, the better your muscles will be able to work during your workout.

Several exercises with a barbell or dumbbells are not considered a full warm-up.

Sample warm-up plan

Check out a sample warm-up to help your body prepare itself for your workout.

1. 1 minute knee raise
2. 1 minute foot raise
3. 2 sets of 10 circles with each hand
4. 10 squats with arms forward
5. 20 head turns
6. 10 hip rotations

Here's a good pre-workout warm-up with pictures and videos.

Workout plan

Any complete workout should include the following steps:

1. 10-minute warm-up, including joint exercises and cardio;
2. The strength part, which includes at least 1 exercise in 3-5 approaches for each muscle group;
3. 20-minute cardio;
4. 10 minute stretching.

Muscle groups should be worked in the following sequence:

1. back;
2. lower back;
3. breast;
4. deltoid muscles;
5. triceps;
6. biceps;
7. legs and buttocks;
8. abdominal muscles.

This sequence is scientifically based and it is not recommended to change it. The sequence of pumping muscles should be carried out taking into account their size and position on the body. If you work on the legs first, they will draw a large amount of blood onto themselves, and the muscles of the upper body will not have enough of it, since it will linger in the capillaries of the legs, and its upward movement will be hampered by the force of gravity.

The fullbody strength training program includes 1 exercise of 3-5 approaches for each muscle group. The number of repetitions depends on whether you are aiming for muscle growth (low-repetition mode) or want to form elastic muscles without a significant increase in volume (high-repetition mode). Pauses between approaches are 30-45 seconds, between exercises – 1-2 minutes.

You must be able to perform at least 3 types of exercises for each of these muscle groups and change them so that you do not get used to the load. As the workouts become easier, you need to increase the weight of the weights so that the last repetition is difficult.

The best gym workout programs

Program for 3 days of training per week on simulators

The goal of this three-day complex is to adapt the muscles and nervous system to the loads and master the correct technique for performing exercises on machines and with free weights. Don’t try to lift as much weight as possible, but you shouldn’t slack off either. Feel the work of your muscles, try to love working out in the gym to achieve the desired results as quickly as possible. But don’t overload your body, don’t forget to rest and recover well between fitness trips.

Workout A

Platform Leg Press 1 set of 10 reps (rest 60 sec)
Bench press 1 set of 10 reps (rest 60 sec)
Horizontal row on a block with a narrow grip 2 sets of 10 reps (rest 60 sec)
Wide-grip lat pull-down to chest 2 sets of 10 reps (rest 60 sec)
Barbell chest press standing or seated 2 sets of 10 reps (rest 60 sec)
Standing calf raises in the machine 2 sets of 10 reps (rest 60 sec)
Ab crunches 2 sets of 10 reps (rest 60 sec)

Workout B

Leg extension while sitting on a machine 2 sets of 15 reps (60 sec rest)
Leg bending while sitting on a machine 2 sets of 15 reps (60 sec rest)
Horizontal row on a block with a narrow grip 2 sets of 15 reps (60 sec rest)
Wide grip lat row 2 sets of 15 reps (60 sec rest)
Pull-ups 2 sets of 15 reps (rest 45 sec)
Dumbbell biceps curl 2 sets of 15 reps (rest 45 sec)
Standing arm extension on a block 2 sets of 15 reps (rest 45 sec)

Workout C

Leg press 2 sets of 10 reps (rest 60 sec)
Bench press 2 sets of 10 reps (rest 60 sec)
Horizontal row on a block with a narrow grip 2 sets of 10 reps (rest 60 sec)
Wide grip lat row 2 sets of 10 reps (rest 60 sec) Read also:  An excellent selection of tips for those who want to quickly lose weight in the waist and stomach
Standing barbell press 2 sets of 10 reps (rest 60 sec)
Crunches while lying on an incline bench 2 sets of 10 reps (rest 60 sec)

Complex for beginners

Below in the table you can see an approximate training program for girls in the gym, which will help you understand what a typical training schedule looks like for beginners or people returning to exercise after a long break. Remember to start each session with 5-10 minutes of cardio and end with stretching exercises.

