Home workouts for girls: a ready-made exercise plan for the whole body. Training plan for girls in the gym for a week General training for girls in the gym

This article is similar to the designer. It describes three strength workouts, each of which works all muscle groups, cardio on machines and two circular ones. How to combine them depends on your goal.

How are training programs different?

1. Training program for girls who want to lose weight

Combine strength and cardio training. The latter will allow Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults spend more calories, and strength exercises will pump up your muscles and help your thin body look even better.

• How often to exercise. To reach your goal, set aside time each week for 3 strength training sessions and 2 cardio sessions. The latter can be of two types: 30–60 minutes on cardio equipment or 20–30 minutes of intense circuit training if you are not ready to go to the gym five times a week.
• How much exercise to do?
• How to eat. Create a calorie deficit: spend more than you consume.

2. Training program for girls who want to build muscles

If you don't have extra pounds, eliminate cardio exercises and focus on strength training.

• How often to exercise. Plan 3 of these workouts per week with at least 48 hours of rest in between.
• How much exercise to do? Unless otherwise directed, do 5 sets of 6–12 reps.
• How to eat. Add more foods to your diet, or buy protein powder. To build muscle, you should consume 2 grams of protein per kilogram of body weight.

3. Training program for girls who want to be in good shape

You need both cardio and strength training. The first will help you become more resilient, pump up your heart and respiratory system. The second will make you stronger.

• How often to exercise. Count on 3 strength training sessions per week. At the end of each session, exercise on cardio equipment for 15–20 minutes.
• How much exercise to do? Unless otherwise directed, do 3 sets of 6-12 reps.
• How to eat. Try to eat a healthy diet, eating more vegetables and fruits and at least 1.8 grams of protein per kilogram of body weight.

If you have problems with the cardiovascular system or, consult your doctor before going to the gym. If you have old injuries, problems with the spine, or joint pain, it is better to find a good trainer.

What should strength training be like?

Regardless of the program, every strength training begins with a warm-up. It must be done in the following order:

1. Joint warm-up. Rotate the joints of your arms and legs 10 times in each direction, bend and turn your body and neck.
2. 5-10 minutes of light cardio. Any suitable exercise machine will do: treadmill, stepper, ellipse, exercise bike. If everything is busy, jump rope.

In addition, before each exercise with a large weight, you need an additional warm-up with a small one. This will prepare the target muscles for work and protect you from injury. For example, if you are going to squat with a 50 kg barbell, do 5 reps with the bar, then 3 reps with 30 kg and 3 reps with 40 kg. Only then proceed to the main load.

Select the working weight so that the last repetitions of the approach are difficult, but without changing the technique: jerks, twisted back and unnecessary bends. If they appear, take a lighter weight or number of repetitions.

Rest 60–90 seconds between sets and 1–2 minutes between exercises.

I strength training

Ab crunches

Works the abdominal muscles.

Lie on your back, place your feet on the floor, put your hands behind your head. Raise your body so that your shoulder blades lift off the floor and your lower back remains pressed. Do not put pressure on your head with your hands, your fingers only touch the back of your head, the movement is made by tensing the abdominal muscles, not the neck.

Perform 3 sets of 15–20 reps.

Hyperextension

Pumps up the back extensors, buttocks and back of the thigh.

Place your feet on the hyperextension machine and place your hands behind your head. Keeping your back straight, lower your body and then lift it up. At the top, look at the wall in front of you. Avoid jerking and sudden movements, perform the exercise smoothly and under control.

Do 3 sets of 15 reps. In the future, you can increase the number of repetitions to 20–25.

Loads the hips, buttocks and core muscles.

Place your feet slightly wider than straightened shoulders, bring your shoulder blades together, turn your toes slightly to the sides. Move your pelvis back, bend slightly at the lower back and inhale into a squat. Keep your back straight and look forward.

