Workout

Training regimen for girls. General training rules. How to be successful

Every girl wants to have a slim figure. Moreover, it is not only beauty, but also health. Everyone knows the role of physical activity in the fight against hated kilograms - it is the main one. A set of exercises for losing weight at home for girls, which we will consider further, is not just a set of exercises. By constantly repeating it and using a diet, you can look slimmer, achieve beautiful relief muscles and, of course, reduce excess weight.

Home workout rules

In order for effective fitness training for weight loss at home to give the girl positive results, you need:

Focus all your attention only on doing the exercises, that is, turn off the laptop and tablet, put the phone on silent mode. Also, during the lesson, try to exclude communication with children, spouse or other family members.
Set a strict training schedule and stick to it.
It is better to conduct classes to invigorating energetic music.
It is better to keep two lists of journals: one for exercise and the other for weight changes. They highlight the progress that has been made. These records will help to cheer you up in days of fatigue and crisis. It has been empirically established that when maintaining such journals, success can be achieved much faster.
If you can’t use a bike or pool, daily walking will be a great addition to ensure quick weight loss.
Each exercise must be performed correctly, strictly following the indicated recommendations. It is very important to remember the exact technique of execution, it is the basis of the result. How to properly perform exercises at home, you can watch the video fitness lessons for weight loss, you will find such a video at the end of our article.
If you are thirsty during class, it is allowed to drink only water at room temperature in slow sips. During training, a maximum of one glass of water is allowed, otherwise the kidneys may work in an emergency enhanced mode.
Classes should be performed no earlier than 1 hour after eating and 3 hours before. This rule is optimal for your stomach.
And in the morning, a small one at home will especially help you before getting ready for work, you can do it under video or incendiary music.

Duration and mode

When compiling a strict training schedule, keep in mind that the aerobic part must be given more than 30-40 minutes in one session, 3-4 times a week. Fat burning in any person begins after the consumption of stored carbohydrates located in the pericellular fluid, liver and blood, which are processed into energy only thirty minutes after the start of physical activity. Accordingly, physical exercises less than the specified duration will be ineffective for weight loss.

We also take into account the fact that in order to lose 1 kg of weight, it is necessary to burn 8000 kcal in sports. With a light loading intensity, the consumption will be 4-5 calories per minute, and with an increase in loading, the calorie discharge increases to 10-12 per minute.

The mode is supported by your motivation, and it is archival. Remember that by skipping a workout, you move the target twice as far. Being strict with yourself is the key to success. The program for a month for weight loss at home, always in front of your eyes, will be a good helper to achieve your goal in the required time frame.

Inventory

Doing sports for weight loss at home compares favorably with training in a sports club - there is no need to buy an expensive subscription and need to spend money on expensive sports equipment. All you need will be: training mat, loose clothing available. The form should be taken as convenient as possible, which does not interfere with freedom of movement.

The following gymnastic equipment will help - a rope, a hula-hoop, a chair for special exercises. By the way, the jump rope is a fairly simple item from childhood, which greatly develops the muscles of the legs and lungs.

If you want to work out with weights, you should start using dumbbells weighing one or one and a half kilograms each.

It is best to start any workout with a warm-up, which will warm up the muscles and joints. Which, in turn, will protect against sprains and injuries. Recommendations for warming up are from top to bottom, that is, the neck, shoulders, arms, and so on, up to the feet. Or you can use your own method for losing weight, any exercise at home that suits you.

The time to warm up is 5-7 minutes. It should be noted that for an ideal warm-up, joint rotations of about 10-12 sets in each direction are suitable. With the described method, you can completely warm up the entire body.

Consider a few exercises that are effective for warming up before training:

First, rub your palms vigorously until they are warm. Warm up your neck, ears and face.
Head rotation. We do it slowly and not very deeply. We do four movements to the left, four to the right.
After that, we proceed to the shoulders. We put our palms on our shoulders. We rotate the joints energetically, first we do 10-20 times to the left side, then to the right - the same number of times.
After elbows. For which, stretching the arms perpendicular to the body, we rotate them in the elbow joints 4 times in both directions, 3 sets for each side.
We are working on the hands. Insert the fingers of one hand between the fingers of the other and rotate four times similar to the exercise above - 3 sets each.
We warm up the waist and back with circular movements around the axis - clockwise and counterclockwise. Be sure to leave the legs and hips in place without moving, only the body should turn.
To warm up the lower back, we rotate the pelvis, as if we were twisting a hula hoop. Perform rotations in both directions.
For warming up the legs, squats are optimal. They should be placed together and keep the entire foot tightly pressed to the floor.

How to calculate load

The best and most effective exercises for weight loss at home are carried out with the maximum allowable intensity, and the upper limit of the load is calculated from the heart rate. In other words, it is worth working at the “maximum load of the body”.

To calculate, let's take a simple arithmetic formula: subtract your age from 200. To determine the optimal “working” load, it is necessary to multiply the resulting number by a value of 0.65 or 0.85, depending on the desired load. For the minimum muscle load, use a value of 0.65, for the upper limit and maximum efficiency - a factor of 0.85.