Monday	Cardio: 10-30 minutes.
Tuesday	Strength exercises for the whole body.
Wednesday	Rest or do some gentle yoga or stretching.
Thursday	Cardio: 10-30 minutes, you can follow the same set of exercises as on Monday.
Friday	Strength training for the whole body. You can use the same set of exercises as on Tuesday, because as you practice the exercises, you will be able to perform them more times each time.
Saturday	Rest or do cardio. Stick to something more casual, like a walk or a gentle bike ride.
Resurrection	Rest.

A Guide for Average Athletics
If you've been training for at least three months and doing it regularly, then you most likely fall into this category.

• If you are focused on training for weight loss, then you need to increase the number of cardio sessions 5 (or more) times a week for 20-60 minutes. This is a great time to try interval training once or twice a week, which will be completely worth it. Don't skip strength training. They increase your muscles, speed up your metabolism, and this will have a positive effect on the weight loss process. In addition to working out, to lose weight, you'll need to eat fewer calories than you burn, so watch your diet.
• Your strength training schedule will depend on the type of exercise you're doing (i.e., whole-body or part-body workouts).
• You can combine cardio and strength training in the same day if time allows. It doesn't matter which one you start with, so you can try different combinations until you find the one that works for you.

The plan below includes separate workouts for the upper and lower body, allowing each muscle group to be thoroughly targeted. This will help you increase your muscle tissue and strength.

Example of a plan for people of average athletic training

Monday	30 minute cardio Upper body workout Stretching
Tuesday	45-minute interval training on the treadmill Ball workout Stretching
Wednesday	30-minute gentle cardio workout (two sets) Lower body workout Lower Body Stretch
Thursday	Rest or gentle yoga/stretching.
Friday	Full body strength training
Saturday	Cardio endurance training.
Sunday	Rest.

A Guide for Experienced People
If you've been exercising regularly and in a variety of ways for several months, you might consider yourself in this category.

• If you already have experience in training, then you have many options for planning your classes. If you want to focus on strength and muscle, you can split up your exercise routine by doing pushing exercises one day and pulling exercises the next.
• You can also increase your cardio by incorporating high-intensity interval training, high-intensity exercise, and other exercises that help burn calories and improve your endurance.
• Your first priority should be rest, which allows your body to recover between high-intensity workouts. This intensity can lead to injury, fatigue and burnout.

Example plan for experienced people

Monday	Exercises for triceps, shoulders and chest muscles High intensity cardio
Tuesday	Lower body exercises
Wednesday	Back and tricep exercises Cardio
Thursday	Rest or gentle yoga/stretching
Friday	Full body exercises
Saturday	High Intensity Cardio
Sunday	Rest

Please keep in mind that these are just examples and may not work for you. The most important thing to remember is to start small. Don't confuse the person you want to be with the person you are now. This journey may take you weeks, even months, of experimenting with different exercises and schedules, but eventually you will find what works for you.

Also remember that the routine can be changed every week. In reality, most people do exactly this, listening to their condition. Be flexible and remember that there is no one-size-fits-all program.

Workout program for women in the gym for Monday

After a two-day rest on the weekend, at the very beginning of the week, you should focus on heavy weights and maximum energy-intensive exercises.

Seated leg press in a rack

The seated leg press in a rack is an excellent replacement for classic squats with a barbell; in case there are medical contraindications for squats, such as herniated discs or venous diseases. Main muscles involved: quadriceps, semitendinosus and semitransversus, biceps, gluteus maximus.

Execution order:

1. The pelvis and lower back are pressed. Legs stand parallel, spread to shoulder level.
2. As you exhale, straighten your knees without locking them, maintaining a slight bend.
3. Grasp the handles and remove the locking stop.
4. The weight drops as you inhale. The back and tailbone do not come off.
5. Exhale and perform a press without bringing your legs together.

Perform 12-18 stitches in 2-3 approaches.

Vertical press in Smith

Main muscles involved: maximum load of the quadriceps femoris, semitendinosus and semitransversus, biceps, gluteus maximus.