Squat until your thighs are parallel to the floor. If it doesn’t make your knees turn inward and your back remains straight, try squatting lower. If your back is rounded, return to the previous position, that is, again make your thighs parallel to the floor.

Exhale as you come out of the squat.

Start with a 15 or 20 kg bar and gradually increase the load. Keep an eye on your equipment at all times.

Pumps up the back muscles.

Sit on a bench with your feet flat on the floor. Grab the handle with a straight (back) or reverse (biceps) grip. possible every week. Squeeze your shoulder blades, lower your shoulders, straighten your back. As you exhale, pull the handle until it touches your chest. The body does not lean back, the shoulders are lowered, the shoulder blades are brought together.

Return the pen and repeat the exercise.

Good load on the buttocks.

Prepare the barbell, sit next to the bench and place the bar on your feet. Lean your back on the bench, bend your knees, place your feet on the floor. Supporting the barbell with your hands, place it on your pelvis. Lift it off the floor, distribute the weight between the fulcrum on the bench and your feet on the floor.

By tensing the gluteal muscles, push your pelvis up until the hip joint is completely straightened. Lower yourself and repeat.

Pumps up the pectoral muscles and triceps.

Lie down on a bench press with your feet flat on the floor. Using a straight, shoulder-width grip, grab the barbell. Remove it from the racks, lower it until it touches your chest and squeeze it back out.

Strengthens the shoulders.

Stand straight, raise your arms with dumbbells to the sides to shoulder level and lower them back. Keep your elbows slightly bent so as not to overload the joint.

II strength training

Pump the rectus abdominis muscle with an emphasis on the lower part (lower abs).

Lie down on a bench and grab its edge with your hands. Raise your legs and bend your knees.

Raise your legs even higher and lift your pelvis off the bench. Return to the starting position.

Do 3 sets of 20 reps.

Hyperextension

Pumps up the legs, buttocks and core muscles.

Hold the dumbbells at arm's length. Lunge forward, touching the floor with the knee of your back leg. Make sure your front knee does not extend beyond your toes.

Stand up and lunge with your other leg. You can do it on the move or, if the room is crowded, on the spot.

If you want to additionally target your core and shoulders, try another variation: overhead dumbbell lifts.

Do two sets on each arm.

Loads the back muscles.

Place your left hand and knee on a support, such as a bench or box. Straighten your back, lower your shoulders and arm with the dumbbell, bring your shoulder blades together.

Pull the dumbbell to your waist and lower it again. It is very important to pull towards the belt, and not to the chest, not to raise your shoulders or spread your shoulder blades. Otherwise, you will shift the emphasis from your arms to your back muscles.

Barbell deadlift

Pumps up the buttocks and back extensors.

Stand close to the barbell so that the bar is above the laces of your sneakers. Squat down, moving your pelvis back. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart. Keep your back straight throughout the exercise.

Raise the barbell, fully extend your hip joint, then return to the starting position.

Pumps up the pectoral muscles and loads the shoulders.

Lie down on a bench, press your feet to the floor, raise the dumbbells in front of you so that your palms are facing each other. Raise the dumbbells out to the sides, keeping your elbows slightly bent to protect your joints. Turn your palms toward the ceiling at the lowest point.

Bring your arms together and repeat.

Loads the triceps.

Find support: a box, a bench, a stack of steps. Turn your back to her, place your hands on her, straighten your knees. Do a reverse push-up until your shoulders are parallel to the floor, but not lower. Return to the starting position.

Do 3-5 sets of 10-15 reps.

III strength training

Ab crunches

Perform 3 sets of 15–20 reps. The technique is described in the first strength training.

Hyperextension

Do 3 sets of 15 reps. The technique is described in the first strength training.

Loads the muscles of the legs and buttocks, pumps the inner thigh well.

Take one in your hands. Place your feet so that they are twice as wide as your shoulders and your toes point to the sides. Move your pelvis back, bend slightly at the lower back.

Do a squat, spreading your knees out to the sides. Do not bend your back: it should be straight and tense throughout the entire exercise.

