We strengthen muscles, or the Road to beauty!

Probably every woman at least once in her life does not like her own reflection in the mirror. And each has its own problem areas. Someone has a lower press, someone has buttocks, but what does not suit you? Do you want to start training at home, but don't know where to start and what exercises to choose?

Through trial and error, the best exercises for girls at home were selected. Now you have access to a set of wonderful exercises that will help you maintain good physical shape. From a skimpy bikini to skinny jeans or an extravagant dress, you'll feel confident in any outfit.

I present to your attention the 10 best exercises for women that can be easily performed at home and they just work wonders! Add them to your workouts and your weaknesses will turn into strengths!

I love this exercise because it gives volume to the buttocks, keeps the muscles in good shape and works out the back perfectly (this is how I got rid of constant pain in the spine).

Performance: take two dumbbells in your hands, stand on your left leg, raise your right leg. Take your right leg back and bend your knee so that your shin is parallel to the floor.

Slowly lean forward, keeping your back straight. Hold, then return to the starting position.

This exercise is my secret weapon in the fight for the waist. The oblique muscles of the press are very active here.

Performance: lie on your left side, legs straight. Rise up on your left elbow, lifting your upper body. Raise your hips so that they are in line with your shoulders. Hold this position for 30 seconds, then return to the starting position. Do the exercise on the right side.

I am a devoted fan of this classic exercise. It involves almost all muscle groups, burns a lot of calories, and also develops the pectoral muscles. Do you want your breasts to look attractive?

Performance: get down on all fours, put your hands on the floor so that they are slightly wider than shoulder level. You don't need to spread your legs wide. Lower your body until it touches the floor, then return to the starting position. Please note that the back and hips do not bend, they are absolutely straight.

This ballet movement perfectly works out the muscles of the inner thighs. The gluteus maximus also swings intensively.

Performance: stand up straight, spread your legs wide, socks pointing to the sides. Begin to squat slowly, bending your knees and keeping your hips parallel to the floor. Hold a little at the bottom point, then return to the starting position.

Interval cardio training

Don't forget about cardio. This can be a great warm-up at the beginning of a class. Cardio exercises will warm up your muscles and prepare your body for a fast pace and load. The main (and huge!) Plus of such exercises is their energy consumption. High intensity interval training burns quite a lot of calories in a short amount of time.

Performance: choose any cardio equipment (orbitrek, skipping rope, treadmill, bicycle, etc.) and repeat the following pattern 10 times:

3 minutes - 50% of max effort

20 seconds - 75%

10 seconds - 100%

Triceps exercises

This is my favorite back and triceps exercise. I take light dumbbells, compensating for this with a large number of repetitions (from 25 and above).

Performance: lunge forward, left foot behind. Tilt the body low forward, bend the right knee. The hands are pressed to the body, the elbows are laid back. Raise and lower your arms with weight 30 times in each direction.

Step exercises or bench climbs

This exercise targets the glutes and hamstrings. You can't do without it if you want to have beautiful strong legs and an elastic ass. The quadriceps muscle is also involved here, it is to it that we owe the pronounced relief of our athletic toned legs.

Performance: stand in front of a bench or a special step platform. Place your left foot on it. Push off the bench and switch legs as you jump.

During execution, the back should be straight. Try to keep your balance by focusing your eyes straight ahead.

The bridge is an ideal exercise familiar to us since childhood. Do not underestimate it because of its apparent simplicity. This is a wonderful exercise, it not only makes your buttocks round and elastic, but also has a beneficial effect on the health of the spine.

Performance: lie on your back, legs bent at the knees. Raise your hips so that they are on the same level with your knees. Hold at the top, then slowly lower.

Static planks are quite difficult to perform. And if they are still performed relying on one hand, then even more so. But in the correction and maintenance of posture, she has no equal. This exercise is included in many fitness programs that work with back and spine problems. The plank also builds stamina and patience, which, in my opinion, makes it almost priceless.

Performance: take the “lying emphasis” position, bend your elbows and transfer your weight to them. Your body should be in a perfectly straight line, from your shoulders to your feet. Tighten your gluteal muscles and raise your right arm in front of you. Make sure your shoulder blades don't rise. Hold for 5-10 seconds, then switch hands.

Yoga has a lot of undeniable advantages: both physical and psychological. And inversion, or, in other words, inverted, asanas are especially appreciated by the fair sex. You ask: "Why"? The answer is simple - because they perfectly help to fight such an unpleasant phenomenon as cellulite. It is quite difficult to remove, the process is long and laborious. It is for this reason that I do this exercise every evening, before going to bed, literally for 5 minutes. The effect is obvious. I strongly recommend that you do not leave the "birch" without due attention.

