Women's workouts in the gym. Workout for women

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

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

The first thing you should pay attention to is warming up and stretching before and after training. The warm-up is a light aerobic exercise (running, jumping), as well as preliminary exercises with a weight less than the “working” one. During training (between sets), it also does not hurt to stretch, while you do not need to do “springy movements” - fix the muscles in the desired position for at least 30 seconds. That is how much it takes for the brain to send a signal to the myofibrils (muscle fibers) that there is no potential threat of injury. Only in this case, the muscles with ligaments will be able to “relax”.

A person who has a good stretch progresses much better in terms of muscle growth, since his fibers are more elastic and do not resist hypertrophy (an increase in their own volume). Qualitatively warming up and stretching before physical exercises, you significantly reduce the risk of injury during training. You can see more about this in a short video:

How to make a training program for girls

When compiling a training program, it is necessary to take into account the differences in male and female training:

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

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

How to train effectively?

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

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

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

Goals and objectives of training

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

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

Many girls combine several goals together, such as fat loss and muscle growth. Whatever they write on the vast Russian-speaking Internet, they say, these processes are absolutely opposite and their course cannot be achieved simultaneously (catabolism is the destruction of fat and muscles, anabolism is growth), know that in practice all this is possible!

Motivation for training

Don't fool yourself into thinking that after reading this section, you'll be pretty motivated to do something you've never done before. It will not happen. In training, as in any other serious business, the attitude to long and hard work is important, as well as a clear understanding of the result and the benefits that it gives you:

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

When you really really want something, no one and nothing will stop you on the way to achieving your goal. If your goal is secondary, you do not betray it of special importance - you will constantly feel lazy about this, your hands will “drop” even before you start.

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

Gym or home workout - which is better?

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

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

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

Training programs for girls

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

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

For beginners

If you are just starting out in the gym (or want to train in light mode), the best choice for the first month is a cyclic program that involves repeating the same exercises “in a circle”:

• lifting the legs in the hang on the horizontal bar - to the maximum;
• wide stance squats - 20 reps;
• block pull on the chest - 15 repetitions;
• deadlift on straight legs - 20 reps;
• hyperextension - 15 repetitions;
• wiring 15 repetitions;
• lifting dumbbells for biceps 15 reps;
• push-ups (traditional or from the knees, if it’s hard) with a narrow setting for triceps - 15 repetitions;
• jump rope - 90 seconds.

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

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

For experienced

The training program for "advanced" girls, designed to burn fat and increase muscle mass, is performed on Mon-Wed-Fri or Tue-Thu-Sat, you can also alternate workouts on a "day after day" basis:

First day (bottom):

• squats with a barbell (bar) 4 sets of 12-15 repetitions;
• Romanian deadlift on straight legs 4 x 12-15;
• leg extension in the simulator for quadriceps 3 to 12-15;
• leg curls in the simulator 3 to 12-15;
• lunges with dumbbells 3 to 10 with each leg;
• hyperextension 3 to 15.

Second day (top):

• traction of the bar (neck) in an inclination - 4 to 15;
• bench press (neck) on a bench with an inclination of 20-30% - 4 to 15;
• swing dumbbells to the sides (on the shoulders) while standing 3 to 15;
• press on an inclined bench - 3 to 15;
• traction on the back through the upper block with a wide grip - 4 to 15;
• leg press in anti-gack - 3 to 20;
• hyperextension 3 to 20.

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

What not to forget after training

After a workout, you need to rest mentally and physically so that the body switches to a calm and measured work. It is ideal to get some sleep, get yourself a bath of water (you can visit the sauna) or just relax in any way convenient for you. Perhaps for some, this method is yoga, a massage session, or listening to your favorite music. As for the workout, for a gentler “exit” from training stress, you can cool down at the end - for example, run very slowly for 3-5 minutes. This will help bring the work of all body systems in order (primarily the cardiovascular system) and smoothly finish physical activity.

Nutrition and drinking regimen before and after training

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

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

Important nuances of training for girls

You must know the general principles of training and be able to draw up a training plan for yourself, even when you are working with a trainer. Most trainers are just sales managers who sell their appearance, the ability to communicate with clients and find a common language with them, smile beautifully and everyone likes them. They do not know how to properly train and bring wards to their goals. You can do completely pointless exercises in the wrong form, while you will not hear anything from the trainer other than “okay, 2 more reps and rest for a minute.”

One of the most important recommendations - never work out in the gym in parallel with a critically low level of calorie intake. Any diet in which you limit yourself to 1-2 foods and reduce calories below 20 kcal per 1 kg of body weight is a taboo. And even more so, you should not subject yourself to physical exertion at the same time - adherents of kefir, apple, cabbage and other "diets" in my coaching experience and in the experience of my colleagues have repeatedly lost consciousness while doing exercises with a barbell.

