Home workout program for girls - exercises, principles. The best exercises for girls at home for the whole body Comprehensive workout at home for girls

Despite the fact that every girl dreams of a perfect figure, due to various circumstances, not all representatives of the fair sex have the opportunity to regularly visit a fitness club, paying for expensive classes with personal trainer. But this does not mean at all that you need to give up your goal, forgetting about the dream of acquiring a slim, elastic and attractive body. You can train, no less effectively, at home, with minimal equipment, or without anything at all except your desire.

In the article I will tell you about some exercises for girls, doing which at home you will look your best!

What do you need?

A set of exercises for girls at home can be compiled without taking into account additional equipment. That is, you can study without having anything other than gender and your desire. The ideal option would be to buy dumbbells and a jump rope.

Dumbbells are needed to work out more effectively, and a jump rope is needed to reduce the amount of fat in the body. But, we repeat, if for some reason there is no opportunity to purchase additional equipment, you can effectively train without various fitness attributes, which, with the right approach to training, can be completely abandoned.

Let's face it: there is no perfect workout routine that suits every girl.

Training only produces results when training program designed individually for you. Therefore, decide on your goals by choosing the exercises that you need first. The perfect workout involves working out the whole body. But at the same time, you need to set priorities, focusing on your problem areas.

We train the buttocks and legs

Most often, by typing something like “exercises for girls at home” into a search engine, representatives of the fair sex want to improve the shape of their buttocks and legs. Cellulite is a common problem even among women who overweight, in general, are no different. And cellulite, like sagging buttocks or sagging skin on your legs, can be corrected with a few effective lower-body exercises. Here are the most effective of them:

• Squats
• Lunges
• Jumping
• Alternate ascents to higher ground
• Calf raises

Perhaps the following statement will not be appreciated by many girls, but we will still risk telling you that the exercise itself is not as important as the muscle volume involved in the work when performing the movement. Here are the five most extensive and effective movements that you need to use depending on the problem that arises. You can either forget about the remaining exercises or perform them in addition to this complex. You shouldn’t expect any special effect from other exercises, since they load our muscles significantly less.

Let's move on to exactly how to use these exercises.
Squats are the best and must-have option for working your glutes, hamstrings, quadriceps and inner thighs. At the same time, lunges provide a more accentuated load on the buttocks, removing some of the load from the quadriceps. The ideal option is to use squats and lunges on a regular basis, alternating between them.

Jumping exercises are an exercise that focuses on the quadriceps and inside thighs, removing some of the load from the hamstrings and buttocks. Use it to eliminate fat folds on the inside of the leg.

Alternate ascents to higher ground- exercises for the buttocks. Can be added to squats and lunges. Calf raises train your calves. Use for those who are dissatisfied with the condition of this muscle.

Your approximate training plan the bottom of the body should look like this:

1. Squats (lunges).
2. Alternate climbs to a hill (every 2 workouts).
3. Jumping.
4. Calf raises.

This is for working the entire lower body. Adjust the plan based on your own goals. The number of approaches and repetitions is also a purely individual factor.

A set of exercises for girls at home should also include several exercises for the upper body. Of course, for girls in most cases the bottom is more important than the top, but you still need to work on problem areas. The most problematic areas are the abs and triceps. We will work on them by choosing the following exercises:

• Crunches
• Hanging Leg Raise
• French triceps press

Triceps is the second problem area, the best exercise to work it out is French press standing with one hand. And here a similar problem arises - there is nothing to press if we don’t have a dumbbell. However, in this case Any will do weight. You can simply fill a bottle with water and train with it, since girls do not need to take more than 5 kilograms in this exercise.

Another thing is that this can cause certain inconvenience, and therefore the French press can be replaced with banal push-ups. If you don’t know how to do push-ups, then you can change the exercise by leaning on the floor not with your toes, but with your knees, and also learn how to do it. This will make the movement much easier to perform.

You can train other muscle groups. If you don't have the equipment and have the desire, you can train your biceps with any weight that you can hold while performing biceps curls. You can train your shoulders by doing dumbbell presses (with a bottle, a cat, whatever).

Your SAMPLE upper body workout program should look like this:

1. French press (or push-ups).
2. Hanging leg raises (or crunches).

If you can do both, alternate. Optionally, you can add standing biceps curls and seated shoulder presses. If there is a crossbar, you can.

Video with a set of exercises for a girl at home

Watch this wonderful video with another effective and interesting set of exercises at home. Add some exercises to your program and perform them during training.

How to achieve success?

Now let's talk about the main thing. Let's talk about why the vast majority of girls do not achieve success, despite the fact that exercises for girls at home are effective and accessible.

We are talking about the progression of loads, without which even the most effective exercise will not give any result.

If in today's workout you performed 5 sets of squats, performing 20 repetitions in each approach, then through the training you need to add at least one approach or one repetition in each exercise. And so on until you are completely satisfied with the result. And so in all exercises without exception. This is something that most publications that reprint each other's articles won't tell you.