Execution order:

1. The bar is located half a meter from the underlying mat. The legs are bent at the knees, shoulder-width apart, located in the same plane as the bar.
2. The force of the legs pushes the bar upward. The knees do not fully extend.
3. After a short delay at the top point, the weight is smoothly lowered down, while a smooth inhalation is made.

It is recommended to do up to three approaches, 14-18 repetitions.

Incline crunches

Bending and twisting are contraindicated in the presence of intervertebral hernias or other problems with the lumbar region. Main muscles involved: rectus and oblique abdominal muscles.

Execution order:

1. From a vertical position with your legs firmly fixed, you should lean back as much as possible, relaxing the neck area.
2. The arms are crossed on the chest or behind the head, but do not pull it.
3. A slow, controlled twist is performed in the direction in front of you, without lifting your torso up.

Perform up to 5 p., 30 repetitions.

Horizontal thrust

Main muscles involved: trapezius, latissimus.

Execution order:

1. Legs slightly bent at the knees, sitting with a straight back and holding the handle, taking a smooth breath, push the shoulder girdle back, pulling the handle towards the waist, while straightening your back as much as possible and pushing your chest forward.
2. Hold for half a second at maximum muscle contraction.
3. Smooth controlled return with inhalation.

Up to three sets and 15 reps are recommended.

Vertical cable pull

Main muscles involved: latissimus, rhomboids

Execution order:

1. From a sitting position with your legs fixed with a bolster, grasping the handle with a wide grip, you should smoothly lower the handle to a level slightly below your chin, exhaling deeply.
2. In this case, the chest moves forward as much as possible, and the shoulders are pulled back as much as possible.
3. Slowly return to the starting position with a deep breath.

It is recommended from two to three approaches, 10-15 times.

Pullover with dumbbell

Main muscles involved: latissimus, pectoralis major, triceps.

Execution order:

1. It is necessary to lie with your upper back on the edge of the bench, your head should hang freely. Arms bent at the elbows, holding the dumbbell with your thumbs down, are pulled behind your head. The body and hips are in line, parallel to the floor.
2. Taking a deep breath, bend your arms and lower them as low as possible.
3. As you exhale, you should raise your arms while you feel the tension. If the voltage disappears, then it is necessary to reduce the amplitude.

It is recommended from two to three approaches, 10-15 times.

Squats

Basic exercises in the gym necessarily involve a classic squat, performed with a barbell and used both to increase muscle volume and to reduce weight. By improving blood circulation in the pelvic organs, squats help maintain health in men and women.

The main contraindications are problems with joints, bones and spine (hernias, joint instability, arthritis) and vein diseases (thrombophlebitis, varicose veins).

Main muscles involved:

• quadriceps;
• semi-transverse;
• semitendinosus;
• two-headed;
• gluteus medius;
• gluteus maximus;
• straight back, press.

Execution order:

1. The bar lies on the shoulder blades, at the level of the collarbone, while it does not put pressure on the neck. The shoulder blades are brought together, the palms hold the bar slightly wider than the shoulders. The gaze is directed upward. Knees slightly bent, not locked. There is a deflection in the lumbar region, the feet are slightly apart, shoulder-width apart.
2. Without changing the direction of your gaze, maintaining a deflection in the lumbar region, taking a smooth breath, take them back, while making sure not to bring your legs together.
3. Due to abduction of the pelvis, the knees bend to 90 degrees without going beyond the line of the foot.
4. The heels are pressed to the floor, there should be no load on the toes.
5. Having lowered to the bottom position, while exhaling, a controlled smooth rise is made to the starting position.

It is recommended from two to three approaches, 10-15 times.

4 Week Gym Workout Plan for Women

One of the easiest ways to start strength training is to create your own workout plan and start following it. You can follow the workout plan below for as long as you want, confident that you are increasing the weight you lift over time to get maximum results.

Day 1

On the first day, you will focus on your chest and arms.