It’s good if there is a person nearby who will insure, catch the immobilized body at the right time. But many coaches step away from their trainees while they are squatting or benching, especially when the weight on the bar is light. Indeed, an empty neck weighs only 20 kg - it’s not a big deal if it falls on a girl’s chest or face (apparently, they think so). If the trainer throws you without insurance during a potentially dangerous exercise, where you can fall yourself or drop the barbell on yourself - give up such a “specialist” as soon as possible!

Finally

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

According to my observations, there are sometimes even more women in fitness centers than men, but there is no competent information about how the training of a woman differs from the training of a man. If you ask any instructor in the gym what this difference is, you will hear indistinct "snot" about the low amount of testosterone and the need for lighter loads. OK. So that you don’t have to “chew snot” next time in response to such a question, we will now look into this topic.

Before I delve into the peculiarities of female physiology, I want to talk about MOTIVATION, this kind sorceress that helps a person achieve the desired result. So, no matter what they say, but women's motivation is often even better than men's. I know a lot of girls who are regularly ready to endure severe restrictions in order to bring themselves closer to the desired result. There is a perfectly logical explanation for this by old Darwin. Under conditions of natural selection, the main criterion for the success of a female is her health. Appearance is an indicator of health. The success of a man can be measured by other measures (for example, the number of Lexuses in the garage), but if a woman is not beautiful, then she is destined to be an outsider. Therefore, most ladies are more sensitive to their appearance than men. And this is wonderful, because MOTIVATES for RESULT! And now let's go.

The main feature of the female body - ACCUMULATION about RESERVE

In the female body, there are much fewer hormones responsible for aggressiveness (testosterone and norepinephrine). This is fine. BUT such a "limitation" greatly affects the possibility of heavy training. When I talk about hard training, I primarily mean failure training. That is, when you are forced to stop the approach due to the physical FAILURE of your muscles to perform repetitions. A man, due to the necessary hormones, can spur himself on and FORCE him to reach the limit in the approach (to a real failure). A woman (if she hasn't lost her mind and isn't using steroids) will most often stop a few repetitions before failure occurs. Muscles can still work, but it becomes very difficult to force yourself to do this work. This is also one of the ways to force a woman to save energy in reserve (suddenly the child does not have enough in a hungry month).

In addition, in addition to a smaller amount of TESTOSTERONE, there are fewer muscle fibers (MYOFIBRILL) in female muscles. This is the reason why strength training for 6-8 repetitions (effective for men) is most often useless for women.

DISTRIBUTION OF MUSCLE in women is also very different. In the fair sex, most of the muscles are concentrated in the lower body (legs, buttocks). Therefore, the female body responds much faster to the training of these regions than to the training of the upper body (chest, shoulder girdle, arms, back). Here, perhaps, it makes sense to say about the female press. Due to the fact that women experience menstrual pain, their lower abdomen has fewer nerve endings (nature has taken care to reduce regular pain), which has led to a worse neuromuscular connection in this region than in men (lower press for women to train much more difficult than for men).

METABOLIC RATE in the female body is SLOWER than in the male. This means that energy costs per kilogram of body weight are less (such savings are very relevant if a woman is carrying a child, because food was not always in abundance). Technically, this is realized by the creator due to a smaller percentage of muscles in the female body than in the male body (and muscles, as we know, are bloody energy-hungry things).

Excess CARBOHYDRATES (cereals, pasta, potatoes, sweets) in women are much EASIER STORED IN FAT reserves than in men. This is on the one hand. On the other hand, women's stored fat reserves are easier to use as energy, unlike men. Technically it is realized due to different from male REACTION TO INSULIN, firstly. And at the expense of all the same MUSCLES, secondly. Carbohydrates are stored as glycogen in the muscles. Accordingly, the more muscle, the more carbohydrates can be absorbed into glycogen.

Women's MUSCLES are better at STORING GLYCOGEN when needed than men's muscles. This is a very important point, because it seriously affects the correct training for women. Remember: the right CARBOHYDRATE is easier (than for men) to be stored in the muscles (like glycogen). And excess CARBOHYDRATE is much easier (than in men) to be deposited in FAT. Glycogen in the muscles is good, because it will give them shape at the expense of additional size. But fat in the body .... This, you know, is bad, because it will be more difficult for such a lady to find a groom.

THE MENSTRUAL CYCLE imposes cyclic features on physical performance in women. After menstruation ends, a woman feels a rise in physical strength and performance. This lasts an average of two weeks, until the egg matures. Two weeks later, with a 28-day cycle, ovulation occurs and the female body goes into maximum energy saving mode, regardless of whether the egg was fertilized or not. Therefore, it is important to use micro-periodization in women's training. The first two weeks to give a more power (heavy) load, and the second two weeks to give a very light load, excluding leg and abs training.

