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 only training with the use of cardio equipment. Most of the classes are devoted to exercises with weights. And. This includes lunges with dumbbells, pull-ups, barbell squats and many other exercises that are simultaneously aimed at developing muscles and burning fat.

How to train properly in the gym

The time spent on the simulators complements and consolidates the main exercises, but does not replace them in any way (if there are no health restrictions).

The exercise program in gym for girls varies depending on the goals (drying, building mass, etc.)

Any experienced trainer in the gym will say that the exercise program for girls is no different from the program for men. To achieve a tangible result, girls should train on an equal footing with men. This does not mean that women should use the same weight as men and completely copy the "male style" of training. However, there are general principles for both "female" and "male" 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 (a set of muscles) and conditionally basic (a specific group of muscles) exercises.

It is important to know! The desired forms are achieved not by the intensity of training, but by “correct”, systematic exercises. Frequent, prolonged 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 choice of program depends on several factors, in particular on the general physical training, initial body weight and body type of the girl.

The "correct" program is not necessarily designed to burn fat. The absence of excess fat does not mean a slim and sexy figure. In addition, each 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 the type of your figure in order to understand which part of the body needs to lose weight, and which part needs to be exercised.

Examples of programs for different types of figures:

A-figure- wide hips, narrow shoulders. Fat is deposited mostly on the abdomen, thighs and buttocks. The training program in this case should be combined: training the upper body is aimed at increasing mass, and the bottom - at burning fat. The emphasis is on the legs and buttocks.
T-figure- the antipode of the A-figure, that is, extensive shoulders and a narrow pelvis. The program should be focused on building muscle mass in the legs and hips.
X-figure- a proportional figure that most women dream of. The load is distributed evenly. With mild neglect, you need to concentrate on building mass. In case of obesity (the waist is lost), it is necessary to start with a set of exercises focused on burning fat and acquiring relief.
H-figure- 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 a full range of exercises with an emphasis on certain muscles.

Warm-up is the beginning of any workout

Not a single exercise program in the gym for girls is carried out without a warm-up. Even if the girl is an experienced athlete, she starts any of her workouts with a warm-up.

The main purpose of the warm-up is to reduce injury risk. You can not perform complex exercises and take big weight untrained muscles. A sharp load leads to injuries of varying severity from tendon ruptures to dislocations and pinching.

Warming up prepares muscles, tendons, joints, makes them more elastic and mobile.

In addition, the warm-up adjusts to the necessary rhythm and increases endurance.

The warm-up includes the following main steps:

general body preparation- running, jumping rope, cardio training, etc.;
joint preparation- rotational movements of the joints from the neck to the ankles;
muscle preparation- stretching of all muscles to a slight pain.

A productive warm-up cannot last less than 5 minutes. Most optimal time, for which the muscles are well warmed up, - 10 minutes.

The main set of exercises in the gym

In practice, training is limited exclusively to sets of simulators and equipment in a particular 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, pull weight, number of approaches.

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

barbell squat- the main exercise for the buttocks, thighs and calves;
pull-up (alternative - deadlift vertical block) – classic exercise for back muscles, forearms and biceps;
lunges- an important exercise on the legs and hips, performed with weights (dumbbells);
standing barbell or dumbbell row can be of 2 types- broach or deadlift (dead) thrust;
bench press in the prone position - performed by both men and women and is aimed at the development of biceps and pectoral muscles;
classic press exercise, involving the rise of a straight back from a prone position (an alternative is twisting).

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

Exercises in the gym for weight loss and relief

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

A comprehensive program consists of alternating strength exercises with cardio exercises. The intensity of the workout, the high pace allows 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, while changing to cardio, it is not necessary to take a break, that is, a session on a cardio machine can be included in a superset.

Exercises for weight loss and relief:

on the press- lifting the body in an inclination, legs in the hang, inclinations through the goat;
on your feet- lifting weights with legs, lunges and squats with weights;
on arms and back- push-ups from the bench, traction of the vertical block and barbell from the chest in a standing position, bench press and traction of dumbbells lying in an incline, deadlift with dumbbells.

One set is 3 sets of 12-15 repetitions. Exercises are recommended to be divided into 3 sessions per week (at least 1 day between workouts). Each session should cover all muscle groups.

