Exercises for weight loss in the gym: complexes and training programs for men and women. Basic load in the gym

18.10.201927.05.2017

The gym is not just about working out using cardio equipment. Most of the classes are devoted to exercises with weights. And. This includes lunges with dumbbells, pull-ups, squats and many other exercises that simultaneously develop muscle and burn fat.

How to train properly in the gym

The time spent on exercise machines complements and reinforces the basic exercises, but does not replace them in any way (if there are no health restrictions).

Exercise program in gym for girls it varies depending on the goals (drying, gaining weight, etc.)

Any experienced trainer in the gym he will say that the exercise program for girls is no different from the program for men. To achieve tangible results, girls should train equally with men. This does not mean that women should lift the same weight as men and completely copy the “male style” of training. However, there are general principles for both “women’s” and “men’s” training programs.

Basic rules for training in the gym (regardless of gender):

Job with heavy weights;
number of repetitions should depend on the goal (1-5 repetitions – muscle development, 6-12 – increase muscle mass, more than 12 – development of endurance);
training, including strength exercises, lasts 60 minutes (no more);
any program covers basic (set of muscles) and conditionally basic (specific muscle group) exercises.

Important to know! The desired forms are achieved not by the intensity of training, but by “correct”, systematic exercises. Frequent, long and chaotic training will do more harm than good.

Gym exercise program for girls

The exercise program in the gym for girls is selected individually depending on the final goals. The program can be aimed at burning excess fat, developing a certain muscle group, building mass, endurance, etc. The selection of a program depends on several factors, in particular the general physical training, initial body weight and body type of the girl.

The “right” program is not necessarily designed to burn fat. The absence of excess fat does not mean a slim and sexy figure. In addition, every girl has her own ideas about thinness and overweight. Sometimes, a thin and slender girl comes to the gym to “lose weight.” Most likely, the girl needs to gain weight, and not burn extra calories.

How to choose the right program for yourself to look attractive and sporty? The easiest way is to start from your body type in order to understand which part of the body needs weight loss and which needs strength training.

Examples of programs for different types of figures:

A-figure – wide hips, narrow shoulders. Fat is deposited mostly on the stomach, thighs and buttocks. In this case, the training program should be combined: training the upper body area is aimed at increasing mass, and the lower body – at burning fat. The emphasis is on the legs and buttocks.
T-shape– the antipode of the A-figure, that is, broad shoulders and a narrow pelvis. The program should focus on building muscle mass in the legs and thighs.
X-figure- a proportional figure that most women dream of. The load is distributed evenly. With mild neglect, you need to concentrate on gaining weight. If you are obese (losing your waist), you need to start with a set of exercises aimed at burning fat and gaining definition.
H-figure– the shoulders are equal in width to the hips. The program consists of 2 stages - burning fat and building mass in the shoulders and hips.

Do not forget that it is impossible to concentrate only on a certain part of the body. During physical activity, muscles are trained together. Therefore, any fitness program includes the entire range of exercises with an emphasis on certain muscles.

Warm-up - the beginning of any workout

No exercise program in the gym for girls is carried out without a warm-up.. Even if a girl is an experienced athlete, she begins any workout with a warm-up.

The main purpose of warming up is to reduce the risk of injury. You cannot perform complex exercises and take heavy weight untrained muscles. A sudden load leads to injuries of varying severity from tendon ruptures to dislocations and pinching.

Warm-up prepares muscles, tendons, joints, making them more elastic and mobile.

In addition, warming up sets you up for the required rhythm and increases endurance.

The warm-up includes the following main steps:

general body preparation– running, jumping rope, cardio exercise, etc.;
joint preparation– rotational movements of the joints from the neck to the ankles;
muscle preparation– stretching all muscles until slight pain occurs.

A productive warm-up cannot last less than 5 minutes. The most optimal time, during which the muscles warm up well, is 10 minutes.

