Over the past few years, the promotion of a healthy lifestyle, proper nutrition and exercise has been gaining rapid momentum. Millions of people around the world are beginning to think not just about how they look, but also about the quality of their appearance itself.

Various types of fitness are gaining great popularity. Such diversity makes it possible to try your hand at many sports activities and determine what you like best.

Often at this stage questions arise regarding how to create a training program, which exercises are best to choose and how to combine them with each other.

In this article, we will analyze in detail the features of training for girls, and also compile examples of exercises that can be performed both in the gym and at home.

You will need:

What to pay special attention to

When drawing up a training program for girls, you need to pay attention to:

1) State of health

This is the most important indicator that helps to choose the right load individually for each body, because the main goals of training are to improve health, prevent diseases and general muscle tone.

It is best to first consult a doctor and then select suitable exercises.

2) Age

In some cases, it may limit the number of exercises when creating a training plan.

3) Rhythm and schedule of life

For example, you work, study and want to add exercise to your routine. Based on this, the time for classes is selected (morning/afternoon/evening), the number of training sessions per week and the total time of the training itself;

4) Personal wishes

There is no need to abuse yourself by doing exercises that do not bring you pleasure. For example, you came to the gym. As a rule, modern fitness centers offer a wide range of fitness areas in addition to the exercise machines themselves. These include group classes, Pilates, dancing, yoga, martial arts, and swimming. Every person will be able to find something they like.

3 main stages of training

Whatever type of activity you choose for yourself, you should adhere to the main stages.

Warm up before training.

It will prepare your muscles for upcoming exercises and avoid possible injuries.

As a rule, the warm-up takes place at an active pace and lasts 10-15 minutes.

This could be running in place, jumping rope, or simply active movements of the arms and legs.

Basic training.

The main stage during which you put stress on your muscles.

The duration may vary, it all depends on your goals and objectives (usually from 20 minutes).

Hitch.

This stage is also called stretching - an important end to every workout! The stretching complex helps improve flexibility and blood circulation in the muscles, and also speeds up their recovery.

Don't believe the myths

An interesting fact was proven that the principles of women's training are not fundamentally different from men's.

If you decide to improve the “quality” of your body, get rid of excess weight, or simply strengthen your muscles, you need weight training.

There are various myths on this score, the main one of which says that training with weights will make a girl a real jock with huge muscles. But this is absolutely not true.

In the bodies of men and women, different hormones predominate, which are responsible for the growth of muscle tissue: in women - estrogens, in men - testosterone. The latter promotes muscle growth in the body of the stronger sex. Accordingly, a man’s muscles are programmed to grow during exercise. And estrogens simply do not allow the female body to pump up to enormous proportions.

To really become a masculine woman with big muscles, you need to additionally take male hormones, which, in turn, will start the process of muscle growth, which usually happens in the male body.

Directions for different levels of training

There are different types of fitness. Let's take a closer look at those that will suit different levels of training.

Bodyweight training.

The advantage of such training is that you do not need to look for additional equipment for training, such as dumbbells, barbells, weights, etc. You only use your body weight. Examples of such exercises are: push-ups, squats, jumping jacks, pull-ups.

Such exercises contribute to the overall health of the body, strengthen muscles and tone them.

Bodyweight training can be done anywhere: at home, in the gym, or outdoors. Suitable for any level of physical fitness, it is only important to regulate the number of exercises, approaches and repetitions.

Weight training.

They allow you to work out the muscles of your body in more detail using various weights: barbells, expanders, weights, dumbbells, exercise machines, etc. Examples of exercises include: lunges with dumbbells, incline press with a 5 kg plate, barbell chest press.

Such training can be done both in the gym, at home, and on the street.

You just need to have the right equipment.

Suitable for any level of training, but it is important to monitor the technique of performing the exercises and dose the load.

Functional training.

Exercises are selected in such a way that a large number of muscles are involved at once. An example would be: burpees (burpees), squats with dumbbells and then pushing them up above your head, exercises with weights on the arms and legs.

This type of training is suitable for different levels of training, but special attention should be paid to breathing and technique.

Also make sure that your heart rate does not rise above normal (the threshold is determined for each age group separately).

Functional training is a great way to add variety to your workouts. Suitable for home, gym and outdoor. To perform some exercises you will need additional equipment.

Cardio workouts.

An excellent type of exercise for your body, which has a general impact on the cardiovascular system, helps strengthen muscles, and helps in the fight against excess weight.

A classic example of cardio training is running. This also includes swimming, cycling, ellipse, and fast walking.

Suitable for any fitness level.

The most important thing is to pay attention to the initial data (are there any problems with the joints) and the pulse (it should not be higher than normal).

You can do cardio training in different places: running on the street, an elliptical trainer in the gym or at home, running up the stairs.

How can you load your muscles?

There are different ways and types of how we can load the muscles of our body.

Training for all muscle groups (circular training).

Allows you to work out your entire body evenly. Ideal for beginners and people who want to diversify their training.

One of the principles of constructing such training is that all exercises are performed one after another in a circle, starting from working large muscles (back, hamstrings, chest) to smaller ones (biceps, triceps, abs).

The number of exercises and circuits depends on the training objectives and the person’s health status.

Training individual body parts.

This type of training is not suitable for beginners. It is more aimed at amateurs and professionals.

Allows you to effectively work out the necessary muscles.

The training plan looks something like this: 3 workouts per week, each of which involves working on individual parts of the body or muscle group.

For example, on Monday there is a workout for legs and shoulders, Wednesday - chest and biceps, Friday - back and triceps.

Antagonist/synergist muscle training.

Well suited for variety of training process.

Antagonist muscles work opposite to each other (biceps and triceps, chest muscles and latissimus dorsi).