For example, according to our formula for a forty-year-old person, the maximum allowable heart rate is 160 beats per minute. In this case, the most effective fat burning workout is between 104 and 136 beats per minute. Therefore, when the number of contractions does not reach the lower limit, increase the load, and when the pulse exceeds the upper bar, on the contrary, reduce the intensity.

By counting the number of heartbeats, we control the load and remain at the “effective height”. This approach helps in practice to choose the best physical exercises for weight loss for your body. These simple calculations will keep your body in check.

The Best Exercises for Weight Loss

Consider what exercises you need to do to lose weight. In order to lose weight at home in less time, it is better to conduct classes according to an optimally intensive program that will contain both strength and aerobic exercise.

A good one leads to an increase in heart rate - the necessary moment for the most effective fat burning. And strength exercises contribute to an increase in muscle tone and volume, which will make up a chic relief of a healthy and strong figure.

There are two main methods of studying at home:

Dedicate the first day entirely to aerobic training - swimming, running, dance aerobics, cycling, hiking, in a pinch. The second, on the contrary, is to devote to the power part, loading all muscle groups.
During one workout, combine strength and aerobic components. For example, start a lesson with a 5-minute run in place, then give a load to the press, then another 5 minutes of the aerobic part, after that - a load on the hips, etc.

For the most effective exercises, it is worth focusing on a specific part of the body. But keep in mind that adjacent muscles are being worked out at the same time, which will significantly enhance the result of the workout. The most effective exercise for weight loss is at the highest possible level for the body.

You can choose the appropriate exercises for losing weight at home using video tutorials on the Internet (and in our article). But we recommend paying special attention to the following effective training aimed at losing weight in the most problematic places.

Buttocks

The complex is great for weight loss at home and the formation of slender, appetizing forms. While maintaining a regular load on the lower body, positive changes will form quite quickly: the buttocks will be more rounded and toned, the appearance of cellulite will decrease, and the skin will tighten. Workout for weight loss at home in the video at the end of the article will help you visualize the rules for performing these exercises.

We work on the buttocks:

Squats- a super-effective exercise for pumping the "fifth point". Starting position - standing. The legs are wider than the shoulders, the socks are placed apart from each other. From this position, perform squats slowly, keeping your hips and buttocks in tension. Quantity - at least 10 times. With each workout, the number of approaches should be increased.
We squeeze the ball. Starting position - sit on the edge of the chair. The feet must be separated from each other so that a fitness ball fits between the knees. The ball must be squeezed quite firmly between the legs, keeping the muscles in tension for about a third of a minute, then rest for a minute and squeeze the ball again.
We sit with our hips on the floor. Starting position - standing vertically on your knees, put your hands on your belt. We alternately move our legs and sit on one buttock, followed by the second. Do the described exercise so much that the muscles start to hurt, but at least 5 full approaches.

Legs

Nice elastic hips are the desire of almost every girl. But a sedentary lifestyle and carbohydrate-rich foods lead to the accumulation of fat in this area.

If you are unhappy with your riding breeches, ears on the sides and other "charms" of excess weight on the hips, be sure to do the following exercises:

Jumping out of a deep squat. It will strengthen and model the appetizing shape of the buttocks, improve metabolism and contribute to high-quality weight loss. Be sure to observe the accuracy of the technique and monitor breathing. Starting position - take an even stance, put your feet shoulder-width apart, cross your arms on your chest or make a lock on the back of your head. Take a deep breath and sit down so that the thighs are parallel to the floor, and you need not tear off the surface of the feet from the surface of the floor and do not distort the pelvis. If your health allows, it is better to go lower. Tighten your thigh muscles and as you exhale, jump up as far as possible. On the way back, as soon as the feet touch the surface, immediately return to the squat and repeat the movements again.

Scissors. Starting position - we lie down horizontally, with the lower back completely pressed against the surface and weakening the neck muscles as much as possible. Raise your legs up at an angle of 90 0 and make movements that outwardly imitate scissors, changing the order: the first leg over the second, then vice versa. We repeat this exercise at least 15 times, without touching the floor with our feet.
Mahi back. Starting position - standing at the chair, holding on to it with your hands. Draw in the stomach and begin to move the leg back to the farthest position without bending. Stay for a short time. Repeat with the other leg.
jump rope. Jump for at least a minute. First, use the average pace, and then the maximum. Jumping rope is a simple, affordable, but very effective form of aerobic exercise, thanks to which your legs will quickly lose weight.

Stomach

Another problem area where excess fat likes to accumulate. But quality home workouts will help you cope with it!

Great belly slimming exercises for home:

Chair exercise. Starting position - sit down and lean firmly on a chair with your hands. Stretch your legs forward. Then you need to slowly bend them and pull them to the body. Exhale later and return the legs to the starting position. The number of approaches is 15 times.
Bike. Starting position - lie down on the floor. Bend and raise your legs, pull to the lower abdomen. Rotate your legs forward in a circle, as if scrolling through imaginary pedals. The exercise is performed for at least one minute.
Twisting. The initial position is to lie horizontally, the back is firmly pressed to the surface. Point your elbows away from each other, bend your legs. Inhale deeply, and raise your head with the shoulder blades, while exhaling - the starting position. We start with 10-15 approaches, gradually increasing their number with each workout.

