I am glad to welcome you, dear readers! Often the girls I know complain that they don’t have time to go to the gym at all. I try to calm them right away, saying that this is an easily solved problem. After all, you can train at home, spending a maximum of 40 minutes on it.
In order for your body to look fit, you need to strengthen your muscles. Best for this. And what strength training at home for girls is best suited - you will find out today.
In order for the training to have a result, you must follow simple rules. I will tell about them now.
Thorough warm-up and hitch
The first and most important thing in absolutely any physical activity! The warm-up can be done in a dance style to make it more fun. Watch, for example, the video of Natalia Reutova. As a hitch.
Strength training aims to develop your strength qualities. Therefore, you should choose exercises that. Only as a result of stress will the muscles be stimulated to grow.
I ask the ladies not to be frightened and not to imagine how your muscles grow uncontrollably to enormous sizes. Not a single woman has yet pumped over from a power load.
What was the stress last workout may no longer be such at the current one. The human body is very good at adapting to external factors. Workouts are no exception. So try to surprise him. Even if next time you do one more repetition in any exercise, this will already be progress.
Execution technique
If you squat incorrectly, you can get problems with the spine. If you do push-ups incorrectly, you can damage your shoulders. See how much trouble bad technique causes? In addition, if the exercises are performed incorrectly, the muscles will not receive even half of the load that they could receive. How will they develop then?
Feeling the muscles
You will achieve a much greater effect if you feel the working muscle during the exercise. Often, trainees make the main goal of performing a certain number of repetitions. Moreover, the pace of execution and muscle contraction fade into the background. Well, I'll upset you. This approach is wrong.
Muscle sensations are not easy to achieve. This usually comes with experience. But you can speed up the process. For example, if you are doing a press, put your hand on it and think about contracting it. This technique can be done with any muscle group. Another way is an additional reduction. At the moment when your muscle is tense, try to contract it even more. Do this carefully, as the muscles can be brought out of habit.
Do cardio
It is advisable to set aside separate days for cardio training and strength training. These two physical activities have different effects on the body and, when combined, can negatively affect each other. Cardio (aerobic) training is useful in that it trains cardiovascular system. And the more trained your motor, the more it will travel.
I tried to lay out for you all the life hacks that allow you to quickly achieve results and not fill cones at the same time.
Training program
Strength exercises do not have to be monotonous and monotonous. You can accompany your workout with energetic and rhythmic music. And if climatic and living conditions allow, then it is better to conduct training outdoors!
Strength training. But you can find other uses for it. For example, use for weight loss by reducing rest intervals. In this case, the program should be built according to the fullbody scheme. That is, the whole body is loaded for training. Let's look at full body training with an example.
Training program for all muscle groups:
Jump Squats
The exercise is similar to classic squats. Only the final part of the movement differs. After you crouched (B), you need to get up powerfully and make a low jump. Instead of jumping, you can stand on your toes. Attention! The exercise is performed without stopping. And after the jump, you need to land on a little bent legs(A). Do 2-3 sets of 12-15 reps.
Lunges
For women, well-developed buttocks are important. . Stand up straight with your feet shoulder-width apart (A). From this position, take a step forward. The back leg should remain in place (B). Squat on the front (supporting) leg to a right angle at the knee. The back leg should also be bent to a right angle and the knee should almost touch the floor. Return to initial position and change your leg. Do 2-3 sets of 12-15 reps.
Raising the pelvis lying on your back
Again, it aims at the buttocks and extensors of the back. Lie on your back and bend your legs. Raise your pelvis up until top part torso and hips do not line up. For weighting, you can put a small weight on the lower abdomen. Do 2-3 sets of 12-15 reps.
Push-ups with rotation
Chest, shoulders and back work. Starting position, as with regular push-ups. But after doing push-ups, move your hand up while turning your torso. Do 2-3 sets of 12 reps.
Plank with leg curl
Bend one leg at the knee and pull it towards your stomach. Then switch legs and do the same. Do 2-3 sets of 12-15 reps on each leg.
Lying twists
When performing it, you should not try to pull your chest up to your knees. Your job is to move chest to the pelvis (B). Only in this case, the abdominal press will work as it should! Perform 2-3 sets of 15-20 twists.