FAT BURNING in women best of all occurs from a long (30-50 minutes or more ...) low-intensity exercise with a heart rate in the region of 110-120 beats per minute. In this regard, the body reacts in the same way as the male. I emphasized this because for most women, the issue of "getting rid of" excess fat is more important than "gaining" extra muscle.

What are the main CONCLUSIONS?

1. Use MICRO-REODIZATION: two weeks hard + two weeks light
2. HIGH-VOLUME training (many sets and reps) changes women's muscles much better than men's ones due to better glycogen accumulation in them. In addition, this type of training will be optimal for women, because they are not given the opportunity to "REJECT training". It is better for a woman to gain the total load due to the total amount of work, and not due to the severity of this work. A good solution would be to use "weight loss" techniques on projectiles.
3. There should NOT be an excess of CARBOHYDRATES in the diet. Because it will lead to fat deposition faster and easier than in men. Carbohydrates is better to have a little less than a little more NECESSARY.
4. Long-term low-intensity exercise at a heart rate of 110-120 beats fat even better than in men, because women's fat is better used as energy when it is needed.
5. Do not overdo it with training the legs and buttocks, because these parts of the body in women easily respond to the load. Pay attention to the shoulder girdle, arms and back, because the TOP of the body in women always lags far behind the BOTTOM.

Workout for women in the gym is the most effective system for reducing the level of subcutaneous fat and, at the same time, adjusting the shape of the gluteal muscles, chest, as well as the volume of the waist, legs, arms, emphasizing the collarbone and solving other tasks that girls set themselves. The gym is indeed the most effective way to correct the figure, however, girls are often afraid that training in the gym will make them look like men, although this is not so! In order for a woman to be able to pump up huge muscles, she needs testosterone, so without the use of hormonal drugs you will not be able to become a "boot". At the same time, girls have problems with hip volume from frequent barbell squats, but this can be avoided and we will tell you how to do it.

The training plan for women may vary and, in principle, there are two main schemes: phased and combined. phased the training program for women suggests that the girl will first work on the forms, and then “dry”, combined offers to lose weight and at the same time work out the quality of the muscles. The first scheme is professional and will not suit most girls, since you most likely want to look good not only at competitions, but for this you need to use the combined training scheme. On practice, You will not use any diets, instead you will have to optimize your daily diet in accordance with the principles of proper nutrition, while you will visit the gym and engage in one of the proposed training programs for women.

Diet optimization is paramount, as nutrition is responsible for body fat levels, and an appropriate nutrient profile is essential for post-workout recovery. In other words, if you eat right and do not play sports, then even though you will not have luxurious gluteal muscles, tightened muscles of the legs, arms, your chest may be less elastic, but, nevertheless, you will look good, you will slim and attractive. But if you train and do not follow the diet, then, most likely, there will be no positive results at all! Therefore, first of all, you should optimize your nutrition, and only then choose the appropriate training program for yourself for women. Important to consider we are not talking about a diet, that is, you will not eat like that periodically, the daily diet in question is the daily diet that you will use to stay attractive every day!

Principles proper nutrition for women

Product quality - this is still the first thing to take care of to optimize nutrition. Firstly, proteins must be of animal origin, secondly, carbohydrates must be complex, and thirdly, fats should not be completely excluded from the diet. A girl should consume 1-1.5 grams of proteins per kilogram of her own weight, since women have less muscle tissue, but girls have more adipose tissue, so girls also cost less to consume carbohydrates. The corridor of optimal caloric intake for girls ranges from 1200-1800 Kcal, but the calorie balance is a very individual indicator, so we will talk about it in more detail later. Fats in the diet should be 15-20%, but they should be unsaturated, preferably vegetable, or omega-3 type. To maintain the quality of products, they must be steamed, boiled or stewed, frying is strictly prohibited.

Diet - this is the second most important principle of proper nutrition, however, the regimen must be observed everywhere, so training for women in the gym is also permanent. In this case, we are talking about the fact that you need to eat often and in small portions, you need to eat food at the same time every day. On average, it is desirable to eat 5-6 times a day, which will provide a constant background of nutrients in the body, as well as avoid an increase in blood sugar and insulin release. By the way, for this purpose, it is also recommended to eat carbohydrates with a low glycemic index or a low glycemic load, that is, either the glycemic index should be low, or there should not be many carbohydrates in the product. Important eat carbohydrates in the first half of the day, and protein foods in the second, and in the late afternoon you should eat dairy products or casein protein, since this type of protein takes longer to digest.

Systematic - this is not just an important principle, it is a principle without which all other principles of proper nutrition will not work at all. Moreover, we recommend using systematicity, as well as a regimen, in your training program for women in the gym. There are two ways to ensure a systematic diet: complex and simple. Difficult is to calculate daily, using a food composition table and a kitchen scale, how many food nutrients are contained in the products, and then optimize their value for you. Easy is to once calculate how much protein foods you need to eat, and gradually adjust carbohydrates, in accordance with your result.