Everything we talked about today works mega-effectively, but only if you increase the load in each lesson. By neglecting this condition, you make it impossible to achieve success when using any of the most effective training complexes.

Best regards, Vladimir Manerov

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Reading time: 34 min

In order to lose weight, strengthen muscles and get rid of excess fat, it is not necessary to regularly visit the gym. You can get your body into ideal shape at home. We offer you ready-made home workouts for girls with an exercise plan and exercise tips for effective weight loss.

And if you think that training requires a membership to a fitness club or expensive equipment, then this is not so. You can effectively train your body at home with minimal equipment.

Home workout for girls: features

The exercise plan for women suggested below is ideal option for those who want to start training at home. However, these exercises will be useful not only for those who want to lose weight, but also for those who simply want to stick to healthy image life. There are many studies on the benefits regular classes sports: this also applies to improving work of cardio-vascular system, and reducing the risk of depression, and preventing diseases such as diabetes, cancer and stroke.

Even if you are busy with work and family matters, you can always set aside 30 minutes for fitness several times a week. Especially if you organize effective workouts at home. If you thought that training at home for girls is of little use, then try our ready plan exercises to lose weight and tone the muscles of the whole body and get toned and slender body.

Why is it worth paying attention to home fitness? What are the pros and cons of training at home for girls compared to visiting a fitness club?

Benefits of training at home:

• You save time traveling to gym.
• No need to adapt to the fitness club schedule.
• You save money on purchasing a subscription.
• It is psychologically more comfortable to work out alone; no one is watching you or causing you any inconvenience.
• You do not need to purchase special fitness clothing; you can exercise in a T-shirt and shorts at home.
• For young mothers on maternity leave, training at home is the only option if there is no one to leave the child with.
• A large selection of ready-made video programs and exercise sets will make home workouts for girls varied and effective.
• You will have a comfortable shower or bath with all the necessary accessories at your fingertips.
• You can study early in the morning before work or late in the evening after work.

Disadvantages of training at home:

• There is no trainer who will teach you the correct technique for doing the exercises.
• There is no variety of exercise equipment at home, and additional equipment must be purchased.
• You will have to think through and create a set of exercises yourself or look for a suitable program.
• To train at home, girls need to have strong motivation to exercise; no one will “push” them from the outside.
• There are too many distractions at home that can disrupt your workout: household chores, family demanding attention, the desire to relax or surf the Internet, etc.

However, the convenience and comfort of home training outweighs the small list of disadvantages. All you need to train at home is to free up a small square of space in your apartment, set aside 30-60 minutes for an activity, make an exercise plan and start training.

Equipment for training at home

For weight loss and body tone You can practice at home and without additional equipment. Exercises with your own body weight give a good workout and help to work the core muscles and speed up the fat burning process. However, for b O For greater variety of workouts, it is advisable to have at least dumbbells: they will be especially useful when performing strength exercises. In addition to dumbbells, you may need a chair, bed, or nightstand for some exercises that require support.

If you have some additional equipment at home or have the opportunity to purchase it, this will help you diversify your exercises and increase the effectiveness of your workout. However dumbbells are the most basic equipment, which will be enough for full training at home for girls. It is also advisable to have a rug or mat on the floor if you have hard or cold floors.

What other equipment can be purchased:

• : the basic equipment that no home strength training can do without.
• Fitness band: the most popular piece of equipment lately, ideal for the thighs and buttocks.
• Mat: An important piece of equipment that is essential for almost any workout at home.
• Fitball: round ball for abdominal exercises and development of stabilizing abdominal muscles.
• Tubular resistance band: ideal for training the arms, shoulders and back.
• Elastic band: Very useful for strength training and stretching.
• Massage roller: for muscle recovery after exercise and self-massage.
• TRX hinges: for functional training at home.

So, for cardio training and functional training to tone the body, you can do it without additional equipment, with your own body weight. For strength training you will need dumbbells from 1 kg to 10 kg depending on your capabilities and goals.

If you plan to train at home, it is better to purchase collapsible dumbbells:

Home workouts for girls: rules

1. Any workout should always begin with a warm-up (7-10 minutes) and end with stretching (5-7 minutes). This is a mandatory rule that should always be remembered. Check out our warm-up and stretching exercises:

2. Don't exercise on a full stomach. Training should begin 1-2 hours after the last meal.

3. 1.5-2 hours before training, you can allow yourself a full meal. If this is not possible, then have a small carbohydrate snack 45-60 minutes before the start of class. 30 minutes after training, it is better to eat a small portion of protein + carbohydrate (for example, 100 g cottage cheese + apple or 1 scoop whey protein with milk) . But the most important thing for losing weight is not what exactly you eat before and after training, but how you eat in general throughout the day.

5. You can train in the morning on an empty stomach. The time of exercise does not affect the weight loss process, so choose the morning hours only if you are comfortable exercising after waking up. You can have breakfast 30 minutes after class, preferably protein + carbohydrates.