Synergistic muscles - work in one direction - pull or push (triceps/pectoral muscles, leg muscles/buttocks, biceps/latissimus dorsi).

This type of training is most common among amateurs and professionals.

Super series training.

It helps to work out the muscles and give them some stress.

The basic principle of training: two or three exercises are performed one after another without rest.

Super series are also commonly used by amateurs and professionals. This training is used to work out the muscles of synergists and antagonists.

Let's now move on to a detailed training plan for girls, focusing on the main tasks. When we decide to take a closer look at our appearance, improve our health, make our body more prominent and feminine, each of us has a specific goal - to gain weight, maintain the weight we have, or lose excess weight. Based on this, the entire training program will be built. It also all depends on the level of physical fitness, but first things first.

Exercises for a beginner in the gym

If you are new to fitness and all your sports experience is limited to physical education lessons at school, then it is best to seek help from a professional trainer who will conduct a fitness test for you (determine your level of training), draw up an individual training plan and tell you about the technique of performing the exercises , clearly demonstrating their execution.

Many modern fitness clubs provide the opportunity to get acquainted with exercise equipment for free under the supervision of a trainer (this service is already included in the price of the subscription).

They will show you how each exercise machine works, tell you which muscle groups it works, and in general, they will give you a full consultation. If the fitness club does not have such a free service, then the trainers on duty, who are always present in the gym, can come to the rescue.

The main goals of training at this stage: general improvement of the body, establishing the correct exercise technique, mastering proper breathing.

The best option for a beginner is circuit training, where all the muscles of the body will be stressed.

Here is a rough plan of what a workout might look like for a beginner in the gym (all exercises are done one after another; rest only at the end of the circle for 3-4 minutes; only 1-2 circles; focus on your own feelings; each exercise for 12-15 repetitions ; weight is selected individually):

1) Warm-up (treadmill 5-7 minutes) + joint exercises;
2) Basic workout:

• Squats with an empty bar or bodybar;
• hyperextension;
• pulling the upper block behind the head;
• dumbbell fly on an incline bench to the chest;
• horizontal pull to the waist;
• lifting dumbbells for biceps;
• elbow extension with a dumbbell with emphasis on the triceps bench;
• raising your arms to the sides with dumbbells while standing on your shoulders;
• crunches on the mat (press);
• raising your legs while lying down to a right angle (press).

3)

At the initial stage, it is best for a beginner to train 2 times a week with a break of 2-3 days.

This regimen is optimal for good muscle recovery. After 3-4 weeks of such training, you can move on to 3 classes per week with a break of 1 day.

Exercises for a beginner at home

If we talk about training at home, then there is a slight difficulty in preparing equipment.

At the initial stage, you can do exercises with your own weight, but after a while it is better to purchase the necessary equipment (dumbbells, a mat, an expander, an elastic band, several weight plates) in order to increase the effectiveness of your training.

An example of a workout for a beginner at home (circuit training: exercises are performed one after another without rest; 1-2 circles; 15 repetitions; rest only after finishing the circle for 3-4 minutes):

1) Warm-up (running in place or jumping) + joint gymnastics 7-10 minutes;
2) Basic workout:

• Bodyweight squats or dumbbell squats;
• push-ups from knees with arms wide;
• rowing dumbbells to the belt in an inclined position or rowing some kind of weighting material (bag with clothes, canister of water);
• lunges in motion with or without dumbbells;
• push-ups from the knees with a narrow position of the arms;
• reverse triceps push-ups (for example, from a chair);
• lifting dumbbells or any other handy weight on the biceps;
• lifting dumbbells or other weights in front of you onto your shoulders;
• twisting on the carpet (press);
• raising the body to the raised legs (abs);

3) Cool down (stretching) 10-15 minutes.

Don't forget to drink water throughout your workout.

Workouts for the amateur at home and in the gym

If you have already mastered various exercises quite well, perform them technically correctly, watch your breathing and understand why you are doing this or that action, then you can safely be classified as a fitness enthusiast.

At this stage, your understanding of the training process noticeably improves; you can independently create a training program for yourself and determine the amount of load.

Now is the time to formulate more specific goals: either maintaining your current weight and improving body quality, or gaining muscle mass or losing excess weight.

Once you decide on your desires, you can start drawing up a training plan. In each specific case, the principles of training will differ.

Maintaining current weight

You should maintain the normal amount of calories in your diet through proper nutrition (daily calorie intake is approximately 1,500). You can calculate a more accurate value using special formulas on the Internet.

The training regimen is usually 2-4 sessions per week, approximately 1.5 hours each. Types of training are also at your discretion: circular, muscle group, functional training. Most often, preference goes to the last two types.

An example of dividing workouts by muscle group for a week

These exercises should be performed at intervals of 1 day. Exercises for the gym.

Monday (legs/shoulders/abs).

1) Warm up.
2) Basic workout:

• 1 super series (press):

1. Crunches on the mat;

• 2 super series

1. Squats with dumbbells with wide legs;
2. lifting dumbbells to the side onto your shoulders;

• 3 super series

1. Deadlift with dumbbells;
2. lifting dumbbells in front of you;

• 4 super series

1. Breeding legs in the simulator;
2. reverse butterfly for the rear deltoid;

• 5 super series

1. Hyperextension;
2. seated dumbbell press;

3) Cardio (10-15 minutes).
4) Cool down (stretching) 10-15 minutes.

Wednesday (chest/triceps/abs).

1) Warm up.
2) Basic workout:

• 1 super series (press)

1. crunches on an incline bench;
2. hanging leg raises;
3. crunches on the mat;

• 2 super series

1. incline chest press;
2. reverse triceps push-ups;

• 3 super series

1. dumbbell fly on an incline bench;
2. elbow extension with a dumbbell with emphasis on the bench;

• 4 super series

1. chest press in the simulator;
2. French bench press for triceps;

3) Cardio (10-15 minutes);
4) Cool down (stretching) 10-15 minutes.

