Women's workout program in the gym. Workout for women. Description of the basic exercises of the light part

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious!

Mar 21 2017

Content

When asked what functional training is, trainers answer - a type of fitness aimed at increasing endurance, strengthening muscles and losing weight. The basis for its development was Pilates (stretching and flexibility). The meaning of fitness is to work out the movements that a person needs in everyday life - jumps, squats, bends. Lessons last 20 minutes.

What is functional training

Functional training or functional training is a fitness area that suits a person of any age, with different levels of training and needs. In training, athletes work out movements that help increase strength, endurance, speed, flexibility and coordination. Functional exercises make all muscles work, even the smallest and deepest.

Fitness is based on the principle of gradual inclusion in movement and muscle tension - first one exercise is performed, another is added to it, a long bunch is obtained. In everyday life, and not in the gym, this type of gymnastics can even be understood as climbing stairs, cleaning an apartment, walking with a child in a stroller over uneven terrain.

The benefits of training include:

• increased metabolic rate, rapid fat burning;
• home conditions or a gym are suitable for training;
• sport trains coordination and endurance;
• functional fitness forms a healthy muscle relief;
• constant change of exercises does not allow the body to get used to and reduce efficiency;
• The sport is suitable for all fitness levels, men and women.

Health deviations are considered contraindications for classes:

• acute inflammation, trauma, infectious and chronic heart diseases;
• varicose veins, hemorrhoids;
• increased fragility of bones, lack of calcium.

Functional training for women

An effective result is provided by functional training for women. As a result of the exercise with a load, muscles are tightened, a beautiful body relief is formed, excess fat is removed, and according to reviews, the body's endurance increases. An approximate functional circuit training for girls looks like this (5-6 repetitions of cycles each):

• Monday - pull-ups on the bar in the hall, rowing, burpees, jumping rope, cross-running;
• Tuesday - squats with weight, push-ups;
• Wednesday - high jumps, ring pull-ups, squats, rope climbs, lunges, twists;
• Thursday - standing push-ups, deadlifts, inclines, hyperextensions, running in place, hanging knee raises, crunches
• Friday - push-ups, lifting the pelvis lying down, a corner on the uneven bars and rings.

Functional training for men

Functional training for men helps to achieve muscle development, increase strength and flexibility. As a result of sports, excess fat is burned, endurance and coordination increase. For beginners, the functional fitness program looks like this (gradually the complexity increases):

• Monday - pull-ups on the bar, rowing, burpees, jumping rope, cross-country running;
• Tuesday - squats with a barbell in accelerated mode, push-ups from the uneven bars;
• Wednesday - jumps on a hill, pull-ups on rings, squats, rope climbs, lunges, side twists;
• Thursday - standing push-ups, deadlift, overhead push-ups, hyperextension, kettlebell swings, running in place, hanging knee raises, lying twists;
• Friday - push-ups from the floor, on the rings, again from the floor, on the bars, a corner on the bars and rings.

Strength functional training

Popular is functional-strength training, the exercises of which are performed in alternation. One day includes training with a body weight, the next - with a barbell. Due to such a complex, not only the main muscles are trained, but also stabilizers (deep-lying), which cannot be controlled consciously. For effective results, it is recommended to train 3-4 times a week.

The first workout always takes place with weight, in each approach it is increased in order to achieve maximum muscle performance. Example of a regular program:

• Monday - lifting the barbell, squatting with it, pushing, cardio;
• Wednesday - pull-ups, light bar release, kettlebell swings, sit-ups, push-ups from the uneven bars;
• Friday - cardio training (methods - running, cycling, jump rope).

Basic principles of the functional strength fitness program:

• watch the pulse so that it does not exceed 120-150 beats per minute;
• before starting classes, warm up for five minutes on a treadmill;
• before each exercise, do a warm-up with a light weight;
• End your workout with a 15-minute stretch.