6. Don't forget to drink water. Drink a glass of water 20-30 minutes before starting your workout and one or two glasses of water after finishing your workout. During exercise, drink every 10 minutes, taking several sips.

7. Be sure to exercise in sneakers so as not to harm your leg joints. Also wear a sports bra to support your breasts and comfortable clothes made from natural fabrics that do not restrict movement. If you do yoga, Pilates, or do gentle exercises on the floor, you don't need sneakers.

8. Don’t overload yourself with training. At first, it is enough to exercise 3 times a week for 30 minutes. You can gradually increase the duration and frequency of classes: 4-5 times a week for 45 minutes, if you want to accelerate results.

10. If you want to lose weight and burn fat, then use no heavy weight dumbbells for 1-3 kg.If you want to tone and strengthen your muscles, then use 4-7 kg dumbbells for the upper body and 5-10 kg for the lower body.

11. Don't forget about breathing while training at home. While making an effort, exhale deeply through your nose, while relaxing, inhale through your mouth. Do not hold your breath while doing exercises.

12. You need to exercise according to the proposed programs for at least 1.5-2 months, while increasing the duration of the exercises and increasing the weight of the dumbbells. Then you can change the program, complicating the workouts or increasing the weight.

13. If you want to lose weight faster, try to increase your overall physical activity during the day: walks or outdoor activities.

14. Once you have achieved the desired result, it is necessary to continue regular fitness if you want to keep fit.

15. If you have back problems, then it is better to minimize abdominal exercises that are performed on the back, replacing them with variations:

Home workouts for girls: exercise plan

We are offering to you 4 ready-made complex exercises that will help you lose weight or tone your muscles, depending on your goals:

• Home workouts for weight loss for beginners and overweight people
• Home workouts for weight loss and fat burning
• Home workouts to tone muscles and reduce body fat
• Strength training at home to strengthen muscles and gain muscle mass

Each option offers a 3-day full-body exercise plan. You can exercise 3 times a week or more often, just alternate 3 sets of exercises with each other.

Home workouts for beginners

If you are looking for home workouts for girls who are just starting to get into fitness or are overweight, then we offer you a simple exercise program for beginners. It consists of low-impact cardio and strength exercises without equipment. Exercise 3 times a week for 20-30 minutes for 1-2 months and move on to a more complex program or gradually saturate your workout with more intense exercises.

For training we use a circular scheme: We perform each exercise for 30 seconds + 30 seconds rest and then move on to the next exercise. After finishing the circle, stop for 2 minutes and start the circle again from the first exercise. We repeat the exercises in 3 circles. If the exercise is performed on both sides, then perform 30 seconds first on one side, then 30 seconds on the other. Each lap will take you 7-8 minutes.

Day 1

2. Leg raise (both sides)

3. Static plank (you can go down on your knees)

Day 2

2. Plie squat

5. Hip adduction while lying on your side (on both sides)

Day 3

1. Leg raises

3. Side lunge (both sides)

4. Walking with arms spread and shins crossed

5. Lateral leg lift on all fours (both sides)

Home workouts for weight loss and fat burning

If you are looking for home workouts for girls who want to lose weight and have at least some fitness experience, then we offer you a set of exercises for burning fat based on cardio exercises and exercises for muscle tone. In this home training option, you also do not need additional equipment.

For classes, we again use a circular scheme: (to begin with, you can do 1-2 circles, see how you feel) . If the exercise is performed on both sides, then perform it first on one side, then on the other. Each lap will take you 8 minutes.

Day 1

2. Walking forward lunges

5. Side leg raise (both sides)

6. Side plank twist (both sides)

Day 2

2. Bulgarian lunge (both sides)

5. Leg swing (both sides)

Day 3

2. Rising from a chair with a raised leg (on both sides)

4. Plank jumps with legs raised

5. Raising legs up (on both sides)

Home workouts to tone muscles and reduce body fat

If you are looking for home workouts for girls who are not overweight, but want to tone their body, then we offer you a set of exercises to strengthen muscles and reduce body fat. Unlike the previous scheme, the circle includes only one cardio exercise, the rest of the exercises are aimed at muscle tone and getting rid of problem areas. You will need dumbbells 2-5 kg.

We train similarly in a circular pattern: We perform each exercise for 40 seconds + 20 seconds rest and then move on to the next exercise. After finishing the circle, we stop for 1-2 minutes and start the circle again from the first exercise. Repeat the exercises in 3-4 circles (to begin with, you can do 1-2 circles, see how you feel). If the exercise is performed on both sides, then perform it first on one side, then on the other. Each lap will take you 7-8 minutes.