Pumps up the back muscles and biceps of the shoulder.

Take the barbell with an overhand grip slightly wider than shoulder width, tilt your body until it is parallel to the floor. Bend your arms, bring your shoulder blades together and bring the projectile to your waist, and then lower it. Do not straighten up until you finish the exercise: the body should be parallel to the floor or close to it.

Works the chest, triceps and shoulders.

Raise the barbell to your chest, bring your elbows forward a little, lower your shoulders, bend your lower back slightly. From this position, squeeze the projectile upward and move it behind your head.

Look straight ahead at all times. When the barbell passes your face, do not lift your chin. Instead, pull it in.

Pumps up the extensor muscles of the back, buttocks and back of the thigh.

The Romanian deadlift differs from the classic deadlift in that you bend your knees minimally and at the lowest point you do not place the barbell on the floor, but bring it to the middle of your shin. The back remains straight throughout the entire exercise.

An effective exercise for pumping up the buttocks.

Turn your face to the exercise machine, put a special belt on your leg and attach it to the lower block. Take your leg back and return it back.

What should cardio workouts be like?

Cardio on machines

If yours is larger than normal, you should not run on the treadmill: this will put too much stress on your joints. Instead, choose a brisk uphill walk (you can adjust the incline on the treadmill), exercise bike, elliptical, stepper or airbike.

Perform cardio at a moderate intensity so that you can last without slowing down. The main thing is to increase your heart rate and keep it at this level for the right time.

If long, monotonous cardio makes you sad, try doing it with headphones. If this doesn't help, choose intense circuit training with your own weight. They are also suitable for those who cannot go to the gym five times a week.

Circuit training

This is when you perform several exercises in a row on different muscle groups, usually with little or no rest, and then start over. Circular training is good because it allows you to reduce rest time: some muscles have time to recover while others are working, and your heart rate remains elevated, as does calorie expenditure.

Here's an example of a bodyweight circuit workout. You need to do 5 laps without a break. If you feel out of breath, rest for 30 seconds to one minute and continue exercising.

And another circular one. This time it’s interval, that is, with a clear time frame. You work for 30 seconds and then rest for the same amount. In total you need to complete 6 laps.

Gym programs for girls differ from men's gyms. It is difficult for women to work to the point of exhaustion with a certain muscle group due to physiology. The principle is an even load with numerous repetitions.

Exercise programs for girls are suitable for shaping, cutting, and developing muscle mass. can be interchanged and supplemented with isolated practices.

Workout program for women in the gym for Monday

1. We hold a dumbbell or disk between widely spaced legs.
2. We move our hips back, synchronizing the movements of the pelvis and arms, and lower ourselves along with the load.

It tightens the inner thighs and gluteal muscles. Instead of a projectile, you can put a bar on your shoulders.

The gym program always includes.

1. We take the shells in our hands and lower them in a free hang.
2. We step forward with one foot, lower the other until it is parallel to the floor.
3. Bend the knee of the exposed limb at a right angle.
4. After a short cool-down, we rise using the power of our quadriceps. (4x12).

Bench press

Compared to the gym The female one is characterized by low intensity and frequent repetitions. designed to give shape to arms, shoulders, chest.

1. We sit down on the bench.
2. We grab the bar with a straight grip.
3. Remove the projectile and lower it until it touches the chest (4x10).

Front squats with weights

Professional programs involve working with free weights.
We perform squats by analogy with the classic ones, but we take the bar with crossed palms and bring it to the shoulders.

Reduction of legs

Focused practice from the Women's Gym program structures the lower core. The technology is simple:

1. sit down, adjust the weight;
2. press your hips against the pillows;
3. we bring and spread our legs at a given pace.

Working on the block

A variable technique called “crossover” perfectly works the chest muscles, giving it a beautiful shape. Performed from any position, with different torso inclination, with one or both hands.

