Workout for women. A basic set of exercises in the gym for girls

ABOUT beautiful figure dreams of the entire beautiful half of humanity. And one of the “tools” for correcting your shape is the gym. The main thing is to clearly understand which simulators you should look at, which areas need correction, and what is included in the training program.

The best exercise equipment for women in the gym – which one should you choose in training?

The main areas of the female body that need correction are...

• Hands (there should be no “jelly”).
• Belly (it should be flat and firm).
• Breasts (nice, lifted and firm, not flabby and spreading over the belly).
• And of course

It is on these areas that you should focus your attention in order to lose weight and achieve the desired result.

Choosing the right exercise equipment!

• Traction. The main purpose of working with this equipment is to work the biceps. Ideal trainer for long and hard training – with a set of weights and additional equipment, with the ability to independently regulate the load. The simulator provides effective workouts for hands - for both at once or for each in turn to enhance the effect.
• Top/bottom pull. This tool works for slimness, strengthening the back muscles and, accordingly, protecting the spine, strengthening the biceps, and reducing the risk of injury. The wider the grip, the more intense workout back muscles.
• Horizontal leg press. Main target: glutes and quadriceps. The body on this equipment is fixed in a stable position, and the main load falls on the reed with the buttocks. By increasing the load and bending the legs as for plie, the inner thighs are trained.
• Smith's car. Here we train triceps and pectoral muscles. A safe and effective exercise machine with the ability to independently regulate the intensity of the load.
• Shoulder press. A simulator for working the middle and anterior deltoid muscles. To avoid causing harm to your ligaments, it is important to install the seat correctly.
• Abdominal trainer. Flat tummy- a completely achievable dream. Such power unit allows you to do abdominal crunches (note: with weights). It is important to remember that weight training significantly increases muscle growth and widens the waist, so it is better for lovely ladies to do without weights.
• Reverse glute raises. The simulator is focused on working the gluteal muscles and gradually tightening the butt. Such a tool will not do any harm, and as for the result, it will not be fast (there are more effective simulators for such purposes).
• Pull-down with a wide handle and behind the head. Good equipment for developing back muscles. It is important to remember that if you have problems with flexibility shoulder joints, it's better to replace this simulator others to avoid pinching in the shoulders/joint.
• Cardio equipment. Of course, they are effective and useful. However, aerobic activity in women should have reasonable limits. The intensity of these workouts is a maximum of 3 times a week and no more than 40 minutes.

Exercise machines that are not suitable for ladies

Unlike women who go to the gym to lose weight and be slim, men go to workouts for relief and muscle mass. Therefore, their training programs, naturally, are different, and some exercise equipment, successfully used by men, can give the opposite result to a woman.

What equipment should I avoid?

• Shrugs with dumbbells. A very effective exercise machine for the trapezius muscles, but for men. It will not add beauty to a woman’s form.
• Bending with weights. There is an opinion that such training eliminates “ears” on the thighs. In fact, they only contribute to the expansion of the waist. A side plank, a bicycle and the right diet are suitable for this.

A set of exercises on exercise machines in the gym for women - creating a training program

Women's queues for cardio equipment are a common occurrence. However, you need to remember that torturing these simulators is pointless without strength exercises.

It is strength training that should be a priority, cardio training - to warm up the muscles or to consolidate the effect.

A set of exercises for the beauty of forms - what should it be?

1. For day 1: on the back and arms.
2. For day 2: on the thighs and buttocks, on the calf muscles.
3. For day 3: abs.

The beginning of the workout (always!) is a warm-up for 10-15 minutes from cardio exercises, or from key exercises aerobics

Video: A set of exercises for girls in the gym

Video: Gym exercise program for girls

What exercises should the program consist of?

Ab exercises:

• Bending on a Roman chair. We place our hands crosswise on our chest, bend over halfway and press our chin tightly to our chest.
• Leg raises. We lean on our elbows in a suspended state (note - on the crossbar). We slowly bend/unbend our legs 20-25 times.

Exercises for the buttocks, thighs and calf muscles:

• Hyperextension.
• Abduction/connection machine: back vertical, hips apart and connected, holding the position for 3 seconds as you connect.
• Leg press. We use a training platform. Raise your legs from the center of the platform to the top edge. When lowering the load, keep your lower back close to the bench. Scheme: 4 sets, 30 times).

Exercises for back muscles:

• Head pull. Scheme: 20 times.
• Lower block thrust. The back is straight, in a sitting position we bend our knees, pull the block to the lower abdomen without swinging the torso. Scheme: 3 sets, 25 reps.

The general training scheme should look like this:

1. Warm-up – 10 minutes.
2. Muscle training for a specific group – 50 minutes.
3. Cardio training – 40 minutes (for example, an exercise bike, jump rope or treadmill, hula hoop).
4. Stretching – 10 min.

You can also include in the set of exercises:

• Deadlift. Scheme: 1 time every 2 weeks.
• Squats with a barbell on the shoulders (note - for the leg muscles). Scheme: maximum twice a week.
• Lunges with dumbbells (tighten the legs and round the buttocks). Scheme: 1 time per week.
• Dips (ideal for weak arms).
• Barbell press at different angles. Suitable for strengthening pectoral muscles. Scheme: 1 time per week.
• Plank. Given universal exercise affects almost all muscle groups. It is recommended to perform it regularly.

Video: Training program for beginner girls - first steps on exercise equipment in the gym

Basic rules for training on exercise machines for women

Before you rush to the gym, must undergo a medical examination . It is important to exclude all diseases that are prohibited. strength exercises.

After the doctor's permission has been received, you should decide training program. You won’t be able to do it without the help of a professional trainer.

What to remember?