Day 1

2. Dumbbell plank pull-ups

4. Push-ups (can be on your knees)

5. Lunges in a circle (both sides)

Day 2

1. Lunge in place (both sides)

2. Bent-over dumbbell raises

5. Spider bar

6. Side crunches (on both sides)

Day 3

1. Diagonal lunges (can be done with dumbbells)

2. Side plank(on both sides)

Study, work, household chores, family and personal relationships leave virtually no free time for sports to keep yourself in great shape. To visit a fitness club, you need to find a couple of extra hours in your schedule at least two or three times a week.

Another disadvantage of visiting a gym is the subscription fee, which does not always fit into your personal budget. Banal embarrassment can also become a hindrance. Not every girl is able to overcome herself and exercise on exercise equipment surrounded by strangers.

Home workouts are considered a good alternative to visiting a fitness club. They allow you not to be embarrassed, and also allow you to do exercises when it is most convenient for your own schedule. There is no need to spend any time traveling to the gym. This is especially true for those who live and work in areas where there are no physical fitness centers nearby.

Find 60 minutes on home workout You can even on very busy days by slightly rearranging your own schedule. This does not seem difficult, since in any case you will have to study within the walls of your home. The main thing is to want to have a beautiful and slender body, and also to purchase simple sports equipment once.

Exercising on a regular basis and eating a balanced diet will quickly bring results. The silhouette will begin to acquire the desired slimness, and the volume will be adjusted with a well-chosen training program.

The popularization of training at home is due to a number of positive aspects. Classes conducted in your own room or in any other room with enough free space provide several important advantages:

• No restrictions on your daily schedule. The training can be scheduled at absolutely any convenient time, and does not have to be adjusted to the work schedule of the fitness center.
• No need to waste time on the road. The nearest complex is not always located in close proximity to the place of work, residence, or study. Most often, you need to get to training not on foot, but by personal or public transport. This takes a decent amount of time, especially for residents of big cities.
• Saving money. A membership to a good gym has a fairly high cost, which involves paying for both actual and missed visits to the gym. This is a significant disadvantage for people whose plans can change dramatically, as well as for beginners who are not completely confident that they will actually be able to regularly attend training.
• No prying eyes. People who have not done any physical exercise before may find it difficult to relax and start exercising if there are a lot of people around. Most people worry about the imperfections of their own figure, the wrong choice tracksuit, awkward movements, emaciated appearance. These psychological barriers completely disappear if you train in your room.
• Unlimited choice. A huge number of modern aids allow you to diversify your home workouts and never lose motivation. If the complex is easy, you can always complicate the exercises performed or start practicing a completely different program. It's even more fun to train while listening to your favorite music.
• Personal hygiene. Sports equipment and exercise machines in fitness centers are used all day by different people, so they are not clean. Locker rooms equipped with high-quality showers are rare. At home, you don’t have to worry about hygiene, you can calmly take a shower and even lie in a hot bath to relax your muscles.

These advantages are the main reason why some girls, choosing between training in the gym and at home, prefer the latter.

By refusing to visit the sports complex, girls get many advantages, but without any disadvantages independent studies do not cost:

• Opportunity incorrect execution exercises. At home, no one controls how correct the technique is. The risks of making mistakes increase if there is no coach nearby. Violation of the technique can lead not only to a decrease in the effectiveness of the lesson, but also cause injury.
• Lack of sufficient space for training. Furniture that does not allow you to do certain exercises can interfere with your exercises. Those living above the first floor may encounter dissatisfaction with neighbors who are outraged by the noise from running in place and jumping.
• Lack of motivation. The enthusiasm with which some begin training is most often short-lived. In order not to lose motivation, you should create a specific goal for yourself - slim figure in a photo of a glossy magazine, beautiful fashion clothes and so on. Such techniques do not always work, but the fee paid for a subscription is at least a pity.
• No privileges. In many sports complexes holders of gym memberships are entitled to certain bonuses for visiting the sauna or swimming pool.
• Inability to concentrate. At home, unlike the gym, where the appropriate atmosphere is created, the telephone, TV, Internet, as well as family members even in the next room can distract you from your workouts.

These negative aspects cannot be denied, but they can be avoided if you have the right mindset, choose the right time, and create motivation.

You don't have to turn your home into a gym. Various improvised objects, for example, a chair, bed or cabinet, can act as a supporting platform and bench. Weights for arms and legs are also not a mandatory attribute.

Minimum set sports equipment, of course, will help the girl increase the effectiveness of her training:

• Dumbbells. Solid or collapsible models are chosen weighing 1-5 kg. It all depends on your own level of physical fitness.
• “Health disc”, rollers for abdominal training, hoops. These are excellent tools to help you find thin waist and make your stomach flat.
• Expander. Increases the effectiveness of stretching the pectoral and back muscles, as well as the arms.
• Gymnastic ball. Increases the complexity of the exercises performed and makes the workout more varied.
• Mat for fitness and yoga. Warms the floor surface and increases sound insulation, increasing the comfort of the kneeling stand.

If home workouts are planned to be carried out regularly, the size of the apartment and the budget allow, you can also purchase exercise equipment - a bicycle, elliptical or treadmill.