Functional training exercises

There is a wide variety of exercises for functional training. They are similar for men and women, differ only in the number of repetitions. Here are the general exercises:

1. Burpees - Push up off the floor, bring your arms to your chest, jump up and clap your hands over your head.
2. Lunge - stand up straight, take a wide step forward. Return your torso to its original position.
3. Cross-running - running in an accelerated mode with turns.
4. Corner on the training bars - straighten your arms, raise your straight legs parallel to the floor, linger, perform a rotation.

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. What program in the gym is suitable for a girl, read in our material.

Grade

If you are training to lose weight or stay 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, it can be Monday-Wednesday-Friday, or Tuesday-Thursday-Saturday. For effective training, the body must rest, so daily training is not desirable. The exception is the process of losing weight, but in this case, on intermediate days, just train on cardio machines. During trips to the fitness club, follow the following program for girls.

Gym training program: where to start

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

Remember, if you start strength training without a warm-up, this can end in an unnecessary injury to no one.

Gym workout program

Day 1

Warm up- 15 minutes

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

Be careful, do not be zealous with weight. The optimal weight for a girl starting training is 10-15 kg. Not more.

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

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

Breeding dumbbells lying down: This exercise helps to work out the muscles of the chest, which is very important for its beautiful shape.

Lifting dumbbells for biceps: This exercise will help you pump up, making your arms embossed.

The weight of the dumbbells is 3 kilograms.

Reduction of legs in the simulator: Bringing the legs together helps to 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 out the upper surface of the thighs, forming a muscular relief.

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

Bending the legs in the simulator

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

Hyperextension: Useful and simply irreplaceable exercise. It perfectly loads the muscles of the lower back and buttocks, without giving an axial load to the spine.

Repeat 3 sets of 12 times.

Press: For a beginner, it is best to start pumping with the help of a fit ball. This will help eliminate the wrong load on the back muscles, which is often weak for beginners.

Repeat 3 sets of 15 reps for the first exercise in the video.

Warm up- 20 minutes

If your goal is to lose weight, finish your workout with a cardio load for 20 minutes. If you just keep in shape, you can omit this item by finishing your workout by pumping the press.

Day 2

Warm up- 15 minutes

Top block pull

Repeat 3 sets of 12 times.

Breeding dumbbells lying

The exercise perfectly works out the arms and back muscles.

The optimal dumbbell weight is 4 kilograms.

Repeat 3 sets of 10 times.

Press sitting in the simulator

This bench press develops the muscles of the chest and is analogous to the bench press.

Start doing the exercise without additional weight.

Repeat 3 sets of 10 times.

Dumbbell Shoulder Press

A must for beginners. Working on the shoulder girdle.

The optimal dumbbell weight 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 the muscles of the thigh and gluteal muscles.

Start doing the exercise without additional weights.

Repeat 3 sets of 10 times.

Squats with dumbbells

This exercise works great on the hips and buttocks.

The optimal dumbbell weight is 6 kilograms.

Do 3 sets of 15 reps.

Lunges

Lunges are one of the best glute exercises. 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 dumbbell weight 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" over the line of the toes.

hyperextension

Do 3 sets of 12 reps.

Press

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

Warm up- 20 minutes (if necessary).

Day 3

Warm up- 15 minutes

Vertical block pull

Repeat 3 sets of 12 times.

Horizontal block pull

Do 3 sets of 10 reps.

Breeding dumbbells lying

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.

Bending the legs in the simulator

Repeat 3 sets of 15 times.

Barbell row with straight legs

This exercise allows you to form beautiful buttocks.

Perform the exercise with 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.

Every girl wants to have a beautiful and toned body. You can put yourself in order at home, or you can in the gym. In training, there are basic and isolated exercises.

The basic ones are more effective because they are aimed at increasing muscle mass and developing strength. When performing such training, the load goes to all muscle groups and several joints. They are recommended for beginners.

Isolated exercises work only one muscle group. They are loved by professionals. They are more traumatic.

Contraindications to sports activities

Despite all the positive effects of physical activity on the body, there are various kinds of diseases and injuries in which sports can harm even more.

