A set of exercises for the whole body for women. Recommendations from an experienced trainer: selection of a training program for a girl

Sometimes a simple lack of time becomes an obstacle on the path to an ideal body. Modern girls, busy with work, home, and family, simply cannot find a free moment for themselves. Also, the reason for an imperfect figure may be a lack of financial resources, laziness, or even embarrassment, because the fitness center is mostly inhabited by curvy girls, whose trainers are beefy guys. And women, afraid of feeling like black sheep against the backdrop of well-groomed ladies who constantly monitor their figure, simply deny themselves such a pleasure as visiting specialized sports institutions.

But the impossibility or unwillingness to purchase a membership to a fitness club does not mean that you can never have a beautiful, fit and slim body. You can solve the problem with an imperfect body on your own without the help of professionals and instructors. A workout program for girls at home will help bring your body closer to perfection.

To achieve good results The desire to play sports is not enough. It is necessary to think through the entire training plan, including the set of exercises, the number of approaches, the regularity of classes, and rest time. Having decided on the program, it is important to strictly follow the sequence of exercises and the frequency of their implementation. Only a systematic approach will help you achieve success.

Beginner level

You shouldn’t rush right off the bat; gradualism is important in everything. If you have not played sports before, you should not initial stage greatly overload the body. Even if you start studying from morning to evening and bring yourself to exhaustion, perfect body You won't be able to get it right away.

The “Beginner” level is necessary to prepare the body for future physical activity. At this stage we will only work with our own weight without using additional objects.

The optimal number of classes per week is 3. There should be a gap of one day between classes, so we give the body the opportunity to rest.

Level 1 lesson plan.

For each exercise, do three or four sets of up to 20 repetitions each. That is, you need to try to do the maximum number of repetitions, but no more than 20 in one approach, and 60 in three. The total training time is 40 minutes. The break between workouts is up to 1.5 minutes.

1 day:

ordinary squats;
bridge;
forward lunges;
lifting from feet to toes;
raising the body while lying on the floor (we pump up the abs);
push-ups on your knees.

Day 2:

lunges;
back push-ups;
abducting the legs with emphasis on the hands back;
bridge;
raising the body while lying on the floor.

Day 3:

ordinary squats;
push-ups;
long reverse lunges;
raises on toes.

Amateur level

The transition to this level can only be done after you feel that you can easily carry out the program of the previous level.

The body is already accustomed to regular exercise, which means it’s time to start using additional equipment. At this level, it is advisable to use dumbbells, but if there are none, you can replace them plastic bottles with water.

Level 2 Lesson Plan.

The regularity of classes and the frequency of approaches remain identical to the previous level, but for exercises using dumbbells the maximum number of repetitions is 10 per 1 approach.

1 day:

squats - arms with a dumbbell along the body;
back push-ups;

Day 2:

standard push-ups lying on the floor;
dumbbell raises while lying on your back;
back push-ups;
alternate arm curls with dumbbells;
lifting the body while lying on the floor (press).

Day 3:

alternating lunges with dumbbells;
pumping up the press - lying on the blue, lifting and lowering top part torso;
calf raises with dumbbells;
gluteal bridge with weight.

The transition to the next level can be achieved after 4–5 months of regular training.

"Pro" level

This level involves repeating previously performed exercises with an increase in the number of repetitions and approaches, as well as adding new exercises - pullover with a dumbbell on a chair and slow squats. During the training, various muscle groups are worked out, which makes the training more effective.

Level 3 Lesson Plan.

At this stage, the number of training increases to 4 sessions per week. Number of approaches 3–4 times, repetitions 12–20 times.

1 day:

slow squats 3 sets of 30 seconds;
seated dumbbell raises;
standing dumbbell press;
calf raises with dumbbells;
standing dumbbell flyes;
lying on your back, we raise and lower the upper body often - pumping the abs.

Day 2:

simple push-ups;
alternating arm curls with dumbbells in a sitting position;
pullover with dumbbell on a chair;
lying on your back, raising dumbbells - from the floor and above you;
Abdominal exercise – lifting the body from a lying position.

Day 3:

back push-ups;
dumbbell row to the body;
deadlift with dumbbells;
abdominal exercise - lifting the body from a lying position;
seated arm extensions with dumbbells.

Day 4:

alternating lunges on the legs with dumbbells;
raises with dumbbells on toes;
a bridge with a load without support;
abdominal exercise - lifting the body from a lying position;

Fat burning workout at home

If the main goal is to lose weight, you can perform a special set of exercises aimed at burning fat.

Warm up.
Push-ups up to 20 times.
Jumping rope up to 100 times.
Lying straight leg raises up to 20 times.
Abdominal exercise - lifting the body from a lying position.
Stretching.