The training can be based on the following principle:

1. Jogging at a slow pace - 15 minutes / jumping rope 5-10 minutes / active swings of arms and legs to the sides - 20 times (the choice depends on the opportunity to go outside and the space in the apartment).
2. Turn the body, tilt the body to the right and left - 20 times.
3. Push-ups from the floor (from the knees or straight legs), a supporting surface (the edge of a table or bed, a ball) or a wall - 2 sets of 15 times.
4. Sumo squats ( deep squat with legs wide apart) – 2-3 sets of 15 times;
5. Leg lunges back alternately - 2 sets of 15 times.
6. Classic and lateral abdominal crunches – 2 sets of 15 reps.
7. Legs “bicycle”, “scissors” horizontal and vertical from a supine position – 2 sets of 15-20 times.
8. Stretching: bending towards the legs, twisting the body while sitting and standing, “baby pose” until breathing is restored.

To enhance fat burning, before warming up, jump rope 50-100 times, for 5 to 10 minutes, either run in place or hula hoop.

Home workouts for weight loss will bring maximum effect if you adhere to the following recommendations:

1. One and a half hours or 60 minutes before training, you should eat a serving of protein in the form of chicken, fish or cottage cheese, vegetable salad. You should not eat starchy vegetables, cereals, bread, or fruits. These foods are rich in carbohydrates.
2. Immediately after training, you can eat exclusively pure protein with a volume of 100 grams, and after half an hour you can snack on fruit or porridge. It is recommended to eat carbohydrates in the afternoon, best after 14.00.
3. During training, you should drink clean water without any additives or impurities, and also monitor your heart rate. If the number of beats per minute is more than 120, the intensity is reduced.
4. The optimal duration of all approaches should vary between 30-60 minutes. Pauses between sets range from 30 to 45 seconds.

To find a toned, beautiful and relief body, the emphasis is on working with weights and lifting muscle tone, and the program can be built from the following exercises:

1. Warm-up in the form of bending the body to the sides and swinging the arms, jumping in place - 20-30 times.
2. Next, all exercises are 2-3 sets of 10-18 times.
3. Squats with dumbbells (feet shoulder-width apart and sumo).
4. Push-ups from a wall, floor or other surface
5. Lunges your legs to the sides and back while bending your arms at the elbows. In the hands of dumbbells, the arms are extended when returning to the starting position.
6. Arm press with dumbbells while standing, then leaning forward.
7. Calf raises with dumbbells in hands.
8. Swing your legs to the sides with support on a chair.
9. Abdominal crunches are straight and oblique.
10. Raising fully extended legs while lying down (palms under the lower back).
11. Lifting the hips while lying on your shoulder blades with emphasis on your heels (legs bent at the knees).
12. Stretching for all muscle groups.

Exercises are performed in 2 or 3 sets with 10-18 repetitions in each.

Work on building a relief body involves:

1. An hour or half an hour before training, eat some fruit, and after completion - from 100 to 150 grams of protein and vegetables or drink protein isolate.
2. The duration of the lesson is 30-40 minutes with pauses between individual sets of 30-60 seconds.
3. If you are thirsty, drink water.
4. It is recommended to take 3-5 kg ​​dumbbells.

Repetitions and approaches are increased gradually to avoid overtraining.

You can achieve good results without going to the gym. The main thing is to have a clear motivation and desire to gain harmony and a beautiful, sculpted body, depending on what ultimate goal you are pursuing, and also adhere to the following recommendations:

• never hold your breath, inhale through your nose while moving and weights and torso down, and exhale through your nose when going up;
• regularity of classes implies a frequency of two to four times a week, and on days free from training, spending time walking and playing outdoors;
• When planning a training schedule, you should take into account that food after a full meal must be digested, and best time for classes, the periods between 11.00-13.00 and 17.00-19.00 are considered;
• adhere to a rational, balanced diet;
• lack of results or weight gain is typical for the second half of the menstrual cycle, so at this time you should not worry about the results;
• girls should concentrate on training their hips, strength, abs, but not the shoulder girdle;
• All waist exercises should be performed without dumbbells, since weights stimulate the development of the lateral muscles.

Two-day training program for girls

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

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

The first thing you should pay attention to is warming up and stretching before and after training. Warm-up consists of light aerobic exercise (running, jumping), as well as preliminary exercises with a weight less than the “working” one. During training (between approaches), it also doesn’t hurt to stretch, but you don’t need to make “springy movements” - fix the muscles in the required position for at least 30 seconds. This is exactly how much is needed for the brain to transfer to myofibrils ( muscle fibers) a signal that there is no potential threat of injury. Only in this case will the muscles and ligaments be able to “relax”.