Basic set of exercises in the gym

In practice, training is limited exclusively to sets of exercise machines and equipment in a specific gym. Otherwise, regardless of the level of training, gender and build of the athlete, the classes remain universal. The difference is in the load, intensity, weight of the pull, and the number of approaches.

Any training program in the gym for girls contains the main set of exercises:

barbell squat– basic exercise for the buttocks, thighs and calves;
pull-up (alternative - deadlift) vertical block) – classic exercise for the muscles of the back, forearms and biceps;
lunges – important exercise on the legs and hips, performed with weights (dumbbells);
standing barbell or dumbbell rows can be of 2 types– stretching or deadlift;
bench press - performed by both men and women and aimed at developing biceps and pectoral muscles;
classic abdominal exercise, which involves lifting a straight back from a lying position (an alternative is twisting).

Most of these exercises cannot be performed at home, as they involve working with machines and weights.

Exercises in the gym for weight loss and relief

Weight loss (burning excess fat) and definition (gaining slim figure) are interrelated concepts. It is impossible to work with only one of them: strength training in any case leads to a decrease in body fat. Therefore, weight loss exercises are combined with a load aimed at achieving body definition.

The comprehensive program consists of alternating strength exercises with cardio exercises. The intensity of the workout and high tempo allow you to burn calories, and strength exercises strengthen the muscles of the legs, hips, and chest.

Typically, such a workout lasts no more than 1 hour 20 minutes and consists of supersets, between which a session on a cardio machine is provided ( treadmill or ellipsoid). Between supersets you need to rest for about 2 minutes, and when switching to cardio, you don’t need to take a break, that is, a session on a cardio machine can be included in a superset.

Exercises for weight loss and definition:

on the press– bent over body raises, hanging leg raises, bending over a goat;
on your feet– lifting weights with legs, lunges and squats with weights;
on arms and back– bench push-ups, vertical block and barbell rows from the chest in a standing position, bench press and dumbbell rows while lying down, deadlifts with dumbbells.

One set is 3 sets of 12-15 repetitions. It is recommended to distribute the exercises over 3 sessions per week (at least 1 day between workouts). Each session should cover all muscle groups.

Pay attention! The program is high intensity, so it is not suitable for beginners with poorly developed muscle mass. For beginners, you first need to go through a basic program and master a set of basic strength and aerobic exercises.

Exercises for girls in the gym to gain weight

Exercise in the gym is not only aimed at reducing weight by burning excess calories. For some girls, it is important to choose an exercise program that helps build muscle mass.

The program is suitable skinny girls those wishing to increase weight, and includes power complex exercises:

The training is carried out 3 times a week and consists of alternating the load on various groups muscles. The exercises are strength-based and involve working with weights, so you need to do 3-4 hikes 8-15 times. Beginners should start with light weights and gradually increase them. It is worth remembering that without proper nutrition, even with regular training, muscles will not grow.

Cool-down: Stretching at the end of your workout

Cooling down or stretching is advisable, but not necessary. Many trainers (not only in fitness, but, for example, in dance sports) recommend stretching, especially for beginners who are just starting to learn the sport. Stretching has a beneficial effect on muscle recovery and improves general condition after a long workout.

A cool-down is not a warm-up, so it does not require working out all muscle groups. Stretching is necessary only for those muscles and joints that bear the majority of the load.

For example, after an intense leg workout (weight lifting, lunges, squats), it is the leg muscles that need to be stretched. Accordingly, a cool-down takes much less time than a warm-up, which requires to tone all muscle groups.

Trainers recommend hanging on the bar as a cool-down after any workout. Hanging for 15-20 seconds relieves tension from the spine, which takes most of the load during any type of workout. This is especially important for people with back problems (pain, osteochondrosis, hernia).

Gym training program for beginners

It is quite difficult to start training without prior physical preparation. Therefore, the exercise program in the gym for girls getting acquainted with sports and physical activity should cover the entire body. In this case it will be suitable basic complex exercises that will help adapt muscles to physical activity.