In addition, I will give you a couple more exercises with dumbbells. If you don’t have dumbbells, bottles filled with water may well be suitable. Remember that the main thing is desire, and there will always be opportunities.
Dumbbell row in inclination to the belt
Do not be afraid to train your back, as a strong back is the key to good posture and healthy spine!
Take dumbbells in your hands and lean forward. In this case, the back should be flat, and the stomach should be pulled in (A). Pull the dumbbells towards your waist (B). At the top point of the amplitude, bring the shoulder blades together. Lower the dumbbells to the starting position. Do 2-3 sets of 12-15 reps.
Pulling dumbbells to the sides
The movement aims at your shoulders. Again, this exercise will not make you a broad-shouldered swimmer. It will strengthen the deltas and make their shape more expressive.
Stand up straight. Lean the dumbbells to your hips from the sides. As you exhale, take your arms to the sides to the horizontal. On an inhale, return the dumbbells to the starting position. Perform 2-3 sets of 12-15 leads.
I did not describe in the exercises how to breathe. So now I will talk about it in general terms. Decide on correct breathing very simple. At muscle contraction, that is, when you do the main work, you need to exhale. And breathe in when you relax. For example, if you are doing squats, then when lowering, inhale; while standing up, exhale.
The number of repetitions from 12 to 15 was not chosen by chance. Girls are naturally slower muscle fibers. And they respond better to multi-repetitive training.
When exercising, wear loose clothing that does not restrict movement. And try to keep it from natural materials and allow your skin to breathe! That's all for me. Be athletic and cheerful. Train with a smile and a good mood. Do not forget to subscribe to blog updates and share information with friends and girlfriends! See you soon.
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Every woman wants to have good figure to be attractive and desirable. To achieve the goal, girls constantly deny themselves food, they even starve. The body is exhausted, but there is no result. The workout program for girls at home will suit many. You will see the first results in a few weeks. Due to the regular nature of the classes, you can achieve a good result.
Benefits of classes
Everyone should play sports. Physical activity has a positive effect on the body of everyone. To do this, it is not at all necessary to buy expensive subscriptions to the gym. Workouts at home for girls will help improve the condition of the general physical health. You can become more hardened. Chronic diseases will not bother you.
Also, doing sports at home is perfect for housewives or for people who lead sedentary image life. Regular exercise improves blood circulation. Your mood will improve, because sport is an excellent antidepressant.
The most important and desired result will be an improvement in the beauty of the body. Circuit training for girls will help any woman lose weight. In addition, your body will become more sculpted and toned.
Exercising will help improve the metabolism in your body. Intense cardio movements will also help burn extra calories. Thus, the athlete will be able to lose weight faster. Now you will not be bothered by insomnia. After a short period of training fresh air you will sleep soundly.
What equipment will be needed?
To be successful in sports, you should have several necessary items at home:
- . This item is perfect for exercises that need to be performed on the floor. Thus, you can soften the surface of the earth. Now, while performing sets for the development of abdominal muscles, you will not be uncomfortable.
- Dumbbells. On entry level light sports equipment is also suitable for the girl. It is best to purchase dumbbells that can be disassembled. If it is not possible to buy weighting agents, use the usual plastic bottles. Beginners can simply fill them with water or salt.
- Wooden stick and rope. These items will help the athlete diversify the exercise program. With the help of a stick, you can more accurately perform all movements, and a jump rope will give you the opportunity to diversify your cardio work.
- Clothes for training. Many beginners play sports in inappropriate clothes. Instead of comfortable sportswear they wear very wide, or vice versa, narrow, everyday clothes. This is not aesthetically pleasing and may also increase the risk of injury. Pick up the one sports suit that won't hinder your movements. Also, clothes should not be very spacious.
Rules for conducting classes
Before starting the main training program, you need to find and prepare a suitable place for training in the apartment. Extraneous things should not interfere with you, choose the most spacious area. There are a few tips to help make yours as efficient as possible:
- Warm up before starting the session. Thus, you can prepare your muscles and joints for further stress.
- Don't exercise right after eating. You will constantly feel discomfort in your stomach, and the digestive system may be disturbed.
- When doing heavy sets, remember to breathe properly.
- Don't forget to drink water. It shouldn't be very cold.
In order to improve the effectiveness of your workout, you must eat right. . The lion's share in the diet should be occupied by proteins. Give up sweet and starchy foods. Most useful products rice, buckwheat, oatmeal are considered. In the afternoon, consume milk, cottage cheese, and eggs.