• Training should be regular - 2-3 times a week.
• Warm-up before each workout is required! Important: warm-up at the beginning (to warm up/prepare the muscles) and stretching at the end of the workout (to restore muscles) should concern exactly the muscle group that is being stressed during a particular workout.
• You can increase the load only gradually, after a month of constant training.
• The number of approaches and repetitions depends on the condition of the body, endurance and, directly, goals. Approximate amount: 1-5 – for developing strength, 6-12 – for muscle mass, more than 10-12 – for developing endurance.
• You should not saddle up all the machines one by one at once - start gradually and with 2-3 machines. Do not overload your body with maximum weight.
• - This is fine. It should go away as soon as the body gets used to the new lifestyle and stress. If the pain does not go away within 3-4 days, then you need to reduce the intensity of the load or consult a specialist.
• Proper nutrition is 50% of success. We eat fractionally - 5 times a day (before training, we eat 2 hours before it, no later!), drink 2 liters of water per day (and 1 liter during training), we pay special attention to protein foods in the diet (not less than 60%).
• If the number of workouts per week is reduced from 3 or 4 to 2, then the entire weekly load should be distributed over these 2 workouts.
• We do not change instructors during the first 6 months of training. Various systems may have a lot of contradictions, so for the effectiveness of training it is better to listen to the 1st trainer.
• Unsystematic classes are unacceptable! Each workout should be subordinated to a specific set of activities, clearly designed for a specific woman, taking into account her needs, capabilities and characteristics of the body.
• After each workout, close " carbohydrate window" Not ready protein shakes, but with drinks made from natural products, prepared independently.

And a few more important points:

1. You can’t go to the gym “with company”! Visit it in splendid isolation, only in this case your attention will be 100% focused on training.
2. Exercise should become your good habit. Therefore, the attitude is extremely important: choose a comfortable and beautiful shape for training, the best gym, good coach. Classes should not be hard labor for you.
3. Lack of results after 2-3 months of classes is not a reason to quit. Be patient, forget about laziness and shyness, cultivate fighting qualities in yourself.
4. Decide on a goal. Why do you need training: lose weight, gain weight muscle mass, tighten up the “contours” or something else. The intensity and type of exercise depends on the goal.

Video: Common mistakes in the gym

And a little about mistakes to avoid:

• Don't overload your abs if your goal is waist correction. The greater the load, the larger the waist.
• Don't overdo cardio. The higher the load, the more active the production of the stress hormone, which, in turn, leads to destruction muscle tissue and exhaustion. Recommended maximum: 2-3 times a week for 40 minutes.
• Don't exclude dumbbell exercises . It is weighted loads that contribute to the formation of a beautiful tummy and elastic butt.
• There is no point in overloading your muscles with intense activities. daily training . It is a mistake to think that in this way you will quickly acquire the coveted appetizing forms. Remember: muscles need time to recover! The optimal break is 2-3 days for each muscle group. For example, on Tuesday you load the biceps and chest muscles, on Wednesday - the load on the legs, on Friday - the triceps and shoulders, on Saturday - the back. The rest of the time is rest from classes.
• Before you start exercising, adjust the machine to your liking. The activity should be comfortable and not cause injury.
• Choose a comprehensive program , which engages all muscle groups throughout the week. You cannot concentrate only on problem areas - this will lead to an imbalance in proportions.

And don't overdo it with training! If you have difficulty moving, your muscles hurt, like after a week of renovations in your apartment and falling from a stepladder, and you can’t even squeeze your pillow with your hands, then it’s time to slow down the pace and reduce the intensity of your workouts.

The site site thanks you for your attention to the article! We will be very pleased if you share your feedback and tips in the comments below.

The gym is the ideal place for complex training various groups muscles, which is suitable for exercise not only by heavyweight men, but also by fragile ladies.

Women are engaged in gym to lose weight or, on the contrary, gain muscle mass, improve natural shapes or acquire these curvaceous shapes through hard training. It’s no secret that working out in the gym not only sculpts your figure, but also improves the health of the body as a whole, improves mood, promotes the production of beneficial hormones, and also strengthens the body’s endurance.

At first glance, it seems that it might be easier to train in a gym, where all the necessary facilities are available: exercise equipment, instructors, qualified trainers. But it's not that simple. The most important misconception of all women who go to the gym for the first time: more exercise on various simulators - better results.

In fact, running from machine to machine, changing equipment, alternating weights, you will not only not be able to achieve the desired results, but you can also harm your health with the wrong technique for performing this or that exercise, too much weight, or excess loads.

Preparing for classes in the gym

Before buying a gym membership, take the time to undergo a medical examination to rule out serious illnesses and select the optimal load in accordance with your physical development.

Underestimation of what you think is an insignificant disease can lead to serious consequences. For example, a therapist may not allow a woman to exercise if the hemoglobin level is significantly lower than normal, which can cause pre-fainting and loss of consciousness during serious physical exertion.

Even if you have any diseases, your doctor and trainer will be able to determine the optimal level of stress during training, as well as develop individual program exercises that eliminate stress on one or another part of the body.

The body is able to tell you whether it needs physical activity when to stop through pain. As soon as a woman feels pain during exercise, she should stop immediately and take rest. It is also necessary to study the localization of pain, find out its root cause, passing the necessary tests and undergoing examination at a medical institution.

Development of a training program

After the desire to purchase a subscription coincides with the capabilities of the female body, it is time to decide on the training program, that is, whether these will be self-selected exercises or whether help is needed personal trainer. If a woman finds herself in the gym for the first time, then, of course, she cannot do without the help of a trainer. He will expertly approach any problem, help you draw up a plan - a training program with an emphasis on the desired end result, set the correct technique and monitor the progress of the woman’s exercises.

The golden rule for starting training is to familiarize yourself with safety precautions and study the simulators.

Of course, a girl who finds herself among the heavyweights for the first time and decides to independently create a training plan for herself will have a hard time understanding the purpose of this or that equipment and the technique of working with it. To do this, there should always be a trainer on duty or qualified fitness instructors in the gym who will help a woman who is a beginner understand the mechanisms of the apparatus, learn the technique of performing a particular exercise in order to get the effect from it and eliminate dangerous situations.

Reset overweight;

Gain muscle mass;

Maintain weight at a certain level;

Improve strength and endurance;

Improve body shape.

It is immediately necessary to dispel another myth about women’s training. Often in the halls you can see the following picture - the cardio zone is crowded with females, they spend hours pedaling bicycles, torturing treadmills and ellipsoids, expecting a quick effect. But without strength training, cardio exercises for those who want to lose weight will be ineffective. As a rule, cardio workouts allow you to develop endurance and are good for warming up or, conversely, after the main workout.