By doing these simple exercises up to three times a day, you can lose a few kilograms and get your body in order.

Video - Great workout for girls at home

How are workouts beneficial for girls?

Many girls mistakenly believe that playing sports is a man’s business and are sure that regular exercise will not only not make the body beautiful, but will also make their breasts smaller. For this category of women, it is much more common to torment the body with various diets in an attempt to achieve slimness.

In fact, training eliminates subcutaneous fat, tighten the body, increase the tone of the body. At regular classes sports, without restrictions on food and drink, or taking pharmacological drugs, you can get a beautiful, slim, and, most importantly, healthy body.

Exercising at home: what to remember?

Sports training will lead to the desired result only if the basic rules are followed.

You can start each lesson only an hour and a half after eating.
Proper breathing during exercise plays an important role. Exhale through your mouth and inhale through your nose.
Before each workout, it is necessary to warm up, preparing the body for further physical activity. The recommended warm-up time is about 10 minutes.
While exercising, you shouldn’t limit yourself to drinking water, but you shouldn’t get carried away either.
At the end of the workout, it is important to stretch the muscles to consolidate the results. 7-10 minutes are enough to stretch.

Training at home is a great option to get your body in order, correct problem areas and lose a few extra pounds ov. But it is important to remember that any exercise is good and effective only in combination and when performed regularly.

If you are young and full of energy, you want to be active and attractive to the opposite sex, then you should definitely take care of your figure.

You will be able to 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 quickly lose extra pounds and create a beautiful and graceful figure, which will delight you and those around you.

The bodies of men and women are very different from each other in structure. Biochemical metabolic processes in the bodies of men and women are very different and have a lot of specific features.

If a man is passive and drinks a large amount of beer, then his estrogen level increases, and testosterone declines. In men, excess deposits appear on the thighs and a beer belly forms, male figure begins to resemble a woman's.

This is not normal and such processes in a man’s body need to be fought. Do a lot of exercise 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 smaller and more gentle than for men.

At home you can do the same exercises for girls as in gym.

Aerobics.
Classic cardio.
Circuit training through gymnastics.
Yoga class.

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 extraordinary exercises that any girl will repeat.

We lift the body while lying down, slightly bending the knees at the feet.
We take turns lying down and raising our legs.
Lying down with your legs closed together, slowly raise them and lay them on the floor. Do the exercise at least 10 times.
Raise your body with your legs raised up.
We perform a twisting exercise from a lying position.
Lying sideways twists - with arms extended, we reach with them to the heel, twisting the lower back. Right hand lay on the right heel, left hand on the left heel.

Lower abs are also not a problem for girls. There is no separation between the upper and lower abs, it is one rectus muscle. But depending on the load received, the abdominal muscle acts unevenly.

In most cases, many girls work specifically on top part belly, but there is special exercises, thanks to which you can get rid of excess fat in the lower part of your tummy.

To perform an exercise to strengthen the muscles of the lower abs:

Lie down on a hard surface and lean on your forearm. Pull your knee towards your stomach, pull up your socks and straighten your 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 straighten 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 quickly cross your legs, then the left, then the right, alternately swapping legs.
From a lying position, leaning on your elbows, raise your legs up. Alternating legs in places. We try not to bend our legs at the knees, and stretch out our toes.

By doing these simple exercises, you will soon feel your strength strengthening. lower muscles your stomach.

Exercises for muscles

This is also a kind effective complex exercises for girls who want to lose 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 this a good option lose extra pounds.

But 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.

Set of exercises

Jump squats - you need to do at least 10 jumps in one place. To do this, place your feet straight and try to jump up while stretching your toes.
Jerking your knees to your chest while lying down - you need to stand on your hands, as if doing a push-up. Place your legs wider, lift your pelvis up. Take turns pulling your knees to your chest.
Jump rope, jump on your toes.
While lying down, try to lift your body and legs equally.
Lift your pelvis while lying on your back.
Raise your pelvis with your back up.
Lying on the floor and leaning on your elbows, kneel and move your legs back one at a time.
Do scissors from a lying position.

And soon you will see that the excess weight is gone and your body is toned and has acquired the desired shape. But also don’t forget about proper diet when you lose weight and then you will succeed.

Photos of exercises for girls

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Doing workouts at home for girls in a comfortable and familiar environment is much more enjoyable than going to the gym. You need to give your body adequate and regular exercise, and within a couple of months the first results will appear.

The fast pace of life leaves little time for personal space. Home, family, work or study force girls to give up their dreams of being slim and toned body to the background. Financial difficulties or lack of time do not allow you to visit the gym. But even in such a situation, you shouldn’t despair, because you can successfully train at home.