The main contraindications to the beginning of training, without consulting a doctor, include:

• pressure surges;
• cardiovascular insufficiency;
• respiratory diseases;
• overweight;
• various problems with the spine;
• osteoporosis and osteochondrosis;
• abdominal operations;
• last trimester of pregnancy;
• viral diseases;
• trauma and sprains.

Therefore, before you start exercising at home or in the gym, you need to consult a doctor, and possibly more than one, in order to avoid negative consequences.

Only a doctor can determine what kind of sport you can do, what loads should be completely excluded, and what you need to pay attention to.

Workouts in the gym

In basic training, large weights are often used, which create stress for the body. This stress releases the hormone testosterone, which is responsible for muscle growth.

Many girls do not go to the gym, being afraid to pump muscles there. But there is little testosterone in the female body, and in order to build huge muscles, girls need to use steroids. And without their use, the muscles will only tighten up, the body will get stronger, coordination of movements and attention will develop, which will only benefit.

When you come to the gym for a workout, you need to contact the trainer. It is a professional who should draw up a training program for a beginner.

In such a program for the gym there will be basic exercises suitable for a girl, since the female body is more tender and the load should be different from the male one.

The training program for the week will have 3 sessions so that the muscles have time to relax. And a greater number of classes at first for a beginner can only do harm.

In the gym for girls, the load on the muscles of the legs, arms, buttocks and the press is given by basic exercises. These are the main problem areas of any girl, and when writing a complex, a professional trainer will take this into account.

Girls are engaged with less weight and the number of approaches, unlike men.

If you want to get in shape, the girls will be well helped by basic exercises for weight loss. It is they who help to strain each muscle much more strongly, and therefore are considered more effective.

It is desirable to perform them in denial, then they will help you spend more energy, which is necessary for a calorie deficit.

But for weight loss to be more effective, you need to add cardio to your workouts, and stick to a diet for a greater calorie deficit in your diet.

Exercise technique

When working in the gym, you need to be attentive to yourself and others. Classes will be the most effective and will not cause injury if they are performed correctly.

Training must be planned in advance and stick to it. You need to start with simple exercises, gradually moving on to more difficult ones.

Between sets, you need to take a break to restore the pulse and breathing, this can be done with the help of a leisurely walk.

Often, work in the gym is associated with a barbell, which is forbidden to step over, if it lies on the floor, it must be bypassed, otherwise you can be injured.

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

Deadlift

IP (starting position) - approaching the bar, the legs must be placed parallel to each other, in the squat, take the bar wider than the shoulders, which in turn are located strictly above the bar, look forward, the back is bent. On exhalation, the back unbends, the barbell rises along the body on outstretched arms, sliding along her legs.

The exercise ends in a standing position, the shoulder blades are brought together, the back is bent. With a breath, return to the PI with a light touch on the floor.

Bench press

IP lying on a bench: the head lies on the bench, the shoulder blades are brought together, the lower back is bent, the legs are on the floor. The bar is raised above the chest in a wide grip (so that with the arms apart, the hands are above the elbows).

With an inhale, lower the bar to the lower part of the chest, arms parallel to each other, elbows strictly under the bar. With an exhalation, return to the IP.

Barbell Squats

The SP bar rests on the shoulders, the elbows are laid back, the back is in tension, the shoulder blades are together, the grip is at shoulder level, looking forward.

While inhaling, you need to take the pelvis back and slowly sit down until the thighs are parallel to the floor. The knees should not go beyond the toes.

Hand exercises

Basic hand exercises for girls are important.

So the inner surface of the shoulder is one of the problem areas of the female body. For some, it can simply be decrepit and sag, in which case it just needs to be pulled up. And in others, fat may accumulate there. The causes of its appearance can be both heredity and malnutrition or diseases of various types.

In any case, the gym and dumbbells will help to cope with this problem:

• push-ups from the bars;
• french bench press;
• lifting dumbbells to the chest;
• lifting the handle in the block for biceps;
• lowering the upper block;
• dumbbell bench press from a standing position in an inclination forward;
• hammer lifting of dumbbells;
• pull-ups on the crossbar on the inside of the arm;
• push-ups with wide arms.