Friday (back/biceps/abs).

1) Warm-up
2) Basic workout:

• 1 super series (press)

1. crunches on the mat;
2. alternately raising legs to an angle of 45 degrees;
3. cot;

• 2 super series

1. pull of a vertical block behind the head;
2. lifting dumbbells for biceps;

• 3 super series

1. EZ-bar pull to the belt;
2. EZ-bar biceps lift;

• 4 super series

1. pull-ups in the gravitron;
2. lifting dumbbells for biceps with supination;

3) Cardio (10-15 minutes);
4) Cool down (stretching) 10-15 minutes.

Example of dividing workouts at home

If we talk about creating a training plan at home, then amateurs definitely need to have additional equipment in their arsenal, for example, a kettlebell, a couple of sets of dumbbells, an elastic band, weights.

Example of a weight maintenance workout at home:

1) Warm-up (running in place/15-20 burpees/jumping rope (or imitation) + joint gymnastics 10-12 minutes);
2) Basic workout:

• 1 super series (press)

1. crunches on the mat;
2. lifting straight legs while lying down to a right angle;
3. raising straight legs to an angle of 45 degrees;

• Super series 2 (legs/shoulders/triceps)

1. squats with dumbbells;
2. lifting dumbbells in front of you onto your shoulders;

• 3 super series (legs/chest/biceps)

1. lunges with dumbbells;
2. push-ups from the knees from the floor with arms wide;
3. lifting dumbbells for biceps;

• 4 super series (back/shoulders/triceps)

1. lifting dumbbells to the waist while bent over;
2. raising dumbbells to the sides on the shoulders;
3. Dumbbell row with two hands behind the head for the triceps;

• 5 super series (buttocks/back)

1. gluteal bridge;
2. dumbbell row with one hand from a support;

3) Stretching (10-15 minutes).

Losing excess weight

If your goal is to lose excess weight, get rid of subcutaneous fat, tone your muscles, then a slightly different scheme will work here: create a calorie deficit by reducing daily food intake and increase physical activity.

You should eat less, but move more.

This does not mean that you need to train all day long and reduce your nutrition to a minimum.

Your calorie intake should not fall below 1200 per day. Otherwise, this is fraught with disruption of the menstrual cycle, deterioration in the general condition of the body, the development of chronic fatigue and all the unpleasant consequences.

Workouts aimed at losing body weight are similar in principle to workouts to maintain your current weight. The significant difference is the increase in cardio load. After your main workout, add a long run, brisk walk or elliptical for about 40-50 minutes. This will additionally cause unnecessary fat deposits to burn.

Be sure to monitor your pulse. It should not be more than 160 beats per minute (optimal heart rate for fat burning is from 130 to 160 beats/min).

After such an intense workout, be sure to stretch your muscles. This will allow them to recover faster for the next session, and will also improve flexibility and flexibility.

For fat burning, training on an empty stomach is good (in the first hour after waking up), but lasting no more than 40 minutes. After the night, glycogen reserves are depleted, which means that the breakdown of adipose tissue will immediately begin. At the end of the workout, you need to eat well.

It is better to give preference to foods rich in complex carbohydrates and protein (oatmeal with nuts, chicken with buckwheat, omelet and other options).

Exercising in the gym will contribute to the faster process of losing weight, unlike home workouts. But if you don’t have the opportunity to train in the gym, then home fitness will be very useful.

If weather conditions allow you to train outside your home, then be sure to take advantage of this opportunity!

An example of an outdoor weight loss workout:

1) Warm-up (easy running + joint exercises);
2) Interval running (2 minutes average pace - 1 minute acceleration = 20 minutes);
3) Exercises (circuit training): 2-3 circles of 15 movements

• Squats;
• push ups;
• lunges;
• burpees;
• long jump;
• reverse triceps push-ups;
• press on the grass.

4) Stretching (10 minutes).

Muscle gain

This is a rather long and painstaking process. It is almost impossible to gain clean dry mass. The fact is that you need to create a surplus of calories in your diet, that is, increase the amount of food consumed through complex carbohydrates (cereals, porridge) and proteins (chicken, fish, seafood, meat, eggs). To do this you need to know.

As more food enters your body, your muscles will gradually begin to grow, but at the same time your body fat will increase.

This is a normal process with this diet. The most important thing is to watch what and when you eat. Control will help you get the desired shape faster in the future.

Also keep in mind one important fact that all organisms are different. Your friend may quickly begin to gain muscle, while you will notice that in your case nothing really changes. Don't give up and keep working on yourself. To obtain more detailed information in each specific case, it is better to seek help from a professional trainer, with whom you will discuss all the issues of concern.

When gaining muscle mass, training is more relaxed. During this period, you should not get carried away with cardio exercises. It’s better to eliminate them altogether, since you don’t need additional calorie consumption at this stage.

The training regimen can be different: from 2 to 4 sessions.

At each workout, it is better to work out different muscle groups (muscles are usually divided by day of the week). The number of repetitions is reduced from 20-15 to 10-12. Weight increases slightly and may increase during the bulking period.

Example of a workout for gaining weight in the gym

Day 1 (abs/legs/buttocks).

1) Warm-up (10 minutes)
2) Basic workout:

• squats with a bar on the shoulders (3x12);
• deadlift with a bar (3x12);
• lunges with dumbbells in place (3x12);
• seated leg curl (3x12);
• hyperextension with a weight plate 5 kg (3x15);
• super series for the press (3x20):
• crunches on the mat;
• lifting straight legs while lying down to a right angle;
• crunches in the simulator;

3) Cool down (stretching) 10-15 minutes.

Day 2 (abs/back/biceps).