In fact, the complex method also involves adjustments, but it simply allows you to change products daily, which is a plus. True, no one bothers you, when you get tired of certain carbohydrates, count how many calories you ate, and then change the sources of carbohydrates. On practice, You have chosen a diet, let's say you eat chicken breast and rice, you weigh 55kg, you want to lose weight. Accordingly, the brisket contains 26.5g of protein for every 100g, you need to eat somewhere around 250g per day, and you eat rice per day 300g. Moreover, the breast must be weighed in cooked form, and the rice in raw form, this rule is valid for all sources of protein and carbohydrates. Before you start eating like this, you weigh yourself, then eat these foods for a week, weigh yourself again a week later. Now, depending on the result, you need to increase the amount of rice, reduce it, or leave it at the same level. If you have lost 0.5-2kg, then the amount of rice can not be changed, if you have lost more than 2kg, then the amount of rice must be increased, if you have lost less than 0.5kg, then the amount of rice must be increased.

cyclicity- this principle is associated with ovulation, as a result of which it is necessary to apply microperiodization , both in nutrition and in the training system for women. In general, women accumulate subcutaneous fat more easily, but also spend it more easily. This is due to the fact that a woman gives birth to a child, so she needs a supply of nutrients, at the same time, when there are few nutrients, then in order for the child not to receive any injuries, the reserves are spent very easily. And during ovulation, when the chance of getting pregnant is especially high, the body tries to store as many nutrients as possible. Therefore, during ovulation, the intensity of training and caloric intake decreases. As for the training program, this will be discussed below, and as for the caloric intake, it should be reduced by 20%, just eat 20% less carbohydrates.

Conclusion: eat often and in small portions; the diet should consist only of high-quality products with a low glycemic index; food must be steamed or boiled; protein sources must be of animal origin, vegetable fats, or, as in the case of omega-3, they can be obtained from northern sea fish, carbohydrates must be complex; the diet should be observed permanently, every day there is the same amount of food nutrients, which is realized using the food composition table and weights when you eat different foods, or due to the uniformity of the diet; during ovulation, the intensity of training and calorie intake are reduced; and further! drink more water, 2.5-3 liters per day, and it is water at room temperature, it is desirable to drink water evenly, stretching its intake into the body throughout the day, you can not drink with meals.

Menu diet for women

20 minutes before breakfast - a glass of water to which you can add a little honey, or soluble vitamins
Breakfast- 100g of herculean porridge with milk and a cup of green tea
Lunch – 3 boiled egg whites and a non-starchy vegetable salad
Dinner- 100g of boiled coarse rice with seaweed or non-starchy vegetables and 100g of salmon or pollock
afternoon tea– 100g brisket and non-starchy vegetables
Dinner- 150g fat-free cottage cheese and kefir

The menu is average, but you can take it as a basis, gradually adjusting it for yourself. It is important to note that this is a menu for intensive training, so during ovulation, the amount of carbohydrates is 20% lower. In any case, if you follow such a diet, it will be many times more effective than 99% of all those diets that are replete with the Internet and women's magazines.

Features of training for women

Small amount of muscle - this factor is very important to consider, because the smaller the muscles, the less attention should be paid to them. That is why girls must perform basic exercises, but since the muscles in the girl’s body are unevenly distributed, the basis of the training should be the training of exactly that part of the body in which the muscles are the most. In girls, the muscles are located most of all in the lower part of the body, but this does not mean that it needs to be trained more on the top, just on the legs you will do 2-3 exercises, and on the back, shoulders, arms and chest one at a time, although in total the top body you will train more. At the same time, you most likely want to hypertrophy precisely the gluteal muscles, so the legs must be trained not only in anaerobic ways, but also in aerobic ones, so that the leg muscles are elastic and small.

Microperiodization - we have already talked about this above, it is associated with ovulation, therefore, during the period of ovulation, girls should perform a lower amount of work. Only the training of the press will fundamentally change. In general, you will perform hanging leg raises at the end of your workout in order to load the lower segment of the press more and pump blood into the abdominal area, thanks to this pumping, fat reduction in this area will occur more intensively, which will positively affect your figure. During ovulation, you stop doing abdominal exercises, and the number of sets in each exercise is reduced to three, but if you performed the exercise in only three sets, then it means that you don’t need to do it anymore.

Workout Volume - this rule applies not only to the total time that a girl should spend in the gym, but also to the rest time between sets during a workout for women, the total number of exercises and repetitions in each approach. Girls have little testosterone, so it is much more difficult for girls to perform refusal approaches, moreover, if you are not a competitive athlete, then you do not need to do this at all. The optimal rest time between sets is 30-60 seconds, and the number of repetitions ranges from 15 to 25 per set. It should also be noted that during training you can and should drink water, and be sure to start

Now a healthy lifestyle and its attributes - proper nutrition and exercise at the peak of popularity. Girls stand in line at the gym, not only paying tribute to the fashion for a healthy lifestyle or "to correct the figure for the summer." Classes in the gym is a whole philosophy of building a body and a way of life.