In order to ensure that after losing weight the muscles do not lose tone and a beautiful relief of female forms is formed, it is necessary to combine cardio exercises with feasible power load basic exercises.

A set of exercises for women

It is important to note that you can train no more than two muscle groups in one day.

You can alternate them at your discretion. Moreover, it is not necessary to train every day; you can divide the entire set of exercises aimed at working out various muscle groups into three days:

Day 1: arms/back;

Day 2: buttocks/thighs/calf muscles;

Day 3: press.

Day one: arm and back muscle training

Any workout begins with a 10-minute warm-up, which can consist of basic aerobics or cardio exercises.

Exercise 1:depending on physical development pick up dumbbells or a bar (empty or weighted). Feet shoulder-width apart, elbows pressed to the body. Press your hands to your chest so that they inner surface looked at you. You need to do 3 sets of 10-12 repetitions.

Exercise 2:Let's slightly change the technique of exercise 1: feet are also shoulder-width apart, elbows close to the body, only you need to press not with both hands at the same time, but alternate raising your arms. You need to do 3 sets of 10 repetitions on each arm.

Exercise 3:you will need a bench. Lie down on a bench with dumbbells in your hands. Raise your arms above you without bringing them together; on the contrary, spread them shoulder-width apart, turn their inner surface towards your face. Press the dumbbells toward your chest, keeping your elbows slightly apart. You need to do 3 sets of 10-12 repetitions.

Exercise 4:lie down on a bench, raise your arms with dumbbells above you. Raise the dumbbells to the sides, you will immediately feel tension in the armpits, biceps and chest muscles. If there is no tension, change the weight of the dumbbells to a heavier one. Do 3 sets of 10 – 12 repetitions.

Exercise 5:This exercise engages and works the triceps perfectly. Lie down on a bench, stretch your arms with dumbbells above you, connecting them. Fix the dumbbells at the same height, balance with your fingers. Then lower your hands behind your head. Just don’t lift your lower back off the bench, don’t arch it. Do 3 sets of 10 – 12 repetitions.

Exercise 6:hyperextension. Adjust the height of the hyperextension machine so that your hips are locked and your lower back is flexible. Hands behind your head, watch your breathing. Go down and rise up slowly. Watch the range of motion: do not rise too high so that your lower back does not arch, and do not fall all the way down. Do 3 sets of 15 reps. For greater effect, you can pick up and press a metal “pancake” to your chest.

Exercise 7:arm and back training on the lat machine. Lat - the machine is a crossbar with a return mechanism, which can be weighted in accordance with the level physical training. Sit in the lat-machine so that your knees are tightly fixed in the simulator. Having chosen the optimal weight for weighting, pull the bar to the bottom. Moreover, you can pull in two ways:

To the chest (this way you can work your biceps);

Behind the head to the shoulders (the back muscles are worked to a greater extent).

You need to do 3 sets of 10 – 15 repetitions.

Day two: training the buttocks, thighs and calves

Women always give priority to training these zones. It is believed that the best exercises Basic exercises to work these muscle groups are: squats with a bar, squats with a kettlebell, lunges with weights, leg swings.

Exercise 1:bar squat. In the squat, the main thing is to establish the execution technique. Adjust the weight of the bar, as well as its weighting, in accordance with the recommendations of the trainer or your own individual characteristics. Place your feet wider than your shoulders, with your feet slightly turned to the sides. Place the bar on your shoulders, be careful that it does not put pressure on cervical vertebrae. Squat, slightly bending your body forward so that your knees do not fall out and are at an angle of 90 degrees from the floor. Also make sure that your knees do not compress while squatting; on the contrary, spread them apart. Do 3 sets of 15 reps.

Exercise 2:squat with a kettlebell. The most convenient way to do this exercise is to place your feet on step platforms. This will increase the depth of the squat and prevent the weight from touching the floor. The technique is the same as in exercise 1, just make sure that there is no additional load on the lower back, do not arch it. Repeat this exercise in 3 sets of 12 – 15 times.

Exercise 3:weighted lunges. Pick up dumbbells with your working weight. If the size of the training area allows you, then it is better to do lunges while walking forward. If space is limited, do lunges in place. Alternately, throw your leg forward, squatting on your knee, just make sure that your knee does not fall out, while at the same time raising the hand on the dumbbells on which leg you are lunging to your shoulder. You, accordingly, create a weighting effect. Do 3 sets of 10 lunges on each leg.

Exercise 2:lie down on the mat, lock your shoulders and lower back tightly if possible. Raise your legs above the floor and do scissors for 3 sets of 20 to 30 repetitions.

Exercise 3:on a bench for abdominal training. Lie on your back, hold the handrail with your hands, raise your legs to your chest, first together, then separately, imitating riding a bicycle.

Having studied the characteristics of her own body, drawn up a training program, distributed the load and set the technique for doing the exercises, a woman working out in the gym will quickly achieve the desired results, her body will take on a healthy appearance, her shape will become more luxurious, which will not go unnoticed by people of the opposite sex.

To make your hands thin and beautiful, you need to do special exercises. Get 4 effective programs for training and give your hands perfect shape without leaving home!

Beautiful, sculpted arms, flawless chiseled shoulders, toned muscles- the dream of many women. However, when working on their figure, many girls do not pay due attention to their arms, for fear of “over-pumping” and looking masculine. Fitness instructors assure that these fears are unfounded due to differences in hormonal balance. The male hormone responsible for muscle growth is testosterone. In women, estrogen predominates, which means that even with strength exercises and work with large scales the ability to build muscle mass will be limited and the girl will never approach male proportions. Therefore, effective training for the arm muscles should definitely become part of the program.

Workouts for losing weight on your arms

Due to the increased estrogen content, women tend to become overweight. Therefore, training is necessary to maintain metabolism, muscle tone and create a proportional figure. Where to train? It's up to you to decide. Fulfill simple exercises To maintain muscle tone, you can do it at home. There are techniques that allow you to work without weights or with little weight (water bottles, small dumbbells, books), but by working out in the gym, you can achieve amazing results in less time.

During arm training, the following muscle groups are worked out:

• biceps (flexor);
• triceps (extensor);
• shoulder delta;
• forearm.

