Gone are the days when intense sports and heavy equipment belonged entirely to men. Representatives of the fair sex of different ages purchase subscriptions to fitness clubs not only before the holidays and the beach season, but in order to change their lifestyle. Most of the women exercising regularly can be observed in the rocking chair. For modern girls, the gym becomes a place where you can safely burn excess fat and build muscle, build a harmonious, strong and healthy body.

The training program for girls in the gym differs from men's classes in intensity and combination of exercises and should take into account:

• level of physical fitness;
• the presence of chronic diseases;
• features of physiology and anatomy;
• the purpose of the lessons is loss excess weight, drying, muscle building;
• phase of the menstrual cycle.

A set of exercises for girls is basic and modified movements, with a uniform load and a large number of repetitions.

Features of the female body

From an evolutionary point of view, the female program consists in procreation - anatomically and physiologically, the girl's body is completely adjusted for conceiving, bearing and giving birth to children. The female body as opposed to the male:

• seeks to accumulate nutrients in order to ensure the survival of himself and the child, if necessary;
• has fewer muscle fibers (myofibrils) and, as a result, less energy consumption;
• contains more muscles in the lower body, also to protect the unborn child;
• has weak neuromuscular connections in the abdomen to relieve menstrual and labor pains, so pumping up the lower press is more problematic;
• characterized by a lower rate of metabolic processes;
• is able to better accumulate glycogen in the muscles, which is used during active loads;
• converts carbohydrates to fat faster, creating reserves;
• needs a fat layer, which serves as a depot for sex hormones.

The dependence of training on the phase of the menstrual cycle

The girl's functional training necessarily takes into account the periods of the menstrual cycle, during which colossal hormonal and physiological changes are observed:

• after menstruation, a new egg matures, there is a surge of strength and energy, at this time you should engage in power loads;
• after ovulation, about 10-16 days of the cycle before the start of the next menstruation, the body switches to energy saving;
• in case conception has occurred, during this period the muscles need a lighter load.

Depending on the phase of the menstrual cycle, women's workouts should be cyclical:

• immediately after menstruation - power loads;
• after ovulation - to ease the load on the legs and abs, you can switch to aerobic exercises to burn fat.

Aerobic exercise (running, brisk walking, cycling) effectively burns fat for 30-50 minutes while maintaining a heart rate of 110-130 beats per minute.

Pros of exercising in the gym

Women's training consists of aerobic and strength training, which requires a venue and sports equipment. The following factors help to effectively lose weight and build muscle:

• proper balanced nutrition;
• drinking regime;
• good sleep and rest;
• competent training.

This can be achieved in the gym and at home, the main thing is to choose adequate competent physical activity. For this, it is necessary to have the necessary knowledge, ensure the availability of sports equipment and master the correct execution technique. The regularity of exercise depends on the level of self-discipline.

Exercises in the gym, the availability of equipment of varying degrees of complexity and expert advice greatly facilitate this task.

Why is the gym a priority

Benefits of Gym Equipment Exercise for Women:

• the possibility of training under the supervision of a trainer who will create a training and nutrition program in accordance with the needs;
• comfortable conditions - air conditioning and air temperature;
• simulators allow you to effectively perform "female exercises", for example, on the inner thigh and triceps;
• the ability to gradually increase the load;
• a wide variety of strength and aerobic activities.

A set of exercises in the gym for girls allows you to build the right workout, enjoy the exercise and achieve an effective result.

Training goals and program features

Girls come to the rocking chair for various reasons:

• lose weight and burn excess fat;
• increase the muscles of some groups, for example, the gluteus;
• prepare your body for a beach vacation;
• increase endurance and strength;
• bring the body into good physical shape;
• prepare for the competition.

Depending on the ultimate goal, women's workouts will consist of various combinations of basic exercises and aerobic activity. The weight loss program in the gym for girls consists of a cardio part, exercises for the arms, legs, back and abs. Circular and multi-joint exercises for the whole body are also used.

The exercise program for gaining mass in the gym consists of the same exercises as for men, modified for a woman's physique. Experts recommend using a lot of reps and approaches, but less weight.

Training program for the weaker sex

Correct women's workouts help increase endurance and strength, burn excess fat, build muscle and get a well-defined relief. Experts agreed that training for women should not consist of split-sessions when a certain muscle group is loaded. The best option includes basic exercises for girls for the whole body.

Due to the different levels of endurance and efficiency in different phases of the menstrual cycle, it is recommended for girls to use separate workouts in the gym: enhanced in the first two weeks of the cycle and facilitated after ovulation.

Types of training

Fitness programs for girls depend on the ultimate goal and are divided into types:

• for weight loss;
• to gain muscle mass;
• drying;
• maintaining an active physical shape.

Where to begin

Each fitness center and gym provides clients with an introduction to trainers, services and grounds. An introductory lesson for a girl, accompanied by a coach, is necessary in order to find out the level of physical fitness, draw up a lesson plan, and clarify the sequence of exercises.

The first training session of the girls is devoted to the study of the technique of performing exercises, which will allow them to practice safely and do without injuries. On average, it takes about 4 weeks to get comfortable in the gym. After learning the basics and basic exercises, you can do the gym without a coach, independently adjusting the level of loads.

Training program for a month

The standard monthly program for girls consists of two parts. The period immediately after menstruation includes increased loads, the second part is lightweight, without exercise on the lower body and abdominal muscles. Each complete workout for women consists of:

• warm-ups;
• cardio loads;
• the main part;
• hitch;
• stretch marks.

Video with a training program for girls in the gym

Power training

The strength program for a week for girls includes 3-4 sessions lasting 50-90 minutes, depending on the number of approaches, repetitions and rest time. So much time should pass between workouts for the muscles to recover, this can take 1-3 days, depending on the intensity of the load.

Strength training scheme

Part of the workout	An exercise	Performance
Warm up	Joint exercises
Main part	Squats	5 sets of 15 reps
	Rod of the vertical block	5 sets of 15 reps
	5-6 approaches 15 times
	Barbell pull to the chin	5-6 approaches 15 times
	Twisting	4 sets the maximum number of times
Hitch	Cardio	10 minutes, pulse 120
Stretching		5-10 minutes

This workout is also suitable for beginners if you reduce the number of approaches and working weight. As endurance increases, the workout can get harder.

Description of basic strength training exercises

Correct execution technique is essential to avoid injury and to ensure effective exercise. It is better to do fewer sets and reps, but correctly, than chasing the number.

Squats

Strengthens the hips and buttocks, beginners use the bodybar, advanced athletes choose the appropriate weight for the pancakes.

Exercise: feet shoulder-width apart, the bar is placed on the shoulders and squatted, keeping the back straight. The knees should not protrude beyond the level of the feet. The upper body is pulled forward and the weight of the body falls on the heels. Having reached the bottom point, you should linger for a couple of seconds and rise to the starting position.

Rod of the vertical block

Used to pump up the upper back. Execution: choose a suitable weight, take a starting position with a flat back, hands on the holder are set wide. The holder must be pulled with force towards you, closer to the chest and smoothly returned upward.

Trains the muscles of the arms, shoulder girdle and chest. Execution: prepare the barbell, take a position on the bench, place your hands wider than your shoulders. The projectile is lowered to chest level and on exhalation rises to its original position.

Barbell pull to the chin

Strengthens the muscles of the back, chest, arms and shoulder girdle. Fulfillment: to take the starting position, the barbell is placed on the floor, taken with a grip from above at a distance slightly wider than the shoulders, straighten the back and hold the barbell at hip level, the arms are slightly bent at the elbows. As you exhale, the barbell is pulled to the chin, the elbows are directed upward and to the sides, at the top point they are above the shoulders. It is necessary to linger for a few seconds and return to the starting position.

Twisting

An incline bench is used in the hall, options with raised or lowered legs, bent at the knees are possible. Execution: from the starting position, the body is lifted by the force of the abdominal muscles on exhalation, twisting the back. At the top point, you should linger and go down as you inhale.

Exercises in the second half of the cycle

After ovulation, endurance is significantly reduced and other exercises are used to exclude a large load on the lower body. The training scheme does not change, it includes all the same mandatory parts - warm-up, cardio, base, cool-down and stretching. Only the exercises change, their total number, as well as the number of approaches. More time is devoted to cardio and stretching.

Lightweight Workout Exercises

Description of basic exercises of the lightweight part

The upper body is trained, focusing on the muscles of the arms - biceps and triceps, back, chest and shoulder girdle. The weight of the shells is reduced, the multi-repetition allows the formation of plastic muscles and increases endurance. With each repetition, the weight of the projectile can be reduced to maintain the correct execution technique.