1) Warm-up (10 minutes);
2) Basic workout:

• EZ-bar pull to the belt (3x12);
• EZ-bar biceps lift (3x12);
• pull of a vertical block behind the head (3x12);
• lifting dumbbells while sitting for biceps with a delay at the end (3x12);
• one-arm dumbbell row to the waist (3x12);
• super series for the press (3x20):
• crunches in the simulator;
• alternately raising straight legs while lying down to an angle of 45 degrees;
• twisting on a mat with pushing a 5 kg pancake up;

3) Cool down (stretching) 10-15 minutes.

Day 3 (abs/chest/shoulders/triceps).

1) Warm-up (10 minutes);
2) Basic workout:

• chest press (3x10);
• raising dumbbells to the sides on the shoulders (3x12);
• French bench press for triceps (3x12);
• dumbbell fly on an incline bench (3x10);
• dumbbell row with two hands from behind the head (3x12);
• super series for the press (3x20):
• crunches on a fitball;
• press on the elbows in the simulator;
• plank (1 minute);

3) Cool down (stretching) 10-15 minutes.

Workouts for gaining weight at home

If we talk about gaining weight at home, it is unlikely to be successful. As a rule, there is not enough equipment for such training.

There is also a good chance that you will need help performing exercises with unusual (heavier) weights. In the gym there will always be trainers or ordinary people who will monitor the exercise, hand you the barbell or remove it, for example, from your chest when there is no strength left at the end of the workout.

At home, you simply recover after training, eat right, sleep well, and then your muscles will definitely be doomed to grow.

After you have gained a sufficient amount of muscle and noticeably gained volume in the right places, you can move on to the next stage - getting rid of subcutaneous fat.

Here the information from the section will come to your aid. The training will be more dynamic in nature, and cardio will be actively involved.

It is possible that during this period you will need to additionally use sports nutrition so that when burning fat you do not lose hard-earned muscles. For this information, it is better to contact a professional trainer who will competently select suitable products for you based on your goals and initial data.

Professional training

If at some point you decide to move further in a sports direction (for example, to compete at high-level competitions), then you need to qualitatively change your approach to training. Naturally, in this situation, we are no longer talking about home workouts - only the gym or special rooms for sports areas.

To achieve maximum results, you need to find a trainer who will work with you on an ongoing basis, track your progress, monitor your nutrition and advise on various issues.

Even if you think that you have enough knowledge and experience in this area and can cope with all the difficulties alone, this is a big misconception.

And only then will we be healthy. Our body will say “thank you.” You will receive a wonderful bonus in the form of a toned, slender body that attracts attention and speaks of inner balance and harmony.

One visit to your local gym and you feel like you're entering a matrix: lots of equipment and you're not sure you know how to use it. In this article we will look at what types of exercise equipment there are in the gym and how to exercise on them.

Below you will find reviews of the most popular sports equipment, their types, what they are intended for and how to use each of them for maximum results. All descriptions are accompanied by photos of the equipment itself, the muscle groups they work, and a video with the correct technique for performing the exercises.

We have compiled this equipment guide to provide detailed information about all types of fitness club equipment in one place and how to use them. This guide will help you create an effective exercise program.

Description: In the case of performing squat exercises. In fitness and strength training, this exercise trains your body completely. All serious training programs should include this machine.

Pro tip: Squat until your thighs are parallel to the floor. Squatting this low is essential for proper execution and ultimately a strong core, legs, and back.

Try to keep your knees level with your toes, and your buttocks should arch as you squat. Don't arch your back, keep your head up and tighten your abs to make the squat easier.

The placement of your legs should be slightly wider than hip width, and both legs should point slightly outward.

Working muscles: Squats primarily target the hips, joints, glutes, quads, and hamstrings.

Video

Barbell

Description:

An additional part to the squat rack. The barbell is the most important element for strength training, it holds free weights or sometimes weights (plates) are attached to its ends.

Pro tip: The barbell is perhaps the most versatile of all gym equipment. You can do hundreds of different exercises with these iron bars.

A common technique used in barbell exercises is to have good posture and keep your body from swinging; so that your body remains stabilized, such as when doing exercises on a machine.

Because it's very easy to cheat and swing your body to make the exercise easier, so when using a barbell this way comes a word of caution - injury.

It is extremely important to remain careful when performing exercises with a barbell, especially when lifting it from the floor or vice versa, as this is when the risk of injury is especially high!

Working muscles: Almost every muscle is used when training with a barbell, especially when performing deadlifts. To better understand what exercises to perform and what muscles they affect, check out "hundreds of barbell exercises" (link) and try them the next time you're at the gym.

Video:

Bench Press

Description: Used for an upper body training exercise where you lift a weight upward while lying on your back. Do you want perfect breasts? To do this, use this particular simulator.

Pro tip: When you do the chest press, don't arch your back; this means your feet are too low. Try not to move the barbell away from your chest, even if you think it makes you look super macho.

Also, do not lower the barbell onto your neck or stomach, as this can cause serious harm as you carry excessive weight and lose control, even momentarily.

Finally, don't lock your elbows as you lift the barbell fully, keep your head, legs, and back straight.

Working muscles: Biceps, triceps, latissimus dorsi, chest, upper back. There are many techniques for performing chest presses, but the 3 most important are: close grip, wide grip and narrow grip with elbows inward.

Incline Bench Press

Description: At its core, it is an elevated bench press, but the elevation affects the muscles used.

Pro tip: Typical mistakes that people tend to make when doing incline presses are setting the bench at an acute angle (more than 50 degrees), arching your back, moving the barbell away from your chest, locking your elbows.

Try to avoid the above mistakes by keeping your body straight and keeping the incline of the bench below 50 degrees.