If this is a training program for beginner girls, it is advisable to start with a vertical body position.

1. On a simulator with a double block we set 15 kg.
2. We stand in the middle of the structure, with all our might we pull the side handles towards the waist along an arcuate path.
3. We linger at the midpoint of the body and return the load to its place with a controlled movement.
4. If it is difficult to maintain balance, put your foot forward. We work with our shoulders, do not press our elbows to the body (4x15).

Video instruction on raising arms with dumbbells on a bench and bringing arms together in a chest block.

Friday training program for girls

Supersets for experienced athletes:

1. Bench press.
2. Squats with a projectile.
3. Smith machine crunches.
4. Pullover with weights.
5. Exercises for the buttocks and abs.
6. Crossover. We do 5x15.

Simplified program for beginners:

1. Smith press.
2. Traction in the block.
3. Leg spread.
4. Lunges with weights.
5. Barbell row to chest.

We perform 3 sets of 12 to 16 repetitions.

• Sports programs for the hall are designed for an hour.
• Beginners rest 2 minutes between sets.
• Reducing pauses and increasing the number of repetitions will increase the result.

To quickly lose weight, let's get started, exclude simple carbohydrates, and give preference to protein foods.

Nowadays there are more and more representatives of the fair sex in the gym. Some people want to lose weight, others want to gain muscle mass. There are many exercises, but the effect can only be achieved if a training program for girls in the gym is clearly developed. Let's figure out what the basic training modules are and how to achieve results.

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

Why you should choose training for all muscle groups

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

The video shows a training program for girls in the gym

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

2. Lunges with dumbbells in hands

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

3. One-arm dumbbell row

Technique:

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

4. Pull-ups

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

Important! The overhead pull-down is similar to this exercise. The effect and muscle development are the same.

5. Incline Bench Press

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

6. Barbell row

Scheme of the exercise:

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

7. Close-grip chest row

On the simulator, you should grab the handle with a narrow grip. Your feet should be on the floor and your knees should rest on the bolsters. The back needs to be straightened. After taking the correct position, the handle must be pulled to the chest and the shoulder blades brought together.

8. Plie squats with dumbbells. Works the inner thigh muscles

• your feet should be placed wider than your shoulders;
• turn your socks 120 degrees;
• the back should always remain straight;
• you should take a dumbbell in your hands;
• Hips lower to parallel with the floor.

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

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

Important! This exercise differs from lunges in that the feet remain in place until the required number of repetitions is completed.

10. Book on the press

You need to lie on your back and stretch your arms behind your head. At the same time, you should raise your arms and legs straight. You need to reach for your feet with your hands.

11. Deadlift

The correct exercise is the deadlift. Will help you achieve the desired result

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

  The technique is similar to “Single-leg scissor squats with a barbell” with the difference that the back leg is placed on a bench.

  

  13. Lower block row to the waist while sitting with a narrow grip

  Sit on a bench, rest your feet on the footrests, grab the handles with your hands, and straighten your back. Then you should pull the handles. Your arms should move parallel to the bench. In this case, the shoulder blades need to be brought together.

  14. Dumbbell Bench Press

  Performed similarly to the incline bench press. This time, only the bench should be straight and, accordingly, dumbbells in your hands.

  15. Dumbbell flyes

  Lie with your back on a bench, take dumbbells in your hands and lift them above your chest. Next, your arms should be spread in different directions.

  

  Stretching

  It always ends any training session. The muscles should be well stretched. It takes approximately 7-10 minutes.

  A training program for girls in the gym can successfully include all of the above exercises. In one workout, 5 exercises are usually performed. In addition to the standard one, circuit training can be chosen. Then all the approaches are simply not done at once, but the exercises are performed as if in a circle.

Many girls who want to lose weight or gain muscle mass, when they come to the gym, do not understand at all what to do and how. The first thing they need is to create a lesson plan for themselves. Depending on their goals, girls can create a program for 1, 2, 3 or more workouts per week, with different numbers of repetitions per approach. How to correctly create a training program for a girl with a huge variety of exercises depends on her personal level of training and initial physical data.