When a girl comes to the gym, the result depends on a combination of factors: genetics, goals, motivation and effort, nutrition, a competent trainer, etc. But still, the main factor in building a body is the right training program. How to train in order to achieve the desired result in the form of a beautiful pumped-up body, without harming your health, we will consider below.

Physiological features

When drawing up a training program, it is necessary to take into account the peculiarities of female physiology, which differs from male, which determines the specifics of classes.

1. Testosterone. Many girls are afraid to pump in the gym and acquire a male figure. This will not happen just because the male hormone testosterone in girls is many times less. And they can't exercise to failure, which prevents them from growing muscles the way men do.
2. muscles.
   1. Firstly, the structure of muscles in women is different, they contain fewer muscle fibers, which are responsible for contraction and stretching. Therefore, they hypertrophy less during strength training with a small number of repetitions for mass growth.
   2. Secondly, in women, muscles are distributed differently - there are more of them in the lower body - legs, buttocks. Therefore, to pump up this part faster than the top, plus the muscles of the lower press are weaker.
3. Metabolism. Women's metabolism is slower than that of men, in particular, carbohydrate metabolism. This causes the excess carbs to turn into fat faster. This must be taken into account when eating the right carbohydrates, which are stored as glycogen in muscle tissue. The more glycogen in the muscles, the faster they will acquire shape and expressiveness, and strength training will be more effective.

Basics of training and how to create a program

To start exercising in the gym, you need to know the basics and draw up a program.

Let's talk about 5 whales of training for girls.

Goals

Girls come to the gym for three main purposes:

• Lose weight and tone muscles
• Build muscle mass and adjust the figure,
• Keep your figure in shape.

There are other goals: preparation for bikini fitness competitions, professional bodybuilding.

Program

Based on the goals, the program is selected.

1. Fat burning program focused on weight loss and muscle building. It includes more cardio. Strength exercises are performed in 3 sets of 12-20 repetitions with high intensity, but with light weight and its gradual increase. Breaks between sets are less than a minute (from 40 seconds to 1 minute). Circuit training is good for burning fat.
2. Muscle building program is aimed at muscle growth, in this case we reduce the number of repetitions in sets, but increase the weight, taking breaks between sets for 2 minutes, and exclude cardio.

The training program can be carried out in two ways:

1. For the whole body, when exercises for all muscles (both upper and lower body) are performed in an hour. Some trainers consider this program to be preferable if the goal is to keep fit, in this case the whole body is evenly pumped. It is also convenient if there is not enough time to visit the gym all the time and there are forced breaks.
2. Split program, when on a certain day you pump only one muscle group, for example:
   1. 1 day - legs and buttocks,
   2. Day 2 - arms, shoulders, chest,
   3. Day 3 - back, press.

System

To get the result, the system of visiting the hall is important, and the system of classes within one workout.

1. It is considered ideal to visit the gym 3 times a week with a break of 1 day, but not less than 2 times a week to get the result.
2. Between workouts, there should be rest for muscle recovery (1-2 days).
3. High-quality strength training takes no more than 1 hour, plus time for cardio and stretching before and after class.

Technique and base

Two important postulates that any coach will tell you are:

1. Follow the technique
2. Make a base.

Technique is the holy of holies of any training and sport. Without the right technique, effort will go to waste.

A few technical tips:

• Do not immediately grab onto large weights,
• Spend time on technique, work out exercises at home or in the gym (with a trainer),
• Do the exercises slowly, preferably in front of a mirror,
• Be sure to watch the video on the exercise technique,
• Don't neglect technology. One correctly performed exercise brings more results than 10 without technique.

At the heart of any program is the base, these are exercises that build the body and form muscles - with a barbell, dumbbells.

The second type of exercises is isolating, they additionally pump muscles, are performed on all types of simulators and help to refine the muscles.

Diary

A diary is needed to record results and track progress. Now it can be conducted in electronic form, since there are many programs and mobile applications for this, but if there is no time for this, then the main results should be recorded in a notebook.

If your classes are held with a personal trainer, then the trainer keeps a diary himself.

The training program can be created in two ways.

1. On one's own if you have knowledge in the field of fitness, or you have acquaintances or friends of athletes, coaches. They will always help you adjust your plan. Now there are many mobile applications and ready-made cycles of video lessons from famous athletes and fitness bikini champions in the gym. However, you still need to remember the goal and your body type.
2. With a coach. If you are new to sports, it is better not to conduct independent experiments with your body and turn to a professional trainer. The trainer will draw up a competent program, taking into account the goals and type of physique, will record your results, evenly distribute the load, set the exercise technique, draw up a nutrition plan, and many others.

The important part is the warm-up.