Finally, the position of your thumb is important. Wrap your thumbs around the bar as opposed to your fingers, this is a more natural grip and safer for lifting.

What muscles does it work? The upper chest is angled, as are the shoulders and triceps. Dumbbells are also often used instead of a barbell.

Hummer - lever trainer

Description: A favorite among athletes, it focuses on explosive strength.

Pro tip: When using the machine, do not put too much stress on your triceps. Also avoid locking your elbows when lifting weights, and also try to maintain equal strength in your arms.

Target muscles: Different lever trainers target different muscle groups. First of all, the chest, then the shoulders and triceps, trapezius, etc.

Description: The machine is very versatile in terms of the number of exercises and types of exercises that can be performed by attaching handles to the end of the cables.

Pro tip: When you use a machine, it is very important to use the correct weight. If you are underweight, you will not work effectively; if you are overweight, you will overexert your muscles, which can lead to injury.

There are many different types of exercises that you can do on this machine. Such as the press, which affects your traps, shoulders and triceps. There is also a one-arm crossover, which also affects the trapezius and shoulders, but also the biceps.

All these types of exercises make the machine one of the most powerful anywhere.

Muscles involved: The connected design and versatility allow you to significantly hit every muscle in the body. The example below demonstrates a cable crossover exercise targeting the chest and shoulders.

Description: The first piece of equipment that most people think of when they hear “bodybuilding”. Different weights, but the same concept, handles with plates on opposite sides. An integral part of any training program. There are even adjustable weight dumbbells.

Pro tip: Dumbbells have many advantages, mainly that they are not expensive compared to other exercise machines. But when used correctly, they can offer as much, if not more, than some more profitable equipment.

When you work with dumbbells, try not to lock your elbows and don't force yourself to do the last few reps unless you have a friend or spotter nearby at the gym.

Dumbbells force you to work other muscles, even if you are training some of the primary ones; this happens because your body maintains balance and all the stabilizer muscles come into play.

What muscles can be pumped up: You can build good muscles with dumbbells. Below is an example of a seated dumbbell press and dumbbell extension. These exercises work the biceps, shoulders and triceps. Muscles you can train with dumbbells: chest, shoulders, traps, biceps, latissimus dorsi, glutes, quads, hamstrings and calves.

Pull-up bar

Description: The best tool for exercising and strengthening your upper body. You can do pull-ups with any grip, although the palms-in grip is the most popular. Different grips and hand positions affect different muscle groups. You raise your body until your chin is above the horizontal bar.

Pro tip: Pull-ups are very difficult, especially for beginners. That's why you should master them. They are really good, and yes, very difficult. Train the upper body.

When performing the exercise, your movements should be vertical, smooth and complete. After a while, if you become an expert at this, you will be able to put weight on your lower back for added resistance.

If you're a beginner, you might want to start with a lat pulldown machine, which will build up your muscles and prepare them for pull-ups.

Common mistakes: performing the exercise quickly, with uneven movements, rocking the body, bending the torso forward to get help from the pectoral muscles, bending the knees to push.

Finally, don't straighten your arms completely as you move down.

Working muscles: Torso, arms, shoulders, abs, pelvic muscles, arms and forearms. Different types of pull-ups target different muscle groups. There are several most common types of pull-ups: behind the neck, to the body, inside grip, wide grip.

Description: Used to strengthen the latissimus dorsi muscles, or alar muscles as they are called. Pull the weight towards you, keeping your elbows and back straight. Google a picture of Bruce Lee and you will see the wings you can achieve with this machine.

Tips from a pro: This may seem counterintuitive to some people, but don't lower the bar to your stomach; if you do this, it means you are lifting underweight.

Avoid bending your torso to get help from your chest and abs, and complete all movements when using the machine. Your grip should not be too wide and it should be even.

Target muscles: Upper and lower back. Partially biceps and latissimus dorsi (as can be seen from the name of the machine).

Description: Lift the weight with your quadriceps, holding it straight for a couple of seconds. This machine is suitable if you are recovering from an injury or simply trying to strengthen your quadriceps.

Tips from a pro: Avoid rotating your hips when lifting the weight as well as when lowering it. Avoid sudden movements just to get faster, remember that form trumps everything else in bodybuilding.

Flexing and/or straightening the leg does not change the work done by the quadriceps.

Muscles used: Quadriceps, glutes.

Leg Curl Trainer

Description: Lying on your stomach and looking at the floor, lift your legs towards your lower back. Squeeze your legs at the top and hold for a few seconds, feeling the contraction in your hamstrings. A good exercise machine for maintaining muscle tone and building strength in the legs.

Pro tip: In addition to lying leg curls, some of the most popular types of exercises are: toes in, toes out, single leg, standing, and seated.

The most common mistakes are: lifting your knees as you lower the weight, lifting the weight too quickly to speed up the execution, placing your knees out of line.

Interestingly, this machine (either lying down or standing) is more specific and safer, but is just as effective as the bent over row (deadlift) when it targets the hamstrings.

Even if the machine uses less weight, the bent-over row on the other hand works with more weight, but this is due to the fact that you are also training other muscles.

Muscles used: Biceps femoris, hamstrings, gracilis, sartorius, gastrocnemius, popliteus.

Hyperextension machine

Description: While on the machine at an angle, face down, move your upper body up and down. It's not uncommon to perform the exercise with weights on your chest to increase intensity, but be careful as rushing through this can lead to injury.

Tips from a pro: As you perform the exercise, especially if you're using free weights for added resistance, make sure you don't lift your torso too high. Also, don't jump when revving, take your time and stay in shape.

It is considered dangerous to turn when you rise and lift your torso, as well as to relax your hip on the machine pad without the ability to bend.

Hyperextension is a good way to train your lower back. Moreover, this is a fairly simple exercise and those new to the gym should not have any problems.