Usually basic training involves 2 classes per week (not in a row). This is enough for the body to adapt to physical activity. The program lasts 1.5-2 months, provided there are no missed workouts.

The detailed plan is presented in the table:

Weekly workout		Quantity
First lesson	Second lesson	approaches	repetitions
Abdominal exercise from a lying position	Raising the legs while hanging on the elbows	3-4	12-15
Bench leg press	Squats with weight (with barbell)	3-4	12-15
Leg bending in the machine	Leg raises in the simulator	3-4	12-15
Lunges with weights	Leg abduction in the simulator	3-4	12-15
Pull up horizontal block	Pull up vertical block	3-4	12-15
Chest press	Seated dumbbell press	3-4	12-15
Standing Dumbbell Arm Press	Leg extension in the simulator	3-4	12-15
Exercise “Pullover” with a dumbbell	Forearm abduction in the simulator	3-4	12-15
Barbell row to the chin (standing)	Bend your elbows with a barbell or dumbbells in a standing position	3-4	12-15
Bends over the goat	Raising the body or twisting on the floor	3-4	12-15

After a maximum of 2 months, you should switch to another program designed for physically fit girls.

Intermediate Exercise Program

Girls who have some experience in sports and have passed entry level preparation, move on to more complex training. Intermediate level includes strength exercises at a fairly fast pace.

The difficulty of this level is complex exercises. Approaches must be done in blocks without a break. You can rest only after completing one set of exercises (5 in total).

Intermediate level exercise sets:

abs and leg lifts;
deadlift and squats with weight (barbell or dumbbells);
leg press or extension and barbell curl;
traction of vertical and horizontal blocks;
pulling the barbell and raising the arms with dumbbells to the sides.

One set of exercises involves 5 sets of 15 repetitions. This program is good for both weight loss and mass gain. If you need to tighten or round a certain part of the body, you should increase the load in this area.

Proper nutrition is the key to successful workouts in the gym

Girls who want to lose weight need to start eating right. When playing sports, muscle mass builds up under fat, muscles become stronger, tightened and increase in volume, that is, the total body weight increases with constant loads. Visually, the result of training will be barely noticeable or not noticeable at all.

Something to remember! An exercise program in the gym will not fully “work” without a diet. For girls who dream of a beautiful, toned figure, it is important to balance proper nutrition and physical activity.

Proper nutrition during intense exercise should correspond to your goals. Muscles will not grow in the absence of the necessary substances and vitamins in the body, and it will not be possible to burn fat without controlling calories, even with sufficient load.

In addition, do not forget that muscle work requires more energy and, as a result, appetite increases, which also needs to be controlled.

However, a strict diet, even to the point of starvation, will inhibit muscle development. Maintaining a balance between “load and nutrition” will help achieve desired result during the program execution period.

Below is a table of the ratio of protein, fat and carbohydrate consumption for girls actively involved in the gym.

Exercise program	BJU in the daily diet (%)
Exercise program	Squirrels	Fats	Carbohydrates
Weight loss	31	12	57
Relief	22	11	67
Mass gain	34	10	56

With any training program, you should count the calories needed to build muscles and drink 1.5 liters of water per day (at intensive training increase water intake to 2 liters). It’s worth taking your diet seriously and balancing your exercise loads with the necessary nutrition every day. Only in this case will the muscles grow and fat will disappear in the “right” places.

Any programs can be adjusted, complex exercises can be replaced with simpler, alternative ones. Before you start training, you should consider your general level of preparation, chronic diseases and problems of the musculoskeletal system. The main thing to remember is the principle “do no harm” - everything should be in moderation.