Performance: lie on your back, lift your legs and hips so that your toes touch the floor behind your head. Then lift your legs straight, you can leave your hands on the floor, or put them on your hips, whichever is more comfortable for you.

The neck should be relaxed during the exercise. Try to stay at the top for at least a minute, then slowly lower your legs.

Little tricks for effective training

What are the benefits?

The rhythm of the life of a modern girl obliges her to be torn between work, study, household chores, family and personal relationships. At the same time, keeping your body in good shape is also necessary.

Finding a couple of hours to visit a fitness club in such conditions is not at all easy. In addition, the decisive factors in the rejection of the gym are often a lack of finances with banal embarrassment.

Home workouts are a great way out of both problems. Even on a busy day, you can set aside an hour for such classes, adjusting your weekday schedule to your needs. In this case, the girl does not require strong expenses, sophisticated equipment - a sincere desire to be fit and healthy is enough.

Regular exercise in your own room, coupled with a sensible way of eating, will not make you wait, it will always help you lose weight and maintain the desired volumes. Home workouts certainly have a number of advantages over going to the gym. When thinking about what to choose, the following positive aspects of self-study will help to take a step forward:

Free schedule	There is no need to adapt to the schedule of the fitness club. You can put the workout in any convenient window, spontaneously or planned.
Saving travel time	No need to go to the gym (sometimes not close in location) after study, work, family worries. The round-trip process is very tiring, especially for residents of metropolitan areas. In home training, this factor is excluded.
There is no need to purchase an expensive subscription. The primary argument for those whose schedule often changes and frustrates plans. It will also be a big plus for beginners who are unsure of the regularity of their undertakings. Matching with the previous aspect, there is no road - there are no constant expenses for travel.
Absence of strangers	Psychological comfort in the process of training is important, especially at the beginning of the sports path. At home, you don’t have to be embarrassed by your imperfect figure, the exercises that don’t work out, the lack of fashionable fitness clothes, the exhausted look after a workout. In a private room, you can do whatever is comfortable. There are no observers here, and you should not worry about someone else's opinion.
Diversity	There are so many videos and books on home workouts that it will be difficult to get bored. A boring program is easy to change to another. In this case, you can always choose the level according to your physical fitness. This also applies to musical accompaniment.
Full shower and hygiene	Have you ever picked up dumbbells in your hands immediately after someone worked them out? Please note that the level of hygiene in the gym is an order of magnitude lower than at home. After a workout at the club, a quality shower is a luxury. At home, you can not only calmly wash off sweat, but also relax your muscles in a hot bath.

Cons of working out at home

Let's also talk about the disadvantages of training that take place at home:

Possible technical errors	With independent training, there is always a risk of making a mistake in the performance of any exercise. Incorrect technique not only minimizes the result, but can also lead to injury. The trainer's control avoids this danger.
Lack of free space	The furniture in the apartment often does not leave enough space for fitness. This also includes the presence of neighbors who do not like cardio approaches with jumping and running in place.
Motivation	For regular classes, constant motivating factors are needed. Some find them in external sources (photos of beautiful figures, idols, desired clothes, understanding the importance to health). But for some, energy replenishment is a problem. In cases with a paid subscription, it becomes a pity at least for wasted money.
No additional privileges	In clubs, the purchase of a subscription often comes with bonuses in the form of a visit to the pool or sauna.
Distractions	Only strangers can distract in the hall. At home, the circle of irritants expands to TV, the Internet, telephone, calls to the intercom and the door. If one of the relatives or a child is in the apartment at the same time, the matter is doubly complicated.

Necessary equipment

At home, you can do without equipment at all or replace it with improvised items. It often makes no sense to purchase benches for squats, presses, bench presses, and persistent platforms.

Their role can be successfully played by chairs, beds, bedside tables. For jogging and cardio sets, items are also not much needed (weights for legs and arms are possible, but optional).

However, if you collect the available minimum of "helpers", the effectiveness of training can be significantly increased.

Girls for classes may come in handy:

• dumbbells - ideally collapsible, but solid ones of 1-5 kg ​​are also suitable, depending on needs and training;
• hoop, press roller, "health disc" - a good help in the fight for a thin waist and a flat stomach;
• expander - will make stretching the back, chest and arms more effective;
• fitball - will allow you to diversify and complicate some exercises;
• mat for fitness and yoga - will soften the knees, soundproof a little and warm the floor;
• home treadmill, bicycle, elliptical trainers are worth purchasing if funds and space in the house allow, and the desire for additional load is very high.