Back

One of the best workouts for your back is regular walking. Passing daily on foot up to 6-8 km, you can not worry about the spine and the strength of the back muscles. However, with the modern rhythm of life, many simply do not have time to devote so much time to walking. Therefore, the back needs to be strengthened by exercises at home.

For strong and beautiful back muscles and graceful posture we recommend:

Exercise for the longitudinal spinal muscles. Starting position - lying on your back, arms and legs raised up. Then, in turn, we raise from the surface of the thigh and shoulder blade, we try to “reach” to the ceiling. Only 20 repetitions.
Upper body lift. The starting position is to lie on your stomach, connect your legs and stretch them back. Hands should be stretched forward, the gaze is directed down. Keep your head down. Tighten your arms and raise them parallel to the mat, lifting your shoulders and chest off the floor. Feet should always be pressed to the mat. Repeat the exercise 8-10 times.
Superman with alternately raising arms / legs. Starting position - lying on a horizontal surface face down, arms and legs extended parallel along the body. Alternately raise your arms and legs as high as possible, folded crosswise. This is one repetition. Hands and feet should not touch the floor until you have done 20 reps (or as many times as you can).
Good morning. Starting position - stand, set your feet shoulder-width apart. Lean down with a straight back. To complicate the exercise, you need to pick up additional weight (dumbbells, a bottle of water, and so on). Perform at least 10 approaches.

Arms

Exercises for weight loss in the area of the arms and shoulders for greater efficiency are performed with weights, such as dumbbells. If they are not there, this is not a reason to worry, at home they are easy to replace with half-liter plastic bottles of water.

Consider effective fitness exercises at home for weight loss hands:

Push ups. When performing this exercise, it is critical to maintain a perfectly straight line of the body. We go down at the entrance, we rise on the exhale. When performing the exercise, the abdominal muscles are in tension. Perform at least 5-10 push-ups in 1 set. If the exercise is difficult for you, you can start by leaning on your knees.
Reverse push-ups. Stand with your back to the chair. Sit on a chair, resting your hands on the sides of your body. For beginners, legs can be bent. Move the pelvis over the edge of the chair, the back remains straight. Bend your elbows under 90 0, then straighten up. Exhale while exerting. Elbows are not allowed to spread or reduce. Repeat exercise - 10-15 times.
Sun. Starting position - stand, feet shoulder-width apart, you can bend at the knees. Brushes with dumbbells clamped in them are deployed to the body. With an exhalation, spread straight arms, raising them up above your head, while inhaling, we lower them back. The arms and back are even, the surface of the foot is completely pressed to the floor.

The listed basic physical exercises can be taken as a basis for compiling your own program, you can also find a lot of different “aerobics for weight loss at home” programs on video, or you can use the complexes given in our article.

Correct completion of the workout - hitch

Stretching is essential at the end of the workout. Sitting on the floor and spreading your legs to the maximum width, you need to smoothly stretch your body forward, left, right. Next, lie down on a flat surface and reach out with your arms and legs crossed to each other.

The hitch will help the blood to be evenly distributed throughout all the vessels, and the dangers of blood stagnation will bypass you. To calm down after a workout, you can take a little walk on the street or at least around the house.

Fat burning complex for home

Consider the training schedule for the week, take it as a basis and draw up a program for ourselves for a month. The workout is a mix, that is, it combines cardio and strength training. This approach provides effective fat burning and high-quality muscle development.

Rest in between sets - no more than half a minute. In order for the effectiveness of fat burning to be high, you need to work as quickly as possible.

The optimal set of exercises for weight loss at home for women:

Warm up. Warm up according to the scheme proposed above or any other that suits your taste. Duration 7-10 minutes.
Squats. Starting position - standing upright, legs shoulder-width apart, they can be slightly bent at the knees. Stretch your arms straight forward. When squatting, fulfill the following conditions: the back is straight, do not tear off the feet from the surface, we squat deeply, until the legs are bent at an angle of 90 0. It is necessary to perform 2 sets of 25 squats.
Then you need to enable cardio.
Push ups. Take an emphasis lying down and perform push-ups from the floor. If it is difficult, at first you can do push-ups on your knees. do 2 sets of 20 push-ups.
More cardio. Skipping rope - 2 minutes in a row. Or a two-minute run in place.
Twisting(press). We lie on our back, knees bent, feet flat on the floor, hands on the back of the head. Raise the body, tearing the shoulder blades off the surface, then slowly return to the starting position. It is necessary to pay attention so that the lower back does not “leave” behind the shoulder blades. It is necessary to perform 2 sets of 25 twists.
Glute bridge on one leg. Lying on your back, bend your leg and put it on the surface, raise the other at an angle of 45 0. Tighten the muscles of the pelvis, raise the lower back as high as possible along with the pelvis and fix for 5 seconds. Then return to the starting position. We do 2 sets of 10 times.
Adding cardio again. Skipping rope - 2 minutes without a break. Or a two-minute run in place.
Side push-ups. Lying on your side, on the floor, legs are directed straight, with the hand closest to the floor, we grab the body at the waist or lay it on the cross shoulder. The second hand at this moment rests on the floor. Perform push-ups with the supporting hand, leaving the body motionless. We do 2 sets of 10 reps.
plank. We lay down on our stomach. We bend our arms at an angle of 90 0, taking emphasis on the elbows, legs are straight. From head to toe, the body is straight - without bending down and lifting. Hold the bar for 30 seconds, perform 2 sets.
Stretching. Stretch for 10 minutes. You can use the above complex for stretching or take any other to your taste.