Muscles used: Erector spinae, quadratus lumborum, iliocostalis, latissimus dorsi, spinalis, multifidus, gluteus maximus, hamstrings. Essentially the glutes and hamstrings.

Description: Holding the handles (one in each hand), lower and raise your body. It is important to maintain good form to avoid any shoulder injuries.

This is a great alternative to the head-down bench press, but the parallel bars exercises require more strength. Therefore, although it is generally not recommended for beginners, it does not prevent it from being easier to perform.

When you do push-ups, it will seem like your triceps are doing all the work and all the stress is on them. However, it is very important to focus on the pectoral muscles too.

You should feel a stretch as you push up, then a contraction as you lift your body. Always perform this exercise slowly unless you are a professional athlete. Finally, avoid doing the exercises if you have injured your elbow or shoulder.

Muscles used: Shoulders, triceps, lower chest. Push-ups can be performed with or without weights, keeping your body upright.

Smith machine

Description: A machine that helps with barbell squats. Think of it like a squat rack where you don't have anyone to help you perform the exercise. A very good machine for practicing squats. If you have injured your back, then you should use a Smith machine to strengthen it.

Tips from a pro: There are many exercises you can do on a Smith machine that may seem the same as other exercise machines. But remember that when working with it you can perform many of the above-mentioned exercises.

The machine helps you by keeping the selected weight constant so you can pick it up from any position.

The main advantage of the simulator is that you can train in the gym on your own when you don’t have anyone to back you up, but you want to be safe; simply turn and lock the bar. It is ideal for squats on your own due to the balance provided by the machine.

One of the advantages of the machine can also be a disadvantage if you are not careful. It provides balance, which may make you want to lock your elbows when lifting the barbell. Try to avoid this.

Muscles used: When working with the simulator, all muscle groups can be involved. One of the most popular exercises is the standing press (military press), shown below. Focuses on training the shoulders, triceps and trapezius.

Biceps bench (Scott bench)

Description: When sitting, the bench helps isolate and train the biceps. An ideal machine for beginners to start training biceps by using a lighter barbell and moving it up and down, or lowering the weight.

Pro tip: Sit on a bench, place your armpits at the top of the machine, and rest your biceps on the pad. Follow this technique regardless of the exercise you are performing.

Contrary to popular belief, this exercise is not excellent at building biceps peaks. But it prevents you from “cheating” when training and ensures precise muscle contraction.

Do not extend your arm too far, as this may cause injury. Also, do not move your body when lowering the weight. The most important thing is not to use too much weight and do not combine this with excessive lowering of the barbell or dumbbell.

Muscles used: Biceps, shoulders, forearms.

Description: Designed for the press. Similar to a hyperextension machine. It is important to practice and maintain good form with this machine. Especially if you decide to train with additional weight.

Pro tip: Doing this exercise forces your hips to flex, which engages the muscles that work in this area, particularly the lower back and anterior quadriceps.

So, it's not as specific as just doing abs, so make sure you feel the muscles because more than one muscle group needs to be engaged when doing the exercise.

A few types of squats to try: crunch, weighted, incline, upright.

Muscles used: Abs (rectus abdominis). Also internal and external abdominal muscles, lumbar, quadriceps, transverse abdominal (pyramidal) muscles.

Leg press platform

Description: The main simulator for training legs. Lying on your back, lift the platform up without straightening your joints.

Pro tip: This machine is as good as the squat machine because it strengthens and develops the muscles, meanwhile, the machine is also good for protecting the back as it holds it in a certain position.

The most common mistakes made when working with a machine: lifting the hips while reducing weight. It is also recommended to avoid locking your knees while your legs are fully extended.

Incomplete and/or exaggerated movement will also not result in an effective workout. Finally, avoid using too much or too little weight, and be sure to lift the platform evenly with both feet.

Muscles used: Quadriceps, gluteus maximus, hip adductors, hamstrings.

Exercise machine for HAKK squats

Description: Combines a leg press machine and a squat machine. Another good exercise machine to use on leg day.

Pro tip: Common mistakes made when working with a machine: squatting too low with a heavy load, which is called a deep squat.

Another mistake is fixing the knees when lifting the weight up. This is dangerous because you are putting weight on the ligaments instead of the muscles in your legs. In addition to this, if you push unevenly, it will also result in poor form.

The gluteal muscles are the longest and strongest in our body, so you need to use really heavy weights to develop them. Interestingly enough they are not used when walking, check if in doubt!

Muscles used: Glutes, quads, adductor magnus, hamstrings, lower back and spine.

Description: Lift the weight up through your feet by pushing out using your toes. There are different types of exercise machines, but the one pictured above is the most common.

Pro tip: Correct execution involves sitting with your knees bent at a right angle on your toes on a footrest. Your heels should be free during exercise.

Raise your heels as high as possible, pressing down on the pillows as much as possible. Once you reach maximum height, hold for a few seconds and then slowly return to the starting position. Also remember to breathe naturally while doing the exercise.

Don't jump without keeping the weight under control, and avoid lifting one leg when finishing a set. Remove the weight first, then the legs.

Target muscles: Mainly caviar. Secondary muscles include: peroneus longus and brevis, gastrocnemius, tibialis and plantaris.

Exercise machine for abducting and abducting legs

Description: Open and close your legs, pushing the resistance of the weight outward. The most popular leg trainer among women, ideal for training legs and buttocks.

Tips from a pro: This is a very specific exercise for the hip adductors, partly for the adductors magnus. The simulator is good for both beginners and professionals.

To avoid injury, make sure you have warmed up well before using the machine.

Never rush and perform the exercise slowly, as making sudden movements can damage the muscles.

Once you've warmed up, avoid these mistakes when working with the machine: working with insufficient weight, spreading your legs too wide, doing the exercise too quickly.