Training schemes

Classes for fat burning have a fairly intense form. They include cardio loads and exercises to develop overall body endurance.

An example of a weight loss program

• Jogging at a slow pace - 15 minutes / jumping rope 5-10 minutes / active swings with arms and legs to the sides - 20 times each (the choice depends on the ability to go outside and the space in the apartment).
• Turns of the body, torso to the right and left - 20 times each.
• Push-ups from the floor (from the knees or straight legs), the supporting surface (the edge of the table or bed, the ball) or the wall - 2 sets of 15 times.
• Squats "sumo" (deep squat with legs wide apart) - 2-3 sets of 15 times;
• Leg lunges back alternately - 2 sets of 15 times.
• Twisting the press classic and side - 2 sets of 15 times.
• Legs "bicycle", "scissors" horizontal and vertical from a supine position - 2 sets of 15-20 times.
• Stretching: tilting to the legs, turning the torso while sitting and standing, “baby pose” until breathing is restored.

For additional fat burning before stretching, you can add a final set of 50-100 jump rope or 5-10 minutes of hoop/run in place.

Example of a program for relief

To maintain harmony, build a femininely beautiful relief, a complex is required with an emphasis on muscle tone and weighting:

• Warm-up in the form of torso tilts to the sides and swings of the arms, jumps in place - 20-30 times.

• Squats with dumbbells (legs shoulder-width apart and sumo).
• Push-ups from a wall, floor or other surface
• Leg lunges to the sides and back with simultaneous bending of the arms at the elbows. In the hands of a dumbbell, the arms are unbent when returning to the starting position.
• Arm press with dumbbells up while standing, then leaning forward.
• Lifting on socks with dumbbells in hand.
• Swing your legs to the sides with support on a chair.
• Twisting on the press (straight and oblique).
• Lifting fully extended legs lying down (palms under the lower back).
• Lifting the hips lying on the shoulder blades with emphasis on the heels (legs bent at the knees).
• Stretching for all muscle groups.

Rules

When losing weight

• Not later than 1-1.5 hours before training, eat a serving of protein (chicken, cottage cheese, fish) with vegetable salad. Eliminate all carbohydrates in the form of fruits, breads, cereals, starchy vegetables.
• 30 minutes after class, you can consume up to 100 g of pure protein food, after another hour you can go to a meal with porridge or fruit. After 14 hours of the day, carbohydrates are minimized.
• During training, you can and should drink pure water without additives. The pulse rate should not exceed 120 beats / min. Otherwise, reduce the intensity.
• When doing cardio, you need good sports underwear with thick straps to support your chest. The total duration of sets is 30-60 minutes, respite between sets is 30-45 seconds.

To acquire terrain

• Before training, eat 1 fruit 30-60 minutes before training. After class, after the same time, eat 100-150 g of protein (fish, chicken, cottage cheese) with vegetables or drink a stingy protein isolate.
• Rest between sets 30-60 seconds, total duration 30-40 minutes. Drink water as needed. To gain relief, dumbbells of 3-5 kg ​​are preferred, less weight does not contribute to muscle growth.
• You should not immediately increase the number of repetitions and approaches to avoid overtraining.

In home training, the result is present in the same way as in club ones. A competent approach and strong motivation to work with your body will help you find the desired parameters, become stronger and more resilient without wasting time and money.

While doing it yourself, you need to remember a few rules:

1. Inhalation is done with the nose when the dumbbells / body move down, exhalation is done with the mouth when lifting up. DO NOT hold your breath.
2. Classes should be regular, but not excessive. 2-4 workouts per week is enough for weight loss and work with relief. Between exercise days, an active pastime with plenty of walks and outdoor play is preferred.
3. The best result is achieved from training at 11-13 and at 17-19 hours of the day. Fitness should be planned so that the stomach has time to digest food.
4. Rational nutrition is the main companion of any training.
5. In the second half of the menstrual cycle, cm and kg can remain unchanged and even increase due to the characteristics of the female body. With the beginning of a new cycle, the indicators will change downwards.
6. For women, there is no need to intensively train the shoulder girdle. Work on the strength of the back, press, hips and fat burning is the main thing.
7. Waist exercises (tilts and twists of various types) must be done without weighting, so as not to overdo it with the development of lateral muscles and not give the main female pride a straight shape.

Sports doctor, nutritionist, rehabilitation specialist

Conducts general consultations on nutrition, selection of a diet for pregnant women, weight correction, selection of nutrition for exhaustion, selection of nutrition for obesity, selection of an individual diet and therapeutic nutrition. He also specializes in modern methods of functional testing in sports; athlete recovery.