When developing a program, you must follow simple rules

Warm-up

Before any workout, you need to warm up your muscles to eliminate the possibility of injury. A couple of exercises will be enough.

There are two opinions about what weight you need to work with. The first is light weight and high repetitions, the second is heavy weight and several small supersets in a row. The first option is ideal for home. Repeated repetitions make it possible to burn excess fat, so the weight should allow you to perform the exercise the recommended number of times. It is recommended to increase the number of repetitions as soon as you realize that you can easily cope with the load. The second option (working with weights and equipment) is possible exclusively in fitness centers.

To train your arms in the gym, it is recommended to choose heavy weights. This guarantees the greatest return. The result appears after the weight of the dumbbells reaches 7-8 kg. This does not mean that you need to immediately start with “explosive weights,” but it is also not recommended to “get the hang of it” with 1-2 kg dumbbells for a long time. According to instructors, the optimal weight for a beginner is 5 kg.

How to choose the right weight: start doing a set of exercises and if after the third set you feel tired, then this weight is right for you.

Program

Schedule a routine for yourself for the week. The number of sets and repetitions depends on how you feel. It is also necessary to make adjustments for the days of the cycle. To remove subcutaneous fat from your arms, 25-30 repetitions are enough.

The optimal training duration is 45 minutes. It is advisable to monitor your pulse (the norm is 130 beats per minute). If the norm is exceeded, it is better to stop doing the exercises.

Proper completion

You need to finish your workout with a so-called “cool-down.”

Do not train more than 3 times a week, otherwise it will be very difficult for your muscles to recover.

At home

1. Complex one

For this you will need dumbbells or bottles of sand (water). Start with 12 repetitions and gradually increase their number.

Warm-up

• Raise your hands up one at a time (starting with the right). Then, lower them down, bending your elbows, while clenching your fingers into a fist. We repeat, only now the left one starts.
• Extend your arms in front of you, clasp your fingers and stretch slightly. Feel how your back muscles stretch.
• Everyone knows the “mill”. The back is straight, the buttocks and stomach are “tight”, the legs are shoulder-width apart, the feet are parallel to each other. Take turns rotating your straight arms in a circle for 40 seconds.
• Jumps and swings. Feet together, arms hanging freely. Perform jumps (legs to the sides) and at the same time raise your arms up (they also spread to the sides). Jump at a fast pace for 40-45 seconds.

1.1 Exercise for arms and shoulder muscles

Starting position (IP) for all exercises: feet shoulder-width apart, knees slightly bent, back straight, stomach tucked in.

Take dumbbells, bend your arms at the elbow joint so that a right angle is formed. In this position, spread them apart (while your elbows rise to shoulder level), count to two and then slowly lower them, returning to IP. This is a great exercise for giving the ovens best shape. Exhale as you lift the dumbbells.

1.2. Working the biceps

Turn your arms palms forward, bend them, press your elbows to your sides and lift the dumbbells. Squeeze your hands as you lift and flex your biceps.

Bend your elbows as you lift the dumbbells in front of you. Raise dumbbells to shoulder level.

1.3. Triceps work

IP for this exercise: Bend your knees slightly and tilt your head forward. Keep your back straight.

Standing in IP, bend your arms and hold in this position. On the count of two, straighten them back and then bend them back. Don't forget to tighten your stomach. Be careful not to strain your neck.

After completing the exercise 12 times, straighten your arms and hold in this position for 8 counts.

1.4. Triceps relaxation

Performed without dumbbells. Bend right hand at the elbow and bring it behind your head with your left. Hold for three seconds and then switch sides. Feel your triceps relax.

1.5. Push-ups

Focus on your knees and palms, tuck your stomach. Lower and rise for a count of two. We don’t strain the neck, the navel is pulled up. Do 12 push-ups. Keep your back straight and breathe evenly.

After completion, sit down on your heels, palms remain on the floor, stretch your back, relax.

1.6. For upper back and shoulders

Lie on your stomach, stretch your arms bent at the elbows in front of you so that they form a right angle. Slowly lift up, just above shoulder level, and slowly lower down. This perfectly corrects posture.

1.7. "Hitch"

Each exercise must be repeated 10 times.

Hands on the belt. On the count of “one” - turn to the right and spread your arms to the sides, on the count of “two” - return to the individual position. On the count of three, turn left.

Hands spread to the sides, do circular swings with both hands at the same time.

2. Complex two

2.1. Starting position (IP): feet shoulder-width apart, knees straight, back straight, stomach tucked in, arms down.

Raise your arms with dumbbells to the sides. Number of repetitions: 30.

2.2. IP: sitting on a chair, back straight, legs together.

Raise your arms with the dumbbells up, carefully bend your arm, bringing the dumbbell behind your head, and then straighten it. Number of repetitions: 20.

2.3. IP: see exercise 2.1.

Spread your arms to the sides, lock in this position for two counts and lower. Number of repetitions: 30.

2.4. IP: see exercise 2.1.

Raise your arms in front of you, hold this position for two counts, and slowly lower. Number of repetitions: 30.

In the gym

Girls are recommended to start working in the gym with basic exercises for their arms. For beginners, this is the basics. This is work with free weights (dumbbells or barbells), which is aimed at building muscle mass and is a must for both beginners and experienced bodybuilders.

1. Basic exercises (BA) for arms

1.1. Dips

One of the most complex but effective BUs. When performing it, not only the triceps are used, but also the pectoral muscles. Beginners practice with own weight, “advanced” athletes can use weight belts. Not every girl will be able to lift her weight, so if the parallel bars don’t give in to you, don’t despair. Strengthen your arms with other available exercise equipment, and return to parallel bars after a couple of months of regular training.

What is important about parallel bars: correct technique. If performed incorrectly, there is a risk of injury. To prevent this from happening, do not start the exercise from the bottom point. For unwarmed muscles, this is fraught with tears and sprains. Stand with your arms outstretched and slowly lower yourself down. Watch your elbows. Some should be laid back and as parallel as possible. This way the extensor muscles are worked out better.

A little trick: for maximum triceps work, don't bend over too much and keep your shoulders parallel to the bars and your elbows pulled back. To train the pectoral muscles, your elbows should look to the sides and your body should only lean forward slightly.