You only need to devote 30-40 minutes a day to improving your figure, and the result will be an elastic and resilient body. When exercising at home, regularity, following a training plan and rest are important.

What muscle groups to pump?

It is better for overweight girls not to focus on certain muscle groups during training. The muscles of the whole body should be pumped, thus ensuring uniform burning of the fat layer. The training should begin with a warm-up, during which all muscle groups must be prepared for the load. Then comes the aerobic part, and it doesn’t matter what the exercises are. The main thing is intensity and preparation of the heart for power load.

At normal weight It is recommended to start pumping up the arm muscles. To do this, you can use an expander and 2 kilogram dumbbells. And when doing push-ups in a lying position, the pectoral and back muscles are simultaneously strengthened. The most difficult thing to pump up your abs is that it is important not only regular exercise, but also her gradual increase. Upper muscles The press is perfectly swayed by lifting the upper body from a lying position.

An effective exercise for the lower abs: lying on the floor, raise both legs at the same time. At the same time, you cannot lower your feet to the floor, maintaining tension in your abs. The muscles of the legs are the easiest to pump; they are used to being in good shape and are ready for serious loads. Therefore, regular squats can be done with weights. And if you also wear a backpack filled with books, you can strengthen your back.

What is important for beginners to know?

Training at home should not be treated as exhausting hard labor. It is better to set yourself in a positive mood and strive to do the exercises with pleasure. After all, playing sports will not only improve appearance, and will get rid of extra pounds, but will also allow you to feel lightness and confidence in your own abilities. Girls who are just starting to get involved in training should not immediately give their muscles excessive load. You need to start with light exercises, bringing the technique to automaticity. And only after that do more approaches, increasing the load.

Often beginners make a mistake due to which the possible result of training disappears. It's about about negligent attitude towards training. If you have already decided to play sports, then you should stick to the training plan. There is no place for laziness and bad mood in this matter, which is most often the reason for missing classes.

You should allocate only 3-4 hours a week, be productive on certain days, and slender body secured. Playing sports without proper nutrition and compliance water balance a waste of time. For greater self-confidence, beginners are recommended to record workouts in a notebook, displaying the exercises done, the number of executions and approaches.

Warm-up technique

It is important to warm up your muscles and joints well when warming up. Perform the complex with each part of the body rotational movements. Start with the shoulders, elbows and hands, and end knee joints and feet. Also, do not forget to warm up your back and lower back: bending to the side and rotating your body.

Example training program

You need to have a basic set of dumbbells and a fitness bar

Monday (legs and biceps):

– 15 times 3
– 20 x 2
Dumbbell press, in a sitting position - 15 times 3
Swing your arms to the sides with dumbbells or weights - 10 times 2
Squats with dumbbells – 15 times 3

Wednesday (chest and triceps):

– 10 times 3
Lifting dumbbells up from a lying position – 30 times 2
Push-ups on a chair – 15 times 3
– 30 sec. 2-3 times
– 15 times 3

Friday (back and abs):

– 15 times 3
Crunches – 30 times 2
Leg raises in a lying position – 20 times 2
Fold - 15 times 3
Exercise “Superman” - 15 times 3

Sunday (butt and thighs):

Squats – 30 times, 2 sets
Exercise “heel to ceiling” - 30 times on each leg, 2
Leg swings in a lateral position - 40 times 2
– 15 times 3
Deadlift – 25 times 2

After strength training to lose weight, you need to do a fat-burning workout. At home, step aerobics is best.

Read other blog articles.

Every girl dreams of a toned and desirable body. But citing a lack of free time or financial difficulties, girls deprive themselves of the opportunity to create the figure of their dreams. But in vain: now many people practice training at home. And if the only obstacle on the path to beauty is ignorance, then our site will help you start practicing at home.

A set of home exercises combines two groups of exercises for effective disposal from excess weight and acquisition muscle relief: cardio and strength. All you need is confidence, a good mood and some tools.

It's great if you have a pair of dumbbells weighing more than 3 kg. However, every person who wants to train at home has wondered: “ Is it possible to exercise without dumbbells?“It’s possible, because dumbbells are easily created from scrap materials.

You will need:

A pair of plastic bottles of 1 and 1.5 liters.
Regular rock salt or water for filling bottles. Please note that the density of salt is twice the density of water, and one half-liter bottle of salt will weigh twice as much as a similar bottle of water.
Scales to measure the weight of the resulting dumbbell.

To perform some of the exercises included in the complex, you will need several chairs that replace the bench.

How to conduct home exercises correctly?

