Gym training program for girls

Training using simulators

A gym training program for girls may include the following elements:

Working out the back and arms. As a rule, this muscle group remains on the sidelines - the fair half prefer to work the gluteal muscles. Strengthening your back muscles allows you to strengthen them, which will make it easier to perform basic elements.

Exercise for the back and arms: push-ups, planks, pull-ups, vertical block rows, barbell chest press, training on a lat machine.

Abdominal muscle training. Basic elements: incline crunches, leg raises, deadlifts, lunges.

It is important to remember that even daily work on the abdominal muscles requires adherence to a special diet. Only the absence of fat will allow you to enjoy well-developed abs.

Training the buttocks and thighs: squats with a bar, squats with a kettlebell, lunges with weights.

Programs

There are several common types of gym training programs for girls.
Beginning athletes often prefer split training, during which attention is paid to a specific muscle group. Whole body workout systems are also suitable for beginners to increase their level of athletic training and make their overall figure more toned. A gym program for girls must be supplemented with proper nutrition with a sufficient amount of protein. Appetite may increase, so during active training it is better to take small portions five to six times a day to prevent hunger and overeat, especially at night after visiting the gym.

All gym workouts for girls should begin with a warm-up, which may include running for 10–15 minutes, as well as squats, bends, and turns for 5–7 minutes. Warming up helps prevent injury and warms up the body, preparing it for training.

Here is a sample gym workout program that beginners should follow. But don’t forget that a coach should create a plan that’s right for you.

Sports at home

A home training program for girls has a number of obvious advantages:

saving time, since you don’t need to waste your free time on the road to the gym;
a convenient schedule that you build, taking into account your busy schedule;
It’s psychologically easier to study at home alone, you won’t have to be afraid of sidelong glances if something doesn’t work out;
you can exercise in comfortable home clothes, there is no need to buy special clothes;
convenient for a mother on maternity leave if she has no one to leave her small child with;
You can select specially designed video training programs for girls and train using them at home.

Cons of home workouts:

lack of a coach who will develop a professional program;
you will have to develop or find a program yourself;
you need strong motivation, since there will be no one to urge you on;
presence of distractions: household chores, social networks, TV, communication with friends and relatives, etc.

For training, it is not necessary to have sports equipment, however, if you want to diversify or complicate your training, you can purchase: dumbbells, a fitness band, a fitness mat, a tubular expander, a fitball, an elastic band.

A training program for girls at home may include the following simple elements:

With a fitness band. You can do the following exercises for ten repetitions each: vertical and horizontal stretching, stretching behind your back, rowing to the chest. To do this, you need to press one end of the elastic band with your feet to the floor and pull the other towards your chest.

With a tubular expander. Being a good substitute for various types of weights, this equipment is ideal for those who are starting to play sports.

Let's consider the exercises: shoulder press, lateral raises, chest press, expander rows to the chest, plank, one and two hands.

Using a fitball. Let's list some simple exercises with a fitball, a universal sports tool: crunches, body turns, planks, squats.

With dumbbells. The most accessible type of exercise with loads, let's look at some of them: crunches with dumbbells, squats with dumbbells, dumbbell rows on an incline and to the chin, dumbbell raises on an incline.

Effective weight loss

A fat burning training program for girls becomes most effective when the body switches to glucose use mode. And may consist of the following elements:

Monday: interval training. Any workout begins with a warm-up, which can take three to four minutes.

Next comes high-intensity training - interval training. Interval training involves alternating intense loads of thirty seconds with loads of sixty seconds.

Used to optimize blood glucose levels, activate metabolism, and burn fat deposits.

Wednesday: circular complex. Strength exercises are performed using light weights. 7 exercises are performed, making up one cycle. After completion, a minute of rest is given and then the cycle is repeated.

Strength training of muscles promotes switching to increased burning of carbohydrates.

Friday: basic training. The most correct execution of five strength exercises: squats with a barbell, bench press while standing and lying down, barbell rows, deadlifts.

Complexes of this kind are aimed primarily not at burning fat, but at restructuring the body and increasing the consumption of glucose. Therefore, it is recommended to follow a diet that limits the consumption of simple carbohydrates.

Abs workout

Working out this muscle group will allow you to become the owner of a flat, toned stomach. A girls' abdominal training program may include the following exercises:

Twisting. Starting position: lying on your back, legs bent at the knees, feet on the floor. Place the ankle of your right foot on the knee of your left. Hands behind head. It is necessary to lift the upper part of the body from the floor without lifting the lower back. Try to touch the elbow of your left hand to the knee of your right leg.