Number of repetitions: the maximum possible for you. When the next full ascent is impossible, slowly lower yourself to the bottom point and rise again to the highest possible height. Repeat two more times.

1.2. Pull-ups on a classic horizontal bar

Works both biceps and back. To enable different groups muscles, you can change the grip (“from yourself” and “towards you”).

Number of repetitions: as many as you can do. And as usual, after reaching the “limit”, try to pull yourself up one more time or two.

Many modern gyms are equipped special simulator(gravitron), which facilitates push-ups and pull-ups. The load in the gravitron is reduced due to a counterweight, which starts working when a person needs help. Thus, there will be no risk of tearing the lower back, the muscles gradually get used to the load and become stronger.

1.3. French press sitting

With this technique, the triceps receive a noticeable load. It is important to do everything correctly and watch your neck. When working with heavy weights, it is better to ask a trainer for backup.

IP: The press is performed with horizontal bench with backrest. Grasp the dumbbell so that the disc is in your palm and your thumbs are on the handle. Lift it above your head, holding it with both hands. The forearm should be next to the head, perpendicular to the floor. Inhale and smoothly lower the dumbbell behind your head in a semicircular path. As you exhale, fully extend your arm and return the dumbbell to starting position.

When performing a seated press, it is very important to monitor the condition of your shoulders and elbow joints. They should be motionless, and the amplitude of their movement should be maximum.

1.4. Standing dumbbell curl

IP: feet shoulder-width apart, knees straight, elbows pressed to the body, arms with dumbbells down. The wrists need to be turned so that the palms “look” forward.

As you exhale, slowly bend your arm until your biceps contract completely. The dumbbells should be at shoulder level. Hold for a couple of seconds and, as you exhale, slowly return to IP.

Alternatively, this exercise can be performed while sitting or bending your arms alternately (this will make it possible to work with more weight).

1.5. Handle raise (biceps)

Performed on the lower block with a straight handle.

IP: feet shoulder-width apart, back straight, buttocks tense, stomach tucked in. Elbows pressed to the body. As you exhale, raise the handle to tension at the top point (the so-called “peak of the biceps”) and while inhaling, slowly lower it down. At the same time, we do not fully extend our arms in order to maintain static tension.

1.6. Lowering the handle with upper block(for triceps)

Helps the triceps muscles gain shape, tone and become more prominent.

IP: feet shoulder-width apart, knees slightly bent, elbows pressed to the sides. Bend your lower back, grab the handle of the upper block. As you exhale, pull it down until you get maximum tension in the extensor muscle and press your elbows to the sides of your body. Then lean your body forward slightly and fully extend your arms by contracting your triceps. Hold for a moment and, while inhaling, smoothly return to IP.

Concentrate on working your muscles.

Alternatively, lowering from the upper block can be done with rope handle. In this case, when lowering your arms, you should slightly spread them to the sides at the bottom point of the movement.

2. Additional exercises

2.1. Arm extension using a rubber shock absorber (triceps)

IP: sit down, straighten your back. Take the elastic band so that one bent arm is behind your head and the other is behind your back. The elbow should be as close to the head as possible.

As you inhale, straighten your arm, stretching the rubber shock absorber, and as you exhale, return to IP. Perform 20-25 repetitions. When performing this exercise, try not to use inertia. Working with an expander is performed only with muscle effort. Watch your elbow and don't tilt it to the side. The shoulder should remain motionless.

2.2. Extension of arms with an expander behind the back, standing

This pressing exercise is performed standing and perfectly stabilizes the muscles of the shoulder blades, shoulder, and gluteal muscles.

IP: feet shoulder-width apart, slightly bent. Place the resistance band behind your back so that it is below your shoulder blades (approximately chest level). Raise your arms to chest level, bend them elbow joints, keep your palms parallel to the floor. Brushes must be motionless.

From IP, as you exhale, slowly extend your arms in front of you, then return to IP. The main thing is to control as much as possible muscle work. Do not make your task easier by using the force of inertia, otherwise your work efficiency will be reduced to zero.

2.3. Bent over arm extension

During work, the triceps are effectively pumped. Performed with dumbbells of a comfortable weight for you or with an elastic band.

IP: feet shoulder-width apart, knees slightly bent, body tilted forward, eyes looking at the floor. The pelvis should be pulled back, slightly arching the lower back. The back should remain straight. Bend your elbows, lift them back and squeeze your shoulder blades together. Elbows should always remain parallel to each other.

Perform extensions in three sets of 30-35 times. At the end of each approach, you need to fix the position for 25-30 seconds.

2.4. "Reverse" push-ups

An effective way to tone your triceps.

IP: sitting on the floor, knees bent. Take your hands 15-20 cm away from your pelvis, place your palms on the floor (palms position: fingers forward), lift your buttocks off the mat. Push up from the floor with the strength of your arm muscles, make sure that your elbows are parallel and do not spread them to the sides.

A small nuance: the position of the hips allows you to adjust the load. The closer to the legs, the easier it is to perform push-ups and vice versa, the closer to the arms, the higher the load on the muscles.

Number of repetitions: for beginners, it is enough to perform one approach 20-25 times. For those who exercise regularly in the gym, it is recommended to perform two approaches. In between push-ups, lie on the floor, stretch your entire body, tense your muscles, pull in your stomach and stay in this position for 20-25 seconds.

2.5. "Reverse" push-ups from a bench

During the execution, the entire triceps is perfectly worked out.

IP: hands shoulder-width apart, legs slightly bent, back straight.

Slowly inhale and lower yourself down, bending your arms to a right angle. As you exhale, push up from the bench and return to the starting position. When performing the exercise, do not spread your elbows to the sides. The torso should move almost close to the bench.

2.6. Arm extension from chest

One more thing effective exercise for triceps. Performed alternately with each hand.

IP: lie on the floor, bend your knees, feet parallel to each other. Take a dumbbell in your right hand. The elbow should be turned outward. As you exhale, bend your elbow and bring the weight to your left shoulder. As you exhale, straighten it.

Number of repetitions: 15-20 times.

Then repeat the same with your left hand.