Sleep 8 hours a day. Thus, the muscles of your body will fully recover, and will also be ready for a new load.
The three-day home workout program is great for beginners. By exercising just a few times a week, your strength performance will increase significantly, and the body will become more prominent.
Home workouts have huge benefits. If you study at home, then no one will disturb you. You will save money that you would have spent on an expensive subscription. Also, you will not need to spend precious time on the road to the gym.
How to draw up a lesson plan?
Before starting classes, you need to familiarize yourself with the list of exercises that you will perform. As a rule, the same training program will not suit all women equally. It is necessary to take into account the level of preparation of the athlete, as well as the main goal of the training.
Very often, athletes keep special training diaries. This way you will be able to keep track of your progress. This fact is especially relevant for women who work out at home without a coach.
For beginners
It is best to practice three days a week. For example, Monday, Wednesday and Friday. Preparing for the main job should not take much time. For beginners, it is very important to perform a set of exercises with correct technique. If you have any questions about how to do the exercise correctly, watch the instructional video.
At this stage, you must prepare your body for future loads. The program is suitable for women who do not lead physical activity V Everyday life. The first time is better to do without weights. It is very important not to feel sorry for yourself, try to perform the exercises with full gear.
Monday
On the first day of class, you should do some exercises. It is very important that they are aimed not only at developing your legs or arms, but also the whole body as a whole. Five exercises will be enough for you.
- 5-10 minutes. Rope jumping.
- Tilts down. You must reach the floor surface with your hands. Spread your legs slightly wider than your shoulders.
- Deep squats. The number of repetitions depends on your fitness level. You can do 2 reps.
- . Twisting.
If you feel that this load is not enough, then you can move on to more complex exercises. You can also do more sets in one training day.
Wednesday
Your muscles may feel a little sore after the first session. It's natural, keep practicing.
- Rope jumping. Cardio movements should be included in every class.
- Pushups. If you can't complete any reps, then you should do push-ups with your knees bent. You can also do this by taking emphasis from a sofa or chair.
- Rope jumping. (You can repeat the same exercise several times per session.)
Remember that before each workout, you need to warm up all the muscles and joints.
Friday
On the last day of training, you should repeat all the hardest sets.
- with high knees.
- Push ups.
- Twisting (press).
- Leg stretch, splits.
- Reverse chair push-ups.
These exercises are primarily necessary for the development of the general level physical training girls. Soon you can start more difficult training.
For athletes with an average level of training
After a successful start of classes, you can start working with weights. Sports equipment will help you achieve the desired result faster. It will be enough for you to spend only 3 classes per week.
Monday
Now in one lesson you can only train a few muscle groups. Thus, your body will get used to the power load faster, and will also recover faster. On the first day, do exercises to develop the legs and muscles of the torso.
- Squats. You can take dumbbells or a kettlebell in your hands.
- Lunges with dumbbells forward.
- Rope jumping.
- Breeding dumbbells to the sides.
- Push-ups from the floor or from the bench.
- Thrust sports equipment to the belt.
Wednesday
On this training day, the main forces should be directed to pumping the muscles of the hands.
- Rope jumping.
- Lifting dumbbells for biceps.
- Push-ups with a narrow arrangement of hands (you can from the bench).
- "". Bend your arms with sports equipment with a special grip.
- Rope jumping.
Friday
On the last day of class, you should work on cardio, abs, and stretching. A good solution would be to practice outdoors.
- Sprint 60 meters.
- Press exercises.
- on hands.
- Cross. (Run a few laps around the stadium).
With this program, you will achieve noticeable results in just a couple of months. Then you can move on to more difficult training.
For advanced
It's intense circuit training. In one session, you should perform approximately 5-6 exercises without rest in between. In this case, you need to repeat the program several times. After completing the last movement in the cycle, rest a little, and then start working again.
You need to train 3-4 times a week. At the same time, one additional day should be allocated for cardio load. Run cross country and also swim. IN winter period time, skiing can be a good alternative.
You must create the curriculum yourself. It is very important that in one training session maximum amount muscle groups.
An effective circuit training should consist of the following exercises:
- Squats with dumbbells.
- Pull-ups.
- Burpee.