Do not forget about proper nutrition

At times, you can increase the effectiveness of training for weight loss thanks to a balanced diet and taking special sports supplements. Proper nutrition for fitness should be carefully considered both before and after training. You should remember the general rule - it is better to eat more often, but less.

The main principles of nutrition:

abstinence from alcohol - it helps the accumulation of body fat;
removal from the diet of foods high in oil, sugar, fat, replacing them with a healthier alternative;
emphasis on foods rich in proteins;
fruits and vegetables are required;
the use of special supplements for weight loss. Fat burners have been shown to be effective and improve training results for many years.

If you are determined to do gymnastics for weight loss at home, be sure to adhere to the following rules:

Set a clear goal (for example, to lose weight by 2 sizes), outline an execution plan and clearly stick to it. Otherwise, the initial motivation can quickly fade away.
Don't expect super fast results. Even the most intense training will begin to “reflect” in the mirror and on weight, at least after 1-2 weeks.
During the lesson, do not be distracted by extraneous matters. Focus fully on your workout and pay maximum attention to the quality of the exercises. This is the only way you can effectively work out the muscles and avoid possible injuries.

Good luck!

Video

An excellent set of exercises for weight loss at home you will find in this video.

Now there are more and more women in the gym. Some people want to lose weight, while others want to gain muscle mass. There are many exercises, but the effect can only be achieved if a training program for girls in the gym is clearly developed. Let's see what the basic training modules are and how to achieve the result.

Squatting with a barbell is one of the basic exercises for girls to strengthen not only the legs and buttocks, but also other muscle groups.

Why choose workouts for all muscle groups

Many trainers advise beginners to work out muscles by following a split program. It consists in working out only one or two muscle groups. But, others dispute this technique, believing that it is intended for professionals. Explaining this by the fact that it is difficult for beginners to focus on any one muscle group. For women beginners, the best option would be workouts with which they will work out all muscle groups in one session.

The video shows the training program for girls in the gym

For those girls who, due to employment, can sometimes skip classes, this option will also be much more convenient. This is due to the fact that by increasing the interval between work on one of the muscle groups, the efficiency decreases. In addition, due to the characteristics of the body, girls do not have the opportunity to exercise at full strength during the menstrual cycle. Accordingly, some muscle groups, the training for which will fall for this period, will be worked out poorly.

2. Lunges with dumbbells in hand

take dumbbells in your hands, straighten your back;
the position should be such that the thigh of the front leg is parallel to the floor and the lower leg is perpendicular.

3. Dumbbell row to the belt with one hand

Technique:

kneel on the bench, the second leg remains on the floor;
focus on the bench with one hand, and take a dumbbell in the other;
straighten your back;
the dumbbell should be pulled to the chest and lowered down.

4. Pull-ups

You need to hang on the horizontal bar and try to reach the crossbar with your chin. To facilitate pull-ups, there is a special simulator - a gravitron, it allows you to set a weight that will help pull the body up.

Important! The pull of the upper block behind the head is similar to this exercise. The effect and study of the muscles is the same.

5. Bench press on an incline bench

You need to sit comfortably on an incline bench. Take the barbell in your hands. Raise and lower it at chest level.

6. Rod pull to the belt

Exercise scheme:

feet shoulder width apart;
the body is tilted forward;
the back is straight;
the barbell is held with both hands and pulled up to the stomach, after which it goes down.

7. Block pull to the chest with a narrow grip

On the simulator, hands should grab the handle with a narrow grip. Feet should be on the floor, and knees rest on the rollers. The back needs to be straightened. After taking the correct position, the handle must be pulled to the chest, and the shoulder blades should be reduced.

8. Squats "Plie" with dumbbells. Works the inner thigh muscles

legs should be placed wider than shoulders;
rotate socks 120 degrees;
the back should always remain straight;
a dumbbell should be taken in hand;
hips drop to parallel with the floor.

9. Squats on one leg (in the "scissors") with a barbell

put the bar on your shoulders, straighten your back;
lunge forward with one foot;
the back leg must be bent, but not touching the floor with it;
squat so that the thigh of the front leg is parallel to the floor, and the lower leg is perpendicular.

Important! This exercise differs from attacks in that until the end of the required number of repetitions, the feet remain in place.

10. Book on the press

You need to lie on your back and stretch your arms behind your head. At the same time, straight arms and legs should be raised. Hands need to reach for the legs.