Useful videos about training programs for women

A program for girls in the gym for weight loss and muscle definition in this video:

Exercise program in the gym for girls in this video:

Who said that biceps and triceps training is only for guys? Relief arms, toned internal surfaces and armpit areas allow women to wear sleeveless clothes and not feel complex about their imperfections. Girls don't need to be afraid to include arm exercises and lift heavy weights in their gym routines. Biceps are not voluminous because there is little testosterone in the female body. Bodybuilders know how difficult it is to pump them up, even for men.

How to work until the result

Women do not need to spend a lot of time to develop biceps and triceps. When doing presses and push-ups, the triceps muscles are simultaneously loaded. If the complex includes rows for the back, the biceps are partially worked out. Therefore, it is enough for girls to purposefully pump their arms in the gym once a week.

A set of arm exercises is based on 2 basic techniques - lifts and extensions, and their modifications. The heavier the dumbbells are in your hands, the faster they increase in volume. muscle fibers. Training with 2 kg equipment, even despite numerous repetitions, will not give any effect. Therefore, without a doubt, take heavy dumbbells or a barbell and do 12 reps for 3 sets with 30 seconds rest between sets.

Arm training for girls in the gym with a barbell

Start the workout by bending and moving your elbows back. They simultaneously load several muscle groups and allow you to lift heavy weights.

While standing, grab the bar with your palms facing forward, pressing your hands to your body.
Bend your limbs, bringing the barbell closer to your collarbone, while simultaneously moving your elbows straight back without raising your shoulders.
As you inhale, return to starting position along a vertical path.

Alternative: work with dumbbells or .

Pull-ups in graviton with counterweight

The design successfully replaces the outdoor horizontal bar and allows girls to master the technique perfectly. Compound exercise involves you in the process arms, shoulders, deltoids, trapezius, lats.

Place one knee on the support, grab the handles wide grip, pull yourself up and put another one on.
Relax your body, lower the pillow and hang with straight arms. Move your body back a little, and with a powerful movement of your core muscles, pull your chin above the handles.
Pause at the top and lower down.

Zottman Curls

In this technique work forearms, biceps, arm flexors, brachioradialis muscles.

Standing with your knees bent, take the shells with your palms facing inward.
Slowly bend your elbow and point it toward your shoulder.
When lifting, perform supination - turn the hand 180°.
Hold at the top, lower the projectile in the reverse order, remembering to turn your hand.

"Hammer" for muscle mass

In addition to the biceps, the brachioradialis and pronator teres muscles are also targeted.

with supinated heads - on double-headed heads;
a neutral grip loads both equally effectively.

In a standing position, press your elbows to your sides.
Raise your hands with dumbbells to your shoulders, focus on peak muscle contraction and go into the negative phase.

In order to finish off target muscles, add 2 isolation techniques each to the biceps and triceps, performing repetitions at a slow pace until failure on the last set.

Alternating biceps curls

Workout on incline bench provides a wide range of movements, allows you to move your elbows far back. This optimally loads those who are always lagging in development external beam and shapes beautiful shape hands

Sit down, take the dumbbells and lower them to the bottom, pressing your elbows to your sides.
Raise your left limb to your shoulder. During this process, keep your arm motionless from elbow to shoulder.
Perform movements until the biceps are contracted to the limit. Pause at the top for a moment.
Lower and repeat with the other hand.

Working with a barbell on a Scott bench

The targeted technique works on the biceps. Work preferably with a curved EZ-bar.

Rest your armpits in the fold of the bench, support your forearms on the cushions.
Grasp the bottom of the dumbbells without crossing your shoulder line. If you spread your palms wider, the emphasis will shift to the inner head.
Without lifting your elbows, perform a series of smooth bends.

Bench triceps press

This exercise forces all 3 heads to work.

Place your hands at shoulder level.
Keeping your elbows close to your body, inhale and lower the bar towards solar plexus and immediately move into a positive phase.

Traction in the block

Instead of isolating barbell curls, you can use lat curls with one or both arms. In combination with a simulator, arm training in the gym gives better results.