2.7. Concentrated biceps curl

This exercise can be done in various modifications. One option is seated IP, when the elbow rests on the knee or on the opposite hand. In another variation, it is performed with a barbell and both elbows rest on the knees. Its peculiarity lies in the extraordinary amplitude of movement during lifting of the projectile and a very powerful peak contraction at the top point. Those. When the projectile is lifted upward, the load reaches its maximum and is not removed. This means that when you hold the projectile at the peak point, you work your biceps as effectively as possible. This exercise can be performed with or without supination (rotational movement). When rotating the hand, the dumbbell should be closer to the thumb.

It is important that when working with the apparatus, the shoulder is strictly perpendicular to the floor. As you exhale, the arm bends and lifts the weight, and as you inhale, it extends.

Method "21"

Experienced bodybuilders note that over time, isotonic programs become less effective. A “plateau” effect occurs when the muscles get tired, get used to the load, the growth of muscle tissue slows down sharply and the effectiveness of training is reduced to zero. David Carfagno (founder of the Institute of Sports Medicine in Scottsdale, Arizona, USA) proposed an innovative technique that allows you to literally “shake” the muscles and launch active processes in the body. The essence of the method is that during the same exercise it is necessary to alternate three different amplitudes of movement (AM): lower, upper and full. For any BP, 7 repetitions are performed in each approach.

This program is a real test even for endurance bodybuilders, so trainers recommend working with lighter weights than usual.

Basics

• Programs for swinging arms consist of three supersets and are performed at a fairly fast pace.
• A one-minute break is required between sets.
• The first workouts using the “21” system should consist of one exercise and only one muscle. Gradually you can diversify the sets and increase the load.
• Any program can be adapted to the Carfagno system.

Training scheme according to the David Carfagno system.

1. French bench press

IP: lying on a bench, feet on the floor, parallel to each other, stomach retracted. Hold the dumbbells with your palms facing each other ( neutral grip). Straighten your arms and place the weights above your shoulders.

1.1. Lower amplitude: Smoothly lower the dumbbells to head level. Pause for two counts. Extend your elbows until you reach a 45-degree angle.

1.2. Upper range: Smoothly lower the dumbbells until your arms form a 45-degree angle. Pause for two counts. Straighten them out.

1.3. Full range: Lower the dumbbells to head height and then extend your arms fully.

2. Standing biceps curl

Performed with a straight crossbar.

IP: feet shoulder-width apart, feet parallel, knees slightly bent, back straight. The crossbar is taken with an “underhand” grip.

2.1. Lower BP: Using your biceps, lift the bar up until your arms form a right angle. Pause for one or two counts, return the bar to IP.

2.2. Upper AD: The bar is compressed to chest level and lowered to 90 degrees.

2.3. Full BP: connect the upper and lower BP.

3. Standing cable extension (triceps)

IP: standing, knees slightly bent, torso slightly tilted forward with a bend at the waist, elbows pressed to the sides. The crossbar is held overhand grip, back straight, stomach pulled in. The exercise is performed with the following amplitudes:

3.1. Lower: the bar is “squeezed” downwards using the force of the triceps until the arms are fully straightened, then raised to 90 degrees.

3.2. Upper: the crossbar is squeezed to 90 degrees and returns to the IP.

3.3. Full: the bar is squeezed towards the floor and then the hands return to the IP.

4. Push-ups

IP: emphasis on toes. The body is straight (parallel to the floor), the stomach does not “sag”. Hands shoulder-width apart, fingers pointing forward.

4.1. Lower BP: keeping your body in a straight position, lower your chest to the floor and slowly return to IP.

4.2. Upper BP: Lower yourself to the floor to the middle of the amplitude.

4.3. Full AP: Fully bend and straighten your elbows, lowering all the way to the floor and rising almost to the level of your fully extended elbows.

5. Biceps Curl with Rope Handle

IP: legs together, knees slightly bent, shoulders relaxed, stomach pulled in, arms down.

5.1. Lower amplitude: hold the handle so that the wrists look at each other. Bend your elbows to a right angle and straighten them until they are completely straight.

5.2. Upper AD: bend your arms to the top point, lower to 90 degrees.

5.3. The projectile moves throughout its entire amplitude - from bottom to top and lowers until the elbows are completely straightened.

Drying hands

"Drying" means getting rid of subcutaneous fat and giving hands beautiful relief. However, good muscle shape is achieved not only by proper nutrition, but also exercise. Drying is only suitable for those who have already built up good muscles. This procedure is strictly contraindicated for beginners.

During drying, it is necessary to adhere to the correct proportions of nutrients in the diet. During this period, preference is given to protein foods, and carbohydrates are limited.

In order to dry your hands you need to know the basic rules

1. The main emphasis is on aerobic short-term exercise (treadmill, etc.).
2. The program should also include work with strength training equipment, aimed at the target muscle group.
3. Exercises for drying your hands are best done in the gym under the guidance of an instructor.
4. In addition to dumbbells, during exercises with additional weight, you can use a block machine, light “pancakes” or a barbell.

Contraindications

Despite the apparent harmlessness, hand exercises also have their contraindications. It is imperative to consult a doctor if you have the following health problems:

• unstable blood pressure;
• problems with the spine;
• diseases cardiovascular system;
• asthma and respiratory diseases;
• obesity;
• osteoporosis, osteochondrosis, etc.;
• diseases of the endocrine system.

Nowadays, the saying “You are greeted by your clothes, but seen off by your mind” is more relevant than ever, because first of all, when meeting a new person, we form our opinion about him, based on his appearance, and then we look at what is inside. If you want to be successful, both on the personal front and at work, you need to constantly keep yourself in shape.

For a woman, being attractive and pleasant is especially important. The main component of this image of the fair half of the population is Therefore, the topic of this article will be “Gym training program for women.”

Familiarization with all stages of weight loss

To begin with, let's discuss the fact that the program for training in the gym for women for the purpose of losing weight and for the purpose of pumping and building certain muscle groups are fundamentally different.

If building and strengthening your muscle frame is important to you, then strength exercises are most effective. If your goal is to lose excess weight, then cardio exercise is something that you should pay special attention to. However for best result pay attention to both types of exercises.