In order for the training program for girls to have maximum effectiveness and be nothing but joy, you need to adhere to the following rules:

You can start classes no earlier than an hour after eating and no later than two. IN otherwise you run the risk of developing a feeling of discomfort in the stomach during training, or the body does not have enough strength to work.
Before doing home exercises, be sure to do a warm-up to prepare your muscles for work.
When you perform a set of exercises at home, it is very important to breathe correctly. When you lower something you need to inhale through your nose, and during the most difficult part of the exercise (lifting weights) you need to exhale through your mouth. During your first training, pay close attention to the issue of breathing. Over time, you will learn to breathe correctly automatically. Don't hold your breath. Otherwise, oxygen will not flow to the cells of the body, and they will die.
Be sure to drink water to restore your water-salt balance.
After finishing your home exercises, do stretching muscles to relax them.

Level one

The training program for girls provides different levels of training. Assess your capabilities and select the level that suits you. The complex, which will be discussed below, is designed for ladies who have never worked out their bodies either in the gym or at home.

It is worth considering that:

Classes are held without burdens.
Home exercises should be done three times a week with a one-day break.
You can move to the next level only when you can easily perform the exercises described below for the maximum number of times indicated.

Monday

As they say, the first fight is the most difficult. The first workout is the hardest, but after that the subsequent home workouts classes will become easier, you will gradually get a taste for it.

Classic squats: When performing classic squats, the back is straight, the heels do not leave the floor, and the thighs are parallel to the floor. We perform 4 sets of 10-20 times, depending on our strength.
Forward Lunges: It is important that your back is straight and not leaning. 2 approaches for each leg 10-20 times.
Gluteal bridge: When performing, make sure that feet did not leave the floor, the neck did not rest on the floor. Perform 3 sets of 15-20 repetitions.
Standing calf raises: 3 sets of 10-20 reps.
Wide grip knee push-ups: Knee push-ups much easier for beginners than doing push-ups in the classic way. Three sets of 10-15 times.
Crunches: A basic exercise for the abdominal muscles, included in any set of exercises that can be done at home. You need to perform three approaches as many times as possible.

Wednesday

At first, the muscles may ache. This happens out of habit. But it’s okay, let’s continue homework.

Bulgarian Lunges: We'll need some chairs. You should perform 4 sets of 10-20 times.
Bridge for the buttocks: 3 sets of 10-20 reps.
Leg abduction in a lying position: Can be performed both on the floor and on an improvised bench. 2 sets of 15-20 reps for each leg.
Back push-ups: The exercise is quite simple, very useful for practicing at home. It is required to perform 3 approaches of 10-15 times.
Crunches: Do 3 sets of the maximum number of times.

Impossible is just a big word behind which little people hide. (Mohammed Ali)

Friday

Try your best, this is the last workout of this week, next you will have a weekend that you will spend unforgettably thanks to the powerful release of dopamine after training at home.

Plie squats: If you have difficulty with balance due to unfamiliarity, lean against the wall. 3 sets of 10-20 times.
Reverse lunges: Two sets on each leg for 15-20 reps.
Gluteal bridge: 4 sets of 10-15 reps.
Standing calf raises (springs): Perform 3 sets of 15-25 repetitions.
Push-ups: 3 sets of 10-15 reps.

Level two

You have fully mastered the training program for girls of the first level. Tasks are easy to complete, you are ready to move on to weight training. These are either dumbbells or plastic bottles with water or salt.

Doing exercises at home basic level, follow the rules:

We train three times a week with breaks.
Start with small weights with which you can perform the entire complex at home without straining or straining. As your muscles develop, move on to heavier weights.

Monday

As you have already noticed, the whole complex is aimed mainly at the buttocks, abs and legs. Real workouts for girls.

Weighted squats: 3 sets of 12 reps.
Weighted forward lunges: 2 sets on each leg, 15 times.
Standing calf raises with a dumbbell in one hand: 3 sets of 20 reps.
Lifting dumbbells in front of you while standing: 3 sets of 10 repetitions.
Standing dumbbell lateral raises: 3 sets of 10 reps.
Crunches: 4 sets of as many reps as possible.

Wednesday

Classic push-ups. Strive to touch your chest to the floor. 3 sets of the maximum number of times.
Lying dumbbell lateral raises: 4 sets of 12 reps
Back push-ups: 3 sets of 15 reps.
Alternating arm curls with weights while sitting: 3 sets of 15 reps.
Plie squats with weights: 4 sets of 10-20 reps.

Friday

Plie with weights: 3 sets of 15 repetitions.
Bulgarian lunges with dumbbell: 4 sets of 12 reps.
Gluteal bridge with weights: 3 sets of 12 repetitions.
Calf raises with a dumbbell in one hand: 3 sets of 20 repetitions.
Dumbbell rows: 3 sets of 15 repetitions.