The work is carried out on the muscles of the back, using a lower block and a V-shaped handle. Fulfillment: the starting position is taken with the feet resting on the platform, the knees are slightly bent; back straight, chest forward. As you exhale, the elbows bend and pull the block towards themselves to the stomach. After a delay of 2-3 seconds on inhalation, the block is calmly released until the arms are level.

Bent-over dumbbell breeding

It is used to work on the deltoid muscles, it exists in various variations - standing, sitting. Light dumbbells are used, it is better to control the correct technique in front of a mirror.

Fulfillment: in the starting position, stand up straight, feet slightly wider than shoulders, bend your knees slightly and bend your body parallel to the floor, back straight. As you exhale, raise your arms with dumbbells up, directing your elbows to the ceiling, linger at the top point and while inhaling, lower your arms down.

Exercise for biceps, used in various variations - sitting, standing, lying. Use light dumbbells.

Performing alternating standing arm curls: in the starting position, the feet are shoulder-width apart, the hands are directed towards the body. On exhalation, the left and right arms are bent in turn with fixation for a couple of seconds at the top point, straining the biceps. As you exhale, your arms go down. Free elbows.

Slimming

The peculiarities of the girls' training are that the same exercises are used in the gym to achieve a diametrically opposite result, the only difference is in nutrition:

• for effective weight loss you need proper nutrition with a calorie deficit;
• for weight gain - an increase in calories by 20%.

For beginners

The program for beginner girls is aimed at increasing endurance and muscle strength. The simplest set includes warm up, base and cool down. As a warm-up, run at an average pace, walking for up to 10 minutes. Basic exercises:

• squats;
• push ups;
• dumbbell bench press;
• circular workout on the press.

The cool down consists of cardio and stretching for those muscle groups that are actively working. Initial training should take place at an average pace and last 40-50 minutes, 3 times a week, preference is given to working with your own weight or small dumbbells.

Warm up with cardio

Warm-up for girls consists of stretching and cardio. Stretching prepares joints and ligaments for active movement, cardio load raises the heart rate per minute, strengthens muscles and the cardiovascular system. The main goal of cardio is to increase the percentage of oxygen in the blood, which enhances fat burning. For this, simulators are used:

• treadmill - for the cardiovascular system, muscles of the lower body;
• stepper;
• bicycle - relieves tension from the knees, trains the muscles of the buttocks and hips;
• ellipsoid - workout for the top and bottom, arms, shoulder girdle and legs are included.

Each simulator has its own advantages - which muscle groups are most involved, the level of load. For weight loss, you should practice for 15 to 30 minutes, observing a pulse rate of 110-130 beats per minute. During cardio, you should reduce the amount of carbohydrates in the diet and increase the protein.

Main exercises

• muscle tissue burns more calories;
• strong muscles form a prominent body.

The best lower body exercises for women in the gym are various types of squats and lunges, using dumbbells or barbells. This part of the body contains large muscle groups that consume a lot of calories. The development of the legs and buttocks helps burn excess fat.

When practicing independently in the gym, girls are advised to follow the correct technique in the mirror and combine exercises. For efficiency and progress, you need to increase the weight of dumbbells and barbells.

For weight gain

Gaining muscle mass occurs with an increase in the daily ration of 20% and an increase in the total amount of protein that is used to build muscles. Strength training for girls is aimed at the main weak points - arms, chest, hips, buttocks.

Beginners

The training program for beginner girls helps to learn the technique of execution and prepare the muscles for stress, gradually increasing the weight of the simulators.

Example workout diagram for beginners

How to build muscle

Program strength training helps women to form strong, toned arms, a flat stomach, a thin waist, elastic buttocks and slender hips. Features of women's training - the dependence of the intensity of training and the combination of exercises on the phase of the menstrual cycle. Strength exercises for girls are performed in 4-5 approaches with 10-20 repetitions and a minimum time for rest.

Basic exercises (base) for girls:

• for arms and back - push-ups, dumbbell press, block deadlift, vertical block deadlift, barbell press, lifting the bar to the chin;
• on the buttocks and legs - squats with a barbell on the shoulders, lunges with dumbbells, bench press sitting in the frame;
• on the chest - push-ups, dumbbell bench press, raising hands with dumbbells lying down.

Untrained girls should not use large weights; it is better to focus on the most correct exercise. A lot of repetitions with small weights give great efficiency.

Press

An effective way to build abdominal muscles is to use circuit training, which involves 2-3 exercises performed in a circle one after the other with a short rest break. For example:

• twisting on a bench with a downward slope;
• raising the legs with emphasis on the elbows;
• hyperextension.

The press is used in almost all basic exercises, so training 2-3 times a week will be enough. Alternatively, include 1 exercise per workout.

Keeping your body in good shape

It has long been proven that a sedentary lifestyle leads to the emergence of many chronic diseases. Exercising in the gym helps to keep the body in good physical shape, improve the psycho-emotional state and the body's defenses.

For beginners

You should start with gentle workouts lasting 40-50 minutes. Fitness program for beginners includes:

• cardio exercise on simulators 15 minutes;
• basic exercises for arms, back, legs and abs - 5 exercises for 2-3 sets, with an average number of repetitions, in each set there will be from 10 to 15;
• cardio hitch and stretching for 10 minutes.

Standard scheme

A productive system of classes in the hall for girls will be a week with 3 training days and 3 days of rest, one day can be devoted to relaxation and stretching - massage, yoga. Upper workout for girls includes exercises with dumbbells and a barbell, and for the lower body, the most effective exercises are classic squats with different setting of leg widths and lunges.

Example of training girls

Part of the workout	An exercise	Performance
Warm up	Joint exercises	Slow circular movements of the joints from top to bottom - neck, shoulders, elbows, hands, pelvis, knees, feet.
Mid-paced running, bike, ellipsoid	Pulse not lower than 110-130 beats per minute, 15 minutes
Main part	Upper block pull	3 sets of 10 reps
	Leg extension in the simulator	3 sets of 10 reps
	3 sets of 12 reps
	Twisting	2 sets maximum amount
	Hyperextension	3 sets of 15 reps
Hitch	Cardio	10 minutes, pulse 120
Stretching	Bends, arm rotations, lunges	5-10 minutes

Alternative options

For those who do not favor dumbbells and barbells, there are simulators that put a load on large or isolated muscle groups. The set of exercises on simulators for beginner women includes cardio and strength loads. The most suitable option is a circuit training, which consists of 4-5 exercises for different muscle groups.

Correct exercise order:

• cardio;
• back;
• chest;
• shoulders;
• press;
• lower body.

The sports program consists of 2-3 such circles.

Effective workouts for women can be composed using lower limb weights with which leg swings and abductions are performed. Such loads are suitable for women in initial training.

Main controversies on the topic

It is not easy for girls to decide to start working out in the gym due to prejudices and myths about stress, hormones and heavy iron. But well-designed training programs for girls allow you to burn excess fat and build muscles in the right places, and special programs for beginners are most carefully introduced into the world of sports. In any case, going to the gym for a girl is better than spending a lazy lifestyle on the couch. Personal trainers take into account all the features of the physiology and anatomy of women and help to create effective classes.

Fear of being pumped

The main fear of girls is the fear of overdoing it and acquiring a caricatured bloated masculine figure. In fact, it is unrealistic to pump up to a huge size using only gym equipment for a woman due to the low testosterone content in the blood. Professional athletes use special sports nutrition and supplements that stimulate muscle growth. For women, regular exercise in the gym only threatens the absence of excess weight and a fit sports figure.

Correct workouts

A harmoniously developed figure is formed with combined training and proper nutrition. It is necessary to draw up a training program for girls in such a way that part of the lesson is occupied by cardio loads, and the basic exercises involve all the main muscle groups.

The girls' lesson plan for the week includes 3-4 training days:

• on the upper body;
• lower body;
• press.

Feet day

The program for women is a classic basis, but using small weights of dumbbells and barbells. For example, a daily foot routine might look like this:

• any kind of cardio 15 minutes;
• leg extension in the simulator, 3 sets of 10 times;
• leg press, 3 sets of 10 times;
• breeding and converging legs in the simulator, 3 sets of 20 times;
• abduction of the legs with weights, 3 sets of 20 times;
• cardio 10 minutes;
• stretching.

The list of girls' exercises can be supplemented and combined, divided into groups, or the whole body can be involved.