In this article, the main task that the training program we have compiled in the gym for women will solve is to remove the stomach and sides, as well as tighten the lower body or reduce the volume of the legs.

In addition to what you have compiled, you will need to familiarize yourself with the basic principles proper nutrition.

For simple strengthening muscle, muscle building and cutting diets will vary significantly. We will also consider this point in general detail.

It is important to understand that the gym training program for women and men differs due to differences in body structure. It is worth taking into account the characteristics of a girl’s body before and after the menstrual cycle.

When visiting a gym with exercise equipment, you need to wear clothes specially adapted for this purpose and be sure to take with you the amount of water you need.

Features of female physiology

Due to the amount of hormones such as testosterone and norepinephrine in the female body (women have much less of them than men), the body is prone to the accumulation of fat. Also, these hormones are responsible for aggressiveness and the ability to consciously repeat certain exercises to the point of wear and tear (in this regard, ladies are less resilient).

Despite the rate of accumulation of fatty tissue in the body, girls have the ability to say goodbye to extra pounds than guys.

Women have very well developed lower body muscles, making them very trainable. WITH top part bodies things are worse. It is quite difficult to pump up the muscles of the abs, chest, arms and shoulders, but in combination with proper nutrition it is quite possible.

By the way, due to the smaller number of nerve endings in the lower abdomen, women have a less developed neuromuscular connection than men. On the one hand, this is good, because ladies are more tolerant of pain in this part of the body (in particular pain during menstruation), but because of this, the lower abs are the most problematic part for most of them.

It is very important for women to choose a workout routine according to their menstrual cycle.

In the first half of the time after menstruation, the body is more resilient and strong, and is also less prone to storing carbohydrates in reserve, so training at this time is most productive.

Ovulation usually occurs two weeks after menstruation. These days, the body is at its weakest, it is engaged in accumulating and saving energy, so you can be sure that every piece of cake you eat at this time will, without a doubt, lead to the rounding of your shape. Training during this period is the least effective; experts even recommend reducing the load.

Let's summarize what a woman should know when choosing exercises for herself.

A weight loss training program for women is very different from a training program for men due to differences in muscle structure.

The number of calories a man should consume per day is several times higher than the norm recommended for girls.

A gym training program for women should be built according to her menstrual cycle: the heaviest loads are in the first two weeks, then the intensity of training should decline.

In women's training, there should be many approaches and repetitions, with a minimum of rest between them. A gym workout program for women 3 times a week is the best option.

Let's talk about nutrition

To ensure that the efforts made in the gym are not in vain, you simply need to control your diet, because no matter how hard you work during training, if you consume excess fat and carbohydrates, your muscles will simply grow under a layer of fat.

So, the basic rules of proper nutrition:

• You need to eat several times a day (5-7) in small portions.
• Be sure to consume at least two liters of clean water (tea, coffee, juices, etc. have nothing to do with clean water).
• Minimize the consumption of so-called junk foods (these are foods that do not provide any benefit to the body). These include: sugar, mayonnaise, ketchup (and other purchased non-natural sauces), sweet carbonated water, etc.
• Try to avoid consuming too fatty meat and give preference to boiled, stewed, baked and steamed foods rather than fried in oil.

• Do not eat food 3-4 hours before bedtime.
• The main amount of carbohydrates should be taken in the first half of the day.

As you can see, the rules are simple and understandable to everyone. We do not advise you to completely exclude sweets, flour and fried foods from your diet. You just have to try not to use too much healthy products as little as possible. For example, give yourself a day once a week when you can eat something tasty. But the main thing is not to overeat.

A sample meal plan looks like this: breakfast, snack, lunch, snack, dinner. Fruits are best as a snack.

The main thing is to remember that no training program in the gym for women (beginners in particular) will help you if you don’t eat right.

What is the difference between a circuit training program and a split program?

So we've talked about the basic principles female workout, understood why a training program for men is not suitable for women, and learned about the basic principles of proper nutrition. Now let's talk about the training itself.

The training program in the gym for weight loss for women for two days (or better yet, three) is divided into two types:

A circuit program is a workout that involves each session in the gym working out all muscle groups at once. This type of training is considered by many to be the most preferable for women. It is, without a doubt, ideal for those whose goal is to lose excess weight and slightly strengthen the muscle frame.

Split training is based on the fact that the person working on it works a certain group (or several groups) of muscles every day. For example, day 1 - back, arms, day 2 - legs, buttocks and day 3 - chest and abs.

Such training is usually chosen by men. However, for girls who want to build muscle mass in a particular area or pay special attention to the most problematic part of the body, this program is also ideal.

Below is a training program in the gym for women (initial) of a circular type.

Circuit training

It is important to remember that no matter what training program in the gym for weight loss for women (and drying is also required in conjunction with training for weight loss) you have, you need to devote 20 minutes at the beginning to warm-up and cardio exercises and 20 minutes at the end to muscle stretching and cardio exercises . We will discuss this point in more detail later.

So, you've warmed up. Now let's look at what a circuit training program for a gym for women (initial) should look like for a week.

Day one

Press. The first exercise you will perform will be crunching the body on a bench. Perform in 4 sets maximum quantity repetitions (professional trainers advise doing as many as you think you can, plus 5 more times. These 5 repetitions will be most effective).

Gluteal muscles. Lunge forward on both legs 15 times, while holding dumbbells with a minimum weight of 3 kg in your hands. 3 approaches.

Back. Traction vertical block. This exercise should be done 4 sets of 8-15 repetitions, concentrating on the back muscles.

Dumbbell bench press. This exercise tightens the breasts and forms their beautiful shape, which, you see, is important for a woman (it is especially important that the training program in the gym for women over 45 includes chest exercises). Perform 15 times in 2 approaches.

Flying arms with dumbbells while lying on a bench. This exercise will enlarge and strengthen your breasts. Perform 15 times 2 approaches.

to the sides. Do 25 swings with each leg, 2 sets.

Complete 2-4 rounds of this program. Remember that in the breaks between approaches and exercises you cannot sit and it is undesirable to stand in one place; it is better to go drink some water or warm up and stretch your muscles.

Day two - rest.