• Bench press, 4 sets of 8 reps each.
• Push-ups, 4 sets of 10 reps (if 10 reps is too easy for you, you can use weights).
• Dumbbell flyes, lying on a bench at an angle, 3 sets of 15 reps.
• Biceps curls, 3 sets of 12 reps.
• Reverse triceps push-ups, 3 sets of 15 reps.

Day 2

On day two, you'll also do an upper body workout, but focus on your shoulder and back muscles.

• Army barbell standing chest press, 4 sets of 10 reps.
• Seated dumbbell shoulder press, 4 sets of 10 reps
• Lat Pulldown (close grip), 4 sets of 12 reps
• T-bar rows, 4 sets of 10 reps.
• Barbell rows to the chin, 3 sets of 12 reps.

Day 3

The third day is perfect for cardiovascular exercises:

• Plank, 60 seconds, 3 sets.
• Run or cycle (or exercise machine), 20 minutes.
• Burpees, 10 reps.
• Ab crunches, 2 sets of 15 reps.
• Hanging leg raises, 3 sets of 10 reps

Day 4

On day four, we'll move away from high-intensity training and start working on your strength. All of the following exercises should be performed in five sets of five repetitions. Also make sure that the weight being lifted is sufficient.

• Dumbbell Angle Press
• Bench press on a horizontal bench
• Barbell snatch
• Barbell deadlift
• Barbell Chest Raise and Overhead Press

Day 5

On day five, the workout will focus on the muscles of your legs: calves, buttocks, and so on.

• Leg press (simulator), 3 sets of 12 reps.
• Leg curls, 3 sets of 15 reps
• Lunges, 4 sets, 10 reps each leg
• Barbell squats, 4 sets of 8 reps

On days 6 and 7 you will rest and recover

How to create a weight loss program correctly

Men who have more developed muscles, due to a genetic factor, should focus on working on the torso. Girls should place maximum emphasis on training their hips and buttocks.

Warm-up

Any workout should begin with a warm-up, and its load should be quite noticeable.

A classic version of warming up before working out in the gym:

• joint gymnastics;
• 3 minutes of jumping rope;
• 2 minutes running in place;
• 20 squats;
• 5 lunges;
• 12 push-ups;
• 10 backward leg swings.

Basic exercises on leg trainers

Basic exercises in the gym maximize the production of growth hormones and stimulate the process of losing weight. In men, testosterone production increases and blood circulation in the pelvic organs improves.

For legs, the classic base is:

• seated leg press;
• squats in Smith;
• front squats with a barbell;
• hack squats.

Exercises for the torso

When losing weight, you should use a wide variety of exercises, allowing you to alternate the load and thereby avoid overtraining.

The most effective choice would be the following complex:

• deadlift;
• bench press;
• dumbbell rows to the thigh;
• vertical cable pull;
• seated block row.

Exercises to burn fat in the abdomen and sides

The most popular exercises for reducing the belly and sides are crunches.

There are several types of twists:

• on the mat, lying down;
• for medical treatment;
• on supports with lifting the lower part of the body;
• with a hip lock on the bench;
• on the simulator.

The role of cardio training

Cardio is not particularly suitable for people who want to get stronger. But, in any case, cardio has a positive effect on health and will be a great addition to your workouts.

There are many benefits to consistent cardiovascular training:

• Increased endurance. You will need to exert less effort to complete many daily tasks, and you will also notice that you have more energy.
• Improved cardiovascular health. You will greatly improve your heart and cardiovascular health if you exercise consistently.
• Faster and better fat loss when compared to solely strength training.
• You will increase your lung capacity, which will allow you to exercise longer and improve your body's oxygenation.
• Statistically, cardio helps manage your blood sugar levels and prevents or helps reduce the symptoms of diabetes.

The Best Cardio Exercises for Women

Most complexes for girls include cardiovascular exercises. If you're looking to add cardio to your plan, we suggest you take a look at the exercises that are best for women:

• Burpee. Burpees are quick deep squats to the floor, a plank jump, and a jumping extension. Burpees are great for burning calories and improving your heart health, as well as your willpower, due to their taxing nature.
• Use a treadmill or exercise bike. Such exercise machines will allow you to do cardiovascular training without leaving your home. Those who still prefer not to stay indoors can, of course, use a regular bicycle or just go for a run around the city.
• Squats with jumps. If squats feel hard, try jump squats. A regular squat, after which you jump as high as you can and then squat down again. These jumps are great for your heart and will strengthen your lower body.