11. Deadlift

Correct execution of the exercise - deadlift. Helps you achieve the desired result

take the barbell in your hands, put your feet shoulder-width apart, straighten your back;
two techniques:
- back parallel to the floor. The load in this position goes to the muscles of the back. First you need to bring your back to a vertical position and only after that - straighten your legs;
- thighs parallel to the floor. The load goes to the muscles of the legs and buttocks. In this option, you should straighten your legs and only then move the body to a vertical position;

Study, work, household chores, family and personal relationships leave little to no free time for sports to keep yourself in great shape. To attend a fitness club, you need to find a couple of extra hours in your schedule at least two to three times a week.

Another disadvantage of visiting the gym is the subscription fee, which does not always fit into the personal budget. Banal embarrassment can also become a hindrance. Not every girl is able to overcome herself and exercise on simulators surrounded by strangers.

Home workouts are considered a good alternative to visiting a fitness club. They allow you not to be shy, and also to do exercises when it is most convenient for your own schedule. There is no need to spend some time on the road to the gym. This is especially true for those who live and work in areas where there are no sports and recreation centers nearby.

You can find 60 minutes for a home workout even on very busy days, slightly redrawing your own schedule. This does not seem difficult, because in any case, you have to do it within the walls of your own home. The main thing is to want to have a beautiful and slender body, as well as one-time purchase of simple sports equipment.

Exercising regularly and eating a balanced diet will quickly bring results. The silhouette will begin to acquire the desired harmony, and the volumes will be adjusted by a well-chosen training program.

The popularization of training at home is due to a number of positive aspects. Classes held in your own or in any other room that has enough free space allow you to get several important benefits:

No restrictions on the daily schedule. Training can be scheduled absolutely at any convenient time, and not adjust to the schedule of the fitness center.
No need to waste time on the road. Not always the nearest complex is located in close proximity to the place of work, residence, study. Most often, you need to get to training not on foot, but on personal or public transport. This takes a decent amount of time, especially for residents of metropolitan areas.
Saving money. A membership to a good gym has a fairly high cost, which involves paying for both actual and missed visits to the gym. This is a significant disadvantage for people whose plans can change dramatically, as well as for beginners who do not have full confidence that they can really go to training regularly.
No prying eyes. People who have not done any kind of physical exercise before can find it difficult to relax and start exercising if there are a lot of people around. Most worry about the imperfections of their own figure, the wrong choice of tracksuit, awkward movements, haggard. These psychological barriers completely disappear if you train in your room.
Unlimited choice. A huge number of modern benefits allows you to diversify home workouts and never lose motivation. If the complex is given easily, you can always complicate the exercises performed or start exercising according to a completely different program. It's even more fun to train to your favorite music.
Personal hygiene. Sports equipment and exercise equipment in fitness centers are used all day long by different people, so they are not distinguished by cleanliness. Locker rooms equipped with quality showers are rare. At home, you can not worry about hygiene, calmly take a shower and even soak in a hot bath to relax your muscles.

These advantages become the main reason that some girls, choosing between training in the gym and at home, prefer the latter.

By refusing to visit the sports complex, girls receive many advantages, but self-study is not complete without disadvantages:

The possibility of improper exercise. At home, no one controls how correct the technique is. The risks of making a mistake increase if there is no coach nearby. Violation of the technique can lead not only to a decrease in the effectiveness of the lesson, but also cause injury.
Lack of sufficient space for training. Furniture can interfere with classes, which does not allow you to do certain exercises. Those living above the ground floor may face dissatisfied neighbors who are outraged by the noise from running in place and jumping.
Lack of motivation. The enthusiasm with which some begin training is most often of a short duration. In order not to lose motivation, you should create a specific goal for yourself - a slim figure in a photo of a glossy magazine, beautiful model clothes, and so on. Such tricks do not always work, but the fee paid for the subscription is at least a pity.
No privileges. In many sports complexes, the owners of subscriptions to the gym are entitled to certain bonuses for visiting the sauna or pool.
Inability to concentrate. At home, in contrast to the gym, where an appropriate atmosphere is created, the phone, TV, Internet, as well as family members who are even in the next room can distract from classes.

These negative aspects cannot be denied, but it is possible to avoid it if you tune in correctly, choose the right time, and create motivation.

It is not necessary to turn the house into a gym. Various improvised objects, for example, a chair, a bed or a cabinet, can act as a persistent platform and a bench. Weights for arms and legs are also optional.

The minimum set of sports equipment, of course, will help the girl to increase the effectiveness of training:

Dumbbells. Solid or collapsible models are chosen weighing 1-5 kg. It all depends on your level of physical fitness.
"Health disc", rollers for training the press, hoops. These are excellent improvised means that allow you to find a thin waist and make your stomach flat.
Expander. Increases the effectiveness of stretching the pectoral and dorsal muscles, as well as the arms.
Gymnastic ball. Increases the complexity of the exercises performed and makes the training more varied.
Mat for fitness and yoga. Warms the surface of the floor and increases sound insulation, increases the comfort of the kneestand.

If home workouts are supposed to be carried out regularly, the size of the apartment and the budget allow, you can also purchase exercise equipment - a bicycle, elliptical or treadmill.