Warming up is a mandatory part of the workout, but, alas, which many people neglect.

A warm-up is needed to warm up the joints, ligaments and muscles, which will help prevent injuries during the exercise.

Never take on the "iron" without warming up. As a warm-up, you can do intense exercises without weight (squats, swing arms and legs, tilts to the side, etc.), jumping rope, stretching exercises.

If you do not have a goal to lose weight, then instead of warming up, you can perform a cardio load for no more than 5 minutes. If the goal is fat burning, then the warm-up will be replaced by intensive cardio for 15-30 minutes - a treadmill, an exercise bike, an ellipsoid or a skipping rope.

Basic training program for girls for a week for weight loss

Classes 3 times a week, 3-4 sets of 15-18 repetitions, take weights depending on your own weight and training, if you are a beginner, it is better to take a small weight or consult a trainer. Rest between exercises 1-1.5 minutes, between sets 40 seconds.

1 day

• Cardio up to 30 minutes, warm-up.
• hyperextension,
• Squat with a barbell (first set with an empty bar) or in the Smith machine.
• Lunges "scissors" with dumbbells (or pancakes),
• Breeding legs in the simulator,
• Reduction of legs in the simulator,
• Bending the legs in the simulator, lying on the stomach,
• Sitting leg extension
• Pull of the horizontal block on the shoulders,
• Traction of the horizontal block to the chest,
• Twisting on the press in an inclination,
• Cardio 10-15 minutes
• Stretch 5 minutes.

2 day

• Any cardio up to 30 minutes.
• Hyperextension.
• Squat with dumbbells.
• Lunges with pancakes (or dumbbells),
• Vertical platform leg press
• Breeding hands with dumbbells standing,
• Dumbbell bench press,
• Push-ups in the graviton
• Leg raises vertical
• Twisting
• Cardio 10 minutes
• Stretch 5 minutes.

3 day

• Cardio up to 30 minutes,
• Hyperextension with weights
• Plie squat with dumbbells,
• Reverse lunges on the Smith machine
• Romanian deadlift,
• Lifting dumbbells for biceps,
• The pull of the upper block to the chest,
• Wide grip pull-ups
• Hanging leg pull-ups,
• Twisting on the press,
• Cardio up to 15 minutes,
• Stretch 5 minutes.

Basic workout program for girls for a week to gain muscle mass

In this program for mass, we reduce the number of repetitions in the approach to 6-12, increase the weight needed to complete this number of repetitions. In training, we do not use cardio, only a warm-up. Rest between sets - 2 minutes, between exercises - 1 minute.

1 day

• warm-up,
• hyperextension,
• Twisting on the press,
• Barbell squat,
• Lunges with dumbbells,
• Push-ups with a wide grip,
• Reduction and dilution of hands in the simulator "butterfly",
• Dumbbell press with each hand alternately,
• Thrust of the upper block behind the head,
• Stretching.

2 day

• warm-up,
• hyperextension,
• Raising the legs to the chest
• Deadlift,
• Lunges with dumbbells (or in the Smith machine),
• bench press,
• Breeding dumbbells to the side,
• Push-ups or pull-ups with a wide grip,
• Twisting
• Stretching.

3 day

• warm-up,
• Twisting
• Squats with dumbbells,
• Lunges "scissors" with dumbbells,
• Bench press standing from the chest,
• Barbell pull to the chin
• Horizontal block pull,
• Upper block pull with a narrow grip,
• Pullover with dumbbells,
• Stretching.

Circuit training for girls in the gym

Circuit training is suitable for those who lose weight. Cyclic training has a powerful fat-burning effect, depleting all muscle glycogen stores. Several exercises are performed without interruption at a fast pace, after which we do the 2nd and 3rd round of repetitions of these exercises. We increase the repetitions to a maximum of 20.

Example of circular training by Ekaterina Usmanova

Three full circles are performed:

1. Thrust of the upper block behind the head.
2. Leg extension in the simulator.
3. The thrust of the lower block to the belt in a sitting position with a narrow grip
4. Squat "scissors" (with or without weights).
5. Triceps extension.
6. Lifting dumbbells alternately for biceps with supination.
7. Twisting on the press.

Exercises in the gym for the back

Often girls neglect the study of the back, focusing on the legs and buttocks. Meanwhile, working on the back muscles is important to make the body look evenly sculpted, strengthened back muscles help to perform all other basic exercises.

The most effective exercises for the back muscles:

1. Thrust of a horizontal block behind the head,
2. hyperextension,
3. All types of deadlift
4. Pull-ups and push-ups,
5. Bent Over Dumbbell Row,
6. plank,
7. Bent-over barbell bench press.

Abs exercises in the gym

Many people advise ending your workout with crunches before stretching. There are many twist options.

In the gym, the most basic:

• Twisting on a bench in an incline,
• Raising the legs to the chest with an emphasis on the hands.