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

Exercises for girls in the gym for mass gain

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

The program is suitable thin girls who want to increase their mass, and includes power complex exercises:

Training is carried out 3 times a week and consists in alternating the load on various groups muscles. Strength exercises and involve working with weights, so you need to do 3-4 trips 8-15 times. Beginners should start with a small weight, gradually increasing it. It is worth remembering that without proper nutrition, even with regular training, muscles will not grow.

Cooldown: stretching at the end of your workout

A hitch or stretch is desirable, but not required. Many trainers (not only in fitness, but, for example, in sports dancing) recommend stretching, especially for beginners who are just starting to master the sport. Stretching has a beneficial effect on muscle recovery and improves general state after a long workout.

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

For example, after intensive leg training (lifting weights, lunges, squats), it is necessary to stretch the muscles of the legs. Accordingly, a hitch takes much less time than a warm-up, which requires all muscle groups to be toned.

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 in any type of training. This is especially important for people with back problems (pain, osteochondrosis, hernia).

Gym training program for beginners

It is quite difficult to start exercising without prior physical preparation. Therefore, the exercise program in the gym for girls who get acquainted with sports and physical activity should cover the whole body. Suitable in this case basic complex exercises that will help to adapt to the physical load of the muscle.

Usually basic training includes 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.

A detailed plan is presented in the table:

weekly workout		Quantity
First lesson	Second lesson	approaches	repetitions
Lying down press exercise	Elbow hanging leg raises	3-4	12-15
Lying leg press	Squats with weight (with a barbell)	3-4	12-15
Leg bending in the machine	Breeding legs in the simulator	3-4	12-15
Lunges with weights	Reduction of legs in the simulator	3-4	12-15
Pulling up a horizontal block	Pull up vertical block	3-4	12-15
Press in the simulator from the chest	Seated Dumbbell Press	3-4	12-15
Standing dumbbell press	Leg extension in the simulator	3-4	12-15
Exercise "Pullover" with a dumbbell	Forearm reduction in the simulator	3-4	12-15
Barbell row to the chin (standing)	Bending the elbows with a barbell or dumbbells in a standing position	3-4	12-15
Slopes through 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 First level training, moving on to more difficult workouts. Average level includes strength exercises at a fairly fast pace.

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

Complexes of exercises of the middle level:

press and leg raises;
deadlift and squats with weight (barbell or dumbbells);
bench press or extension of the legs and lifting the bar for biceps;
thrust of vertical and horizontal blocks;
broach of the barbell and breeding with dumbbells to the sides.

One set of exercises involves 5 sets of 15 repetitions. This program is well suited 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 dream of losing weight need to start eating right. When playing sports under fat, muscle mass builds up, muscles strengthen, tighten 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.

It should be remembered! The 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 intensive training should be consistent with 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 calorie control, even with sufficient exercise.

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 up to starvation will inhibit muscle development. Maintaining a balance of "load-power" will help to achieve desired result for the duration of the program.

Below is a table of the ratio of protein, fat and carbohydrate intake for girls who are 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 muscle and drink 1.5 liters of water per day (at intense training increase water intake to 2 liters). It is worth taking seriously the diet and every day to correlate the load with the necessary nutrition. Only in this case, the muscles will grow, and the fat will go away in the “right” places.

Any programs can be corrected, complex exercises can be replaced with simpler, alternative ones. Before you start training, you should take into account the general level of your preparation, chronic diseases and problems of the musculoskeletal system. The main thing to remember about the principle of "do no harm" - everything should be in moderation.

Useful videos about training programs for women

The program for girls in the gym for weight loss and muscle relief in this video:

The exercise program in the gym for girls in this video:

Who said biceps and triceps training is only for guys? Embossed arms, tightened inner surfaces and underarm zones allow women to wear sleeveless clothes and not be complex about their imperfections. Girls don't have to be afraid to incorporate arm exercises and lift heavy weights into their gym programs. 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 for results

Women for the development of biceps and triceps do not need to spend a lot of time. With presses and push-ups, the three-headed bundles are synchronously loaded. If the complex includes traction for the back, the two-headed ones are partially worked out. Therefore, it is enough for girls to purposefully swing their arms in the gym once a week.

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

Hand training for girls in the gym with a barbell

Start your workout by bending and pulling your elbows back. They simultaneously load several muscle groups and allow you to take large weights.