Training can be built according to the following principle:

Jogging at a slow pace - 15 minutes / jumping rope 5-10 minutes / active swings with arms and legs to the sides - 20 times each (the choice depends on the ability to go outside and the space in the apartment).
Turns of the body, torso to the right and left - 20 times each.
Push-ups from the floor (from the knees or straight legs), the supporting surface (the edge of the table or bed, the ball) or the wall - 2 sets of 15 times.
Squats "sumo" (deep squat with legs wide apart) - 2-3 sets of 15 times;
Leg lunges back alternately - 2 sets of 15 times.
Twisting the press classic and side - 2 sets of 15 times.
Legs "bicycle", "scissors" horizontal and vertical from a supine position - 2 sets of 15-20 times.
Stretching: tilting to the legs, turning the torso while sitting and standing, “baby pose” until breathing is restored.

To enhance fat burning, they jump rope 50-100 times before warming up, from 5 to 10 minutes they either run in place or twist the hula hoop.

Home workouts for weight loss will bring the maximum effect if you adhere to the following recommendations:

An hour and a half or 60 minutes before training, you should eat a serving of protein in the form of chicken, fish or cottage cheese, vegetable salad. You can not eat starchy vegetables, cereals, bread, and fruits. These foods are rich in carbohydrates.
You can eat immediately after a workout exclusively pure protein with a volume of 100 grams, and after half an hour you can have a snack with fruit or porridge. It is recommended to eat carbohydrates in the afternoon, best after 14.00.
During training, you should drink clean water without any additives and impurities, and also monitor your heart rate. If the number of beats per minute is more than 120, the intensity is reduced.
The optimal duration of all approaches should vary between 30-60 minutes. Pauses between sets are made from 30 to 45 seconds.

To find a toned, beautiful and embossed body, the emphasis is on working with weighting agents and raising muscle tone, and the program can be built from the following exercises:

Warm-up in the form of torso tilts to the sides and swings of the arms, jumps in place - 20-30 times.
Further, all exercises for 2-3 sets of 10-18 times.
Squats with dumbbells (legs shoulder-width apart and sumo).
Push-ups from a wall, floor or other surface
Leg lunges to the sides and back with simultaneous bending of the arms at the elbows. In the hands of a dumbbell, the arms are unbent when returning to the starting position.
Arm press with dumbbells up while standing, then leaning forward.
Lifting on socks with dumbbells in hand.
Swing your legs to the sides with support on a chair.
Twisting the press straight and oblique.
Lifting fully extended legs lying down (palms under the lower back).
Lifting the hips lying on the shoulder blades with emphasis on the heels (legs bent at the knees).
Stretching for all muscle groups.

Exercises are performed in 2 or 3 sets with 10-18 repetitions in each.

Work on the construction of a relief body implies:

An hour or half an hour before training, they eat some fruit, and after completion - from 100 to 150 grams of protein and vegetables, or drink protein isolate.
The duration of the lesson is 30-40 minutes with pauses between individual sets of 30-60 seconds.
If you are thirsty, drink water.
Dumbbells are recommended to take 3-5 kg.

Reps and sets are increased gradually so that overtraining does not occur.

You can achieve good results without going to the gym. The main thing is to have a clear motivation and desire to gain harmony and a beautiful relief body, depending on what the ultimate goal is, and also adhere to the following recommendations:

never hold your breath, inhale through your nose while moving both the weights and the torso down, and exhale through your nose on the rises;
the regularity of classes implies a frequency of two to four times a week, and on days free from training, spending time walking and playing outdoors;
when planning a training schedule, it should be borne in mind that food after a full meal should be digested, and the periods between 11.00-13.00 and 17.00-19.00 are considered the best time for classes;
adhere to a rational balanced diet;
lack of results or weight gain is typical for the second half of the menstrual cycle, so at this time you should not worry about the results;
girls should concentrate on training the hips, strength, abs, but not the shoulder girdle;
all waist exercises should be performed without dumbbells, since weights stimulate the development of lateral muscles.

Every girl dreams of a toned and desired body. But referring to the lack of free time or financial difficulties, girls deprive themselves of the opportunity to create the figure of their dreams. And in vain: now many people practice training at home. And if the only obstacle to beauty is ignorance, then our site will help you start exercising at home.

The complex of exercises at home combines two groups of exercises for effective weight loss and the acquisition of muscle relief: cardio and strength. All you need is confidence, a good mood and some gear.

It's great if you have at your disposal a pair of dumbbells weighing more than 3 kg. However, every person who wants to train at home wondered: “ Can you exercise without dumbbells?» You can, because dumbbells are easily created from improvised materials.

You will need:

A pair of plastic bottles of 1 and 1.5 liters.
Ordinary rock salt or water to fill bottles. Keep in mind that the density of salt is twice the density of water, and one half-liter bottle of salt will weigh twice as much as a similar bottle of water.
Scales for measuring the weight of the resulting dumbbell.

To perform some of the exercises included in the complex, you will need several chairs that replace the bench.

How to do homework correctly?