After spending 3-6 months in this mode, you can move on to a more complex level. 4 days a week are allotted for classes, the weights and number of sets increase. We guarantee that the training program for girls is already after a month it will produce the expected effect. You will gradually lose weight, your muscles will gain definition, and your soul will sing with endless joy. Imagine your ideal more often, strive for it and don’t stop there.

Hello! I completely forgot about women! Very few articles have yet been written for the fair sex, but they also need specific knowledge for progress. And they differ from men's theory and practice. Today I want to correct this omission a little. I want to look at it in detail CORRECT workouts for girls, I will give a working version of the training program.

I worked out in different gyms. There are quite a lot of women where I train now. There are very thin ones, there are very plump ones, young and old ones. Some train with a coach, others on their own. As a man, I will say that it is very unusual to watch a woman training. Why? Don't even know...

There is something special about this. In my gym, the vast majority of visitors are guys. They are rude by nature, they do strength exercises to develop even greater strength and create an even more brutal image. But when gentle girls lift weights and they do it with their characteristic softness, there really is something in it. Their goal is not brutality, but to emphasize their natural femininity.

No normal girl comes to the gym to work out like a man. Many girls still think that the gym will turn them into men. On this occasion, I advise you to read an article about strength training.

A training program for girls in the gym is an important thing, and as promised, I will give it to you. But let's first look at the theoretical aspects of the specifics of women's training.

By the way, there are excellent articles on the topic and If you are a newbie girl, you should find this useful.

I would like to say right away that the ideas of many girls about what a woman should be effective training- COMPLETELY WRONG! They still think that jumping rope, twirling a hoop and running on a newfangled treadmill will make them happy.

Or, for example, they think that by buying some kind of belt, a secret fat burning cream or a vibrating device, they will burn fat without much effort. It would seem that it is already clear to everyone that this is nonsense, that it does not work - but then why is it still selling well? Great marketing never sleeps! Profits from sales of useless sports goods are growing, but the figure of many remains unchanged.

As a result, women get tired of all this and they give up even trying to change themselves. “Apparently this is not my thing”, “probably I just have this kind of physique”, “nothing helps” etc. But the girl was never even 50% closer to effective training.

The most effective workout is the one in which you YOU WILL REALLY ENGAGE your muscles and YOU FEEL THEIR WORK! This is very easy to do in the gym - everything is provided for this, but it is much more difficult at home. Therefore, in this article we will talk ONLY ABOUT TRAINING IN THE GYM. At home, everything is much more complicated.
Real women's training and the one you are doing now are perhaps 2 completely different things!

And you know - our bodies are almost the same in their basic functions. Any body reacts to training, to a lack of calories, to the intake of certain nutrients.

I'm not talking about exceptional cases, I'm talking about general standards for all people.

It DOES NOT happen that you train a muscle correctly and it remains in the same state.
There is NO way for you to consume fewer calories than you expend without losing weight.

Our body is a work of art of a great mathematician, where everything is very natural! We are created with automatic processes built into us that occur without our knowledge. We just need to learn to know how our body works and use it to achieve our goals (gain muscle mass, burn fat, etc.)

Why do you need a gym?

If we are talking about women's training, I’m sure that many girls immediately imagine themselves training in aerobics style. We wave our arms, legs, run, jump, etc.

This is all great, but the “simulator” has at least 3 main advantages over aerobics:

The gym will help you individually pump up your legs, arms, and buttocks. That is, these are MORE POINT CHANGES IN THE BODY. This does not mean that in the gym you need to lift only what you want - the whole body is also worked there. But no one canceled the emphasis on different groups muscles if necessary. This is very easy to do in the gym, but not in aerobics.
After training in the gym, your metabolism accelerates for a whole 24 hours, and even the next day it works faster than usual. Aerobic exercise gives this effect only for 4-5 hours. The difference is more than obvious.
It is the gym that will help you build muscles, which will subsequently absorb a large amount of calories themselves, even in a calm state, when you are sleeping, for example. Aerobics does not provide muscle growth.

Key features of the female body

The main difference between a man and a woman is that a woman has the ability to give birth. This determines a whole complex of smaller differences at all levels of physiology and biochemistry.