How many sets, how many reps

The gym workout plan consists of individual exercises, consisting of reps and sets. A repetition is a single exercise, an approach is a group of repetitions without stopping or resting. The number of repetitions and approaches depends on the following parameters:

• entry-level training;
• difficulty of the exercise;
• weight of exercise equipment;
• phases of the menstrual cycle.

Correct number of repetitions and sets

The training schedule for girls should take into account the physiological characteristics and transfer the main strength exercises to the first half of the cycle. You should start with a weight of the simulators that allows you to perform 15 repetitions in the first set. Always tune in for the best score and aim for more reps. If it becomes too easy, increase the weight or complicate the exercise, replace it with another. Trained girls perform 5-6 approaches with 15 repetitions.

Rest between sets should not be too long, 30-60 seconds is enough. Muscles grow with adequate exercise and oxygen demand.

Barbell or dumbbells

The set of exercises in the gym for women includes exercises with a barbell and dumbbells of different weights, which are necessary to build a healthy and strong body. The advantages of these simulators for girls:

• a toned strong body is formed;
• passive burning of calories increases;
• the skeletal system is strengthened;
• psychological changes - increased self-confidence.

Correctly training girls will help the competent preparation of the workout and the use of multi-joint exercises with dumbbells. For beginner women, the center of classes consists of exercises with dumbbells and a light barbell - squats, lunges, presses, lifting the bar with different arms.

How to eat if you go to the gym

Training in the gym will be ineffective without a correct and balanced diet. Power needs to be adjusted to suit your load according to two criteria:

• calorie content - for weight loss with an energy deficit, for weight gain with a surplus;
• the ratio of nutrients - proteins, fats and carbohydrates.

Strength training for girls leads to the loss of calories and the destruction of protein molecules in the muscles. To restore them and synthesize new fibers, it is necessary to increase the intake of proteins from food and limit the amount of fast carbohydrates.

Nutrient ratio options for girls with different loads:

• to lose weight, you need 40-50% protein, 30-40% fat, 10-20% complex carbohydrates;
• for mass gain - 35% protein, 50% carbohydrates, 15% fat.

Those who work out properly in the gym need to follow a complete diet with enough protein, complex carbohydrates, healthy fats and water. On training days, it is recommended to increase the amount of water to restore the water-salt balance.

Do I need to drink gainers and proteins

Sports nutrition manufacturers offer a wide range of products in various formulations to help replenish nutrients, minerals, enzymes and vitamins. This allows during intense workouts to increase strength and endurance, build muscle mass and recover faster.

Gainers are carbohydrate-protein blends that help you gain muscle mass quickly. Carbohydrates provide the body with energy, while proteins build muscle cells. If the training program for girls in the gym is aimed at gaining mass, then the use of gainers will increase the effectiveness of the exercises.

Protein

Proteins are protein mixtures that are used during intense strength exercises to restore muscles during weight loss, drying and gaining mass. The Gentle Beginner Program allows the body to replace nutrient and energy losses through nutrition, and challenging training regimens result in significant protein losses that are easier to supplement. Especially if the workout time is late enough for a normal dinner and can be replaced with a protein shake.

These mixtures do not contain hormones or dietary supplements and are made from natural raw materials. Girls and women can take sports supplements without harm to health and danger of pumping.

Conclusions: what is worth remembering

A fitness program for women should consist of cardio and strength training, with alternating training days and rest periods for muscle recovery. A well-designed program that combines exercises for various muscle groups with a warm-up and a cool-down will help to exercise correctly in the gym or at home. You should also pay attention to your diet and drinking regime.

Compared to exercises in a rocking chair, aerobics, a classic program for women, gives less stress and energy costs. Strong and developed muscles after strength training burn more fat even during rest periods. A harmonious and well-shaped body is a worthy result of regular and active exercises in the gym.

How long to study and when to expect the result

Proper training can show tangible results 6-8 weeks after the start of training. This can be checked with a mirror, balance and measuring tape. Most of the muscles in women are located in the lower body, so most likely changes are observed in this zone. In second place in terms of speed of the result are the muscles of the arms, namely the biceps. The most recent are belly cubes when the percentage of body fat is significantly reduced.

When exercising on your own, pay attention to your well-being, the speed of recovery after exercise, pain and tension in the muscles, the adequacy of strength loads. Do not feel sorry for yourself and do half-heartedness, but excessive loads will not accelerate weight loss or muscle gain. You can view the full training course from the video.

Gym workouts are an effective way to lose weight and gain feminine relief. Do not be afraid of iron, stress and exercise. A well-designed workout can help you increase your physical activity, improve your health, and boost your self-esteem.

Strength training not only sharpens a figure with beautiful smooth transitions, it also increases testosterone levels. This male hormone not only helps to build the right muscles and make the body exciting, but also to cope with the stress. And she's weighty.

Of course, if the goal of training in the gym is to work on the relief, and not to improve health and support physical fitness. Although, without a doubt, the latter motivation is no less important and also requires effort and self-control.

No matter what prompted the girl to step over the threshold of the gym, lessons must be supervised by an instructor, according to an individual, well-designed training program.

But not everyone can afford a personal trainer, so there are proven training schemes-programs for girls of different levels of sports training and various effects on muscles.

The Right Program - The Plan That Works

where to start training?

The principle of trying everything and immediately leads to nowhere, like the first workouts to failure. It's not a woman's business to exhaust yourself to the limit. Instead of making progress, you can easily overload your muscles by engaging in excessive sets and reps, or overworking.

Carefulness and gradual build-up of the load is the first condition for future success.

Second, you need to start implementing the training plan with a general developmental set of exercises for all muscle groups. Once they get used to the workload in 2-4 weeks, they will prepare for serious training. The third is to master the technique of performing exercises on simulators, otherwise you can get injured without achieving the desired result. Finally, it is useful to keep a personal diary where you note what is planned to be done, how many times and, if the weight is assumed, which one.

Newbie girls should not start a split program, even if they are tempted to immediately start pumping up one or two "necessary" muscle groups.

This is more suitable for experienced athletes.

Warm up first

You need to start with a warm-up

Even if you want to fly up to the projectile and, without wasting time, proceed to the "pumping" part, this is unacceptable. There is an immutable rule - start training on a program of any level with a warm-up.It is wrong to neglect it, considering it an unproductive pastime. It will warm up the ligaments, muscles and joints, thereby protecting against injury.

First, warm up in the cardio zone. 10 minutes is shown followed by a "climb" on (skis) is also fine. By using the hips at the same time, you can quickly get in shape on it. Pulse up to 100-120 beats / min. as a result of aerobic exercise for the good. Due to the flow of oxygen, the muscles are filled with blood, the cardiovascular and metabolic activity increases.

Stretching is an important part of the warm-up

good stretching is the basis for correct exercise

Dynamic stretching is needed to give elasticity to muscles and mobility of joints.Training them before the main workout helps to achieve the required range of motion of the arms, legs, and the greatest depth of squats. Usually these are simple bends to the sides and forward, rotations of the arms, shoulders, lunges. It takes 8-10 minutes.

Stretching for a specific muscle group is also performed before the first approach when changing exercises.

How many sets, how many reps ...

It all depends on the chosen program and the girl's level of preparedness. It also matters which part of the body is preferable to train - lower or upper. Muscles throughout the woman's body are unevenly distributed, there are more of them in the lower zone, it is easier to progress there. To develop your chest and shoulders, you need to strain more.

Another important factor to consider is physiology.

Two weeks after menstruation, the body is much stronger than in the following days.

The intensity of the exercises for the lower body, as well as the quantitative indicators of sets and repetitions, must be varied. This cyclic load is called microperiodization.

Anyone who takes into account the natural mechanism and adheres to sports periodization achieves powerful and lasting results.

Whatever indulgences are provided for beginners, classes in the gym are not a school physical education lesson in preparatory group... There are other goals here, and you need to tune in to high-volume training with a short rest. This applies to both fitness and strength training. Underworking (small weights, few exercises, sets and reps) is equal to marking time, neither inflated buttocks nor abs will appear.

The average numbers are as follows: 5-6 sets, 10-15 reps each. On light workout days, the number of approaches is 3-4. For those who are starting workouts for the first time or come to the gym after a long break, there is a fifteen repetition rule.

You need to start with such a weight that you have enough strength for 15 repetitions in the first approach.

And do not do more than two approaches a day. By the next lesson, it will be seen how the muscles will respond to the load. If you do not get very sick, it is advisable to carry out a series of workouts with the same load. Add the next approach after a few sessions.