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

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

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

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

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

female physiology

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Brief conclusions:

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

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

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

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

How to make a training program for girls

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

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

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

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

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

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

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

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

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

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

• 5-6 sets for max. repetitions

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

• 5 sets of 10-15 reps

Formative exercise for the buttocks and legs.

• 5-6 sets of 10-15 reps

Back work.

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

• 5-6 sets for 10-15 reps

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

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

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

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

Not every girl with a problematic figure will decide on the first classes in the gym without at least a little experience in strength exercises. You can start by training girls at home for weight loss through a video or according to a ready-made weekly exercise plan prepared by a specialist.

The first days are always more difficult - relatives and pets distract, and the smells from the kitchen stimulate the appetite of those who decide to lose weight.

Only the most motivated girls will come to tangible results in 2-3 months.

Home workouts for girls: basic rules

How to start a training course at home for girls? It is better not to start any business without the advice of experts or those who have already come to obvious achievements in a short time.

Many agree that it is important to learn the 10 golden rules first:

Diet or exercise?

Dieting or exercise alone is like riding a rut, both are important. You should not starve yourself in order to lose weight faster, 70% of success depends on the ratio of calories consumed and burned.

Lack of food leads to hungry fainting and the body's reverse reaction - to save "in reserve", falling into apathy.

It is better to eat a little, for example, something from protein or vitamin food, you can have porridge as a source of complex carbohydrates.

calorie counting

There are even special applications in smartphones. Fitness training at home for girls should begin 1.5-2 hours after eating.

With a busy schedule of life, it is difficult to properly plan the daily routine, then you need a small but satisfying snack 40-50 minutes before class. It's cottage cheese, nuts, or a sports protein shake.

For losing weight ladies, what is more important is not what is eaten before training, but the total calories of the day.

Skip breakfast

Breakfast is not required in the morning, especially if there is no time to prepare it. We woke up late - immediately do push-ups and pump the press, withstand the “bar” for half a minute and warm up on the go with dumbbells.

When going to work or school, it is enough to eat an apple or drink a glass of tea with honey and lemon so as not to burden the body.

After exercise, it's your time for breakfast, even if it's in the office. It's better than properly cooked oatmeal or steamed fish that takes up morning exercise time.

Training time

The main load can be in the morning or evening hours, depending on the daily routine.

Practice shows that the fewer people who watch training at home for beginner girls, the more successful the process.

But it is better to find enthusiasts from your environment who will willingly work together, discarding conversations and unimportant matters. Then together you can cook something low-calorie for two.

Warm up

Each workout should begin with a warm-up for about 10 minutes and end with a stretch or “cool down” to bring the heart rate back to normal.

Between sets, it is important to drink clean water for 3-5 sips - this is an excellent catalyst for speeding up metabolic processes.

sorted clothes

Homework is not a reason to exercise in pajamas and slippers. Required:

• sports underwear for breast support;
• comfortable sneakers for the correct distribution of the load on the feet and ankle (Pilates or yoga do not imply them);
• comfortable sportswear on a natural basis (t-shirt and shorts).

Dosed load

Do not rush with the load if there is excess weight. It should build up gradually so as not to harm the organs and sensitive tissues.

It is important to take into account your chronic diseases and predisposition to them, especially if it is the spine or the heart.

Three lessons for half an hour a week at an average pace for beginners is the best option.

If there are no complications, gradually move up to 4-5 times for 45-50 minutes with an additional number of approaches.

Strength exercises

Don't overdo your strength training. Learn to breathe properly by doing strength training at home for girls. We inhale through the nose, exhale through the mouth.

Sports Equipment

If classes become a habit, it is worth acquiring sports equipment and useful devices.

This is a heart rate monitor and a pedometer (you can use special programs on an iPhone), a tatami mat, dumbbells with a small weight, fitball and scales.

Physical activity

The process of losing weight goes faster if you increase physical activity during the day. These are jogging in the morning (if the exercises are in the evening), or evening walks around the city at an active pace in comfortable sports shoes.

It is even better when there is an opportunity to visit the pool or court.

Circuit home workouts

Ideally, you can choose for yourself a set of home exercises without equipment:

• walking, turning into running on the spot;
• warming up the joints in a circular motion;
• jumping with legs apart and overhead clap;
• squat "plie" in pace;
• swing your legs;
• lying bike;
• "bar";
• boxing;
• twisting turns to the sides while standing;
• lifting the legs to the chest, bent at the knee, alternately;
• swing legs up alternately, standing on all fours;
• swing the upper and lower press, fixing the feet at the furniture;
• push-ups from the knees, from an inclined plane, classic.

You can repeat several times, move on to the next type of exercise - this is a circular workout for girls at home.