The female body more easily accumulates nutrients “in reserve”, so girls gain weight more easily. In this regard, you need to closely monitor your carbohydrate intake. It is better to use less of them rather than more.
In women, the level of anabolic hormones (testosterone) is significantly lower. Lower level This all affects the training itself. It is many times more difficult for women to reach muscle failure than for men (when the muscle is so fatigued that it can no longer contract). Physically, the woman will be able to perform a few more repetitions, but is unlikely to do so. The brain will give the command to stop the exercise. And the men, gritting their teeth, puffing, quacking, barking, will perform a couple more repetitions. That's the difference! Therefore, it is better for a woman to do many repetitions (12-15) and many sets (4-5) instead of working large scales 6-10 repetitions in 3 approaches.
There are fewer myofibrils (the fibers of our muscles) in the female body. For this reason, training to death with 6-10 reps does not work as well for women as it does for men. In general, men have 45% muscle in their body of total mass, while women have only 35%.
The upper part of the female body has less muscle, the lower part has more. Women's legs are stronger, which is due to their ability to bear and give birth to children. Leg training for women is easier than for men (the muscles respond better to the load). That's why you need to monitor the growth of the lower body.
Pain during menstruation is another important feature. In the lower abdominal area, women have a weaker neuromuscular connection. This was probably done to reduce the painful sensations in the abdominal area. For this reason, it is more problematic for girls to pump up their lower abs.
Women's metabolism is significantly slower than men's. This also affects the ability to store fat in the body and is associated with less muscle presence. Even in a calm state, a man spends more energy than a woman. A woman's body is approximately 28% fat, while a man's is 18%.
The female body stores energy faster for muscle work. It is glycogen that is burned first during exercise. This is another factor in favor of faster fat accumulation by the female body. At the same time, the girl will burn this fat more easily. It’s much harder for a man to do this. That's why Cardio training for women works better.

Some girls, as I heard, are very worried about their genetics. Like, if “nature did not reward”- So there’s no point in steaming in the gym? There is only a grain of truth in this. Yes, you won't do incredible things to your body with just one workout and nutrition when it comes to breast shape and size, overall body structure, etc.

You will not fix the problem of bad hair, skin, unsightly facial features, etc. Sports have virtually no influence on all this.

But you can 100% influence the improvement of your figure data. At least try it. If you train correctly for at least a year, and don’t eat anything, you’ll be able to appreciate the difference. Be sure to take before and after photos.

Testosterone and muscle growth

Still, I want to add a few words for women who think that strength training can turn them into men. I am sure that in our time of development of fitness and bodybuilding, in the age of accessibility of information on this matter, much fewer women think wrongly. But still I repeat...

The main idea is that a woman will NEVER be able to build the same muscles as a man for one simple reason - she has very little testosterone in her body for this. And this hormone is precisely responsible for increasing muscle mass.

In numbers, the normal level of testosterone in the blood for men is: 200-1200 ng/dl (nanogram/deciliter), whereas in women - 15-70. Do you feel the difference? In this situation, even the most non-testosterone man (200) is superior to the most testosterone woman (70) almost 3 times. And if we take the average values (700 and 42), then the difference will be 16 times.

Given such differences, women simply have no chance of gaining masculine muscles through natural methods. We're not even talking about pharmacology.

Menstruation and exercise

1) MENSTRUAL PHASE (days 1-7 of the cycle).
Period information: The level of red blood cells in the blood decreases.
Minuses. This phase is characterized by decline muscle strength in women, increased heart rate and breathing. Speed and motor reactions deteriorate.
Pros. Increased ability for short-term work. A woman’s body secretes special hormones called “relaxing” hormones. They provide greater joint mobility and overall flexibility.

Workout: stretching exercises and stretching. Load on abdominal Press and the legs can be excluded, since it will be almost useless.
Nutrition: The calorie content of food consumed can be increased, drink more liquid for faster elimination.

2) FOLLICULAR PHASE (8-14 days of the cycle).
Period information: The level of estrogen (female sex hormones) in the blood gradually increases.
Pros. Coordination increases, work improves nervous system and cardiovascular, performance increases.

Workout: power training at maximum values, training for endurance and speed.
Nutrition: Calories can be reduced if you don't exercise.

3) OVULATION AND LUTEAL PHASE (days 15-28 of the cycle).
Period information: There are still high levels of estrogen against the background of increasing progesterone (a steroid sex hormone that affects the menstrual cycle).
Minuses. Appetite increases. The body prepares for the expected pregnancy and stores fats in reserve.
Pros. Strength is restored very quickly.

Workout: fat burning workouts for weight loss and cardio.
Nutrition: the main thing is not to overeat.

Principles of women's training

Enough for a long time Among smart bloggers like me, there was a categorical opinion that women's training should be very different from men's. But then more detailed studies were carried out and information began to flow online that women’s training should not differ much from men’s.

This once again confirms the conventionality of all these studies in bodybuilding and in any field in general. It is quite possible that much of what is being said so categorically today will be challenged and justified over time. So...