There are small pauses between sets - 30-60 seconds. If you are very tired, the rest period is allowed to be slightly increased, but the workout cannot be shortened. Pauses decrease over time. Building new muscle fibers (anabolism) requires a lot of exercise with oxygen debt. It's a normal state, if the last exercises (subject to the correct technique) are really hard to perform, but not extremely - you cannot bring the muscles to micro-tears.

What is "base" and why is it useful

basic exercises help to work out the maximum number of muscles

The complex effect on the body is provided by the work of many muscles. Giving yourself an hourly "multi-disciplinary" load is much more useful than an isolated one or two muscles. Biceps or chest can be pumped if everything else is already level. Therefore, local training is not for girls. Building the body begins with basic, multi-joint exercises, allowing you to simultaneously work out the maximum number of muscles. This is the basis of strength training (the word "base" came from bodybuilding, and there from powerlifting). There are three such exercises:

with a barbell on the shoulders for the lower body. The squat has the highest athletic rating. The work includes the following muscles: buttocks, quadriceps, adductors of the thighs, straight and oblique abdomen, long back muscles. Mastering the rules of execution is a prerequisite.

Bench press to strengthen and lift the chest. When working on a horizontal bench, the middle muscles of the chest are involved, on the inclined bench, the upper ones. With a wide grip, the extreme sections are loaded, a narrow grip corrects a sunken chest. Best of all, the golden mean - slightly wider than the shoulders. The first approach is warm-up, with light weight, the next 3-4 approaches include 7-12 reps. Weight is selected individually. The weight rises as you exhale, descends slowly with a deep breath.

Most important for muscle development are the last 1-2 reps of the last set.

They are also the most traumatic. It is necessary that a person be insured nearby in case the trainee cannot cope with the weight.

simultaneously for the top and bottom, including the buttocks. This is a versatile exercise performed with dumbbells or with a barbell in three variations: classical, sumo, on straight legs (the best exercise!). It is enough for girls to lift 12-15 kg, nothing else. Better to start with 5kg, doing 5-10 squats in 3 sets.

At the initial stage, they have many advantages:

• physiology; movements are consistent with the anatomy of the osteoarticular apparatus;
• energy saving; less energy consumption due to the redistribution of muscle load;
• gaining muscle mass in less time; a high cumulative load helps to strengthen the ligaments and joints more quickly.

In the program for beginners, 80-90% of the training time is allocated to basic exercises. It is the main tool for the development of musculature, the foundation for building a muscular frame.

About programs and methods

Gyms abound with projectiles. It is impossible to independently decide on the program and select exercises for a person who does not know all the intricacies of training. Even an experienced instructor may not immediately get to the point and ideally schedule the training regime in each specific case. Much is adjusted individually, empirically. But the popular techniques have already been worked out, they can be safely guided by coming to the gym.

Slimming step by step program

losing weight correctly

This is an entry-level level with three lessons per week.

The first day

Warm up on a treadmill, 5-10 min. Jogging with is necessary to deal with extra pounds. The pace of running is slow, with overweight, start with a quick step. The distance is gradually increased at the same speed.

A special warm-up before squats (warm-up approach) to warm up muscles and ligaments with a light weight 15 times (so as not to strain).

Squats. Start with two, later do three approaches. The working weight is selected individually. For example, with some weight they squatted 15 times, but the 16th could no longer ... This is the weight that is needed. The reference point is the sensations at the next workout.

Raising the pelvis while lying on your back. Ups and downs alternate. During the lift, the feet rest on the heels. A month (twice a week) to work out an exercise without weight, 10 repetitions, 2-3 sets with pauses of 3-4 minutes. Then go to the power option with weights on the lower abdomen (once a week). The working weight is gradually increased until it is possible to lift it 10 times. 4 approaches are performed with a five-minute rest between them.

Seated Incline Dumbbell Press. Raising (exhaling) and lowering (inhaling) two dumbbells at the same time. The technique is practiced at low weight. Overloading is dangerous, you can dislocate your shoulder. The same 2-3 approaches are followed. The number of repetitions and the weight are within your power. If 12 kg will be taken over time - great.

The working weight and the number of presses are selected for the weak hand.

Twisting on an incline bench. We make cubes on the stomach - swing the press, performing concentrated bends. Two exercises - for the upper and lower (below the navel) press, 2 sets and 12 reps each. A month later, the same is done with a weight on the chest - once a week.

Abdominal exercises do not remove belly fat. This is achieved by overall weight loss.

• Stretches: shoulders, triceps, abs, glutes, hips.

Second day

• Treadmill.
• Special stretching before the bench press.
• Bench press (similar to the bench press). A narrow grip forms the muscles that push out the chest.
• Horizontal block pull (with preliminary special stretch). When pulling the handle of the simulator to the stomach, exhale, while abducting, inhale. 2/3 scheme, weight up to 12 kg.
• Stretches: Triceps, Pecs, Lats, Biceps.

Third day

• Treadmill.
• Vertical pullups or pull-ups in Graviton. The last exercise is more effective. With the help of a counterweight, push-ups and plump ones are much more comfortable.The lats and biceps are loaded. Exercise is helpful for scoliosis. Scheme: 2/3 10 pull-ups.
• Lifting dumbbells from a sitting position on an incline bench. Biceps are forming. Movements are smooth, without jerks, lowering is made slower. The number of approaches is from 2, the working weight is up to 10 kg.
• Press on the vertical block trainer to the bottom. Triceps are being developed. Weight up to 10 kg, 2/3 approaches. Useful exercise for those who go in for swimming, basketball, gymnastics, badminton.
• Stretches: triceps, biceps, lats.

After finishing your workout, to restore muscle glycogen and additional insulin formation, you need to eat a sweet fruit or drink 200 ml of grape juice.

In this case, the muscles will not lose size, and at the same time adrenaline and cortisol will decrease in the blood.

Video: How to lose weight on your own in the gym?

Weight gain program

exercises for skinny people to gain mass

Rare skinny girls come to the gym for biceps. Most are worried about the convex shape of the buttocks, elastic hips,. These places are the focus of training.

The sequence of exercises (there are seven of them) is as follows: on the press, lumbar region, buttocks, legs, upper body.

The advantage is given to work with free weights (barbell, dumbbells), not on simulators. In order to gain muscle mass, three training options are practiced, which can be alternated with two visits to the gym or performed three days a week. Warm up and stretching by default.

Option A

1. Twisting (on a Roman chair, an incline bench, on the floor, on an upper block of your choice): 3 / 10-19 times;
2. Torso tilts (back extension in the simulator): 3 / 10-19 times;
3. Squats with a barbell (behind the shoulders and on the chest) or dumbbells: 6-12 squats in 4-5 sets (start with 2-3);
4. Push-ups (wide grip from the floor or on the simulator - press from the chest): 3-4 / 6-14 times;
5. Reduction of hands with dumbbells from a lying position on a horizontal plane (on a butterfly simulator, in a crossover): 3-4 / up to 15 times;
6. Pullups to the chest or pull-ups behind the head with a wide grip: 4 / 8-15 times;
7. Pullover on straight arms (work with a cable in the upper block) or with dumbbells lying: 3 / 12-15 times;

Option B

1. Raising the legs (hanging, sitting in the simulator with an emphasis on the elbows): 3 / 10-19 times;
2. Deadlift (forward bends with a barbell on the shoulders, classic with dumbbells): 4-5 / 8-15 times;
3. Lunge (with dumbbells, barbell, walking): 4 / 8-15 times;
4. Barbell / dumbbell presses (from the chest, from behind the head while standing or sitting): 4 / 8-12 times;
5. Push-ups against the back of the bench: 4 / 10-15 times;
6. Bending the arms with dumbbells behind the head (French press) while standing or sitting: 3-4 / 10-15 times;
7. Swing arms to the sides from the thigh to the horizontal (with dumbbells) 3 / 10-15 times;

Option C

1. Twisting lying on the floor with legs thrown on the "curbstone": 3 / 10-19 times;
2. Bends on straight legs with dumbbells or a barbell on the shoulders (deadlift): 4 / 10-15 times;
3. Squats with two dumbbells or weights between the legs: 4-5 / 10-15 times;
4. Press of dumbbells (barbells) lying or sitting in the simulator: 4-5 / 8-15 times;
5. Pull of the lower (horizontal) block: 4 / 10-15 times;
6. Seated row of a vertical block alternately with a narrow and reverse grip: 4 / 10-15 times;
7. High deadlift (lifting dumbbells / barbells to the chin while standing): 3 / 10-15 times.