Exercises for the buttocks

The favorite area of ​​the female body of all men are the female buttocks. What women just do not do to get rid of cellulite and make them perfect.

In such a situation, there are basic exercises on the ass for girls:

• squats weighted with a barbell - better than others, they will help to work out the ass and legs;
• Romanian draft;
• platform presses Gakk.

Press exercises

There is an opinion that you can only pump up the upper press or only the lower press, 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 be tensed to one degree or another. Therefore, during the training of the press, giving a load to one part, the weight of the muscle plateau will be pumped, but slightly less than the zone under direct load.

The basic exercises for the press, which are suitable for a girl, include:

• Sitaps. Twisting hands touching the floor between the legs.
• Twisting, with alternate touching of opposite heats with elbows, hands fastened behind the head.
• Twisting, legs raised up, knees tense, fingers reaching for the feet.
• Cross twists, legs closed, bend to the sides, rise to the opposite thigh.
• Reverse crunches - lifting legs into a candle stance.
• Twisting in a standing position, hands behind the head alternately, the elbows touch the heat.
• Hanging on the bar, lifting the legs at a right angle.
• Plank.
• Side plank.
• Tilts to the side.

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 traumatic. Before executing them, you need to familiarize yourself with 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, it is necessary to warm up well. And then stretch. It will help your muscles recover faster after a workout.

Now a healthy lifestyle and its attributes - proper nutrition and exercise at the peak of popularity. Girls stand in line at the gym, not only paying tribute to the fashion for a healthy lifestyle or "to correct the figure for the summer." Classes in the gym is a whole philosophy of building a body 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, it is necessary to take into account the peculiarities of female physiology, which differs from male, which determines the specifics of classes.

1. Testosterone. Many girls are afraid to pump in the gym and acquire a male figure. This will not happen just because the male hormone testosterone in girls is many times less. And they can't exercise to failure, which prevents them from growing muscles the way men do.
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 for mass growth.
   2. Secondly, in women, muscles are distributed differently - there are more of them in the lower body - legs, buttocks. Therefore, to pump up this part faster than the top, plus the muscles of the lower press are weaker.
3. Metabolism. Women's metabolism is slower than that of men, in particular, carbohydrate metabolism. This causes the excess carbs to turn into fat faster. This must be taken into account when eating the right carbohydrates, which are stored as glycogen in muscle tissue. The more glycogen in the muscles, the faster they will acquire shape and expressiveness, and strength training will be more effective.

Basics of training and how to create a program

To start exercising in the gym, you need to know the basics and draw up a program.

Let's talk about 5 whales of training for girls.

Goals

Girls come to the gym for three main purposes:

• Lose weight and tone muscles
• Build muscle mass and adjust the figure,
• Keep your figure in shape.

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

Program

Based on the goals, the program is selected.

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

The training program can be carried out in two ways:

1. For the whole body, when exercises for all muscles (both upper and lower body) are performed in an hour. Some trainers consider this program to be preferable if the goal is to keep fit, in this case the whole body is evenly pumped. It is also convenient if there is not enough time to visit the gym all the time and there are forced breaks.
2. Split program, when on a certain day you pump only one muscle group, for example:
   1. 1 day - legs and buttocks,
   2. Day 2 - arms, shoulders, chest,
   3. Day 3 - back, press.

System

To get the result, the system of visiting the hall is important, and the system of classes within one workout.

1. It is considered ideal to visit the gym 3 times a week with a break of 1 day, but not less than 2 times a week to get the result.
2. Between workouts, there should be rest for muscle recovery (1-2 days).
3. High-quality strength training takes no more than 1 hour, plus time for cardio and stretching before and after class.

Technique 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, effort will go to waste.

A few technical tips:

• Do not immediately grab onto large weights,
• Spend time on technique, work out 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 exercise technique,
• Don't neglect technology. One correctly performed exercise brings more results than 10 without technique.

At the heart 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, they additionally pump muscles, are performed on all types of simulators and help to refine the muscles.

Diary

A diary is needed to record results and track progress. Now it can be conducted in electronic form, since there are many programs and mobile applications for this, but if there is no time for this, then the main results should be recorded in a notebook.