Important! If you have musculoskeletal injuries, you should consult a sports doctor about acceptable and unacceptable exercises before starting exercise.

The first thing you should pay attention to is warming up and stretching before and after training. Warm-up consists of light aerobic exercise (running, jumping), as well as preliminary exercises with a weight less than the “working” one. During training (between approaches), it also doesn’t hurt to stretch, but you don’t need to make “springy movements” - fix the muscles in the required position for at least 30 seconds. This is exactly how long it takes for the brain to transmit a signal to the myofibrils (muscle fibers) that there is no potential threat of injury. Only in this case will the muscles and ligaments be able to “relax”.

A person who has good stretching progresses much better in terms of muscle growth, since his fibers are more elastic and do not resist hypertrophy (increase in their own volume). By properly warming up and stretching before exercise, you significantly reduce the risk of injury during training. You can watch this in more detail in this short video:

How to create a training program for girls

When drawing up a training program, it is necessary to take into account the differences in men's and women's training:

• The peculiarity of girls' metabolism is that by consuming more fatty foods (with fewer carbohydrates), they lose weight faster as a result of training, and they have more strength and endurance.
• Since women have predominantly type 1 muscle fibers, it is quite easy for her to “pull” a large volume of training, that is, a lot of repetitions and repetitions. The state of “overtraining” occurs extremely rarely in them, which allows them to train the same muscle group even 2 times a week.
• It is better for girls to use “explosive” approaches to a minimum (“explosive” can be considered those exercises in which a girl overcomes the maximum or close to it weight).
• Low-intensity cardio (slow running, jumping rope at a slow pace) works better for girls than high-intensity cardio (sprints, etc.).
• While lifting the apparatus, the girl should do repetitions at a slow pace, without the “explosive” positive phase of the movement, as is customary in men’s training.
• Since the average arterial pressure in girls during training is lower than in men, they can withstand stress more easily and experience less burning in their muscles.
• Girls do not need to take long breaks between approaches; 30-60 seconds is enough, since their pulse and breathing are restored faster than in men.
• Women can exercise more often than men. Working out without the use of doping, girls train in strength 4-5 times a week instead of the traditional 3 times for men. That is, girls can train 1 muscle group twice a week.

Important! You should give preference exclusively to basic movements, such as squats, Romanian deadlifts, pull-ups and others. It is multi-joint exercises that involve the maximum number of muscles in the work, causing the best anabolic response of the body, which manifests itself in an increase in muscle, strength, and also a decrease in the amount of fat.

How to train effectively?

The order of exercises in the program should be followed from the most complex and difficult to the easiest movements. At the same time, division occurs by muscle groups, the largest and most energy-consuming muscles (hamstrings and quadriceps, latissimus dorsi) should be worked at the beginning of the workout, but smaller groups (shoulders, abs, chest, arms, calves) should be worked closer to the end workout.

The normal number of repetitions in one approach for a girl is 6-8 to increase strength, 12-15 for muscle growth and 20-30 for fat burning. The number of approaches within 1 exercise is from 3 to 5. The number of exercises per 1 training day is from 5 to 7. At the same time, you must remember that in order to grow muscle mass, it is necessary to divide the training program into muscle groups so that 2 identical muscle groups were not pumped on adjacent days.

If your first workout is on Monday and you worked your legs, and your second workout is on Tuesday or Wednesday, you should not repeat the same muscle group again. In this case, breaks of 3 or more days are normal for recovery. Therefore, if you trained one muscle group, for example, on Friday, you can also train it on Monday, because between these days there are 3 days of full recovery. If your goal is fat burning, you can work out all muscle groups in one workout and repeat the same cycle several times a week - this will not negatively affect calorie loss.