A person who has good stretching progresses much better in terms of muscle growth, since its fibers are more elastic and do not resist hypertrophy (increase in their own volume). Good warm-up and stretching before exercise, you significantly reduce the risk of injury during training. You can watch this in more detail in this short video:

How to create a training program for girls

When drawing up a training program, it is necessary to take into account the differences in men's and women's training:

• The peculiarity of girls' metabolism is that by consuming more fatty foods (with fewer carbohydrates), they lose weight faster as a result of training, and they have more strength and endurance.
• Since women have predominantly type 1 muscle fibers, it is quite easy for her to “pull” a large volume of training, that is, a lot of repetitions and repetitions. The state of “overtraining” occurs extremely rarely in them, 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 for girls than high-intensity cardio (sprints, etc.).
• While lifting the apparatus, the girl should do repetitions at a slow pace, without the “explosive” positive phase of the movement, as is customary in men’s training.
• Since the average arterial pressure in girls during training is lower than in men, they can withstand stress more easily and experience less burning in their muscles.
• Girls do not need to take long breaks between approaches; 30-60 seconds is enough, since their pulse and breathing are restored faster than in men.
• Women can exercise more often than men. Working out without the use of doping, girls train in strength 4-5 times a week instead of the traditional 3 times for men. That is, girls can train 1 muscle group twice a week.

Important! You must give preference exclusively basic movements, such as squats, Romanian deadlift, pull-ups and others. 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 muscle, strength, and also a decrease in the amount of fat.

How to train effectively?

The order of exercises in the program should be followed from the most complex and difficult to the easiest movements. In this case, division also occurs according to muscle groups, the largest and most energy-consuming muscles (hamstrings and quadriceps, latissimus muscles back) should be worked out at the beginning of the workout, but smaller groups (shoulders, abs, chest, arms, calves) - closer to the end of the workout.

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

If your first workout is on Monday and you worked your legs, and your second workout is on Tuesday or Wednesday, you should not repeat the same muscle group again. In this case, 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 between these days there are 3 days of full recovery. 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 will not negatively affect calorie loss.

Training goals and objectives

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

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

Many girls combine several goals together, such as fat loss and muscle growth. No matter what they write on the Russian-language Internet, they say that these processes are absolutely opposite and their occurrence cannot be achieved simultaneously (catabolism - destruction of fat and muscles, anabolism - growth), know that in practice all this is possible!

Motivation to workout

There is no need to deceive yourself in the hope that after reading this section you will be fairly motivated and begin to do something that you have never done before. It will not happen. In training, as in any other serious matter, the mindset for long and hard work is important, as well as a clear understanding of the result and the benefits it gives you:

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

When you really want something, no one or nothing will stop you on the way to achieving your goal. If your goal is secondary, you do not attach much importance to it - you will constantly feel lazy about it, your hands will “give up” even before you start.

True, in gym However, there are exceptions, 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 develops a certain dependence on the gym. Just don’t 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 dependence on receiving various kinds of pleasures - sex, sweets, and so on.

Gym or home workouts – which is better?

The main disadvantage of training at home is the insufficient amount of equipment. Even if you have a barbell and dumbbells, a horizontal bar - this is not enough. In this case, the range of working scales is limited; you cannot dose and adjust the load based on your own needs. If we are talking about training with own weight, then everything is 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 muscle growth!

If your main goal is weight loss, then you can increase the intensity of your workout by adding repetitions per set and reducing the intervals between sets. But for this you still need a barbell, dumbbells and some other equipment (hyperextension bench, racks, etc.) - and not every girl has them at home. Buying this entire set is not a cheap pleasure; sometimes it is 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 do the exercises correct technique and amplitude, for this you can watch a series of special videos on the topic women's training from a professional. There you will also find examples of performing the exercises described below from the proposed training programs:

But you still can’t do without the help of a competent trainer in setting up the technique, since from the outside an experienced person You can see much better what you are doing wrong and how you can change it.

For beginners

If you are just starting your gym training (or want to train in light mode), best choice for the first month there will be a cyclic program, which involves repeating the same exercises “in a circle”:

• lifting the legs while hanging on the horizontal bar - to the maximum;
• squats with wide legs – 20 repetitions;
• chest row - 15 reps;
• deadlift on straight legs - 20 repetitions;
• hyperextension – 15 repetitions;
• fly 15 reps;
• dumbbell curls for biceps 15 reps;
• push-ups (traditional or kneeling if difficult) narrow setting triceps – 15 reps;
• jump rope – 90 seconds.

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

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

For experienced

The training program for “advanced” girls, designed to burn fat and grow muscle mass, is performed on Mon-Wed-Fri or Tue-Thu-Sat; you can also alternate workouts according to the “every other day” principle:

First day (bottom):

• squats with a barbell (bar) 4 sets of 12-15 reps;
• Romanian straight leg deadlift 4 x 12-15;
• leg extensions in the quadriceps machine 3 to 12-15;
• leg curls in the simulator 3 by 12-15;
• lunges with dumbbells 3 x 10 with each leg;
• hyperextension 3 to 15.