- Weight training exercises. (Lifting the dumbbell to the biceps, pulling the projectile to the belt).
- Rope jumping.
- Twisting and lifting legs up.
By combining them, you can create a unique training program.
Very often, upon reaching an advanced level, girls who work out at home buy a subscription to the gym. If you start exercising regularly, you will soon not be able to imagine your life without training. If you're having trouble getting yourself to start exercising, work out with a friend. This way you will motivate each other.
In order to achieve results faster, the athlete must eat right. Eat little but often. Workouts at home will help any girl to become fit, beautiful and desirable.
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Myths about strength training for women
A modern woman has to solve a lot of questions and problems every day, and therefore there is often very little time left for herself. Workouts at home for girls will have no less effect than training in the gym, if everything is carefully thought out and studied in detail.
Stress, bad habits, ecology, malnutrition - all this affects the figure and overall well-being. You can increase the tone of the body and energize it if you systematically devote several hours a week to effective strength training or fitness. Going to the gym for sports is not convenient for everyone. Some people don't have enough time, others are just shy. That is why it is necessary to draw up a weight loss program at home.
It must be understood that the training program should be developed individually, taking into account personal preferences, level of physical fitness and characteristics of the body, and also aimed at all muscles. The secret of beauty and harmony is harmony and proportionality.
Training rules
Before making an exercise plan, you need to consult with your doctor and make sure that you have no contraindications for physical activity. You will also need to understand the basic rules of strength training. By following simple recommendations and tips for beginners, you can significantly improve the quality of work, start the fat burning process, prevent injuries and guarantee a noticeable result of your efforts:
- Adjust your diet. Best Exercises will be powerless if you eat a lot and incorrectly. First you can go on a diet, then, when fat burning is started, it is enough to adhere to the principles healthy eating. The menu should be based on protein and.
- Follow the drinking regime. It is important to drink 1.5 liters of clean water daily. Even if you are interested in drying the body, you need to drink in the same volume, because this process involves the elimination of subcutaneous fat, and not dehydration of cells and tissues.
- Breathe properly. Breathing is the most important part of any workout. When the body is under stress, it needs more oxygen. In addition, it oxidizes fat cells, which speeds up the process of losing weight.
- Warm up before your workout. before classes and after the complex is extremely important. With their help, you can prepare the body for the load and consolidate the results achieved.
- Exercise 2-3 times a week. There should be 1 day of rest between workouts. This is the time the body needs to recuperate and build muscle. The duration of the training should not exceed 60-90 minutes.
Be sure to pay attention to clothes and shoes. They should be as comfortable as possible, not restricting movements, letting in air. Always wear a sports bra that holds your chest well.
Do not overdo it, increase the load smoothly, do not rush things. It is important to be patient and work hard, this is the only way to remove the lower abdomen, tighten rear surface hips, emphasize the relief of the press, etc.
Pros and cons of homework
Often girls think about whether a beginner should study at home, will it be of any use? To answer this question, it is necessary to compare the advantages and disadvantages of home workouts for women. The advantages of training at home include:
- free schedule, because you do not need to adapt to the schedule of the gym;
- saving time and personal funds;
- the absence of other athletes, which is important for those who have not yet achieved results and are embarrassed to work out with the pros;
- high level of comfort, the ability to perform hygiene procedures in your own soul;
- variety, at home you can practice different directions and techniques, train to your favorite music, etc.
Full body workouts at home for girls have a number of disadvantages. The list of cons is small, but they should be taken into account if you are thinking about how to make a set of workouts for every day without visiting the gym or fitness club.
negative moment home workout is that you can make a mistake in technique, not correct execution exercises will not bring the desired effect. Also at home, you can feel the lack of space, lack of motivation, the effect of distracting objects.
No houses special simulators, but as experienced athletes note, greater result can be achieved by training free weights- dumbbells and a barbell or no equipment at all. You can also purchase affordable equipment - a fitball, an expander, a jump rope, a hula hoop, a roller for working out the lower press and back. Such elements are inexpensive, they are presented in a wide range of any sports store.
We train in a circle
How to start home training for a beginner? There are many directions and options. One of the popular solutions that allows you to comprehensively work out all muscle groups is circular training. She harmoniously combines power loads And . One of the most popular circuit programs is CrossFit.