When working with a barbell, where the biceps is resting at the top, due to the tension of the cable, the load on it increases and is equally distributed along the entire trajectory.

To increase efficiency, straighten your arms.
Grab a straight or curved handle with an underhand grip.
Press your elbows towards you and pull the cable to your belt with your shoulder blades pressed.

How can a girl pump up her arms from the inside?

Dumbbells will help get rid of sagging and fat in hard-to-reach areas.

Start with your biceps.

Sit down, spread your legs wide, squeeze your shoulder blades together.
Bend your arms, turn your fingers forward and lift them along the body towards the collarbone.

Move on to the triceps.

Raise your limbs with dumbbells above your head with your palms facing forward.
Gently bend them towards the crown.

Many people often talk about basic loads in the gym. But what it is and how it is performed correctly is sometimes difficult for beginners to understand. To understand what the basic exercises in the gym for girls are, you first need to understand the terms.

The concept of basic training on simulators

Workouts are called basic if more than one muscle or joint is involved in the work at any given time. If only one muscle is loaded, then the exercise is considered isolated.

Three types that are classic and important for training any athlete: basic exercises:

When drawing up a program, basic exercises in the gym for beginners should make up 80 - 90% of the entire session. In the future, it makes sense to include isolated loads in the program in order to achieve best result from working on the body. If training is carried out to gain muscle mass, then working with the base will be the most effective.

Those who come across a video that presents basic training in the gym performed by a man should not be upset, because there is no fundamental difference in performing these exercises between men and women. You can safely use them.

If you are tempted to use a ready-made program, it is better to give preference to one that is designed specifically for girls. This is due to the fact that women have specific problem areas that need to be paid especially careful attention to and there are muscles that do not need to be affected at all, for example the trapezius muscle of the neck.

An approximate basic set of exercises in the gym

Here is a version of the program based on the most popular basic exercises. It will be suitable for beginners. You can use this program as a basis and gradually adjust it to suit yourself in order to achieve the maximum possible weight loss.

To ensure that the names do not confuse a beginner and to give a hint of what certain exercise machines look like, you can look at their photos on the Internet.

This program is based on three visits to the gym per week. Moreover, between these visits there must be a break of one day for rest. Rest time is necessary to restore and strengthen muscle tissue.

Each individual workout works several muscle groups. This is due to the fact that it is impossible to properly load the entire body in one visit to the gym.

Day of the first workout of the week:

2 x 15 repetitions of leg extensions in the machine.
4 x 12 reps of barbell squats.
3 x 12 repetitions of leg press in the machine.
Repeat the first item on the list.
3 x 12 reps for seated dumbbell presses.
3 x 12 repetitions of barbell rows with a medium grip in front of you to the chest.
3-4 times for the maximum number of repetitions of the abdominal load.

The main work of this day is concentrated on the load on the legs. Additionally, the muscles of the arms, as well as the back, chest and abs are included.

Day two of the weekly workout:

3 x 15 repetitions of sit-up raises on the chest muscles.
3 to 12 times of arm extension with dumbbells from behind the head.
3 x 10 repetitions of standing dumbbell curls.
3 x 10 repetitions of kick-back.
3 x 12 times of bending the arms with emphasis on the elbows on the machine.
4 x 15 reps on standing calf barre.

This list of exercises allows you to work several muscle groups in your arms and chest. In addition, the legs are loaded.

The third day of training from the weekly load:

2 x 15 repetitions of leg curls in the machine.
4 x 12 times on straight-legged barbell rows.
3 x 15 repetitions for leg curls in a lying or sitting position.
3 x 12 repetitions of block rows to the chest from above.
3 x 12 reps for deadlifts upper block.
3-4 sets of the maximum number of times per press.

On this day of muscle work, the main part of the exercises is aimed at the back, and the abs and arms are not forgotten.

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.