Subject to proper nutrition for 2-2.5 months, persistent ones build up to 4 kg of muscles.

For advanced girls

1. Warm-up;
2. Twisting to the pelvis: 5-6 / max. number (until burning in the press area);
3. Hanging leg raises: 5-6 / max. number;
4. Barbell squats (on both thighs, buttocks): 5 / 10-15 times;
5. Deadlift: 5 / 10-15 times;
6. Traction of the upper block (for the back muscles): 5 / 10-15 times;
7. Bent-over barbell row: 5 / 10-15 times;
8. Bench press, narrow grip (on the muscles of the arms): 5 / 10-15 times;
9. Lifting the bar for biceps: 5 / 10-15 times;
10. Swing dumbbells to the sides (on the shoulder girdle in a complex manner): 5 / 10-15 times;
11. Pulling the bar to the chin: 5 / 10-15 times.

For beginners

program for beginners

The first month of training is the hardest. Still weak muscle tone, the cardiovascular system not prepared for sports loads, excess weight interfering with exercise ... Therefore, the entry into the working mode is gradual, according to an adaptation scheme. So, on the first day, do one approach with a minute rest in between, in the second - two approaches and with a reduced pause for recovery up to 50 seconds. From the third day on, the program runs without changes.

• Cardio load (treadmill, elliptical trainer,) - 10 minutes;
• Stretch warm-up - 10 minutes;
• Hanging knee lifts on the horizontal bar: 3 / up to 20 times;
• Extension and flexion of the knees while sitting and lying: 3 / 10-12 times;
• Women's Barbell Squats: 3 / up to 20 times;
• Legs back (on a bench, in a crossover, block trainer): 3 / up to 25 times;
• Swing legs to the sides (with the cuff of the lower block attached): 3 / up to 25 times;
• Hyperextension (emphasis under the hips): 3 / 10-15 times;
• Pull of the vertical block to the chest (reverse grip): 2 / 10-12 times;
• Classic bench press with dumbbells or flattening of hands on the "butterfly": 3/10 times;
• French bench press (institution for the head of a dumbbell) sitting: 2 / 10-12 times;

After 12-15 workouts, muscles are given rest and recovery time is up to 7 days.

Common mistakes beginners make in the gym.

Focus on legs and buttocks

strengthen the buttocks and legs

Squat with weights on the shoulders (bodybar, bar) - the best exercise for pumping legs and buttocks. The gluteal muscles work at the very bottom. When standing up, when the thighs become parallel to the floor, the quadriceps muscles of the thigh carry the load. Therefore, to jointly pump up the buttocks and hips, deep squats with full extension are performed. Without weights: 3 / 20-25 reps, with free weight: 3 / 10-15 reps.

Lunges. Form the buttocks in forward lunges. For circular fat burning, back lunges with alternating lifting on a chair are useful. Without weight: 3/15 repetitions each with the left and right legs. With dumbbells or a barbell for 3/10.

Deadlift on straight legs (Romanian deadlift). With a flat bottom, exercise should be given special attention. It forms the arch of the back, develops the glutes and develops the hamstrings. Without weights: 3 / 20-30 times. In the power version 3 / 10-15 times. If there are problems with the spine, the analog is hyperextension.

Gluteal bridge (lifting the pelvis from the horizontal plane from a prone position). This is an isolated exercise for the glutes. Without weights: 3 / 20-30 times. With a bar or barbell on the pelvic area: 3 / 10-15 times.

Split program for strong arms, shoulders, back

split program for advanced girls

Split programs are designed for girls who have been training for over two years. Split schemes are separate, cyclically repetitive workouts for muscle groups, spaced out by day.

The training begins with a visit to the cardio zone, followed by a warm-up approach to warm up the muscles.

Shoulder development:

• french press standing: 3 / 10-12 times;
• dumbbell bench press sitting on a bench with a back (grip from oneself): 3 / 10-12 times;
• arnold bench press (with rotation of the wrists): 3 / 10-12 times;
• dumbbell pull to the chin: 3 / 10-12 times;
• lifting dumbbells to the sides and in front of you: 3 / 10-12 times.

Back development (wide grip):

• pull of the upper block to the chest and behind the head: 3 / 10-15 times;
• pull-ups: 3 / 10-15 times;
• barbell thrust in the slope: 3 / 10-15 times.

Second day - developing hands

• pull-ups with a reverse grip 3/10 times;
• californian press (with an elbow turn to the body): 3/10 times;
• bending the arms with a barbell while standing: 3/10 times;
• extension of the arms while standing (on a cable simulator): 3/12 times.

The break between sets is extended - 2 minutes.

The main workout time is 1 hour-1 hour 10 minutes.

Complete workout program for 3 days

we connect the maximum number of muscles to work

Three times a week every other day - an optimized regimen for girls exercising in a fitness center or "gym". The body needs to be given rest to recover, moreover, muscles grow precisely at rest. The exercise layout principle is based on sequential loading of muscles. The choice of exercises is determined by their ability to engage as many of them as possible.

Monday Tuesday)

• Warm up (any cardio equipment) 10-15 minutes.

On the back muscle corset:

• Vertical block pull: 2-3 / 12 times, weight 10-15 kg.
• Horizontal block pull: 2-3 / 10 times, weight 10 kg.

On the chest muscles:

• Breeding dumbbells lying: 3/10 times, weight 3 kg.

For hand relief:

• Lifting dumbbells for biceps: 3/15 times, weight 3 kg.

To strengthen the upper and inner thighs:

• Reducing the legs on the simulator: 2/20 times, weight 15-20 kg.
• Extension of the legs on the simulator while sitting: 3/12 times, weight 10-15 kg.
• Bending the legs on the simulator lying on the stomach: 3/15 times, weight 15 kg.

On the muscles of the lower back and buttocks:

• Hyperextension: 3/12 times.

On the abdominal press:

• Twisting: 2 / 12-15 times.
• Warm up on a treadmill or elliptical trainer for 15 minutes.

Wednesday Thursday)

• Warm up for 10-15 minutes.

On the back:

• Pull of the vertical block: 3/12 times, weight 10-15 kg

On the back and arms:

• Breeding dumbbells lying on your stomach: 3/10 times, weight 4 kg
• Bench press in the simulator (bench press): 3/10 times. Start with no weight.

On the shoulder girdle:

• Dumbbell press from the shoulders up while sitting: 3/10 times, weight 3 kg

On the hips and buttocks:

• Leg press (replacing squats for back problems): 3/10 times. Start with no weight.
• Plie squats (with a dumbbell between the legs): 3/15 times, weight 6 kg.
• Lunges (squatting "scissors" with dumbbells): 3/20 times, weight 3 kg.
• Hyperextension: 3/12 times.
• (twisting): 3/15 (2/12) times.
• Warm up on a treadmill or (if necessary to lose weight) up to 15 minutes.

Friday Saturday)

• Warm up for 10-15 minutes.
• Vertical block thrust: 2-3 / 10 times.
• Horizontal block thrust: 2-3 / 10 times.
• Press in the Hammer machine sitting: 2/10 times.
• Leg press with different leg stance 3/10 times.
• Leg extension in the simulator: 3/12 times.
• Leg curl in the simulator: 3/15 times.
• Barbell row on straight legs: 3/15 times without weights.
• Smith Machine Lunges or Hyperextension: 3/12 times.
• Curls on a bench with an incline down (on a fitball): 3/15 times.
• Warm up on a stationary bike or treadmill (if necessary to lose weight): up to 15 minutes.

This program is designed for three months, then a new complex is selected.

How long to study and when to expect the result

While working out in the gym, everyone pursues their own goal: lose weight, gain weight, build muscle or increase endurance. Accordingly, the results have to be assessed according to various criteria. For example, if you wanted to build muscle mass and increase strength, a measuring tape will show the result, the weight loss process will be reflected by scales and a mirror. Subject to the schedule of classes and proper nutrition the efforts spent will begin to pay off within 6-8 weeks.

It should be borne in mind that muscles develop in different ways. So, cubes on the stomach appear much later than the biceps on the arms. Many changes are generally difficult to notice quickly by eye. But patience and work will be rewarded. It happens that some of the exercises performed are selected incorrectly and inhibit the achievement of the expected result. Then you need to adjust the program and keep moving forward. Do workouts integral part your life and the result will come.

Workouts for girls who are starting to work out in the gym must be carried out with a specific purpose.

It is important to organize your classes correctly, draw up a schedule, and choose suitable exercises.

First of all, you need to find a powerful incentive for playing sports, properly organize training, conduct them regularly and gradually increase the load.