In order for the training program for girls to have maximum efficiency and be only a joy, you need to adhere to the following rules:

You can start classes no earlier than an hour after eating and no later than two. Otherwise, you run the risk of getting stomach discomfort during training, or the body does not have enough strength to work.
Before doing home exercises, be sure to do a warm-up to prepare the muscles for work.
When you perform a set of exercises at home, it is very important to breathe correctly. When you lower something you need to inhale through your nose, and during the most difficult part of the exercise (lifting weights) you need to exhale through your mouth. In the first workouts, pay close attention to the issue of breathing. Over time, you will learn to breathe correctly automatically. Don't hold your breath. Otherwise, the cells of the body will not receive oxygen, and they will die.
Be sure to drink water to restore the water-salt balance.
After completing your home exercises, do stretching muscles to relax them.

Level one

The training program for girls provides for different degrees of preparation. Assess your options and choose the level that suits you. The complex, which will be discussed below, is designed for ladies who have never taken care of their bodies either in the gym or at home.

It is worth considering that:

Classes are held without burdens.
Home exercises should be done three times a week with a one-day break.
You can proceed to the next level only when you can easily do the exercises described below for the maximum specified number of times.

Monday

As they say, the first fight is the hardest. The first workout is the hardest, but after it, subsequent homework classes will be easier, you will gradually get the taste.

Classic Squats: In the classic squat, the back is straight, the heels do not come off the floor, the thighs are parallel to the floor. We perform 4 sets of 10-20 times, depending on our strength.
Forward lunges: It is important that the back is straight and does not lean. 2 sets for each leg 10-20 times.
Glute Bridge: When performing, make sure that feet do not leave the floor, the neck did not rest on the floor. Perform 3 sets of 15-20 repetitions.
Standing toe raises: 3 sets of 10-20 reps.
Wide grip knee push-ups: Knee push-ups much easier for beginners than doing push-ups in the classic way. Three sets of 10-15 reps.
Twisting: A basic exercise for the abdominal muscles, included in any set of exercises that can be done at home. It is necessary to perform three approaches for the maximum number of times.

Wednesday

At first, the muscles may ache. It happens out of habit. But it's okay, we continue homework.

Bulgarian lunges: We'll need some chairs. You should perform 4 sets of 10-20 times.
Bridge for the buttocks: 3 sets of 10-20 times.
Leg abduction in the prone position: Can be performed both on the floor and on an impromptu bench. 2 sets of 15-20 reps for each leg.
Push-ups from the bench in the back support: The exercise is quite simple, very useful for practicing at home. It is required to perform 3 sets of 10-15 times.
Twisting: Do 3 sets of the maximum number of times.

Impossible is just a big word behind which little people hide. (Mohammed Ali)

Friday

Try your best, this is the last workout of the week, then the weekend awaits you, which you will spend unforgettable thanks to the powerful release of dopamine after workout at home.

Plie squats: If you're having trouble with your balance, lean against a wall. 3 sets of 10-20 reps.
Reverse Lunges: Two sets of 15-20 reps per leg.
Glute Bridge: 4 sets of 10-15 reps.
Standing up on toes (springs): We perform 3 sets of 15-25 repetitions.
Push-ups from the support: 3 sets of 10-15 reps.

Level two

You have fully mastered the training program for girls of the first level. Tasks are easy to complete you are ready to move on to weight training. These are either dumbbells or plastic bottles of water or salt.

Performing home exercises of the second basic level, follow the rules:

We practice three times a week with breaks.
Start with small weights with which you can perform the entire complex at home without straining or straining. As your muscles develop, move on to heavier weights.

Monday

As you have already noticed, the whole complex is aimed mainly at the buttocks, abs and legs. Real workouts for girls.

Weighted Squats: 3 sets of 12 reps.
Lunges forward with weights: 2 sets on each leg 15 times.
Standing calf raises with a dumbbell in one hand: 3 sets of 20 reps.
Lifting dumbbells in front of you while standing: 3 sets of 10 repetitions.
Breeding dumbbells in the standing side: 3 sets of 10 times.
Twisting: 4 sets of the maximum number of repetitions possible for you.

Wednesday

Classic push-ups from the floor. Try to touch the floor with your chest. 3 sets for the maximum number of times.
Breeding dumbbells in the lying side: 4 sets of 12 reps
Push-ups from the bench in the rear support: 3 sets of 15 times.
Alternate bending of the arms with weights while sitting: 3 sets of 15 times.
Weighted Plie Squats: 4 sets of 10-20 reps.

Friday

Plie with weights: 3 sets of 15 repetitions.
Bulgarian lunges with a dumbbell: 4 sets of 12 reps.
Glute bridge with weights: 3 sets of 12 repetitions.
Calf raises with a dumbbell in one hand: 3 sets of 20 reps.
Dumbbell Row: 3 sets of 15 reps.

After 3-6 months in this mode, you can move on to a more difficult level. Classes are given 4 days a week, weights and the number of sets increase. We guarantee that the training program for girls is already after a month will produce the expected effect. You will gradually lose weight, your muscles will gain relief, and your soul will sing with endless joy. Imagine the ideal more often, strive for it and don’t stop there.