Squatting with a barbell is one of the basic exercises for girls to strengthen not only the legs and buttocks, but also the rest. 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 There will be workouts with which they 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 work, 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 engage in full force 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 bar with your chin. To make pull-ups easier, there is special simulator- 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 grasp the handle with your hands 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! From lunges this exercise differs in that until the required number of repetitions is completed, the feet remain in place.

10. Book on the press

You need to lie on your back and stretch your arms behind your head. At the same time, 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;

Why do girls go to the gym? Let us highlight 3 main groups of tasks:

loss of excess fat deposits;
toning the muscle system without weight correction;
weight gain and overall body shape improvement.

All individualization of a training program should begin with the identification of these problems. But you cannot remove excess fat from the buttocks, leaving it in the chest area. You can't remove fat from just your waist and leave it in your hips. Fat deposits, if you work to get rid of their excess, leave evenly from all parts of the body. First of all, it will be reflected on your face. It will begin to lose its roundness. But this shouldn't scare you.

When you notice changes in your appearance, you need to congratulate yourself on starting the decision important task– discharge of excess sediments. Give it a month and you will notice a clear decrease in the circumference of your waist and pelvis, and subsequently your hips. Remember that no amount of intense exercise to work out the abdominal area will make your waist slimmer while maintaining other circumferences. Everything will decrease evenly and in proportion to the supply that is already available. Consequently, fat will be removed from those areas where it is most abundant.

At the same time, there is a clear connection between the load on a certain part of the body and the degree of increase in its circumference.

If you are underweight, you need to primarily target those areas that need to be rounded (of course, through the muscles, not the fat layer).

In this regard, the main formative elements of your figure are the skeleton, the muscles attached to it and the layer of subcutaneous fat covering them.

The most flexible and correctable elements are muscles. But not all muscles, unfortunately (or rather, not all muscle fibers). Only white (fast-twitch) muscle fibers grow in thickness and change the overall shape of the entire muscle, and therefore a certain part of the body. But these fibers only respond to power loads (bodybuilding). No “steps”, “slides”, “aqua aerobics” and other exotic training systems “in the crowd” are able to change the shape of your muscles, because in this case the muscle fibers that are able to change shape under the influence of load are not working. The conclusion suggests itself without difficulty: conditioning bodybuilding.

The layer of fat is another form-building (or rather, “shape-distorting”) element. If there is not much of it, and it lies under the skin in the right places, it pleasantly smoothes out the shape of your figure, giving you femininity. If there is a lot of it, it will disgrace your figure. It’s hard to disagree with this, and the myth that most men like fat women was invented and allowed to roam around the world by fat women themselves. Fat can only be lost through aerobic exercise and an appropriate diet. Only aerobic work can mobilize fatty acids and burn them in specific, slow-twitch fibers. These fibers practically do not work at power loads. So one gym will not solve this problem. An integrated approach will solve your problems!

The most “hard” and unchangeable is the backbone. All our lives we will have to live with what our ancestors endowed us with in this sense. Analyzing the bone structure is the most difficult part in developing an individual training program.

If possible, abstract as much as possible from your layer of fat, regardless of its thickness, as well as from muscle masses, regardless of their shape. Try to imagine your bone structure as if it were on an x-ray. For a person not at least familiar with the basics of anatomy, such abstraction can be difficult.

But you must try to strain all your imagination, since the content of subsequent training will depend on the accuracy of what you can imagine. It's best to stand naked in front of a large mirror and try to get rid of blind adoration of your body. Be critical of yourself. Remember that an uncritical person is almost never constructive. And to eliminate your shortcomings in addition, you need a constructive approach!

To make the task easier, we will not operate with complex anatomical concepts, and we will determine the structure of the skeleton by how much its outline resembles the pattern of the printed letters “A”, “T”, “X” and “H” and in the future we will designate the types of skeleton exactly like this: “A”, “T”, “X” ” and “N”. To make things even easier, let's analyze all these types.