Second day (top):

• Bent-over barbell row – 4 to 15;
• bench press (barbell) on a bench with an incline of 20-30% - 4 to 15;
• swing dumbbells to the sides (on the shoulders) while standing 3 to 15;
• press on incline bench– 3 to 15;
• back pull through upper block wide grip – 4 to 15;
• anti-hack leg press – 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 you shouldn’t forget after training

After training, you should rest mentally and physically so that the body switches to calm and measured work. It's ideal to get some sleep, take a bath (you can visit the sauna), or just relax in any way convenient for you. Perhaps for some this method is yoga, seeing a massage therapist, or listening to your favorite music. As for training, for a gentler release from training stress, you can cool down at the end - for example, running very slowly for 3-5 minutes. This will help put all body systems in order (primarily the cardiovascular system) and smoothly complete physical activity.

Nutrition and drinking regimen before and after training

A person needs water (and it doesn’t matter whether it’s a girl or a man) before, during and after training. You need to drink water in small quantities between approaches so as not to cause a feeling of heaviness in the stomach, which will interfere with 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 amounts will change in each individual case), but the basic rule is not to eat earlier than 2 hours before training and 30 minutes after.

Important nuances of training for girls

You should definitely know general principles workouts and be able to create a training plan for yourself, even when you work out with a trainer. Most trainers are simply sales managers who sell on their appearance, ability to communicate with clients and find a common language with them, smile beautifully and be liked by everyone. They do not know how to competently train and lead their students to their goals. You can do absolutely meaningless exercises in incorrect technique, and you won’t hear anything from the trainer other than “okay, 2 more reps and rest for a minute.”

One of the most important recommendations is to never train in the gym while consuming critically low calories. Any diet in which you limit yourself to 1-2 foods and reduce calorie content below 20 kcal per 1 kg of body weight is taboo. And even more so, you shouldn’t expose yourself to physical stress - adherents of kefir, apple, cabbage and other “diets”, in my coaching experience and the experience of my colleagues, have more than once lost consciousness while performing exercises with a barbell.

It’s good if there is a person nearby who will back up and catch the immobilized body at the right moment. But many coaches walk away from their players while they are doing squats or bench presses, especially when the weight on the bar is light. Indeed, an empty bar weighs only 20 kg - it’s not a big deal if it falls on a girl’s chest or face (apparently that’s what they think). If a trainer leaves you without a safety net while performing a potentially dangerous exercise, where you may fall or drop the barbell on yourself, refuse 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 a training plan that includes all the features of the female body, its recovery rate and physiological characteristics.

There can be many reasons for working out at the gym. But most often, among the fair sex, the initial goal of going to the gym is to lose weight. Girls who come to practice for the first time often don’t know where to start. Working in the gym has many nuances, which are quite difficult for a person who comes to the gym for the first time to understand. To overcome fears and prevent many mistakes typical of a beginner, you need to break down your training into its components, and below is a program in the gym for girls for beginners.

Types of training

Training can be strength and general strengthening.

• – performing exercises with weights and gradual increase repetitions and weight of the projectiles. Such workouts burn a lot of energy, but at the same time quickly deplete the body, so if a girl is on a diet, you should not abuse large scales and the number of repetitions. Exercises should be performed in doses, with rest. No more than 2-3 times a week.
• General strengthening training – work is carried out more on endurance and strengthening the muscle corset. These workouts include intense cardio and light strength training. For classes, exercises are used with light weights, but a large number of repetitions. For example, such training may include or.

For beginner girls, alternating strength and general strengthening exercises is necessary.

Motivation for beginners

According to statistics, only 30% of newcomers who come to the gym continue training, while the remaining 70% give up trying to get the body of their dreams in the first month. A large percentage of girls who left the gym without achieving the desired result is due to simple reasons:

• low motivation;
• there is no clear program of action;
• no results after a month of classes;
• high expectations;
• diffidence.

So that a girl who comes to the gym for the first time does not lose the desire to train regularly, it is necessary to draw up a clear plan of action. Convenient class schedule and training program in the gym, the right approach and prior preparation will lead to regular visits to the gym and maximum results.

The program in the gym for girls is compiled separately into groups: for beginners and for those who regularly play sports.

And women are very different. Women have a different physiology and, accordingly, for girls in the gym there is a different approach and a different training program.
On critical days, it is better for girls to exclude abdominal and leg exercises with resistance and replace these exercises with cardio training.

How to properly distribute the load across all muscle groups?

A woman’s body is designed in such a way that when playing sports, the lower part of the body (abdomen, buttocks and legs) builds muscle mass faster than top part. Therefore, so that all muscle groups receive the load, we distribute the load evenly.

Figure beautiful girl similar to hourglass. narrow waist and wide hips can be formed by physical activity. You won’t be able to enlarge your breasts, you can only tighten the muscle frame, so the main load is placed on bottom part bodies.