Training goals and objectives

Training for girls, as well as for men, in each individual case provides for different goals. In most cases, these goals are:

• weight loss;
• muscle growth (work on relief);
• increase in strength indicators;
• increase in endurance indicators;
• treatment and prophylactic purposes.

Many girls combine several goals together, such as fat loss and muscle growth. No matter what they write on the Russian-language Internet, they say that these processes are absolutely opposite and their occurrence cannot be achieved simultaneously (catabolism - the destruction of fat and muscles, anabolism - growth), know that in practice all this is possible!

Motivation to workout

There is no need to deceive yourself in the hope that after reading this section you will be fairly motivated and begin to do something that you have never done before. It will not happen. In training, as in any other serious matter, the mindset for long and hard work is important, as well as a clear understanding of the result and the benefits it gives you:

• beautiful body;
• health;
• physical strength;
• strength of mind;
• attractiveness to the opposite sex.

When you really want something, no one or nothing will stop you on the way to achieving your goal. If your goal is secondary, you do not attach much importance to it - you will constantly feel lazy about it, your hands will “give up” even before you start.

True, there are still exceptions in the gym, and they happen often. During grueling workouts, our body receives a hefty dose of dopamine and adrenaline, and therefore, after 3-4 weeks a person develops a certain dependence on the gym. Just don’t compare it with drug addiction - after all, our internal secretion of hormones is physiological for us, in contrast to exogenously introduced substances (from outside). A person experiences a similar dependence on receiving various kinds of pleasures - sex, sweets, and so on.

Gym or home workouts – which is better?

The main disadvantage of training at home is the insufficient amount of equipment. Even if you have a barbell and dumbbells, a horizontal bar - this is not enough. In this case, the range of working scales is limited; you cannot dose and adjust the load based on your own needs. If we are talking about training with our own weight, then everything is even sadder, since our capabilities are growing, therefore, the load should increase linearly or in waves. How can there be an increase in load if our own weight does not change or changes slightly?

By training at home, very soon the girl reaches the limit in muscle growth!

If your main goal is weight loss, then you can increase the intensity of your workout by adding repetitions per set and reducing the intervals between sets. But for this you still need a barbell, dumbbells and some other equipment (hyperextension bench, racks, etc.) - and not every girl has them at home. Buying this entire set is not a cheap pleasure; sometimes it is cheaper to regularly go to the gym with a subscription for several years in a row.

Training programs for girls

It is very important to perform exercises in the correct technique and amplitude; for this you can watch a series of special videos on the topic of women's training from a professional. There you will also find examples of performing the exercises described below from the proposed training programs:

But you still can’t do without the help of a competent trainer in setting up the technique, since from the outside an experienced person can see much better what you are doing wrong and how it can be changed.

For beginners

If you are just starting your training in the gym (or want to train in light mode), the best choice for the first month would be a cyclic program, which involves repeating the same exercises in a circle:

• lifting the legs while hanging on the horizontal bar - to the maximum;
• squats with wide legs – 20 repetitions;
• Pull-downs on the chest – 15 repetitions;
• deadlift on straight legs - 20 repetitions;
• hyperextension – 15 repetitions;
• fly 15 reps;
• dumbbell curls for biceps 15 reps;
• push-ups (traditional or from the knees, if difficult) with a narrow triceps position - 15 repetitions;
• jump rope – 90 seconds.

You can repeat these exercises in 1-3 cycles depending on your physical fitness. After a month of training, you can switch to an advanced training program that simultaneously burns fat and leads to muscle growth.

Helpful information! If your goal is weight loss, you can keep the cyclic program on a permanent basis, increasing the number of repetitions in it to 25-30 and reducing the rest between sets (if your physical fitness allows, you can not rest at all between sets).