Beginners can work according to a ready-made program or create an individual complex. Overweight beginners need to know how to speed up weight loss during exercise.

How to get yourself to go to the gym: the power of motivation

If a girl is seriously thinking about doing sports in the gym, and not at home, then, most likely, she already has motivation. The main thing is not to lose her!

To stimulate yourself to regularly visit a fitness club, you can subscribe to a famous fitness model, trainer, etc. in Instragram. The main thing is that your ideal arouses interest and a desire to change yourself. Follow the progress of your guru, follow his advice.

Buy a couple of beautiful workout kits to look good during your workout. As an additional incentive, the girl can use beautiful jeans or a dress that is a couple of sizes smaller.

Beginner workouts in the gym are made more fun by bringing your favorite music with you. Make a playlist of energetic tracks that lift your spirits and encourage you to be more active.

First day of training: where to start for a beginner

Not all girls know what to do for beginners in the gym. They do not understand which simulator to approach, which exercises to start with, how much to do, etc. You need to act according to this plan:

1. First you need to find a gym. Agree with the administration about a free trial session. Look at the set of exercise equipment, their condition, the number of visitors, the cleanliness of the gym, changing rooms, etc.
2. Determine the main goal of your training: weight loss, muscle building, contouring, increasing strength and endurance.
3. Even if a novice girl plans to conduct classes in the gym without a coach, at first she needs the help of a specialist. Therefore, it is recommended to conduct an introductory training with a trainer who will tell you which simulators to pay attention to, which exercises to perform and how to do it correctly.
4. Take a towel with you.
5. Do not borrow equipment during the pause between sets and ask permission to borrow it from other athletes.
6. Put sports equipment back in place after use.
7. If you are unsure how to use a machine, ask a trainer or more experienced bodybuilder.
8. Follow your gym schedule.

It is better for a girl to start with simple exercises with light dumbbells, weights, a bar from a barbell, a fitball, an elastic band. This equipment will help you strengthen your muscles so that you can move on to more challenging workouts later.

Attention! Do not forget to consult a doctor before exercising in the gym for any contraindications. If they are, then the doctor will tell you which exercises to give up.

Optimal schedule: how many times a week and when to go to the gym

To get a good result, it is important to develop a system for visiting the gym and conduct classes on a regular basis. To do this, a novice athlete must understand how many times a week she can visit a fitness club and spend time training along with a shower and changing clothes. Girls who have children will be able to devote less time to this than free ladies. The main thing is to honestly answer the question. If it's half an hour, then don't promise yourself to do 4 sets for each muscle group. Better to train for half an hour three times a week than 2 hours, but once.

To lose weight and improve the parameters of the figure, a novice girl should go in for sports 2-3 times in 7 days. In this case, it is necessary to take a break between workouts in 1-2 days. It is important to give the body rest and recovery. A beginner athlete can spend from 30 to 60 minutes on exercise. Rest between sets should be 1 to 2 minutes.

It is also important to understand what time of day to train for beginners in the gym. The optimal time frame is from 1 pm to 4 pm. During this period, the girl's body becomes the strongest, hardy, flexible. In addition, the gym is practically empty at this time. Most people show up from 7 am to 9 am, from 6 pm to 9 pm on weekdays, and from 9 am to 4 pm on weekends.

How to do it right without a coach

As mentioned, beginners in the gym need to decide on the purpose of training:

1. Burning excess fat, highlighting the relief.
2. Weight gain, correction of body proportions, for example, training with an emphasis on the buttocks and legs.
3. Keeping in shape.
4. Increased flexibility.

Then the girl must make a complex, taking into account the goal. For example, fat burning training combined with a little strength training is good for effective weight loss. You can also order a training plan from a trainer or find it on the Internet.

Important! A gross mistake for beginners is to conduct classes in the gym without understanding how the simulators work and what the complex should be. This threatens injury (sprain, ligament rupture, etc.), at best, there will simply be no effect, or progress will quickly stop

Beginner athletes should remember an important rule of successful training - adherence to technique. It is important to do your gym exercises correctly. Only when the girl learns to feel the target muscles, then she can consider that she has mastered the technique. It is difficult to achieve this on your own, but it is possible:

1. Work with your weight at first.
2. Move slowly.
3. Establish a connection between the brain and the muscle being exercised to feel its tension.
4. If necessary, look at yourself in the mirror to control your movements.

It should be remembered that 6 exercises in the correct technique are more effective than 10-20 - without it.

Athletes should include basic movements in training, during which several muscle groups work. Such loads allow you to form a beautiful body and increase muscles. Isolating fitness elements help target specific muscle groups such as the back (lats, traps, etc.).

Attention! Keep a training diary in which you will record your results and track your progress. Write down your complex there, which can be adjusted if necessary.

Always start your workout at the gym with a warm-up to prevent injury and improve performance. And after the main complex, stretch so that the work of the cardiovascular system is normalized.

How to choose exercises for a woman

Novice athletes in the gym should do exercises to pump large muscle groups, for example, chest, back, and then shoulders, biceps / triceps, forearms, wrists, or first gluteal muscles, and then hips, calves. The workout can include cardio, strength, basic, and isolation elements.

If a girl's weight is normal, then she can do strength elements without cardio load in order to increase the mass. General strengthening training is suitable for those who want to keep fit and work all the muscles in the gym.

It all depends on the goal: lose weight, build muscle

The choice of exercise depends on the girl's goals. If an athlete wants to lose weight, then she needs to work on a fat burning program in the gym. To do this, you need to practice on a treadmill or exercise bike, orbit track, stepper. This is the most popular piece of equipment to help you lose fat and tighten muscles. The minimum running time is 30 minutes.

Most aspiring athletes want to lose belly fat. They should know that the extra calories go out evenly from the whole body (somewhere more, somewhere less), so the whole body will lose weight, and not a separate part of it. Only then, after reducing the body fat, you can correct the shape.

To reduce weight, a girl can combine aerobic (cardio) and strength training. Combined beginner classes will help you lose weight and build muscle. Power movements are performed 12-20 times three times quickly and with minimal weight. The pause between sessions is from 40 to 60 seconds.

Aerobics and circuit training are also good for weight loss. The last type of training consists in performing each exercise for 1 set without a pause, then the girl rests for 1-2 minutes, after which she makes the second circle, etc.

Effective strength training for beginners helps build muscle. For this, the girl performs basic / isolation exercises 6 to 12 times with a lot of weight. This can be a workout for the whole body or work on a split program, when in 1 day you need to pump a certain muscle group (buttocks, legs or chest, shoulders, arms). The pause between sets is 2 minutes. Cardio can only be used for warm-up or gentle cool-down.

Cardio and power loads: execution technique

For weight loss of legs, buttocks, abdomen and other parts of the body, cardio loads are recommended, which contribute to an increase in heart rate. During training, it speeds up metabolism, burns fats faster. These types of activity include not only cardiovascular exercises, but also jumping rope, running, swimming, special exercises, for example, "climber", burpees, etc.

Popular strength movements in the gym for beginners:

These exercises for beginners will help you build muscle faster and more definition.

Exercises on simulators

If a girl prefers to exercise on simulators, then she can include the following elements in the program:

Important! These elements are suitable not only for beginners, but also for professionals, the only difference is in the weights.

Program options for beginners

If desired, novice athletes can use ready-made programs for weight loss or muscle pumping. Exercises in the gym should be done three times a week, and the effect will be noticeable after 4 weeks.

Women's slimming complex

To burn excess fat and make your body slim, you need to act according to this plan:

Day 1	Day 2	Day 3
Warm up cardio - half an hour.	Cardio - half an hour.	Warm-up - half an hour.
Perform hyperextension.	Do the climber exercise.	Perform exercise hyperextension.
Squat with a weight (barbell bar).	Squat with weights.	Squat (legs wide apart, toes out) with a weight.
Do lunges in place with your weight.	Lunges into weight-bearing places.	Do back lunges in Smith.
Spread / bring your legs in the simulator.	Press your feet on the vertical platform.	Perform deadlifts.
Bend your legs in the machine while lying face down.	Pull the top block towards the back of your head.	Raise the dumbbells to the biceps.
Extend your legs while sitting.	Extend your arms with dumbbells while standing.	Do the upper chest pull on the machine.
Pull the bottom block towards your chest.	Press the dumbbells, leaning on the bench.	Pull up on the uneven bars with the support of a helper.
Perform downward curls on the bench.	Push up in graviton.	Pull your knees to your chest on the bar.
Exercise on a cardio machine for 15 minutes.	Perform crunches.	Do crunches on the bench.
Stretch for 5 minutes.	Cardio 10 minutes, stretching 5 minutes.	Aerobic exercise - 10 minutes, stretching - 5 minutes.