Working muscles: Adductor muscles of the thigh, mainly. Secondary muscles: gluteus maximus, pectineus, gracilis, quadratus femoris, obturator externus, iliopsoas, hamstrings.

Butterfly trainer for babies

Description: This type of machine is designed for isolation exercises and chest training. A favorite for beginner bodybuilders because it has a unique movement that is fun to perform.

Pro tip: To use the machine correctly, sit down and lean your elbows back at a 90-degree angle at mid-chest level. Then bring your hands together in front of your face.

Inhale as you bring your arms together, as far as you are flexible (but be careful when working with heavy weights), exhale as you open your arms.

Common mistakes include moving too little or too much. Small ones reduce the effect of exercise, while large ones can lead to injury. Do not separate your elbows from the planks.

Target muscle groups: Pectorals (pectorals) and shoulders (deltoids).

Description: Kettlebells have become very popular in the fitness world, and there are many exercises you can do with kettlebells. Fitness enthusiasts use them for strength or cardio training. Watch a video about different ways to use kettlebells.

Working muscles: Many muscle groups. Depends on the exercise you choose.

Crossfit ball

Description: Combine with crouching, throwing and catching it. Repeat over and over again. Ideal for those who are focused or want to incorporate cardio and aerobic exercise into their routine.

Working muscles: Legs, core muscles, pectoral muscles, shoulders, abs.

Foam roller

Description: Ideal for relieving muscle pain, strains and increasing flexibility. The best way to use a foam roller is to incorporate it into your routine, this will reduce stress on your body and help with circulation.

Target muscles: All. But you can also choose between muscle groups.

Description: The most versatile tool for fitness enthusiasts. There are many exercises for working with the ball. A great way to use the machine is for injury recovery, stretching, and balance. Typically, fitness enthusiasts have such a ball in their home gyms, or simply use it at home at any appropriate time.

Target muscles: All muscle groups can be used when working with a fitball.

Use this guide to master sports equipment

The good thing is that once you learn all the names and types of exercise equipment, you will be relieved of the initial shock and intimidation. The more you learn, the less fear you have of choosing the wrong exercise machine or being a laughing stock.

This guide will help you become well versed in the machines and you will be equipped with knowledge about the most popular equipment and the workouts that go with it. With its help, you will also be prepared to even build your own gym if you rent or own a house with spacious rooms.

Important things to remember when using exercise machines

It is important to have a clear understanding of the equipment you have in your gym or when building it, as this will help you achieve your desired bodybuilding and fitness results.

Another important thing to mention is that proper form when using these machines cannot be overemphasized. When choosing between using more weight on the machine or maintaining proper positioning with less weight, always choose the second option based on your fitness level.

This will help you achieve better results, but more importantly, avoid injury.

Now you are all completely ready for the gym!

Using this guide, you will now be able to confidently identify the name of the exercise equipment, and from the above list, you will also get an idea of ​​the price of exercise equipment when building your own gym.

We hope you found this guide helpful and we hope you use it in your fitness routine. As always, let us know if we've missed anything that you feel should be here!

When you decide that it would be nice to start visiting a gym or a “rocking chair”, it means that you have decided to take up fitness to take care of your health. make your body strong. strong and beautiful. For example, older people remember the gym when problems with excess weight have already appeared, someone has stopped liking themselves, or has encountered the first signs or other problems with weight loss.

To understand. how to exercise correctly in the gym and achieve the results you need, you need to understand what fitness is in general?

What is fitness?

Do you know what fitness is? Fitness (English fitness, from the verb “to fit” - to fit, to be in good shape) - in a broader sense - is the general physical fitness of the human body.

In a narrow sense, fitness is a healing technique that allows you to change the shape of your body and its weight and permanently consolidate the achieved result. It includes physical training combined with a properly selected diet.

Exercises and diet in fitness are selected individually - depending on contraindications, age, health status, structure and characteristics of the figure.

That's why. When you go to the gym, gym or rocking chair, this is just the right place to improve your health. muscle pumping and figure correction.

In general, reasons. forcing people to go to the gym or gym are the same. Women or girls start visiting the gym. to lose weight or pump up your butt and abs. legs, make the body beautiful. Men become stronger and more resilient. In general terms, everyone’s goals and objectives are approximately the same.

Wellness techniques

There are a lot of health-improving techniques, but they are all aimed at a person’s physical fitness. Physical fitness consists of the following elements:

As you can see, develop everything for you that lags behind. Need to say. that strength exercises play a significant role in maintaining the health of the common man, as well as in preparing an athlete, since with weak muscles, a runner will not be able to run fast, a weightlifter will not be able to lift a barbell, or a swimmer will not be able to swim. Even playing chess requires good physical training.

Here's what grandmaster Sergei Karjakin, Magnus Carlsen's main rival in the fight for the chess crown, said:

Chess games last seven hours or more. In order to psychologically and physically withstand the load without losing concentration, I need good physical preparation.

Clothes for fitness or what to wear to the gym for girls and men

A few words about clothes for training in the gym or gym. Fitness clothing is usually sportswear specifically designed for indoor training.

There are no particular problems with choosing sportswear now, so you need to buy it in specialized sports stores and enjoy the beautiful and comfortable uniform. Branded items, as a rule, retain their shape, do not stretch and will last you for many years.

For example, leggings do not stretch and also have a compression effect, that is, they constantly compress our limbs with varying degrees of compression. Such clothing helps to cope with stress without compromising health. There is an opinion that “compression” reduces the heart rate during training by two to three beats per minute.

Women's fitness clothing

What should a girl wear to fitness? Women's fitness clothing. However, like men's, it is made of materials that can absorb excess moisture. This will allow you to feel cool throughout your workout. In addition, there is no chance that your body will overheat.