For experienced

The training program for “advanced” girls, designed to burn fat and grow muscle mass, is performed on Mon-Wed-Fri or Tue-Thu-Sat; you can also alternate workouts according to the “every other day” principle:

First day (bottom):

• squats with a barbell (bar) 4 sets of 12-15 reps;
• Romanian straight leg deadlift 4 x 12-15;
• leg extensions in the quadriceps machine 3 to 12-15;
• leg curls in the simulator 3 by 12-15;
• lunges with dumbbells 3 x 10 with each leg;
• hyperextension 3 to 15.

Second day (top):

• Bent-over barbell row – 4 to 15;
• bench press (barbell) on a bench with an incline of 20-30% - 4 to 15;
• swing dumbbells to the sides (on the shoulders) while standing 3 to 15;
• press on an incline bench – 3 to 15;
• back row through the upper block with a wide grip – 4 to 15;
• anti-hack leg press – 3 to 20;
• hyperextension 3 to 20.

On the third training day, you need to do the same as on the first (remember - girls can train 1 muscle group 2 times a week).

What you shouldn’t forget after training

After training, you should rest mentally and physically so that the body switches to calm and measured work. It's ideal to get some sleep, take a bath (you can visit the sauna) or just relax in any way convenient for you. Perhaps for some this method is yoga, seeing a massage therapist, or listening to your favorite music. As for training, for a gentler release from training stress, you can cool down at the end - for example, running very slowly for 3-5 minutes. This will help put all body systems in order (primarily the cardiovascular system) and smoothly complete physical activity.

Nutrition and drinking regimen before and after training

A person needs water (and it doesn’t matter whether it’s a girl or a man) before, during and after training. You need to drink water in small quantities between approaches so as not to cause a feeling of heaviness in the stomach, which will interfere with the training process. The total daily amount of water consumption should be at least 2 liters per day.

Nutrition will depend on your goals (the ratio of proteins, fats and carbohydrates and their amounts will change in each individual case), but the basic rule is not to eat earlier than 2 hours before training and 30 minutes after.

Important nuances of training for girls

You must know the general principles of training and be able to create a training plan for yourself, even in cases where you work out with a trainer. Most trainers are simply sales managers who sell on their appearance, ability to communicate with clients and find a common language with them, smile beautifully and be liked by everyone. They do not know how to competently train and lead their students to their goals. You can do absolutely meaningless exercises with the wrong technique, and you will not hear anything from the trainer other than “okay, 2 more reps and rest for a minute.”

One of the most important recommendations is to never train in the gym while consuming critically low calories. Any diet in which you limit yourself to 1-2 foods and reduce calorie content below 20 kcal per 1 kg of body weight is taboo. And even more so, you shouldn’t expose yourself to physical stress - adherents of kefir, apple, cabbage and other “diets”, in my coaching experience and the experience of my colleagues, have more than once lost consciousness while performing exercises with a barbell.

It’s good if there is a person nearby who will back up and catch the immobilized body at the right moment. But many coaches walk away from their players while they are doing squats or bench presses, especially when the weight on the bar is light. Indeed, an empty bar weighs only 20 kg - it’s not a big deal if it falls on a girl’s chest or face (apparently that’s what they think). If a trainer leaves you without a safety net while performing a potentially dangerous exercise, where you may fall or drop the barbell on yourself, refuse such a “specialist” as soon as possible!

Finally

Many girls already intuitively understand that their training program should be radically different from men’s programs, but social pressure forces them to do the same. Using the tips from this article, you can create a training plan that includes all the features of the female body, its recovery rate and physiological characteristics.

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

Basic ones are more effective because they are aimed at increasing muscle mass and developing strength. When performing such training, the load is placed on all muscle groups and several joints. They are recommended for beginners.

Isolation exercises work only one muscle group. Professionals love to do them. They are more dangerous.

Contraindications for sports activities

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

The main contraindications to starting training without consulting a doctor include:

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

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

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

Exercises in the gym

In basic training, heavy weights are often used, which puts stress on the body. In response to such stress, the hormone testosterone, which is responsible for muscle growth, begins to be released.

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

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

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

The training program will have 3 sessions per week so that the muscles have time to rest. And more training at first can only cause harm for a beginner.