Standing, grab the bar with your palms forward, press your hands to the body.
Bend the limbs, bringing the bar closer to the collarbone, at the same time take the elbows straight back without raising the shoulders.
While inhaling, return to the starting position along the vertical path.

Alternative: work with dumbbells or in.

Graviton pull-ups with counterweight

The design successfully replaces the street horizontal bar and allows girls to master the technique perfectly. Compound exercise involves in the process arms, shoulders, deltas, trapezium, lats.

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

Zottman flexion

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

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

"Hammer" for muscle mass

In addition to the biceps, the brachioradialis muscles and round pronators fall under the scope.

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

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

In order to achieve target muscles, add 2 isolation techniques each for biceps and triceps, doing reps at a slow pace to failure on the last set.

Alternate curls for biceps

Workout on incline bench provides a wide range of motion, allows you to bring your elbows far back. This optimally loads the outer beam, which is always lagging behind in development, and forms nice shape hands

Sit down, take dumbbells and lower them to the bottom, press your elbows to your sides.
Raise your left leg up to your shoulder. In the process, keep your arm from elbow to shoulder motionless.
Make movements until the limiting reduction of the two-headed bundles. Hold up for a moment.
Lower and repeat with the other hand.

Work with a barbell on the Scott bench

The target technique is working on double-headed heads. Work preferably with curved EZ bar.

Rest your armpits in the fold of the bench, fix your forearms on the pillows.
Grasp the base of the dumbbells from below without crossing the line of the shoulders. If you spread your palms wider, the focus will shift to the inner head.
Without lifting your elbows, perform a series of smooth bends.

Bench press for triceps

This exercise forces all 3 heads to work.

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

Pull in the block

Instead of isolating barbell curls for biceps, you can use curls on the lower block with one or both hands. In combination with a simulator, arm training in the gym gives the best results.

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

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

How to pump up a girl's hands from the inside

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

Start with biceps.

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

Move on to triceps.

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

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

The concept of basic training on simulators

Training is called basic if, during their execution, more than one muscle or joint is included in the work at any given time. If only one muscle is loaded, then the exercise is considered isolated.

Classical and important for the training of any athlete are three types basic exercises:

When compiling a program, basic exercises in the gym for beginners should be from 80 - 90% of the entire lesson. 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 the training is carried out to gain muscle mass, then it is the work with the base that will be the most effective.

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

If there is a temptation to use a ready-made program, then 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.

Approximate basic set of exercises in the gym

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

In order for the names not to confuse the beginner and for a hint of how certain simulators look, you can see 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 for one day for rest. Resting time is necessary for the recovery and strengthening of muscle tissue.

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

Day of the first workout from the weekly load:

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

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

Day of the second workout from the weekly load:

3 x 15 reps for breeding while sitting in the simulator on the chest muscles.
3 to 12 times for extending the arm with dumbbells from behind the head.
3 x 10 reps per standing dumbbell curl.
3 x 10 kickback reps.
3 x 12 times for bending the arms with an emphasis on the elbows on the machine.
4 x 15 reps in a standing calf bar.

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

The third day of training from the weekly load:

2 x 15 repetitions per leg curl in the machine.
4 x 12 reps for barbell rows with straight legs.
3 to 15 repetitions for bending the legs in the machine in a prone or sitting position.
3 x 12 reps on the pull of the block to the chest from above.
3 to 12 reps per deadlift upper block.
3-4 sets for the maximum number of times per press.

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

Now there are more and more women in the gym. Some people want to lose weight, while 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 see what the basic training modules are and how to achieve the result.

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 choose workouts for all muscle groups

Many trainers advise beginners to work out muscles by following a split program. It consists in working out only 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 female beginners the best option there will be workouts with which they will work out all muscle groups in one lesson.

The video shows the training program for girls in the gym

For those girls who, due to employment, can sometimes skip classes, 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, the efficiency decreases. In addition, due to the characteristics of the body, girls do not have the opportunity to exercise at full strength during the menstrual cycle. Accordingly, some muscle groups, the training for which will fall for this period, will be worked out poorly.

2. Lunges with dumbbells in hand

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

3. Dumbbell row to the belt with one hand

Technique:

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

4. Pull-ups

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

Important! The pull of the upper block behind the head is similar to this exercise. The effect and study of the muscles is the same.