This weekly complex involves visiting the gym 3 times in 7 days. Each element must be repeated 15 to 18 times three or four times. The beginner athlete should use the minimum weight. A pause for honey in sets - from 60 to 90 seconds.

Fitness program

A beginner's workout in the gym for muscle growth looks like this:

Day 1	Day 2	Day 3
Do a joint warm-up - 10 to 20 minutes.	Warm up for about 20 minutes.	Warm up for 15 minutes.
Perform hyperextension.	Do burpee (jumping out of a squat).	Twist the body.
Twist the body onto the press.	Raise your legs while hanging from the horizontal bar.	Squat with weights.
Squat with a barbell.	Perform deadlifts.	Do dumbbell lunges.
Go lunge with shells.	Do back lunges in Smith's car.	Press the bar while standing from the chest.
Open / close your hands in "Butterfly".	Press the barbell while lying down.	Pull the projectile (barbell, kettlebell) to your chin.
	Extend your arms with dumbbells.	Perform a narrow grip top pull on the machine.
Press the dumbbell.	Do push-ups or pull-ups (wide grip).	Pull the dumbbell from behind your head while lying down.
Pull the top block towards your head.	Do crunches.	Twist the body onto the press.
Do muscle stretching exercises - 5 minutes.	Stretch for 5 minutes.	Stretching - 5 minutes.

The girl must perform each element from 6 to 12 times with the maximum weight. The pause between sets is 2 minutes.

How to create an individual training plan yourself

When a girl comes to the gym, she should already have a plan ready. Beginners are advised to work their entire body during exercise to strengthen their muscles. To do this, the complex can include 2-3 exercises for large muscles (chest, back, lower limbs), then 4-5 - for secondary ones (shoulders - legs, biceps - back, triceps - chest). Don't forget to warm up and stretch.

Attention! When losing weight after the complex, you need to devote 20-25 minutes of cardio.

It is better for a beginner athlete to take the basic complex as a basis and correct it at her discretion. However, it should be remembered that its specificity depends on the goals and age.

When putting together a complex in the gym, consider your physique and physical fitness. If you are doing it for the first time or after a long break, then create a simple complex. After strengthening the muscles, it will be possible to slightly increase the load. The training plan should be changed every month.

How to speed up weight loss

To lose weight, a girl should not only work out in the gym, but also adjust her diet. To do this, you need to follow these rules:

1. It is important to create a small calorie deficit, give up simple carbohydrates, and maintain an ideal balance of proteins / fats / carbohydrates. For the last question, it's best to consult a dietitian or use online calculators.
2. The drinking regime should be observed. This will help speed up the metabolism and fat burning process.
3. You need to avoid stress, normalize the daily routine, sleep for at least 8 hours, give up bad habits.
4. Girls can speed up their weight loss with caffeine and L-carnitine based fat burning supplements. However, you should know that they are only effective with exercise and diet. In addition, dietary supplements can cause side effects, so consult your doctor or an experienced trainer before using them.

It's important to completely change your lifestyle so that fat burns faster.

Fitness experts advise you to do a few workouts with a specialist before going to the gym yourself. They advise to immediately determine the goal and in accordance with it to make a complex. Girls should train regularly, do not skip a warm-up, cool down, give the muscles time to rest. It is also important to follow the exercise technique. To see the result faster, a beginner athlete must adjust nutrition.

Anastasia Simakova, coach

The master of sports in swimming advises girls who want to lose weight to supplement their gym sessions with a visit to the pool. You can swim, pedal on your bike, or do synchronized swimming. This is a great way to lose weight without agony and improve your mood. Exercising in the water will help work out the triceps, abs, and lower body. After 10 days, you will be able to tighten the body and get rid of cellulite.

Anton Begalko, coach

An experienced fitness trainer advises beginners to remember that a workout consists of a warm-up, core set, and stretching. None of these points should be neglected.

Warm-up prepares the respiratory and cardiovascular system, warms up the muscles.

The main part, which consists of 6-8 exercises (1-3 elements for each group), will help to maximally load the muscles in the gym.

The final part of the training - a hitch - helps to normalize breathing and blood circulation.

According to the expert, training in the gym should be supplemented with proper nutrition and quality rest.

Yuri Samsonov, coach

The schedule of classes should be built so that there is time for muscle recovery. For beginners, it is enough to practice 3 times a week and not load the same muscle group more than times (for 7 days).

The specialist reminds that while working in the gym, you need to remember about safety, as there is a risk of injury. To avoid this, you need to work with a coach or at least take a few lessons before independent training.

Useful video

Main conclusions

With a strong desire and responsibility, a girl can work out in the gym without the help of a coach, but for this you need to follow these recommendations:

1. Define goals: weight loss, weight gain, relief.
2. Based on your goals, choose a program, such as for weight loss - cardio and strength training or circuit training.
3. Go to the gym regularly - 2 to 3 times with a break to restore the body.
4. The duration of the training is from 30 to 60 minutes.
5. Follow the exercise technique.
6. Include basic as well as isolation movements in the complex for beginners.
7. Keep a training diary.
8. Do not skip warm-up and cool-down.
9. Eat right, observe the drinking regime.

If a novice athlete follows these recommendations, then she will notice the first results after independent exercises in the gym in 4 weeks.

An integrated approach to training includes writing a sports program.

To achieve the desired results faster, you will need effective and balanced loads on the target muscles.

In this article we will consider the nuances of classes and the rules of sports training that are effective for girls.

Features of functional exercises for women

Functional training is a versatile tool for achieving athletic goals (pump up various zones, lose weight, achieve flat abs).

The specific features of such training include:

1. Each muscle is considered here as an important element - that is why a sufficient number of isolating exercises are used (they purposefully pump certain muscle groups).
2. Increased intensity of exercise to increase overall endurance of the whole body.
3. Striving for proportional development of all muscles.
4. A wide variety of auxiliary equipment: a variety of exercise machines, sports balls, jump ropes, crossbars, barbells, weights, elastic bands, etc.
5. The use of various exercises that are widely known in the sports world.
6. It is possible to train not only in a specially equipped gym, but also on the street, at home.
7. Doesn't take a large number time - the duration of a standard lesson is from 40 to 60 minutes.

Note! The main rule of such training, which is true for female and male training, is the consistent inclusion of all muscle groups in the work.

Complex for the whole body for beginners for a month by weeks

At home

Functional exercises can be done at home.

To do this, you will need an exercise mat, weights (dumbbells or bottles filled with water), a jump rope, and a stable chair / chair should be used as a support.

Sample program:

	Exercises
	Warm up for joints - 10 minutes. Classic push-ups (arms spaced at arbitrary distance): 4 sets of 10 reps. Raising the pelvis in a horizontal position (on the mat): 3-4 sets of 15 times. Back rolls with jumping out: 3 sets of 12 reps.
	Jumping rope: 10-15 minutes. Lunges in place: 4 sets of 15 reps with each leg. Jumping out of the squat: 3-4 sets of 20 times. Squats (wide stance): 3 sets of 15 reps. Weight lifts (body tilted forward): 3 sets of 12 times.
	Cardio (running in place): 10 minutes. Reverse push-ups: 3 sets of 10-12 reps. Side plank: 3-4 sets of 30 seconds. Rolls from foot to foot in a squat: 3 sets of 12 times (in each direction).
	Joint gymnastics: 10 minutes. Push-ups (from knees): 3-4 sets of 10 times. Mat crunches: 4 sets of 15 reps. Squats on one leg (with support): 3 sets of 10 times.

Note!Exercises are performed at a fast pace, the break between individual ligaments is no more than 60 seconds.

Outdoors (in the park, in the stadium)

Exercising in the open air can enhance the effect of your usual functional training. On the street or in the stadium, you can use the existing bars, horizontal bars for intense muscle work.