The basic rules for ladies are almost the same as for guys, namely:

Training in the range of 4-6 repetitions to increase strength, and 7-12 to increase volume (muscle hypertrophy). Anything over 12 is already training for cardiovascular endurance.
But there is one “but”. IN female body There are many type 1 muscle fibers present (small fibers that are difficult to grow and respond only to high repetition, aerobic endurance exercise). Such fibers have low fatigue, which may be why women are more resilient. Given this fact, women should still aim for 8-15 repetitions per set. But, this does not mean that 4-6 repetitions cannot be used. There are also quick ones in a woman muscle fibers, which contract quickly, have great strength, but they get tired quickly. Conclusion: we focus on slow fibers (8-15 repetitions), but don’t forget about fast fiber(4-6 repetitions).
You need to lift relatively heavy weights.
As I said above, training “to failure” is not for girls. However, many cool bodybuilders of the past doubted its necessity for men. And today the debate about its necessity does not subside. For example, scientist Mikel Izquierdo discovered that after refusal training, the analobic growth factors IGF-1 sharply increase and decrease. It was also noticed that cells experience such an acute lack of energy that protein synthesis in them is disrupted, which means growth slows down. In other words, we simply exhaust our body and in the long term, by abusing “refusal” we can slow down our progress.
To work in basic exercises(or ones similar to them). For example, if you can't squat, do leg presses. There was no straightening of the legs even close in this case.
Do not stay in the hall for more than 1 hour, maximum 1.15.
Work your whole body. Your desire to pump things up a little here and a little here is quite understandable. But you need to understand that the whole body needs to be worked on. Over time, you can focus on any part of the body, but do not pump it exclusively. And remember that working your entire body in compound exercises is much more effective at burning calories and regulating weight than focusing on just one part of the body.
Focus on bottom part bodies. Women's training should consist of 50% leg exercises. 20% can be allocated to working the back, 10% - arms, 10% - shoulders, 10% - chest.
For a beginner girl, it is necessary to work out the whole body in one workout. Only after a while can you switch to split programs (train different muscle groups separately, or the upper body separately, the lower body separately).

Work program options

It's time to move on to practice. Below I will provide a training plan in the gym for women of varying degrees of difficulty. And we will try to take into account everything that we talked about above, transfer all the basic theoretical principles to real training. You can exercise 3 times a week.

For beginner girls (1-2 weeks after menstruation)

EXERCISE	WHAT WE TRAIN	APPROACHES	REPEATS
Squats	Legs	5-6	10-15
Bench press narrow grip		5-6	10-15
	Middle deltoids, trapezius	6	10-15
Traction upper block to the chest while sitting	Back, biceps, forearms	6	10-15
Crunches	Press	4-5	maximum

Program Notes: So, when your period has passed, you can train to the fullest. Your body is now ready for such stress. As you can see, this women's training program will allow you to pump up your WHOLE BODY in one visit to the gym.

It is advisable to carry it out in 1 hour, no more. Rest between sets at first for up to 1.5 minutes. Then you can reduce the rest to 50 seconds. Remember, the less rest, the higher the intensity and faster the results! But you shouldn’t beat your heart either. If you feel that your breathing has not yet recovered, it is better to rest a little more.

There is only one exercise for the buttocks and legs - squats. It is the most effective method building legs in general. If you wish or really need it, you can also add exercises for the buttocks to the program. My

As you noticed, there are no special chest exercises in this program. To pump up the breasts, it is enough to give them only a small load, since there are practically no muscles in a woman’s chest. I wrote about this topic in Be sure to read!

The narrow press, which is in this program, engages the muscles under the mammary gland and thereby tones the chest. More specialized exercises like classic bench press barbells or dumbbells - can slightly reduce the mammary gland, and it affects the volume of the entire breast. For girls with large breasts, this is not scary, but if a girl, on the contrary, spends days and nights thinking about how to enlarge them, it will not benefit her.

I would also like to mention that training girls should strive to learn how to do full pull-ups, push-ups on parallel bars, on the floor, etc. These exercises perfectly build your upper body.

But at the initial stage, you may not be able to do these exercises. Then replace them with lighter ones:

Replace classic pull-ups with rows of a vertical block to the chest or pull-ups in a gravitron (a special machine for lightweight pull-ups). If there is none, rubber will help. Wrap it around the horizontal bar and pull yourself up with it. It will lift you slightly during the active phase of the upward movement.
Replace push-ups from the floor with push-ups from your knees or wide push-ups from the shop.
If the problem is with the uneven bars, use the same training rubber or gravitron.
If you have a problem with squats, do leg presses in a machine, etc.