We distribute all exercises into groups:

• The first group is legs and buttocks, the share of all tasks on these muscle groups is at least 40%.
• The second group is the back, 20% of all exercises included in the program.
• The third group is breasts, only 10%. To form a beautiful and toned breasts, the program must include at least one exercise.
• The fourth group is arms and shoulders. 10% will be enough to form a beautiful muscle relief. Agree, a woman should look feminine, so there is no need to pump up her shoulders and arms. But if you want this particular part to lose weight, then you need to focus on.

Basic training schemes

Sports activities are considered regular if a person trains at least three times a week, performing the entire set of exercises included in his program. The training duration is 1 hour for beginners and 1.5-2 hours for those who have been practicing for more than a month.

Exercises are divided into:

• Basic. Work several muscles simultaneously when performing one exercise.
• Insulating. Only one muscle is worked.

The training program for beginners includes only. Let's leave isolation exercises for professional athletes.

In the first month of training, the program will be monotonous. You must complete the same lesson 3 times a week. From the second month the specifics will change. For classes aimed at high-quality development of the desired muscle groups, training will be divided into Day A and Day B.

First month training program

This is an approximate program for beginner girls; exercises can be selected individually, taking into account their characteristics and wishes.

After a month of training, the program for girls in the gym changes, the number of repetitions increases by 1-2. The weight of the dumbbells also increases slightly. Exercises for legs and arms alternate days. For example, if on Monday the emphasis is on the arms, then on Wednesday the arms rest and the legs work, and on Friday the arms again. Thus, different groups The muscles are given maximum load, and then rest.

Every two months, the program must be completely changed, as the muscles get used to the loads and efficiency is lost.

Execution specifics

Before you start doing the exercises for the first time, it is better to take a lesson from professional trainer who works in the hall. Ask to show how each task from the program is performed correctly. Work through each movement under supervision in order to eliminate mistakes. Improper mastery of the technique can result in injuries, severe muscle pain and decreased efficiency for a beginner. If after the first workouts muscle pain does not go away for several days, then most likely you have chosen the wrong load. After training, the muscles should be felt, but not much.

• You should not move on to the next task while the previous one is causing difficulties.
• Advice for girls coming to the gym for the first time:
• On your first day at the gym, focus on technique over quantity.
• Start with the lightest weights and a small number of approaches and increase the intensity every day.
• Keep a training diary.
• Once you are able to complete the entire program, try to complete each task to failure (while you have the strength).
• Breaks between approaches are no more than 1–1.5 minutes.
• Do not work too hard, especially at first; you should increase the load gradually, otherwise the desire to exercise will quickly disappear.
• Enjoy your workouts; if you like music, take your player to your workouts.
• Don't miss classes. If for some reason you were unable to come to training, be sure to work the next day or as soon as possible. Muscles quickly forget about the load, and returning to sports after a long break will be very difficult. There is no opportunity to come to the gym - of course, unless the absence was due to illness.

After working out the program for a month, you need to take a break of 6-7 days and only then move on to the next phase.

What mistakes do girls make most often in the gym?

• Classes on the same program for several months in a row. The program must be changed every 1.5–2 months.
• No breaks. Some beginners think that the more the better, and exercise 6-7 days a week - this is fundamentally wrong, the muscles need rest. The best option is to go to the gym every other day.
• They are afraid to pump up a large amount of muscle and therefore neglect strength training and focus exclusively on cardio training. In order to pump up a large amount of muscle mass, athletes work with heavy weights and take special medications. Due to physiological characteristics, a woman cannot gain more muscle mass without these conditions.
• Work aimed at only one muscle group. A well-designed program should include work on all muscles.
• Taking on a lot of weight right away is a big mistake. It is necessary to start training with weights with the smallest weight, gradually increasing the load.

Training diary

In order to see the dynamics and have a clear idea of ​​why you came to the gym, you need to keep a notebook in which there will be a detailed program and completed tasks - a training log (diary).

Proper training logging includes:

• date, week number, time spent on training;
• implementation of the program: how many approaches, number of times and with what weighting the exercises were performed for each item;
• write down your mood at the end of the workout, whether you have any strength left after completing the entire complex;
• Before each lesson, step on the scale and record your weight;
• write down everything that you consider important: your mood, well-being and other indicators that you consider important to yourself.

The main thing is, don’t be shy about walking around the gym with a notebook and pen, this will only emphasize that you came to the gym for a reason for a few days, but set clear goals for yourself and are aimed at long-term training and a specific result.

In order for the training program in the gym to give good result You should approach your first trip to the gym thoroughly. Take a consultation experienced trainer. Make your own individual program training. Keep a diary and don’t miss classes, and then the path to the body of your dreams will become an interesting adventure, and not hard, hated work.

And remember, if the goal of working out in the gym is to lose weight, then it makes no sense to start training without choosing a balanced diet. For weight loss, not only fitness is important, but also a calorie deficit of at least 10%, but not more than 20%. The body needs strength to perform exercises.

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