Circular training is not suitable for gaining mass, so guys are of little interest, but for girls it is a great helper in the fight against body fat. Proper circuit training is characterized by a high intensity of work. Between sets, rest is no more than 30-45 seconds. If you feel dizzy or feel unwell, you should stop and rest.
A comprehensive circuit training contains exercises for different muscle groups - the ass, arms, legs, abs, etc. These can be static exercises, such as, or jumping, squats, swings. An approximate training scheme can be seen below. Based on the presented plan, you can develop a personal program tailored to your needs and abilities.
What to include in a workout
A full course of training will never be designed for a month, to achieve the desired result, you should do it constantly. At an intensive pace, you need to practice for 3-4 months, then you can review the program. If you have achieved the desired forms, you need to practice to maintain the result. You can diversify the training by choosing a mobile hobby for yourself. It can be running, cycling, kickboxing, etc.
Mandatory elements of training at home for girls are basic exercises- press, pull-ups, flexion and extension of the arms. We offer an indicative weekly training program.
Monday
- gluteal bridge;
- rises on socks;
- twisting;
- push-ups with a narrow grip.
Wednesday
- push ups;
- twisting;
- lunges;
- abduction of legs back;
- squats.
Friday
- plie squats;
- reverse lunges;
- lifting legs on toes;
- push ups;
- twisting.
Perform each movement for the arms, buttocks, abs or other muscle group It is necessary in three sets of 10-20 times. Start with minimal loads, gradually increasing it as the body adapts.
Also watch video:
The main secret of successful training at home is the systematic and correct execution of exercises. Work out in a good mood, set goals and achieve them! If you try, the result will not be long in coming.
There are many reasons for exercising at the gym. But most often for the fair sex, the initial goal of going to the gym is to lose weight. Girls who come to practice for the first time often do not know where to start. Work in gym has many nuances, in which it is quite difficult for a person who first came to the hall to understand. To overcome fears and prevent many of the mistakes inherent in a beginner, it is necessary to disassemble the workouts into components, and below is a program in the gym for girls for beginners.
Varieties of training
Training is strength and general strengthening.
- - performing exercises with weighting and a gradual increase in repetitions and the weight of shells. Such workouts burn a lot of energy, but at the same time quickly deplete the body, so if a girl is on a diet, you should not abuse big weights and the number of repetitions. Exercises should be performed in doses, with rest. No more than 2-3 times a week.
- General strengthening training - work is done more on endurance and strengthening muscle corset. These workouts include intense cardio and light weight training. For training, exercises are used with light weights, But big amount repetitions. For example, or can be attributed to such training.
For beginner girls, it is necessary to alternate strength and general strengthening exercises.
Motivation for newbies
According to statistics, only 30% of newcomers who come to the gym continue their classes, while the remaining 70% give up trying to get their dream body in the first month. A large percentage of girls who left the gym without achieving the desired result are due to simple reasons:
- low motivation;
- there is no clear program of action;
- no results after a month of classes;
- high expectations;
- diffidence.
So that the girl who first came to the gym does not lose the desire to train regularly, it is necessary to draw up a clear action plan. Convenient class schedule and training program in the gym, the right approach and advance preparation will lead to regular visits to the gym and getting maximum results.
The program in the gym for girls is compiled separately for groups: for beginners and for those who regularly play sports.
And women are very different. Women have a different physiology and, accordingly, for girls in the gym, a different approach and a different training program.
IN critical days it is better for girls to exclude exercises on the press and legs with resistance and replace these exercises with cardio workouts.
How to properly distribute the load on all muscle groups?
The body of a woman is designed so that when playing sports, the lower part of the body (stomach, buttocks and legs) is increased muscle mass faster than the top. Therefore, in order for all muscle groups to receive a load, we distribute the load evenly.
Figure beautiful girl looks like an hourglass. A narrow waist and wide hips can be formed through physical activity. It will not work to increase the chest, only to tighten the muscular frame, so the main load is placed on the lower body.
We distribute all exercises into groups:
- The first group is legs and buttocks, the share of all tasks for these muscle groups is at least 40%.
- The second group is the back, 20% of all exercises included in the program.
- The third group is the chest, only 10%. To form a beautiful and tightened chest, the program must include at least one exercise.