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

The 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 of athletes, coaches. They will always help you adjust your plan. Now there are many mobile applications and ready-made cycles of video lessons from famous athletes and fitness bikini champions in the gym. However, you still need to remember the goal and your body type.
2. With a coach. If you are new to sports, it is better not to conduct independent experiments with your body and turn to a professional trainer. The trainer will draw up a competent program, taking into account the goals and type of physique, will record your results, evenly distribute the load, set the exercise technique, draw up a nutrition plan, and many others.

The important part is the warm-up.

Warming up is a mandatory part of the workout, but, alas, which many people neglect.

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

Never take on the "iron" without warming up. As a warm-up, you can do intense exercises without weight (squats, swing arms and legs, tilts to the side, etc.), jumping rope, stretching exercises.

If you do not have a goal to lose weight, then instead of warming up, you can perform a cardio load for no more than 5 minutes. If the goal is fat burning, then the warm-up will be replaced by intensive cardio for 15-30 minutes - a treadmill, an exercise bike, an ellipsoid or a skipping 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 training, if you are a beginner, it is better to take a small weight or consult a trainer. Rest between exercises 1-1.5 minutes, between sets 40 seconds.

1 day

• Cardio up to 30 minutes, warm-up.
• hyperextension,
• Squat with a barbell (first set with an empty bar) or in the Smith machine.
• Lunges "scissors" with dumbbells (or pancakes),
• Breeding legs in the simulator,
• Reduction of legs in the simulator,
• Bending the legs in the simulator, lying on the stomach,
• Sitting leg extension
• Pull of the horizontal block on the shoulders,
• Traction of the horizontal block to the chest,
• Twisting on the press in an inclination,
• Cardio 10-15 minutes
• Stretch 5 minutes.

2 day

• Any cardio up to 30 minutes.
• Hyperextension.
• Squat with dumbbells.
• Lunges with pancakes (or dumbbells),
• Vertical platform leg press
• Breeding hands with dumbbells standing,
• Dumbbell bench press,
• Push-ups in the graviton
• Leg raises vertical
• Twisting
• Cardio 10 minutes
• Stretch 5 minutes.

3 day

• Cardio up to 30 minutes,
• Hyperextension with weights
• Plie squat with dumbbells,
• Reverse lunges on the Smith machine
• Romanian deadlift,
• Lifting dumbbells for biceps,
• The pull of the upper block to the chest,
• Wide grip pull-ups
• Hanging leg pull-ups,
• Twisting on the press,
• Cardio up to 15 minutes,
• Stretch 5 minutes.

Basic workout 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, increase the weight needed to complete this number of repetitions. In training, we do not use cardio, only a warm-up. Rest between sets - 2 minutes, between exercises - 1 minute.

1 day

• warm-up,
• hyperextension,
• Twisting on the press,
• Barbell squat,
• Lunges with dumbbells,
• Push-ups with a wide grip,
• Reduction and dilution of hands in the simulator "butterfly",
• Dumbbell press with each hand alternately,
• Thrust of the upper block behind the head,
• Stretching.

2 day

• warm-up,
• hyperextension,
• Raising the legs to the chest
• Deadlift,
• Lunges with dumbbells (or in the Smith machine),
• bench press,
• Breeding dumbbells to the side,
• Push-ups or pull-ups with a wide grip,
• Twisting
• Stretching.

3 day

• warm-up,
• Twisting
• Squats with dumbbells,
• Lunges "scissors" with dumbbells,
• Bench press standing from the chest,
• Barbell pull to the chin
• Horizontal block pull,
• Upper block pull with a narrow grip,
• Pullover with dumbbells,
• Stretching.

Circuit training for girls in the gym

Circuit training is suitable for those who lose weight. Cyclic training has a powerful fat-burning effect, depleting all muscle glycogen stores. Several exercises are performed without interruption 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.