The material for such clothing is usually polyester, lycra or spandex. In some branded items, manufacturers add special fibers, COOLMAX or SUPPLEX. These fibers are able to regulate body temperature.

Cotton clothing is good in cases where the load will not be heavy, that is, where you will not sweat much. For example, during warm-up and stretching. Due to excessive sweating, such clothes will get wet and stick to the body, and even stretch out. Agree that it is not very comfortable.

What to wear to fitness for overweight women

Give preference to elastic models that do not restrict movement. These are the same branded items. They must be made of breathable fabric. Clothes should not be too tight. The most important thing is not to be ashamed of your body. Everyone came to the gym to train, so train, achieve your goal.

Fitness - clothes for pregnant women

Keeping yourself in good condition is also important for pregnant women. Fitness classes are not contraindicated, but recommended. It is clear that this all happens in a mild form with a little person inside.

For expectant mothers, clothing should be:

• comfortable, not to interfere with the performance of certain exercises;
• there should not be a lot of it, frills, ruffles, etc. are inappropriate;
• the body must breathe, and therefore choose T-shirts, T-shirts or tunics of a loose fit, leggings with a wide elastic band that does not compress the body;
• Fitness clothing for pregnant women should be made of hygroscopic and natural fabric (cotton, linen); in summer it should not overheat the body, and in winter it should protect from the cold.

Workout in the gym

Gym training includes. as a rule, a set of some kind of exercises, let them be exercises with weights or your own body, crossfit or tai-bo. The important thing is that any workout should begin with a warm-up. The following are good for warming up in the gym: treadmill, orbitrack, bicycle, elliptical, stepper. If possible, then in the park.

The decision has been made - there will be training equipment and sports! For example, it will be an independent “swimming”, that is, without an instructor. But here’s a dilemma: how to work out in the gym without a trainer?

Many understandable and not so understandable designs can confuse a girl who sees them for the first time. But understanding their work and learning how to perform exercises on them without errors can sometimes be very difficult. But it's not all that scary. You can always contact the gym instructor on duty, who will tell you the principle of the design and operation of the simulator. For safety reasons, the trainer on duty is obliged to tell the beginner about the features of the simulators, showing them the basic exercises. But he is not obliged to draw up training programs and should not control the progress of further training.

Personal trainer: what are its advantages and disadvantages?

This person performs the task of drawing up an individual training plan suitable for a particular girl, and also monitors the correct execution of the technique and the effectiveness of the classes.

The advantages of working with a personal trainer include the following:

With all the advantages of a personal trainer, it is worth noting the possible disadvantages:

• the cost of classes under the guidance of an instructor is not always affordable for a woman who wants to have a good figure;
• the opportunity to get to a non-professional or a person who is just starting his coaching career, in this case all the advantages and advantages will be crossed out with a thick line.

Pros and cons of self-study

Statistics say that more than half of the people who come to work out in gyms prefer to do without trainers. Independent training will be appropriate when you need to tone yourself up and tighten your figure a little. If the goal is to gain muscle mass, then it will be difficult to do without the help of a trainer.

The positive aspects of training without a coach include:

1. There is an abundance of opportunities for communication and improving your sociability, this includes searching for information on the Internet, communicating on forums and just in the gym with other athletes.
2. Saving money by not paying a trainer.
3. The ability to change the training time, since you do not need to adhere to the trainer’s strict schedule.

All the negative aspects of working out in a gym without an instructor flow smoothly from all the advantages of the latter. The trainer, with an experienced eye, will notice inaccuracies in performing the exercises, skillfully correct the correct body position and force the necessary muscles to work. Without it, it is more difficult to adhere to the regularity of exercise, which is half the success of all training. All responsibility for her own safety falls on the shoulders of the girl who came to the hall.

How to exercise correctly in the gym without a trainer

In order to lose weight without a trainer and get full loads from exercise, there are a number of recommendations that you should follow strictly.

Warm-up
All athletes, not just beginners, are supposed to start training with a warm-up. Warm-up exercises prepare your muscles for the upcoming load and reduce the likelihood of injury. After warming up, muscles are more flexible and respond better to movements in exercises.

One of the warm-up options is cardio exercise. To carry it out, you need to work for about 5 minutes on one of the exercise machines: a treadmill, a bicycle or a stepper.

Swinging and rotational movements
These exercises prepare all the joints of the body. You should start from the top, that is, from the head, and go down to the very feet.

The head needs to be tilted and turned in different directions. It is not recommended to rotate it due to the high risk of injury. After this, you need to pull your shoulders up and down and swing your arms, and you need to swing and rotate at the shoulder joints, then at the elbows. The next thing to rotate is the body and pelvis. Finish with the knee and ankle joints.

Exercises on simulators
Before you start exercising on the machines yourself, it is recommended to watch a video that shows the correct technique and focuses on correct body position.

When choosing the weight of the loads on the simulators, you need to set it so that you have enough strength for two dozen repetitions. Beginner athletes should leave the equipment aside. It is a source of increased danger, so it is better not to take it until you have sufficient confidence in your abilities.

The sequence of muscle training is determined as follows: first the hips are loaded, followed by the back and chest, followed by the shoulders and arms, and finished with the press. Following this list, you need to choose exercise equipment from among those presented in the gym.

Final exercise
In order to avoid discomfort the next day, due to the abundance of lactic acid in the muscles, you need to return to cardio equipment. A light jog or ride at a calm pace on an exercise bike for 5 minutes will speed up the recovery process in muscle tissue.

Wishes and advice

When determining for yourself how best to exercise with or without a coach, it is worth objectively considering the pros and cons. As a recommendation, you can listen to the advice of professionals that you need to conduct at least a few lessons with a trainer. During this time, the muscles will get stronger and remember the correct movement, and after that you can safely go to the gym without an accompanying person.