Day three

Squats holding a barbell on your shoulders, will perfectly pump up your buttocks and legs. The weight of the bar should be such that you can squat with it at least 15 times without hurting yourself (we recommend starting with 8-10 kilograms). The first time you need to be insured. Do 2 sets of 15 reps.

Floor press. Do 2 sets of 10-15 reps. This exercise is good for the chest muscles.

Twisting with a fitball. The point of the exercise is that you need to lift your body and legs at the same time, while holding the fitball in outstretched arms, pass the ball from your hands to your legs and lower yourself, squeezing it with your feet. This challenging exercise engages the muscles of the upper and lower press, as well as the muscles of the arms and legs. Minimum number of repetitions 10 times, 2 sets.

Leg press on the machine. This exercise works the thigh muscles. Do it 15 times, 2 sets.

Arm curl with a dumbbell. Perform 2 sets of 15 times on each arm. With this point you can pump up your biceps, which will relieve you of problem areas on your arms.

Plank stand for 1-1.5 minutes. The plank tightens the muscles of the whole body.
Complete 2-4 rounds of this program.

Day four - rest.

Day five

Hyperextension. This exercise trains gluteal muscle and back extensor muscles. Perform 15-20 times for 0.5 kg. 2 approaches.

Leg raises on the horizontal bar (hanging). This way you will perfectly pump up the muscles of the lower and upper abs, oblique abdominal muscles and arms. If you are a beginner, then pull your knees bent up. If your level of training allows you, then raise your straight legs to parallel with the floor. Such twists should be done in the following order: forward, left, right. Perform 10-20 repetitions in 2 sets.

Bent-over arm raises with dumbbells alternately. Perform 15-25 times on each arm, 2 approaches. This exercise will strengthen your shoulders.

Calf raises with dumbbells will work the calf muscles. Do 3 sets of 40 reps.

Deadlift Perfectly suited for working out the back, buttocks, thighs and forearms. This row must be performed with dumbbells or a barbell. 15-20 times, 2 approaches.

Swing dumbbells to the sides let us down middle delta hands. 2 sets of 10-15 times.

Warm-up, stretching and cardio

Before performing the exercises, be sure to spend 10 minutes warming up and 10 minutes on a treadmill or exercise bike.

You may ask, “Why do you need a warm-up if it doesn’t build muscle or help you lose weight?” The answer is simple: only by warming up first will you prepare your body for heavy exercise, which will significantly improve the quality and safety of subsequent training.

So, what is the warm-up responsible for:

• Warms up and tones all the muscles of the body.
• Accelerates the heartbeat to 100 beats/min.
• Increases the activity of the cardiovascular system, due to which blood flows to the muscles faster.
• Reduces the risk of muscle tearing or straining during strength training.
• Speeds up metabolism.
• Helps you get ready for training.

Now you know which important role Warm-up plays. It may include: jumping rope, rotational exercises to warm up the joints, bending and turning the body, abducting and stretching the arms in different directions.

After you've finished warming up, run for 10 minutes on the treadmill.

After completing your basic workout program, spend 10 minutes stretching. It will make the shape of your muscles more neat and feminine, and will also reduce pain the day after training. And, of course, a plastic body never hurts a girl.

Women over 40 years old

Many people think that the training program in the gym for a woman 40 years of age and older is very different from the training for the younger generation or is not available at all. This is a misconception. The sport is shown at any age, but in this case several rules must be followed:

1. Before you start going to the gym, you should consult your doctor.
2. The rest between exercises and approaches should be longer - 1-1.5 minutes.
3. Perform all exercises carefully and not at a very fast pace.
4. Spend more time stretching and warming up.

By following all the rules described in this article, you will achieve incredible results at any age.

A set of exercises in the gym for girls who have just started working out should include training all the muscles of the body. Many girls believe that classes strength training will have a bad effect on changes in their physique, and will make their bodies masculine. But this is only if the girl began to professionally engage in bodybuilding and take anabolic steroid. So it’s worth radically reconsidering your training program and spending more time working with free weights.

Weight loss program in the gym for girls

· Nutrition

To ensure that your efforts in the gym are not in vain, you should also carefully approach your diet, as well as the choice of your training program. For girls, the amount of calories they consume is significantly lower than for men, which means that when visiting the gym you must definitely adhere to following rules diets:

1. Calculate correctly daily norm calorie intake.
2. Control the volume of fluid taken.
3. Increase your daily protein intake.
4. Add essential fatty acids (Omega-3, 6) to your diet.
5. Control sugar levels in the body.

· Training Basics

You may want to design your gym training program based on working 1-2 muscle groups in each workout. This is a very popular program, but should only be implemented after several months of basic full-body exercises. So remember, if you are a beginner, you should first work out all muscle groups in each workout (basic exercises are suitable for this).

· Psychological component

You should not immediately switch to strict diet by radically changing your diet. Change everything gradually, but every day. With constant training, your appetite will undoubtedly increase. You need to mentally set yourself up to achieve results, and then everything will work out.

Basic exercises in the gym for girls

Our set of exercises for women in the gym will consist of three days of training per week. Your muscles need to rest and recover, so remember to get 7-8 hours of sleep.

Day 1

No.	Execution technique
№1		Squats with a barbell - 15 times
№2		Lunges with dumbbells in hands - 10 times on each leg
№3		Dumbbell rows to the waist with one hand - 10 times on each hand
№4		Pull-ups from the bar - maximum number of times
№5		Dumbbell press incline bench- 12 times

Day 2

No.	Execution technique	Name of exercise/number of reps
№1		Barbell row to the belt - 15 times
№2		Block pull to the chest narrow grip- 12 times
№3		Squats with dumbbells "Plie" - 15 times
№4		Squats on one leg (scissors) with dumbbells - 10 times on each leg
№5		Exercise "Book" for the press - 20 times

Day 3

No.	Execution technique	Name of exercise/number of reps
№1		Deadlift - 15 times
№2		Squats with one leg on a bench - 10 times on each leg
№3		Lower block row to the waist with a narrow grip - 12 times
№4		Dumbbell bench press - 12 times
№5		Dumbbell raises on a bench - 12 times

Each exercise in the list is performed 3 approaches (3 times).