Also, the press is involved in almost all basic strength exercises (squat, lunges, deadlift, etc.).

Workouts and the menstrual cycle

Women's training and the menstrual cycle are directly related concepts. This should be taken into account in the program. In the first weeks after ovulation, the female body is full of energy, when you need to increase the load and work intensively, 2 weeks before ovulation, it is better to reduce the load and not be zealous with exercises on the lower body.

In the first days of menstruation, women's stamina decreases, fatigue appears quickly. Therefore, at this time it is better not to conduct heavy training.

Proper nutrition

Another commandment of all coaches is that without proper nutrition, you cannot build a healthy beautiful body and do not get quality muscles. What does it mean?

If you are going to lose weight, then get ready for a calorie deficit, but not for starvation.

You will have to give up sweet, fast carbohydrates (pastries, bread, etc.) and replace them with slow carbohydrates, also fully consume protein and fiber, count calories and eat fractionally up to 5 times a day.

If you are gaining mass, you will have to do the same, but in a larger volume.

To gain quality mass, and not fat, you won’t be able to sit on buns and cakes, only proper nutrition with wholesome food, counting calories and no starvation.

The body must receive fully and fats, and proteins, and carbohydrates in the correct ratio.

Results and time

With the right training program, taking into account nutrition and systematic training, the first results will appear after 2 months.

The body quickly adapts to the load, addiction occurs and progress stops. Trainers advise changing the program every three months and be sure to increase the weight and load, in the process you can also replace the exercises with similar ones so that there is no addictive effect.

To keep track of progress, be sure to keep a diary (as we talked about above).

If progress has stopped, apply 2 methods, increase the number of repetitions, or increase the weight if the number can no longer be increased.

In conclusion, a few tips.

1. Do it systematically, there must be a plan, do not skip classes.
2. Warm up before class.
3. Be sure to do basic exercises, this is the basis of building muscles.
4. Follow technique.
5. The key to a beautiful body, proper nutrition - without this exercise in the gym will not bring 100% efficiency.

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Today we will talk about the right workouts for women. You will learn what a competent training program for girls consists of.

The popularization of strength training is gaining momentum among the representatives of the beautiful half of humanity. There are more and more girls and women in the gyms. But there is practically no really useful information on how to train them.

Before we start delving into the topic, a few words about motivation. That magic pill that allows you to achieve results, step over pain and go even further.

In women, it is more developed. They often have to limit themselves in food, rest, and the like, just to become more beautiful (appearance helps her win in natural selection). They naturally tend to always look perfect, and this requires constant self-control. This motivation develops and becomes stronger over the years. This skill is useful in other areas of life as well.

By adding knowledge and a competent approach, the girl will be able to achieve the result she needs in the gym.

female physiology

The main feature of the female body is the tendency to accumulate nutrients in reserve. This is a key difference from the male body.

This is due primarily to the amount of hormones norepinephrine and testosterone. They not only influence the formation of muscle mass and proportions, but also affect the central nervous system (central nervous system), in particular they are responsible for aggression and stubbornness. Men, due to their physiology and the amount of hormones, are able to train to failure (when the next repetition in the correct technique and amplitude is impossible on their own), i.e. almost to the limit.

A woman, unless she has gone crazy or takes testosterone from the outside, will not be able to train like that. It is more likely to stop 2-3 repetitions before failure, due to the lack of the above hormones. It is difficult for her to go through the pain, to finalize the last failure repetition.

Another feature of the female body is due to the fact that the number of muscle fibers in the muscles in women is less than in men. In this regard, the ability to power work in a low number of repetitions in girls is poorly developed. So any strength work up to 6 repetitions will not make sense.

The next feature is the distribution of muscles throughout the body of a woman. Weak top and strong bottom. Narrow shoulders, weak arms, poorly developed pectoral muscles. Most of the muscles are concentrated in the lower part - these are the buttocks and legs. It is easier for women to progress in training for the lower body, because. there are more muscles. It will be very difficult for them to progress in the upper body.

In order for a woman to develop the upper body, she should strain more than men.

Another feature will affect the female press. Any healthy woman experiences "menstruation" once a month. Due to the fact that at this time there are pains in the lower abdomen, nature made sure that they were less. How? The number of nerve endings in the lower abdomen. Accordingly, the neuromuscular connection is worse than in men. It is much more difficult for a woman to develop a press than for a man.

The metabolic rate in women is lower than in men. This means that women consume much less energy per kilogram of their body weight than men. Thus, men can eat more and not get fat. This is due to the fact that men have more muscles. And muscles are a very energy-consuming material, even at rest.

excess the intake of carbohydrates in the body of a woman is much more easily transferred to reserves (into fat) than in men.

On the other hand, the fat that is formed in women is much easier to use as an energy source than in men. This is due to the reproductive function of women, due to the need to give energy to offspring.