- The fourth group is arms and shoulders. 10% will be enough to form beautiful relief muscles. Agree, a woman should look feminine, so there is no need to pump shoulders and arms. But if you want this particular part to lose weight, then you need to focus on.
Basic training schemes
Sports are considered regular if a person trains at least three times a week, performing the entire set of exercises included in his program. The duration of the training is 1 hour for beginners and 1.5-2 hours for those who have been practicing for more than a month.
Exercises are divided into:
- Basic. They work on several muscles at the same time when performing one exercise.
- Insulating. Only one muscle is being worked out.
The training program for beginners includes only. Let's leave isolation exercises for professional athletes.
In the first month of training, the program will be monotonous. It is necessary to perform the same lesson 3 times a week. From the second month, the specifics will change. For classes aimed at the qualitative study of the desired muscle groups, training will be divided into Day A and Day B.
First month training program
This sample program for beginner girls, exercises can be selected individually, taking into account the characteristics and wishes.
After a month of classes, the program for girls in the gym changes, the number of repetitions increases by 1-2. And the weight of the dumbbells also increases slightly. Exercises on the legs and arms alternate daily. For example, if on Monday the emphasis is on the hands, then on Wednesday the hands rest and the legs work, on Friday the hands again. Thus, different groups muscles are given maximum load, and then rest.
Every two months, the program must be completely changed, as the muscles get used to the loads, and efficiency is lost.
Implementation specifics
Before you start doing the exercises for the first time, it is better to take a lesson from a professional trainer who works in the gym. Ask to show how each task from the program is performed correctly. Work through each movement under supervision in order to eliminate errors. Improper mastering of the technique is fraught for a beginner with injuries, severe muscle pain and reduced efficiency. If after the first workouts, muscle pain does not go away for several days, then most likely you have chosen the wrong load. After training, the muscles should be felt, but not much.
- Do not move on to the next task while the previous one is difficult.
- Tips for girls who came to the hall for the first time:
- On your first day in the gym, focus on technique over quantity.
- Start with the smallest weights and a small number of sets every day, increasing the intensity.
- Keep a workout diary.
- After you can complete the entire program, try to complete each task to failure (as long as you have the strength).
- Breaks between sets are no more than 1-1.5 minutes.
- Do not work for wear, especially at first, you should increase the load gradually, otherwise the desire to do it will quickly disappear.
- Enjoy training, if you like music, take the player to training.
- Don't skip classes. If for some reason you couldn’t come to training, be sure to work the next day or in the near future. Muscles quickly forget about the load, and it will be very difficult to return to sports after a long break. There is no way to come to the gym - of course, unless the pass was due to illness.
After working out the program for a month, you need to take a break of 6-7 days and only then move on to the next phase.
What mistakes do girls make in the gym most often?
- Classes on the same program for several months in a row. The program must be changed every 1.5–2 months.
- There are no breaks. Some beginners think that the more the better, and they work out 6-7 days a week - this is fundamentally wrong, the muscles need rest. The best option is to go to the gym every other day.
- They are afraid to pump up a large volume of muscles and therefore neglect strength training and focus exclusively on cardio training. In order to pump a large number of muscle mass, athletes work with large weights and take special drugs. In connection with physiological characteristics, a woman cannot gain large muscle mass without these conditions.
- Work aimed at only one muscle group. A well-designed program should include work on all muscles.
- Immediately take big weight- big mistake. It is necessary to start weight training with the smallest weight, gradually increasing the load.
Training diary
In order to see the dynamics and have a clear idea of why you came to the hall, you need to have a notebook in which you will detailed program and completed tasks - a journal (diary) of training.
Proper exercise journaling includes:
- date, week number, time spent on training;
- program execution: how many approaches, number of times and with what weighting exercises were performed for each item;
- write down your mood at the end of the workout, whether you have any strength left after completing the entire complex;
- Get on the scale before each class and write down your weight.
- write everything that you consider important: mood, well-being and other indicators that you consider important for yourself.
Most importantly, do not hesitate to walk around the hall with a notebook and a pen, this will only emphasize that you did not just come to the hall for a few days, but set clear goals for yourself and are aimed at long-term classes and a specific result.
In order for the training program in the gym to give good result you should approach the first trip to the hall thoroughly. Take a consultation experienced trainer. Compose your individual program workouts. Keep a diary and do not skip classes, and then the path to the body of your dreams will become an interesting adventure, and not hard, hateful work.