The best leg exercises for girls

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If you make the top 5 most effective leg exercises that should be performed in every workout, it will look like this.

1. Squats.
2. Deadlift on straight legs.
3. Lunges.
4. Leg press.
5. Gluteal bridge.

These 5 exercises work great on all the muscles in your lower body, burn more calories, and are also beneficial for your daily activities.

For example, doing lunges will make it easier for you to climb stairs or run.

If your training program includes these exercises, you can add a little more isolation like step-ups or calf raises. Below are several options for training legs for different purposes that will help you create the figure of your dreams.

Nutrition

No matter how hard you work in the gym, if you don't eat right, your efforts will be in vain. You cannot train without eating well, so we will share with you some tips and secrets about nutrition for gaining muscle mass for girls.

We are here to become strong and athletic, and without proper nutrition we will not be able to achieve either of these.

The tips below have helped many women achieve good results.

Don't forget about water

Good hydration is important not only for effective training, but also for overall health.

Our body is made up of 80 percent water, so our body requires it to carry out most physiological processes. By not drinking enough water, we put ourselves at risk of dehydration, which will negatively affect not only our workout, but also our overall health.

When we exercise, we lose important electrolytes through sweat. This is why it is important to drink enough water during exercise to replenish your body's water, mineral and electrolyte reserves.

You need approximately 2.5 liters. mineral water per day. Filtered water will also work.

Eat enough protein

Protein is essential for muscle growth and recovery. If you want to become strong and/or athletic, you need to include enough protein in your diet.

Calculate your daily intake at the rate of 1.2-1.5 g of protein per kg of your body weight, and distribute the resulting number over all meals during the day. Choose lean and healthy sources - fish, chicken, turkey, eggs, nuts, dairy products and grass-fed red meat.

Buy quality whey protein

If you can consume milk protein, then whey protein is an important dietary supplement that will help you build muscle and burn fat.

Whey protein shakes are ideal because one shake contains 30 or more grams of protein per serving. They're easy to make, taste great, and are full of the nutrients your body needs to perform efficiently.

Don't forget about vegetables

Like protein, healthy fats and complex carbohydrates, vegetables are an important part of your diet.

Vegetables are full of digestible fiber, rich in vitamins, minerals and antioxidants, and will help add just the right texture and flavor to your dishes.

There is no need to stress about vitamin supplements; instead, just eat enough vegetables.

Supplements to help you improve your results

One of the best ways to get the most out of your workouts is to take a women's specific supplement. There are a great variety of them: natural and synthetic, they will help increase your strength, make your muscles faster and have a positive effect on your performance in the gym.

The most popular additives are:

• Creatine. Creatine helps increase endurance and workout performance. Creatine is also often used in a variety of holistic sports supplements.
• Protein powder. Protein powders are great for people who want to increase their protein intake. Whey protein is considered one of the most popular.
• Vitamin and mineral complexes
  . It is advisable to buy and additionally take those vitamins that your body lacks, based on test results.
• Omega-3 or fish oil . Polyunsaturated omega-3 fatty acids are needed by the body for the full course of metabolic processes, which will have a positive effect on well-being, appearance and athletic performance.

Features of trainings for women

To properly work your legs, you need to have basic knowledge about the structure of the muscles in this area. The lower limbs can be divided into 3 main parts: thighs, legs and feet. The complex should contain exercises that involve all the muscles of the limbs. The program is supplemented with elements for the development of the buttocks, so that the lower part of the body is proportionally developed.

To effectively pump up the lower limbs, you need to include basic exercises in the complex, during which many muscle groups are involved. For example, squats work the quadriceps, hamstrings, adductors, abs, and lower back. That is, when performing one movement, many muscle groups develop.