The most important feature that leaves its mark on the construction of a training program for girls is the menstrual cycle. It creates periods of ups and downs in physical performance. During the first two weeks after the end of menstruation, women feel a physical lift and are capable of high performance. At this time, her training can be quite difficult.

On average, two weeks later, ovulation occurs (28-day cycle). And here there is a strong decline in energy and physical capabilities. The female body tries to save energy to the maximum, including accumulating it. At this time, he is able to accumulate nutrients even more efficiently, regardless of whether the egg has been fertilized or not.

As a rule, physical activity in the gym should be limited at this time. Make workouts easier. Remove or reduce the intensity of heavy exercises for the lower body and abs. In addition, you should reduce your calorie intake, because. 3-4 weeks are the most dangerous for the girl's appearance, because the body will change.

The female body after menstruation is strong for the first two weeks, the next two are weak and try to save more energy (gain weight).

Therefore, microperiodization works very well in women's training. When the load is not constant, but changes cyclically. The peak of loads should be combined with the first two weeks, and the decline in the third and fourth.

Sports physiologists say that sports periodization is the key to long-term and powerful results. And this is good from the point of view of women, because. nature itself has laid down such a mechanism.

Brief conclusions:

• In women's training, microperiodization should be used.
• The training should be high volume (many reps, sets and little rest).
• No excess carbohydrates. Monitor your diet carefully.
• Don't focus on the buttocks and legs - pay attention to the upper body even a little more.

Given the female physiology (the information discussed above), we will immediately dispel the myth that training in the weight room will make you a man in a skirt. In order to get at least a little closer to male forms, you will have to resort to special pharmacological preparations. Even men have struggled to achieve the desired forms for years, and a mutant will definitely not come out of a girl!

Strength training will help to form beautiful forms of the upper and lower body, tighten the overall muscle tone, strengthen the health of all body systems without exception, improve your condition and self-esteem. And a few more advantages of exercising in the gym with weights:

• The more muscle you have, the more calories you spend on maintaining them, which means less prerequisites for the accumulation of fat.
• After strength training in the gym, the metabolic rate increases for a day or more. At the same time, after aerobics and other cardio joys, only for a couple of hours.
• The gym will allow you to engage in the formation of your figure in those places where you want (what we train, we develop). No aerobics will give such an effect.

How to make a training program for girls

The body will change and adapt only when external conditions are unusual and stressful for it.

What is it for? The main problem that women face is working with too little workload, underworking. You will stagnate for years, and the butt () and press () will not appear.

In order for the body to begin to form beautiful forms (to increase muscles in size), training must be heavy (even if the weights are less than for men). You really must have a hard time doing the last reps. Remember your training is high volume, you rest little and work a lot (you don't lift heavy weights and records like men, you take the volume of your work - lots of exercises, lots of sets, lots of reps, little rest).

Treat working on yourself in the gym not as a tea party, but as turning ideal shapes from granite with a hammer and chisel, hard and hard work.

The training program for men (not beginners) is based on a split. When the whole body is split into muscle groups and these separate groups are trained on different days in a strength manner close to failure. So more time to exhaust each muscle group as much as possible and, in turn, more rest for it, because. training of each group is rare.

Women should not train in this manner. The force character does not suit them. Women should train the whole body at a time - in one workout. Women recover faster after a workout, because. do not approach failure and do not destroy deep muscle tissue.

Training should be built from the following calculation. Large muscle groups are determined and one or two basic exercises for them are selected. A large amount of work is performed with a large number of repetitions and approaches.

You should choose such exercises so that the maximum number of muscles is involved, because. women do not have the opportunity to allocate a whole training day to work out one muscle group. You should train 2-3 times a week, depending on your state of health, and it should be excellent before training.

Training program for girls (whole body at a time or full body)

Extremely important. There is a warming up of all joints, ligaments and muscles - protection from injuries.

• 5-6 sets for max. repetitions

Acceleration of blood through the body and training of the press.

• 5 sets of 10-15 reps

Formative exercise for the buttocks and legs.

• 5-6 sets of 10-15 reps

Back work.

Working out the triceps, front delta and the inner part of the chest, which pushes the chest forward.

• 5-6 sets for 10-15 reps

The development of the muscles of the shoulder girdle. Incredibly difficult but effective exercise.

Pause between sets of 30 seconds - 1.5 minutes. Pick up such a working weight that it would be difficult for you by the last repetitions, but the technique should be perfect. The pace of all exercises is deliberately slow!

You can change the set of exercises for specific muscles, as long as they remain basic, and you perform them flawlessly. This workout will take you about 60 minutes.

Absolutely novice builders of a beautiful body should not shorten the workout by removing exercises. It is better to rest more before the next approach. Over time, try to shorten this pause. In order for a girl to create the prerequisites for anabolism, a high volume and oxygen debt are needed, i.e. small pauses between sets of 30-60 seconds.