Working on your body is harder than playing checkers. You can "get into the kings" here only through regular classes. Training three days a week in a month and a half will give a tangible result. It is important not to force events, but also not to slow down, increasing the load gradually. Training for beginners should involve all muscle groups, so the body will quickly get used to regular exercise.

General training rules

From the first lessons it is very important to learn how to perform the exercises technically correctly.

Replacement exercise

When the muscles are used to the load and you do not feel discomfort during the exercise, it becomes easy for you - it's time to replace it with another one, with the same muscle groups. So that the muscles continue to be effectively loaded.

This usually happens every 3-4 sessions (microcycle).

Any training program for girls should be changed at least once a month.

Projectile weight and magnification

The weight with which a person trains is called working weight. A beginner picks up a small weight for himself, with which he can perform the exercise with great effort 15 times, and the 16th time he cannot. Having made two approaches, in the next workout, you need to assess the condition of the muscles:

if they don’t hurt, we slightly increase the load;
if the muscles hurt, it makes sense to skip the exercise until the next workout so that the muscles have time to recover.

It is necessary to work with such a weight that it is difficult for the last repetitions, but the execution technique remains correct.

In this 6-week training cycle for girls, weights are deliberately not indicated:

Initial training is different for everyone.
Different muscle groups are not equally developed (someone may have a weak back but strong legs and vice versa).

Lesson duration

The training lasts 1 hour. A beginner manages to do 3-6 exercises during this time. Almost all of them are done in 3-4 sets of 8-12 times (3-4 * 8-12).

Between approaches - smaller and exercises - more, pauses for rest are obligatory, but not more than 7 minutes, so that the muscles do not have time to cool down.

When practicing 3 times a week, there should be one free day between them, which is necessary for muscle recovery. Each lesson should contain a complex for working out a rested muscle group, last no more than 1 hour, of which 10 minutes are allotted for warming up, 45 for the strength part and 5 or more minutes for the final workout and stretching.

First of all, it is important:

master the correct technique for performing exercises;
accustom the body to regular physical activity (especially joints and ligaments to strength exercises);
increase muscle tone and strength;
prepare the basis for further increases in workloads.

ON A NOTE!

A training diary, in which you can schematically record the exercises performed with the number of hikes, repetitions and weight, will allow you to track progress in loads.

IMPORTANT!

For the most effective training, girls need to take into account the phases of their menstrual cycle, changing the load:

in the first week (menstrual) - stretching is best; need light exercises; reduce the load on the press and legs;
in the second (postmenstrual) - strength training with maximum load, training for speed and endurance;
in the next two weeks (ovulation and premenstrual phases) - fat burning and cardio workouts are most effective.

A set of exercises

This training program will be effective if the body is fully restored.

Complete sleep.
Balanced diet - for weight loss, enhanced in.
The use of sports supplements in an article about.

From the first to the third week

The first two weeks you should not increase the weights in the exercises, but on the third it is worth adding a little weight in the first three exercises of each workout.
Day 1 (legs, shoulders, abs)

Day 2 (back, chest, triceps, abs)

Day 3 (focus on cardio, back, legs, arms, abs)

Fourth to sixth

When replacing exercises with new ones, it is important not to increase the weight of the shells. The change in the direction of the load connects the stabilizing muscles that were not working before. Take the time to choose comfortable weights in each of the exercises, starting with the minimum.
1st day

Platform leg press 3-4*8-12 all for replacement;
Leg curl (on the biceps of the thigh) on the simulator 3-4 * 8-12;
Lower leg in the simulator, sitting 3-4 * 8-12;
Lifting dumbbells up (military bench press or Arnold bench press), sitting 3-4 * 8-12;
Lifting dumbbells to the chin 3-4 * 8-12;
We add the bar to the previous one for 3 minutes (you can do it with short breaks).

2nd day

3rd day

Easy run 30 minutes;
Deadlift 3-4*8-12;
Leg extension on the simulator 3-4 * 8-12;
Extensions with or without weight 3-4*8-12;
Lifting dumbbells (for biceps) alternately, sitting 3-4 * 8-12;
Super set: bending on the Roman bench 12 times + after each approach the plank 1 minute. 3 such approaches.

In subsequent training cycles

if it’s easy, increase the working weight in the approaches without compromising the execution technique;
if it is difficult (stagnation is felt) - replace the exercises with similar ones;
for lagging muscles, you can add 1 exercise in 1 of the days, but no more;
and always look for new exercises for the muscle group being worked on.

Choose the weight yourself, so that you feel muscle failure in the last approaches.

GOOD TO KNOW!
The cyclic training program for girls in the gym is primarily aimed at changing the direction of the load, and only then at increasing the weights in the exercises. This, without large dumbbells and barbells, ensures the effectiveness of the set of exercises. However, muscle pain is an integral part of the training and indicates the development of muscles.

Increase the load gradually, and enjoy training. Then, in a matter of months, you can become the owner of a strong and slender body with beautiful shapes.

We are waiting for your questions in the comments!

Other entries