Raising the body from a lying position. Lie on your back. Legs bent, hands behind head. The lift is carried out without lifting your feet from the floor.

Bike. The advantage of this exercise is that it allows you to work the entire abdominal muscle. Hands are placed behind the head. The legs are bent alternately, as when riding a bicycle.

Raising bent legs. Directed to the lower part of the press. You need to bend your knees. The pelvis rises from the floor.

Scissors. The legs are raised one by one to forty-five degrees.

Swing your legs. Straight Leg Raise.

What is naked fitness?

Naked fitness is an unusual new product in the fitness industry. Let us immediately note that not everyone understands or accepts it. But to some extent, this is an excellent opportunity to completely liberate yourself and make your body fit. How is Naked Fitness different from regular fitness? For many people, naked fitness is a real shock. The thing is that you will have to do it completely naked. You will even have to get rid of your underwear.

What is naked fitness?

Despite all the piquancy and unusualness of such training, they are very popular, especially among young people. The thing is that this is not only an opportunity to become slimmer and get rid of excess weight, but also to eradicate such an unhealthy trait as shyness.

This type of fitness is approved by the Association of Fitness Professionals of Russia. You need to work and achieve your goals.

We want you to understand that not only people with ideal physiological parameters can engage in naked fitness, classes are open to everyone, and there are no ideal figures here, everyone who wants to does it. If you want to see right now what Naked Fitness is, watch the video .

Program for girls

It must be remembered that the body becomes susceptible to various types of training if the conditions for it become stressful. Therefore, it is important to choose an effective training set. Let's look at how to create a training program for girls.

It must be taken into account that training should be exhausting.

The peculiarity of a woman’s training is that she must simultaneously train her entire body, which recovers more intensively after training, since it does not deplete its resources as much as men do.

A fitness training program for girls may include:

Warm up. The most important point of any workout is warming up. It is necessary to warm up all muscle groups.
Exercise for the abdominal muscles.
Lunges with dumbbells - working the muscles of the thighs and buttocks.
Lat Pulldown – training the back muscles.
Bench press - work on the triceps, anterior deltoids,
Barbell row to the chin - working out the muscles of the shoulder girdle.

Five sets of ten repetitions are performed. Exercises are performed at a measured pace. The weight of the shells must be selected so that the last approaches are given with particular difficulty.

Why do girls swing?

Many girls, due to completely absurd stereotypes, believe that training in the gym is a male prerogative. I often hear people’s bewilderment: why do girls go to the gym? They say girls working out in the gym is not normal. Women, they say, are only suitable for various types of fitness, such as shaping or aerobics.

I hasten to make a statement : this is an extremely erroneous theory and it is popular only among people who know about an athletic body only from banners “how to pump up a huge mass in three hours.” In reality, there is no better way to tighten your body, to get rid of excess subcutaneous fat, to tone the whole body than the gym. A slim body without destructive diets, toned muscles, good health - all these are the consequences of weight training!

Most girls, when they hear the phrase “gym,” immediately imagine masculine women from bodybuilding magazines. It’s clear that there are few people who want to become like these almost men in thongs. I just assure you that if you don’t devote your entire life to this, you will never become like them (and thank God

Professional athletes, firstly, exercise very often (sometimes several times a day), secondly, they eat quite heavily, and thirdly, they take a variety of pharmacological drugs, without which it is simply impossible for a woman to develop huge muscles. The female body practically does not produce the growth hormone testosterone (also known as the male hormone). And without it it is impossible to become the owner of enormous muscles. Accordingly, professionals introduce it into their bodies artificially with the help of chemicals, which, in turn, block the release of the female hormone - estrogen.

This is where these monsters from women's bodybuilding competitions appear. In general, there are a number of stupid myths around such a sport as bodybuilding, you can read the myth regarding bodybuilding and girls. Working out in the gym even five times a week, without appropriate anabolic support, will never make you Schwarzenegger in a skirt.

And you don’t need to be scared when your muscles “puff up” during exercise . This is not at all an increase in muscle mass, as some people think. Simply as a result of training, microtraumas appear in the muscle fibers, which causes muscle pain. To quickly heal these injuries, the body fills the muscles with lactic acid. Fluid accumulates in the muscles, and visually the muscles become larger. Don't be afraid: the next morning there will be no trace of this “muscle mass” left in the mirror.