5. Bench press on an incline bench

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

6. Rod pull to the belt

Exercise scheme:

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

7. Block pull to the chest with a narrow grip

On the simulator, hands should take hold of the handle narrow grip. Feet should be on the floor, and knees rest on the rollers. The back needs to be straightened. After taking the correct position, the handle must be pulled to the chest, and the shoulder blades should be reduced.

8. Squats "Plie" with dumbbells. Works the inner thigh muscles

legs should be placed wider than shoulders;
rotate socks 120 degrees;
the back should always remain straight;
a dumbbell should be taken in hand;
hips drop to parallel with the floor.

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

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

Important! From lunges this exercise differs in that until the end of the required number of repetitions, 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, straight arms and legs should be raised. Hands need to reach for the legs.

11. Deadlift

Correct execution of the exercise - deadlift. Helps you achieve the desired result

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

Why do girls come to the gym? We single out 3 main groups of tasks:

removal of excess body fat;
bringing in the tone of the muscular apparatus without weight correction;
weight gain and improvement in body shape in general.

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

When you notice a change in your appearance, you should congratulate yourself on starting a decision. important task- dumping of excess deposits. Be patient for a month, and you will find a distinct decrease in the circumference of the waist and pelvis, and subsequently, the hips. Remember that none of the most intense exercises for working out the abdominal area will make your waist slimmer while maintaining other circles. Everything will decrease evenly and in proportion to the stock that is already available. Therefore, the last fat will leave those areas where it is the most.

At the same time, there is a clear relationship 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 load first of all those areas that need to be rounded (of course, due to the muscles, not the fat layer).

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

The most plastic and correctable elements are the muscles. But not all muscles, unfortunately (or rather, not all muscle fibers). Grow in thickness and change the overall shape of the entire muscle, and hence a certain part of the body, only white (fast-twitching) muscle fibers. 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 the wrong muscle fibers are working that are able to change shape under the influence of load. The conclusion suggests itself without difficulty: conditional bodybuilding.

A layer of fat is another form-building (or rather, “form-distorting”) element. If there is not much of it, and it lies under the skin in the right places, it pleasantly smoothes 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 the world by fat women themselves. Fat can only be removed by performing aerobic work and an appropriate diet. Only aerobic work is able to 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 “rigid” and unchangeable is the backbone. All our life we will have to live with what our ancestors have endowed us with in this sense. The analysis of the features of the backbone is the most difficult part in the development of an individual training program.

As far as 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 bones as if they were on an x-ray. For a person who is not even familiar with the basics of anatomy, such abstraction can be difficult.

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

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

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

As a rule, women with figure type "A" different slim waist and small in stature, and many men like these features of addition - 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 a kind of giant pear.

If you find yourself with an “A” body type, your main task will be to lose fat in the lower body, give it elasticity, and also build some muscle mass in the upper body. First of all - in the area of the shoulders, chest and back (so that the reduced difference between the circumferences of the chest and pelvis smoothes out some of your disproportion).

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

Warm-up - 5-15 minutes.
V-shaped twisting sitting on the edge of the bench (raising the knees to the chest) - 3 × 20-25.
Torso lifts on an inclined board (the legs must be bent and the back rounded) - 3 × 15-25.
Bench press, lying on an incline bench - 1x12, 1x10, 1x8, 1x6.
Breeding hands with dumbbells lying - 3 × 8-10.
Rows for the head on a high block - 1x12, 1x10, 1x8, 1x6.
Breeding arms with dumbbells in an incline 3 × 8.
Lifting the knees to the chest in the hanging on the crossbar - 2xMax.
Barbell Squat or Wide Barbell Squat - 3 x 20-25.
Bending legs lying on the simulator 3 × 12.
Pelvic lifts lying on your back with back deflection - 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 must be performed using the “pyramid” technique, that is, from the second to the last approach in each of them, increase the weight. The word “Max” means that you should strive for the maximum number of repetitions in this exercise.

Skeleton type “T” characterized by wider shoulders compared to the pelvis, a pronounced conical torso. This is the one sport style figure, to which many are trying to get closer due to overhead hangers. Type “T” is characterized by the predominance of accumulation of excess fat in the upper body - from the navel and above. However, it is quite bulky rib cage can sit on a narrow pelvis and elongated thin legs. The waist with this type of addition can become unexpressed, sometimes it is hidden by excess layers of fat.