And remember, if the goal of exercising in the gym is to lose weight, then it makes no sense to start training without choosing a balanced diet. For weight loss, not only fitness is important, but also a calorie deficit of at least 10%, but not more than 20%. The body needs energy to exercise.
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10 Insanely Effective Fat Burning Workouts
If you are young and full of energy, you want to be active and attractive to the opposite sex, then you definitely need to take care of your figure.
You can use a specially designed set of fitness exercises for girls. This technique can be used without leaving home.
Specially designed workouts at home will help you lose weight in a short period of time. overweight and form a beautiful and graceful figure that will delight you and those around you.
The bodies of men and women are very different from each other in their structure. Biochemical metabolic processes in the body of men and women are very different and have a lot of specific features.
If a man is passive, consumes a large amount of beer, then his estrogen level increases, and testosterone declines. In men, extra deposits appear on the hips and a beer belly is formed, the male figure begins to resemble a female one.
This is not normal and such processes in the body of a man need to be fought. Do a lot of exercises and exhaust yourself physical activity to bring your body back to normal.
The female half of the population also has the male sex hormone testosterone, but it is 20 times less than in men. This testosterone in women is quite enough to bring their figure into a toned and elastic body.
Home exercises for girls are very different from home exercises for men. Exercises for girls at home are much less and they are more gentle than for men.
At home, you can do the same exercises for girls as in the gym.
- Aerobics.
- Classic cardio.
- Circuit training through gymnastics.
- Yoga practice.
Abdominal tightening exercise
In order to tighten your tummy well and form a beautiful and correct press, you can use a set of simple and outstanding exercises that any girl will repeat.
- We raise the body lying down, slightly bending the knees at the legs.
- We take turns lying down and raise our legs.
- Lying, closing your legs together, slowly raise them and lay them on the floor. Do the exercise at least 10 times.
- Raise the body with legs raised up.
- We perform the twisting exercise from a prone position.
- Twisting sideways lying down - stretching out our hands, we reach them to the heel, twisting the lower back. right hand lay on the right heel, left hand on the left heel.
The lower press for girls is also not a problem. No separation between top and lower press, this is one rectus muscle. But depending on the load received, the abdominal muscle acts unevenly.
In most cases, many girls work precisely on top belly, but special exercises, thanks to which you can get rid of excess fat in the lower part of your tummy.
To do a lower abs strengthening exercise:
- Lie on a hard surface and lean on your forearm. Pull the knee to the stomach, pull on the socks and straighten the legs one by one. First one leg, then the other, at least the exercise must be done 10 times.
- We do the next exercise in the same way, only we pull both legs towards us and evenly unbend the knee. This exercise is also done 10 times.
- We perform an exercise called scissors. You need to lie down on your elbows. Straighten your legs forward and cross your legs at a fast pace, then the left, then the right, alternately changing legs.
- From a prone position, leaning on your elbows, raise your legs up. Alternating legs. We try not to bend our legs at the knees, stretch our socks.
When performing these simple exercises, you will soon feel how your lower muscles your belly.
Muscle exercises
This is also a kind effective complex exercises for girls who want to lose weight excess weight.
Thanks to these exercises, you can quickly tighten and strengthen your muscles and get rid of excess weight.
The set of exercises includes circuit training. Most girls say it's a good option lose extra pounds.
But in order to lose weight, it’s not enough to do gymnastics alone.
You need to have willpower and force yourself to eat less fatty and floury foods, as well as sweets, and then you will achieve positive results.
A set of exercises
- Jump squats - you need to do at least 10 jumps in one place. To do this, put your feet straight and try to jump up while stretching your socks.
- Jerk of the knees to the chest while lying - you need to stand on your hands, as in push-ups. Put your legs wider, lift your pelvis up. In turn, pull your knees to your chest.
- Jump rope, jump on your toes.
- Lying try to equally raise the body and legs.
- Raise your pelvis while lying on your back.
- Raise your pelvis upside down.
- Lying on the floor and leaning on your elbows, kneel and take your legs back one by one.
- Do scissors from a prone position.
And soon you will see that the excess weight is gone and the body is tightened and has acquired the desired shape. But also don't forget about proper diet when you lose weight and then you will succeed.
Photo exercises for girls