Type “A” frame characterized by narrow shoulders and a wide pelvis. The difference in the width of the shoulders and pelvis can be either quite significant or not very pronounced. But in any case, the figure looks like the letter “A”. It seems to expand downwards, and this expansion is determined not only by the amount accumulated on different parts body fat, and, to a greater extent, the structure of the skeleton. This type of bone structure is characterized by a predominant accumulation of fat on the lower part of the body - in the pelvic region, lower abdomen and hips. Even extremes are possible: upper part body (to the waist) can be thin, and the lower part can be plump. Women and girls with this type of bone structure usually have difficulty losing fat from the lower torso, and their training patterns should reflect this feature.

Typically women with an “A” figure differ thin waist and small in stature, and many men like such features of their build - they find them very feminine. However, often body fat on the lower part of the body they increase to an ugly size, which, of course, spoils the figure, because it turns into some kind of giant pear.

If you find yourself with an “A” body type, your main goal will be to lose fat in your lower body, add firmness to your lower body, and also gain some muscle mass in your upper body. First of all - in the area of the shoulders, chest and back (so that the decreased difference between the circumferences of the chest and pelvis smooths out some of your disproportion).

An approximate set of exercises for women and girls with addition type "A"(hire a personal trainer to practice movement techniques)

Warm-up – 5-15 min.
V-shaped crunches while sitting on the edge of a bench (raising the knees to the chest) – 3×20-25.
Torso raises on an inclined board (legs must be bent and the back must be rounded) – 3×15-25.
Bench press lying on an incline bench – 1×12, 1×10, 1×8, 1×6.
Lying dumbbell raises – 3×8-10.
Head pull on a high block – 1×12, 1×10, 1×8, 1×6.
Bent-over dumbbell raises 3x8.
Raising the knees to the chest while hanging on the bar – 2xMax.
Squats with a barbell or a light barbell in a wide stance – 3x20-25.
Lying leg curls on a 3x12 machine.
Pelvic lifts lying on your back with back arching – 3×35-50.
Lunges forward on one leg - 3×15-25.
work on the simulator for oblique abdominal muscles 2×30-50.
cardio – 15-25 min.

Recording the dosage of exercises 15-25, 50-70 means that you need to start with 15 repetitions, and gradually, over several weeks, get to the upper limit. Exercises 4 and 6 should be performed using the “pyramid” technique, i.e., increase the weight from the second to the last approach in each of them. The word “Max” means that you should strive for the maximum number of repetitions in this exercise.

“T” type frame characterized by wider shoulders compared to the pelvis and a pronounced conical shape of the torso. This is the one sporty style a figure that many try to get closer to with the help of overhead hangers. Type “T” is characterized by a predominance of excess fat accumulation in the upper part of the body - from the navel and above. At the same time quite voluminous rib cage can sit on a narrow pelvis and elongated thin legs. The waist with this type of build may become unexpressed; sometimes it is hidden by excess layers of fat.

With tall stature, such imbalances can be slightly smoothed out, but with short stature, they greatly spoil the impression of the figure. Your task, if you have discovered that you have type “T” bones, is to lose fat deposits from the upper body as much as possible and build gluteal muscles, femoral area(so that their increased circumferences smooth out the existing disproportion).

A set of exercises for women and girls with addition "T" type could be, for example, like this:

(to hone your exercise technique, contact a personal trainer)

Warm-up – 5-15 min.

work on the simulator for the oblique abdominal muscles – 2×30-50.

Squats with a barbell in a wide stance or leg presses in a 1x12, 1x10, 1x8, 1x6 machine. 5.
Lying leg curl on the machine – 4×10.
Hyperextension (lifting the torso from a position lying prone with your thighs across a high bench with your feet fixed) 3×15-20.
Bench press, lying – 3×12-15.
Bringing your elbows forward on a dec-dec machine – 2×12.
Rows to the chest with a medium grip on a high block - 3x12-15.
Torso raises with turns on an inclined board – 2×15-25.
Leg raises while hanging on the bar – 2xMax.