Example of circular training by Ekaterina Usmanova

Three full circles are performed:

1. Thrust of the upper block behind the head.
2. Leg extension in the simulator.
3. The thrust of the lower block to the belt in a sitting position with a narrow grip
4. Squat "scissors" (with or without weights).
5. Triceps extension.
6. Lifting dumbbells alternately for biceps with supination.
7. Twisting on the press.

Exercises in the gym for the back

Often girls neglect the study of the back, focusing on the legs and buttocks. Meanwhile, working on the back muscles is important to make the body look evenly sculpted, strengthened back muscles help to perform all other basic exercises.

The most effective exercises for the back muscles:

1. Thrust of a horizontal block behind the head,
2. hyperextension,
3. All types of deadlift
4. Pull-ups and push-ups,
5. Bent Over Dumbbell Row,
6. plank,
7. Bent-over barbell bench press.

Abs exercises in the gym

Many people advise ending your workout with crunches before stretching. There are many twist options.

In the gym, the most basic:

• Twisting on a bench in an incline,
• Raising the legs to the chest with an emphasis on the hands.

Also, the press is involved in almost all basic strength exercises (squat, lunges, deadlift, etc.).

Workouts and the menstrual cycle

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

In the first days of menstruation, women's stamina decreases, fatigue appears quickly. Therefore, at this time it is better not to conduct heavy training.

Proper nutrition

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

If you are going to lose weight, then get ready for a calorie deficit, but not for starvation.

You will have to give up sweet, fast carbohydrates (pastries, 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 are gaining mass, you will have to do the same, but in a larger volume.

To gain quality mass, and not fat, you won’t be able to sit on buns and cakes, only proper nutrition with wholesome food, counting calories and no starvation.

The body must receive fully and fats, and 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 after 2 months.

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

To keep track of progress, be sure to keep a diary (as we talked about above).

If progress has stopped, apply 2 methods, increase the number of repetitions, or increase the weight if the number can no longer be increased.

In conclusion, a few tips.

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

Enter the gym and you see the same familiar picture: girls are attacking treadmills, and guys are puffing, doing deadlifts. On the one hand, you do not really want to wheeze and moan, squeezing 180 kg. On the other hand, spending an hour walking on a treadmill is also not an option. We offer you the best workout programs in the gym for women…

There has to be something in between, right?

Fortunately, it's true!

We have in mind a couple of wonderful complexes for girls, each of which has a clear focus. Whatever your goal is - to lose weight, pump up strong buttocks or just tone your whole body - we will share with you the best training schemes for women. Below is not one training program for girls in the gym, but several at once, so that you can choose a complex that will be most effective in achieving your goals, taking into account the type of your figure.

Before moving on to the best training complexes, we want to take a closer look at nutrition. Here we are not going to teach you how to make a diet.

However, in addition to sports, you should pay attention to your diet.

You can't expect to see 6 pack abs until you fix your diet. As the saying goes: abs are made in the kitchen. Okay, that's not entirely true. Through exercise, you improve and strengthen your abdominal muscles, but only a fat burning diet will allow you to lose fat and boast powerful abs.

So, drink plenty of water (at least eight 300 ml glasses) a day, limit your intake of sugar and fat, and eat more lean protein and whole grains (100% whole grains), as well as vegetables and fruits.

In combination with training, this will help you improve your figure in no time.

Training programs for girls in the gym

Doubt what kind of complex you need? Maybe you never thought about the differences between different types of training, and just did whatever. If you have a specific goal, keep reading.

Is your body type pear?

If so, then your thighs and buttocks are getting the most attention. With this build, you should focus on the shoulders and arms. In addition, by strengthening the muscles of the whole body, you can turn your pear into an hourglass.

If your body lacks "curvy", it makes sense to focus on the buttocks and thighs. This method of training will not only round your buttocks and strengthen your leg muscles, but it will also make your mid-body curves more attractive.

The owners of an athletic physique have broad shoulders and narrow hips. In this case, it is recommended to tone the core muscles along with the study of the buttocks to make them more expressive.

Perhaps you have a curvaceous or close to the "hourglass" figure. Then you need a basic training program for girls for the whole body, and tone the muscles of the arms and legs. So you get elastic muscles, and emphasize your forms.