Sample program:

	Exercises
	warm-up: jogging - 10-15 minutes; squats (feet shoulder width apart): 4 sets of 12-15 reps; pull-ups on the uneven bars 4 sets of 6-10 repetitions; If at the initial stage of training it is difficult for you to do pull-ups, jump up to the uneven bars, performing only the negative part of the planned movement (lower as slowly as possible). Gradually, your muscles will adapt to the load, and full pull-ups will become an affordable training option. reverse push-ups: 3-4 sets of 10-12.
	Warm up: jumping rope - 10 minutes. Twisting the body on the uneven bars: 3 sets of 15 repetitions. Squat Jumps: 3-4 sets of 12 reps. Lunges: 3-4 sets of 10 times (on each of the legs).
	Warm up: run - 15 minutes. Forward bends (performed on one leg): 3-4 sets of 10-12 times. Leg raises on the horizontal bar: 3 sets of 10-15 repetitions. Jumping to the dais: 3-4 sets of 10 times. Leg abductions: 3 sets of 15 reps.
	Cardio warm-up: at least 10 minutes. Squats: 4 sets of 10-12 reps. Jumping out: 3-4 sets of 15 times. Hanging crunches: 3 sets of 12 reps.

In the gym

In special conditions, functional training can be as diverse as possible - all kinds of simulators, dumbbells, barbell, fitball, etc. are used.

A cardio workout can include running on a treadmill, riding a stationary bike, or stretching out on an orbit track.

An example of a training program:

	Exercises
	Warm up: 10-20 minutes. Overweight Squat: 4 sets of 15 reps. Dumbbell lifts (sitting position): 3-4 sets of 12 times. Block Machine Rows: 3 sets of 15 reps. Keeping balance on fitball: 3 trips for 30 seconds.
	Warm up: run on a treadmill at an average pace - 10-15 minutes. Bench press: 3-4 sets of 15 times. Dumbbell Curls: 3 sets of 12 reps. Plank: 3 sets of 30-40 seconds. Twisting on the bench: 3-4 sets of 12 times.
	Warm up: 15 minutes. Deadlift: 4 sets of 15 reps. Press the bar: 3 sets of 12 times. Raising hands using dumbbells: 3-4 sets of 15 times. Raises the body on the bench: 3 sets of 10 times.
	Cardio warm-up: exercise on a stationary bike - 10-15 minutes. Squat to Smith: 4 sets of 12 reps. Dumbbell Rows: 3 sets of 12-15 reps. Reduction of hands in the simulator: 3 sets of 15 times.

How to Create the Best Personalized Comprehensive Fitness Plan for All Muscle Groups

Preparing an effective lesson plan should include the following steps.

1. The main objective. There are 5 main options: an increase in muscle mass, weight loss, an increase in strength indicators, work on relief, and maintaining a sports form. The implementation of several goals at the same time is difficult to achieve (for example, you cannot simultaneously remove the stomach and increase the biceps). Work on the body should be in stages: for example, first it is recommended to pump muscles (increase their mass), and then a gradual process of losing weight (drying).
2. Number of lessons per week. This indicator depends on your goal and capabilities (free time, financial component, well-being). If you are aimed at keeping in shape, you need 2 classes per week, when working on weight and / or strength indicators - 2-3 sessions, when losing excess weight or loads on the relief, you need at least 3 workouts per week.
3. Exercise implementation methods. The most popular are: separate, supersets, circular and combined. Each method is effective for different purposes. For example, it is better to burn fat using supersets or circuit training, and gain weight in separate approaches.
4. Exercise set. First, sort your exercises by target muscle groups. The number of ligaments can vary depending on the focus of the training. If you exercise twice a week to keep fit, 10 exercises are enough (5 for each session).
5. Distribution of loads. When gaining mass, it is necessary to work out no more than 1-2 muscle groups in each workout. When losing weight, on the contrary, you should use as many muscle groups as possible for the processes of intense fat burning.
6. Execution order. This moment affects the quality of the training and the final result. For example, first there is a warm-up, then basic exercises with free weights, and only after that exercises on simulators, isolating loads.
7. The number of approaches and repetitions. Directly affects the intensity of the exercise - with an increase in the number of repetitions, the calorie consumption increases. For this reason, the minimum number of approaches and repetitions is recommended for gaining mass (3 × 8-10), and when losing weight - much more (5 × 15-20).

I. Timko, sports expert, personal fitness trainer

I am somewhat negative about writing training programs myself - quite often beginners are too frivolous about this matter. But it is quite obvious that not everyone is able to pay for the services of a personal trainer. There are also those who fundamentally intend to draw up a lesson plan for themselves, or there is simply no sensible instructor nearby.

It is quite possible for any person to write their own plan of sports loads with little training experience. First of all, you should focus on the correct execution of the exercises (choose only those in the technique of which you are guided). Also, do not forget about good rest between classes - while adapting to stress, the body needs a balanced diet and quality sleep (at least 8 hours).

V. Mayorov, CCM in powerlifting, professional bodybuilding instructor

A functional training plan primarily prepares your body for various daily activities, activates the muscles, increases endurance and general flexibility. Such training should not bring painful sensations or severe physical discomfort.

For optimal results, be sure to knead all joints and ligaments before each session - proper and sufficient warm-up will help prevent possible injury. If you have not trained before, I advise you to undergo a medical examination for any special contraindications.

R. Panov, instructor of the X-Fit fitness club, personal trainer

Exercises that are worked out in the course of functional training help to “harden” the body and improve overall well-being at any age. Also, for the start of classes, your level of physical fitness is completely unimportant - muscle pumping will occur gradually (so that the body has time to adapt to new loads).

For beginners, you can train completely without weights or additional equipment; weight gain is only necessary for further progress. In a gym setting, you can also use TRX loops, chains, etc. The more varied your athletic load, the better for the end result.

Useful video

Main conclusions

A competent approach to physical fitness requires drawing up a lesson plan. Such a program is based on:

1. Choosing a specific sports goal (losing weight, pumping target muscles, working on a sculpted body, maintaining the results of classes, etc.).
2. Quantity sports training in Week.
3. A variety of exercises and a certain sequence of loads.

Writing an exercise program requires a certain amount of experience and theoretical knowledge. At the first stage, a beginner should be guided by the advice of a qualified trainer.

Svetlana Markova

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

21 Mar 2017

Content

When asked what functional training is, coaches answer - a type of fitness aimed at increasing endurance, strengthening muscles and losing weight. Pilates (stretching and flexibility) became the basis for its development. The meaning of fitness is to practice the movements that a person needs in everyday life - jumping, squatting, bending. Classes last 20 minutes.

What is functional training

Functional training or functional training is a fitness area that is suitable for a person of any age, with different fitness levels and needs. In training, athletes practice movements that help increase strength, endurance, speed, flexibility and coordination. Functional exercise makes every muscle 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 joined to it, and a long ligament is obtained. In everyday life, and not in the gym, this type of gymnastics can even mean climbing stairs, cleaning an apartment, walking with a child in a stroller on uneven terrain.

The advantages of training include:

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

Deviations in health are considered contraindications for conducting classes:

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

Functional training for women

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

• monday - gymnastics, rowing, burpees, jumping rope, cross-country running;
• tuesday - squats, push-ups;
• wednesday - high jumps, pull-ups on the rings, squats, lifts on the rope, lunges, twists;
• thursday - Standing push-ups, deadlifts, bends, hyperextension, running in place, hanging knee raises, crunches
• friday - push-ups, lifting the pelvis, lying on the uneven bars and rings.

Functional training for men

Functional training for men helps to work out muscles, 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 difficulty increases):

• monday - pull-ups on the bar, rowing, burpees, jumping rope, cross-running;
• tuesday - squats with a bar in an accelerated mode, push-ups from the bars;
• wednesday - jumping on a hill, pulling up on rings, squats, climbing a rope, lunges, side crunches;
• thursday - standing push-ups, deadlifts, overhead push-ups, hyperextension, kettlebell swings, running in place, hanging knees, lying twists;
• friday - push-ups from the floor, on the rings, again from the floor, on the uneven bars, corner on the uneven bars and rings.

Strength functional training

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

The first workout is always carried out with weight, in each approach it increases in order to achieve maximum muscle performance. An example of a regular program:

• monday - lifting the bar, squatting with it, jerking, cardio;
• wednesday - pull-ups, throwing out a light barbell, swinging kettlebells, sit-ups, push-ups from the uneven bars;
• friday - cardio training (methods - running, cycling, jumping rope).

The main principles of the functional strength fitness program:

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

Functional training exercises

Exercises for functional training are very diverse. They are similar for men and women, differ only in the number of repetitions. Here are the universal exercises:

1. Burpee - push up from the floor, pull your arms to your chest, jump up and clap your hands over your head.
2. Lunge - Stand up straight and take a wide step forward. Return your torso to its original position.
3. Cross-run is an accelerated run with turns.
4. Exercise Bars - Straighten your arms, raise your straight legs parallel to the floor, hold, rotate.