The methodological instructions for this complex are the same as for the previous one.

“X” type backbone characterized by the same width of shoulders and pelvis, pronounced waist and overall proportionality. This is, of course, the most feminine body type, but if you don’t treat yourself with care, it often takes on forms when excess fat deposits on the buttocks, hips, chest and shoulders turn the body into something like a huge guitar.

The task of women and girls with this type of build is to maintain the tone of all muscle groups and prevent excess fat deposits.

type “X”:

(a personal trainer will teach you how to perform the exercises correctly)

Warm-up – 5-15 min.
Torso raises on an inclined board – 3×15-25.
Barbell press – 2×10-12.
Lying dumbbell raises – 2×10-12.
“Pullover” lying across the bench (abduction of straight arms with a dumbbell back and down) 2 × 12-15.
Chest cravings parallel grip on a high block – 2×12-15.
Low block abdominal row – 2×12-15.
V-crunches, sitting on the edge of a bench – 2×25-30.
Bench leg press – 2×15-20.
Leg bending while lying on the machine – 2×10-12.
Pelvic hyperextension – 2×15-20.
Leg abduction (right or left) on a low block – 2×15-20.
Calf raises, standing – 2×12-15.
Leg raises on an inclined board – 2×12-15

“H” type frame completes our anatomical and methodological excursion. This type of build is characterized by approximately equal width of the shoulders and pelvis, and an undefined (and more often than not wide) waist. However, if you suffer from excess body fat, your waist circumference may even exceed the circumference of your pelvis (in extreme cases, giving you a barrel-shaped figure).

The main tasks of women and girls with this type of build are to get rid of excess fat as much as possible and to build up some muscle mass in the shoulders, chest, pelvis and hips (so that their increased circumference will emphasize the waistline and give the figure a more feminine appearance).

An approximate set of exercises for addition type “H”:

(to learn the exercises, contact a specialist)

Warm-up – 5-15 min.
Raising the knees while hanging on the bar – 3 x Max.
Raising the torso (arms behind the head) to the knees while lying on a bench, feet placed, for example, on a bar located on the racks of a barbell - 3xMax.
Bench press, lying – 2×8-10.
Raises with dumbbells on an incline bench – 2×8-10.
Crossing arms on blocks while standing at a 2x8-10 incline.
Head pull on a high block – 3×10-12.
Low pulldown to the stomach – 2×8-10.
V-crunches while sitting on the edge of a bench – 2×25-30.
Bench leg press or squats with a barbell in a wide stance - 1x12, 1x10, 1x8, 1x6.
Lying leg curls on the machine – 4×8-10.
Calf raises while standing on the machine – 3×12.
Pelvic lifts lying on your back with a dumbbell or barbell disc on your stomach – 3×12-15.
Hyperextension with a dumbbell at the chest 3x12-15.
Rotation on the simulator for oblique abdominal muscles – 2×50-100.

Of course, the programs described here are by no means individualized for you. They can be adjusted by your personal trainer in a direction that more closely matches your individual characteristics. But if you train on your own, then the proposed programs will begin to correct your build within 1.5-2 months. These programs really work!

It is very important to understand that the types of skeleton that we analyzed are not very common in their pure form. Most likely, you will find some combination of two types of symptoms. Don’t let this bother you: after carefully reading the article, you will understand the logic of building complexes and will be able to choose those exercises that will solve your specific problems.

Remember also that there is no clear ideal female body type that suits the tastes of all people without exception. Your task is not at all to please everyone, but to make yourself worthy of the admiration and love of the person whose affection you are trying to win. Believe me, if you not only use what nature has given you, but improve your physique to the limit, your self-respect will increase immeasurably. You are quite capable of making yourself even more attractive than you imagine. And the main means of achieving this is an individualized training program.

Based on materials from the book “Fitness Training”