With high growth, such disproportions can be slightly smoothed out, while with a small growth, they spoil the impression of the figure. Your task, if you find yourself with a type “T” skeleton, is to maximize the removal of fat deposits from the upper body and build the muscles of the gluteal, femoral region(so that their enlarged circles smooth out the existing disproportionality).

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

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

Warm-up - 5-15 minutes.

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

Wide stance barbell squat or machine leg press 1×12, 1×10, 1×8, 1×6. 5.
Bending the legs lying on the simulator - 4 × 10.
Hyperextension (lifting the torso from a position lying prone with the hips across a high bench with fixed feet) 3 × 15-20.
Bench press, lying - 3 × 12-15.
Reduction of elbows forward on a peck deck machine - 2 × 12.
Pull to the chest with a medium grip on a high block - 3 × 12-15.
Torso lifts with turns on an inclined board - 2 × 15-25.
Hanging leg raises on the bar - 2xMax.

The guidelines for this complex are the same as for the previous one.

Skeleton type “X” characterized by the same width of the shoulders and pelvis, a pronounced waist and general proportionality. This is, of course, the most feminine type of addition, however, with a careless attitude towards oneself, it often takes on forms when excess fat deposits on the buttocks, hips, chest and shoulders turn the body into a kind of 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 body fat.

type “X”:

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

Warm-up - 5-15 minutes.
Torso lifts on an inclined board - 3 × 15-25.
Bench press - 2 × 10-12.
Breeding hands with dumbbells lying down - 2 × 10-12.
“Pullover” lying across the bench (abduction of straightened arms with a dumbbell back and down) 2 × 12-15.
Pull to the chest with a parallel grip on a high block - 2 × 12-15.
Pull to the stomach on a low block - 2 × 12-15.
V-twisting, sitting on the edge of the bench - 2 × 25-30.
Bench leg press - 2 × 15-20.
Bending the legs lying on the simulator - 2 × 10-12.
Pelvic hyperextension - 2 × 15-20.
Leg abduction (right or left) on a low block - 2 × 15-20.
Rises on socks, standing - 2 × 12-15.
Incline leg raises - 2×12-15

Skeleton type “H” completes our anatomical and methodological excursion. This type of addition is characterized by approximately equal width of the shoulders and pelvis, unexpressed (and more often - wide) waist. At the same time, if you suffer from excess body fat, the circumference of your waist may even exceed the circumference of your pelvis (in extreme cases, this gives the figure a resemblance to a barrel).

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 emphasizes the waistline and gives the figure a more feminine look).

An approximate set of exercises for addition type "H":

(for learning exercises, contact a specialist)

Warm-up - 5-15 minutes.
Hanging knee raise on the bar -3 x Max.
Lifting the torso (hands behind the head) to the knees lying on the bench, the feet are placed, for example, on the bar located on the barbell racks - ZxMax.
Bench press, lying - 2 × 8-10.
Breeding hands with dumbbells on an inclined bench - 2 × 8-10.
Crossing arms on the blocks, standing in an incline 2 × 8-10.
Pull for the head on a high block - 3 × 10-12.
Pull to the stomach on a low block - 2 × 8-10.
V-twisting sitting on the edge of the bench - 2 × 25-30.
Leg press or wide stance barbell squat - 1x12, 1x10, 1x8, 1x6.
Bending the legs lying on the simulator - 4 × 8-10.
Rises on socks, standing on the simulator - 3 × 12.
Pelvic lifts lying on your back with a dumbbell or a disc from a barbell on your stomach - 3 × 12-15.
Hyperextension with a dumbbell at the chest 3 × 12-15.
Rotation on the simulator for the oblique muscles of the abdomen - 2 × 50-100.

Of course, programs that are not individualized for you are described here. 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 addition within 1.5-2 months. These programs really work!

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

Remember also that there is no clear ideal of female constitution that meets 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 location you are trying to win. Believe me, if you do not just use what nature has given you, but improve your physique to the limit, your self-respect will grow immeasurably. You are quite capable of making yourself even more attractive than you imagine yourself. And the main means of achieving this is an individualized training program.

Based on the book "Fitness training"