You can supplement basic exercises with cardio training (running, cycling, jumping rope). Aerobic exercise will help speed up fat burning, make your legs more toned and sculpted.

Many girls are afraid to do strength training so as not to overweight. However, the concentration of testosterone, which stimulates muscle growth, in the body of women is much lower than in men. Based on this, even if a woman devotes strength training 5 days a week, their muscles will develop more slowly than the average man.

To increase the effectiveness of your workouts and improve your body contours, you need to eat right. To do this, you should give up fatty, fried foods, fast food, sweets, etc. The diet needs to be replenished with dietary meat, fish, vegetable, fermented milk, whole grain products, etc. It is also necessary to drink at least 2-2.5 liters of water, especially on training days, and follow a daily routine.

Classes should be carried out regularly, but no more than 2 days a week with breaks. The complex should consist of basic as well as insulating elements for the legs and buttocks. You need to start your training with a warm-up and end with stretching.

This is interesting! Women's legs are much stronger than any other part of the body. Girls' lower limbs are even stronger than boys'. Therefore, they can withstand heavy loads.

Be sure to check out: Exercises and programs for weight loss in the gym Circular training: basic rules of training for girls Effective program for men in the gym: tips for beginners The most effective complexes for working out the hips and buttocks

Conclusion

If you want to start training, know that the results of training in the gym for girls can exceed even your wildest expectations. If you do not interrupt your sports activities and follow our advice, then you should not have problems increasing the strength and endurance of your body, improving its appearance and quality of life in general.

Sources:

• https://crazybulk.com/blog/workout-plans-for-women/
• https://www.verywellfit.com/sample-workout-schedule-1230758
• https://www.lifehack.org/695043/workout-routine-for-women-to-get-strong-and-toned

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Examples of complexes for thighs, buttocks and calves

Beginners can conduct training to develop leg muscles 1-2 times a week with breaks. The muscles of the legs are quite large, so it takes longer to recover after a heavy load.

Important! Beginner athletes should separate their workouts to develop their leg muscles in the gym at the beginning and end of the week. In this case, one training will be the main one, and the second will be additional.

More experienced girls with muscular legs can train twice a week. In this case, both classes can be basic, but with a large number of repetitions and not heavy equipment.

For those who are starting to practice

Even very busy girls can find a few minutes to pump up their legs in the gym. To do this, you need to perform each exercise one set without a break or take a shorter break between sets.

Training program for legs and buttocks in the gym for girls:

1. Squat the barbell 10 times for 5 sets.
2. Perform forward lunges - 12 times for each leg, four times.
3. Step onto a bench or step platform with dumbbells - 12 times for each limb.
4. Perform Romanian deadlifts 10 times three times.
5. Do leg presses 12 times three times.
6. Raise your toes with dumbbells to an elevated position – 12 times for 3 sets.

Be sure to do a warm-up before performing the complex, and a short stretch after it. This will prepare the muscles for stress, avoid injury and speed up their recovery.

For those who can devote several weeks to training, this complex for legs and buttocks has been created:

1. Perform barbell squats 10 times for 6 sets.
2. Do Romanian deadlifts – 8 to 10 times for 6 sets.
3. Perform any suitable leg press variation 12 times four times.
4. Do lunges with weights forward - 12 times on each limb for 4 sets.
5. Raise yourself on your toes in the simulator - 12 times three times.
6. Perform one leg press - 12 times on each limb three times.

This complex will accelerate muscle growth and make your legs more prominent.

For experienced

Women in good physical shape can do the following program:

1. Squat with a barbell – 5 times for 5 sets.
2. Perform any variation of the leg press – 5 reps for 5 sets.
3. Squat with a barbell on your chest - 4 to 6 times three times.
4. Perform deadlifts with dumbbells - 4 to 6 times three times.
5. Bring your legs together in the simulator - 10 to 12 times three times.
6. Spread your legs in the simulator - 10 times for 3 sets.
7. Do calf raises with a barbell while sitting – 12 times three times.

This complex will help increase muscle mass, make your legs and buttocks more prominent in just 4 weeks. If desired, a woman can create her own training program or supplement an existing one.