In the picture below I showed you what a gravitron looks like (on the left). Please note that you can do pull-ups and dips on it. On the right you see an option for using training rubber:

That is, always try to find an alternative! Customize the program for yourself, because there are no unique programs! This is just the skeleton. For some it will suit as is, but for others it will have to be modified. Some people need mass, while others want to work on relief, etc.

For experienced girls (1-2 weeks after menstruation)

When the introductory program becomes too easy for you, you can move on to the next level.

EXERCISE	WHAT WE TRAIN	APPROACHES	REPEATS
Barbell squats + deadlift (SUPERSET)	Legs, back surface hips, back	5	10-15
Close grip bench press + concentrated biceps curl (SUPERSET)	Chest, triceps, anterior deltoid, biceps	5	10-15
Barbell row to the chin (“pull”) + dumbbell swings to the sides while standing (SUPERSET)	Front and medium bun delts, trapezoid	5	10-15
Bent-over barbell row + seated vertical row to the chest (SUPERSET)	Back	5	10-15
Lying crunches + hanging leg raises on a horizontal bar, on a machine or lying down (SUPERSET)	Press	6	maximum

Program Notes: What have we done here? We took the previous program as a basis and simply added additional exercises which you will perform as a SUPERSET, that is, without rest.

For example, you squatted and immediately performed a “dead” lift (the one that is performed on straight legs, do not confuse it with). Didn't rest and did the rest of the approaches.

Try to rest for 1 minute between sets. If it’s hard - 1.5 minutes. But you shouldn’t rest any longer, as efficiency is greatly reduced. The blood must boil!

Easy program (3-4 weeks of the cycle)

EXERCISE	WHAT WE TRAIN	APPROACHES	REPEATS
Seated row of the upper blog to the chest	Back, biceps, forearms	3-4	12-20
Close grip bench press	Chest, front delts, triceps	3-4	12-20
Barbell row to the chin ("pull")	Middle deltoids, trapezius	3-4	12-20
Cardio training (heart rate around 120 beats per minute)	The cardiovascular system	1	40-60 minutes

Program Notes: The program eliminates stress on the abs and legs. The number of approaches and repetitions is reduced. This means that you need to choose the appropriate weight to pull up to 20 times in a set.

You can do cardio by either fast walking or slow running. The heart rate (HR), or our pulse, should be around 120 beats per minute, since this frequency is most favorable for fat burning.

This is a program that you will follow for some time before and, possibly, during menstruation. Monitor your feelings and if it’s very difficult, it’s better to rest more.

Nutritionally, don't consume too many carbohydrates. At 3-4 weeks of the cycle, any carbohydrates (fast and slow) are more easily stored in fat.

Nutrition rules for a sports girl

As for nutrition, there are 2 main goals that you should always remember (this also applies to men):

It is important to count the number of calories consumed and find out how much is needed for the normal functioning of the body. How to determine the minimum required amount calories I wrote in
In addition to calories, it is extremely important to focus on the percentage ratio of BZHU (proteins-fats-carbohydrates).

Focusing solely on calorie counting is WRONG. It is more important to monitor the quality of food and the content of BJU in it.

It is impossible not to voice the incorrect psychology of many women. “If I went to the gym, it means now I can afford to eat anything!” In fact, sometimes it is necessary to pamper yourself a little. This will make it easier to tolerate food restrictions.

But this shouldn't be the rule. Self-control in relation to food should become the norm of life, especially fast carbohydrates They are deposited on the sides and buttocks along female type. This occurs due to the presence of sex hormones such as estrogen and progestogens in the female body.

And finally, basic tips for training women:

WATER. Drink a lot! Don't let yourself get thirsty. If you want to drink, it means you should have done it 5 minutes ago - this is what athletes often say.
LOW GI PRODUCTS. This refers to foods with a low glycemic index. The high GI of food promotes the accumulation of fat during its digestion. You can find tables of these products on the Internet.
INSULIN. It is advisable to monitor its level not only for diabetics, but also for all athletes. Stable blood sugar levels are a signal of building lean muscle mass.
PROTEIN. Women, like men, need 1.8 - 2 grams of protein. per kg. body weight. It should not be more, otherwise problems with the kidneys and liver are possible. You can use additional protein mixtures as a supplement to your main diet.
ESSENTIAL FATTY ACIDS. These are fish oil, omega-3-6-9 fatty acids, flaxseed oil, etc. I advise you to drink it in capsules - it’s very convenient. Personally, I drink at least 2 capsules of quality fish oil every day!

This concludes this article about women's gym training. I'm sure it will be useful to you. Don't be afraid to go to the gym, dear girls - it's not scary! You will succeed! If you have any questions, write in the comments, share this article, or read avidly yourself))) And that’s all I have...

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