In the gym for girls, basic exercises give stress to the muscles of the legs, arms, buttocks and abs. These are the main problem areas of any girl, and a professional trainer will take this into account when writing a complex.

Girls train with less weight and fewer approaches than men.

If you want to get in shape, girls can benefit from basic weight loss exercises. They help to tighten each muscle much more strongly, which is why they are considered more effective.

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

But in order to lose weight more effectively, you need to add cardio exercise to your workouts, and stick to a diet for a greater calorie deficit.

Exercise technique

When working in the gym, you need to be attentive to yourself and those around you. Exercises will be most effective and will not cause injury if performed correctly.

You need to plan your workout in advance and stick to it. You need to start with simple exercises, gradually moving on to more difficult ones.

Between approaches you need to take a break to restore your pulse and breathing; this can be done by walking slowly.

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

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

Deadlift

IP (starting position) – approaching the barbell, your legs must be placed parallel to each other, in a squat, take the barbell wider than your shoulders, which in turn are located strictly above the barbell, look forward, your back is arched. As you exhale, the back straightens, the bar rises along the body with outstretched arms, sliding along its legs.

The exercise ends in a standing position, shoulder blades retracted, back arched. With an inhalation, return to the IP with a light touch to the floor.

Bench press

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

Inhaling, lower the barbell to your lower chest, arms parallel to each other, elbows strictly under the bar. With an exhalation, return to the IP.

Squats with a barbell on your shoulders

The IP bar rests on the shoulders, elbows pulled back, back tense, shoulder blades together, grip at shoulder level, looking forward.

As you inhale, you need to move your pelvis back and slowly squat until your thighs are parallel to the floor. Your knees should not go beyond your toes.

Arm exercises

Basic arm exercises for girls are important.

So the inner surface of the shoulder is one of the problem areas of the female body. For some, it may simply be decrepit and sagging, in which case it just needs to be tightened. For others, fat may accumulate there. The reasons for its appearance can be heredity, poor nutrition or various types of diseases.

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

• push-ups;
• French bench press;
• lifting dumbbells to the chest;
• lifting the handle in a block for biceps;
• lowering the upper block;
• dumbbell press from a standing position in a forward bend;
• dumbbell hammer lift;
• pull-ups on the bar on the inside of the arm;
• push-ups with wide arms.

Exercises for the buttocks

The favorite area of ​​the female body of all men is the female buttocks. What women don’t do to get rid of cellulite and make them perfect.

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

• squats weighted with a barbell - better than others will help you work your butt and legs;
• Romanian deadlift;
• Hack platform presses.

Ab exercises

There is an opinion that you can pump up only the upper abs or only the lower ones, but this is not so.

Due to the structure of the abdominal muscles, it is impossible to pump only one part of it. The rest of the muscle will also tense to varying degrees. Therefore, during abdominal training, by placing a load on one part, the muscle plateau will be pumped up, but slightly less than the area under direct load.

Basic abdominal exercises that are suitable for a girl include:

• Sitaps. Twisting with your hands touching the floor between your legs.
• Twisting, with elbows alternately touching opposite heats, hands clasped behind the head.
• Twisting, legs raised up, knees tense, fingers reaching towards the feet.
• Cross twists, legs closed, leaning to the sides, lifting to the opposite hip.
• Reverse crunches – lifting the legs into a “candle” position.
• Twisting in a standing position, hands behind the head, alternately elbows touching the heat.
• While hanging on the bar, raise your legs at a right angle.
• Plank.
• Side plank.
• Side bends.

The above basic exercises for girls can be slightly adapted by replacing the load with dumbbells and performed at home.

Sports activities are not only effective, but also dangerous. Before performing them, you must read the rules in detail.

You need to be careful and attentive to others and to yourself both in the gym and at home during training.

Before it, you must warm up well. And then do some stretching. It will help muscles recover faster after training.