These are just general remarks about what you should focus on during the training. We strongly recommend that you work the whole body to avoid muscle imbalances. If you still decide to move on, always consider the features of your body structure.

Complex for legs and buttocks

If you want to work out and strengthen the buttocks, you will need weights. Now you will learn how to get voluminous buttocks and chiseled legs.

Even if you use light weights in upper body exercises, you can feel free to load your legs with heavier weights. If you don't have curvaceous or large buttocks, it makes sense to use heavy weights to break the muscle fibers.

When these tears are repaired, the muscles will grow and get stronger, rewarding you with bulging buttocks. The beauty of lower body training is that the large size of the muscles allows you to take heavy weights and achieve muscle growth in the shortest possible time.

Each exercise listed is performed in four sets of 8-12 repetitions, unless otherwise indicated:

• Leg press in the simulator
• Barbell squat
• Deadlift with barbell
• Bending the legs in the simulator while sitting
• Bulgarian split squats (4 sets each leg)
• Raising the legs to the sides (3 sets of 20-30 times for each leg)
• Weighted glute bridge (3 sets of 20-25 reps)
• Jump squat (3 sets of 20-25 reps)

Designed for total activation of the glutes, legs and hamstrings, this workout is ideal for developing strength and/or glute volume. If you just want to tone your muscles, use lighter weights. To build up your buttocks, train with heavy shells.

If 12 repetitions of the exercise are given to you without difficulty, then you took too light weight.

Exercises for the pectoral muscles and arms

The same applies to owners of the pear shape. Likewise, if your intention is to simply tone your muscles, use lighter weights. To increase the size of the muscles, use heavier weights. Also, some exercises can be performed both on the floor and on the bench (for example, bench press).

We insist on using a bench. It will provide you with a greater range of motion and improve muscle stretch. By lowering the weights down, you engage your back muscles. Deadlifts from the floor will not achieve optimal range of motion, which will prevent you from working your back properly. Therefore, even in order to increase muscle tone, do not neglect the bench.

The following exercises are performed in three sets of 8-12 repetitions, unless otherwise recommended:

• Bench press
• Breeding dumbbells
• Pullover
• Shoulder Press
• Tilt vertical pull
• Push-ups (3 sets to failure with an interval of 60 seconds between sets)

Do you have saggy breasts?

Perhaps you've been breastfeeding, or just looked at yourself in the mirror and noticed that your breasts have lost their former contours. The training of the upper body and chest will help you. Working the chest muscles will provide additional support for the chest while lifting the muscles. It will also help burn body fat (due to calorie consumption), but most importantly, it will allow you to naturally lift your breasts.

Not only will you look better, but you will also save on expensive cosmetic procedures.

Press program

If someone assures you that you need to download the press for half an hour a day, he is doing it wrong.

In fact, there is no need to spend so much time working out the press. With the right method of influencing the muscles, 8-12 minutes will be enough for you. You can search YouTube for workouts (but remember, if they last more than 12 minutes, they are not worth your attention).

We present you a small training program for strengthening the muscles of the core.

The point is this. Don't chase the number of repetitions. Do 45 seconds, then take a 15 second break. The whole complex will take you no more than 9 minutes, but your abs will be on fire. This load will be enough for you for the whole day.

• Twisting
• Bicycle crunches
• Leg raises
• Toe touch
• Cotton crunches
• Touching elbows with knees
• Climber
• dynamic bar
• V-shaped side lift (30 seconds on each side without rest)

cardio training

Always, always, always do strength exercises. You will never reach your fitness goals without weight training. Working with weights is necessary for everyone, even those who do not seek to build muscle. This will help you burn calories during your workout and boost your metabolism. In addition, your body will spend even more calories to repair damaged muscle fibers. Triple benefit. However, cardio training for burning fat for girls will also come in handy.

What kind of cardio do you do?

Here are a couple of ideas for you.

First, no running in place. If you love jogging, we won't dissuade you. This is a great way to deal with stress. However, when you are in the gym and you have a cardio plan, bypass the treadmill. Do something else. The stepper is great. This simulator simulates continuous walking up stairs. If you want to get chic buttocks, you won’t find a better option. Those who want to develop the muscles of the upper body should pay attention to the rowing machine.

This is one of the best cardio machines in the gym.

We also like cardio training using a fitball. The jumping jack is a wonderful exercise. But the jumping jack on the fitball is even better. Pilates is also a good alternative, because it often uses a fitball and some small weights.

As for yoga, we will disappoint you. We are not against yoga. It helps to stretch muscles, correct posture, eliminate subluxations and curvature in the spine. But it's not cardio. And they never will be. If you love yoga, keep doing it. She should give a chance to those who have never tried yoga before. However, do not replace it with cardio. Stretching muscles can be part of the pre-workout warm-up, but it is not considered a workout.

Training frequency

The frequency of visiting the hall will depend on the weight of the scales you use. If you're lifting really heavy weights and putting a lot of strain on your muscles, you'll need two rest days between workouts for the same muscle group. Using more modest weights to keep yourself in good shape, you can exercise every other day.

For example, when working with heavy weights, start training on Monday by working out priority muscle groups (if you want to pump up the buttocks, then start by training the legs. But if you need to increase the volume of the chest or shoulders, do them on Mondays. You can alternate the complexes for working out of the whole body).

Priority muscle groups train on Monday.

Tuesday highlight under the secondary muscles. On Wednesday, exercise without weights. Thursday is priority training. Friday is secondary. Saturday is a day off. Then start next week on Sunday.

Using light weights, weight train every other day, even on Wednesdays.

Do cardio every day: half an hour on the day of training and an hour on the day of rest. After training the legs, cardio must load other muscles, otherwise you will disrupt the process of their recovery. So, if you've been working out your legs, do your cardio on a rowing machine. After training the arms, go to the stepper or other equipment that involves the muscles of the legs.

Try to pump the press every day (or at least every training day). The abs are a core muscle, and because you use them every day, they recover faster. Paying attention to the press daily, you will achieve results faster.

A few words about lovers of volume training

It often looks like this: "do 50 squats, 20 push-ups, 20 lunges."

Sounds good, right?

But there is an important caveat.

The problem with such training programs is that they are difficult to perform only at the beginning. After a couple of weeks, you will get used to the load, and you will no longer feel it at all. Without effort, you will not make progress.

You will have to increase the number of repetitions all the time, training longer and longer. This is not the best way to achieve goals. It is much more useful to add weights than mindlessly doing the same exercises over and over again.

It may seem difficult, but in a couple of weeks you will change your mind.

conclusions

You got acquainted with the best women's training complexes. Change and correct them as you wish. It is important that you put in the effort and strive for more.

In pursuit of the ideal, you become better every day. In a short time, in the mirror you will see not only a completely new, but also an absolutely confident woman.

12 week gym program

As mentioned in a previous article on, you need to lift heavier weights to stimulate muscle building. Do not be afraid that weight training will make you big like men, because a woman produces only a fraction of the testosterone compared to the amount of the hormone in a man.

When a woman starts training, her goal is to increase muscle tone and improve the figure, following this training program, you can achieve this! In this 12-week program, you will decrease the number of reps you perform and increase the weight you lift. The number of sets of each exercise remains the same, but the number of repetitions varies.

For more impressive results, workouts must be accompanied. 50% of your success depends on it.

Weeks 1-4

For 1-4 weeks, you will do 8-12 rep lifts. That is, you will perform at least 8 repetitions and no more than 12 for each set. If you can't complete 8 reps, then the weight is too heavy and you should reduce the load. If you can complete more than 12 repetitions, then the weight is too light for you and you should increase the load.

Remember: Rest period between sets = 1 minute

Weeks 5-8

During weeks 5-8 you will do 6-8 rep lifts. That is, you need to perform at least 6 repetitions, but not more than 8 repetitions for each set. If you are unable to complete 6 reps, you should reduce the weight. And if you are able to perform more than 8, then the weight is too light for you and you should increase the load.

Remember: Rest period between sets = 90 seconds