You can change the set of movements according to your preferences, focusing on your problem areas. For example, some people are more interested in elastic buttocks, others - tightened chest and stomach.

If you practice in a circular pattern, it is advisable to cover the main muscle groups, each movement should be done for about half a minute to a minute. Then the same amount of rest, periodically drink water.

After completing a full circle, rest for 2-5 minutes and continue training in a circle. Increase the time of classes gradually - from 20 minutes to an hour.

Home workout equipment

You can significantly expand the list of available exercises through additional equipment and do-it-yourself devices.

For example, half-liter plastic bottles "with a waist" filled with sand will successfully replace small ladies' dumbbells.

Weight training is known to help you lose weight faster.

There should be a small tatami mat in the home workout room. It can be purchased at any sporting goods department.

Of course, you can get by with an ordinary carpet in the bedroom or living room. But practice shows that a special sports floor with the necessary rigidity not only helps to do the exercises correctly, but also is an additional “motivator” for classes.

The list of simple devices also includes:

• comfortable chair (as a support);
• step platform (you can adapt a small wooden box, reinforced from the inside with jumpers);
• fitness gum (can be made from a medical rubber bandage) and an expander (3-5 metal springs on holders in silicone tubes);
• fitball (big ball);
• roller for self-massage after training.

If you want to expand the workout program at home for girls even more, you can buy a simple exercise bike and a circle for rotation.

If finances allow, gradually replenish your mini-sports gym with a treadmill and suitable exercise equipment that will help you work out your back and abs muscles more effectively.

For cardio training and additional load on problem areas (where fat is deposited the most), you need to work out more intensively, even without equipment, using your own weight.

Individual home workout plan for weight loss

The main reason why most girls start playing sports, starting with home exercises, is the desire to lose weight.

Most often, the situation is so neglected that they are embarrassed to go to the gym and practice in front of everyone.

Of course, it is better to use the experience of fitness trainers, but in the Russian outback this workshop is not always available. But in the public domain there is a video of training at home for girls.

Useful advice: If something confuses a certain block of exercises, for example, until the shape of the abdomen does not allow you to bend or bend, you can lighten the approaches.

More complex flexibility exercises should not be postponed far, leaving for an incentive to gain harmony and flexibility.

A good method is the circuit training described above, which can be practiced based on the amount of free time and general well-being.

We would like to remind you that after illnesses the body is weakened, it is better to postpone the sports practice for 1.5-2 weeks.

If circuit training is not your option (no matter what the reason, time or environment), break the daily load into 2-3 blocks.

The workout plan for girls at home can include:

• In the morning - a small warm-up of the joints, walking in place, "plank" and massage of problem areas.
• In the evening - an exercise bike or a treadmill (if any), exercises with dumbbells and the main load on the areas being worked out.
• Additionally - hiking, jogging in the fresh air, swimming pool, court or dance floor.
• Strength training at home on simulators - for an advanced level.

As you can see, in order to get yourself in the best sports shape, it is not necessary to go to the gym.

You can bring your body to the model, improving your health, at home, you can set aside half an hour for active movements every day and 3 main workouts a week for 40-50 minutes.

Home training will save time and money, but you need self-discipline and motivation.

Training in the gym for girls can be aimed at both losing weight and gaining muscle mass. But to a greater extent, nutrition plays a major role in obtaining results. Otherwise, women's training will have its own characteristics and differences from men's. How to draw up a program correctly at each stage of training: at the beginning of the journey, for weight loss and relief, or for increasing muscle volume? Let us analyze in more detail the features of training for girls, what results and what loads can be expected, and how to develop further.

How to train in the gym for girls

For girls who are not professional bodybuilders who just want to maintain muscle tone or achieve athletic shape, the scheme for compiling a program will be approximately the same at each stage of training. Only the exercises will change to more complex ones, as well as the number of sets and repetitions.

1. Weight burden

The most important thing in women's strength training is working weight, which is different from men's strength training with lifting heavy weights. Physiologically, the male body perceives hard training better, while women do not need it. Taking into account the physiology of women, the weight of the equipment should be moderate. At the initial stage, it is minimal, since weakened muscles should get used to the load, then the load should gradually increase, but you should not train with the maximum weight.

The weight of the load should be such that it remains possible to perform 15-20 repetitions.

• If the weight is too heavy and the strength is only enough for 10-12 repetitions, it is necessary to reduce the load.
• And vice versa, if you perform 15-20 repetitions with weight too easy, then it needs to be increased.

2. Training scheme

At the initial stage, it is relevant for girls. The essence of the program is that in one workout all the major muscles receive the same load. Unlike split training, in which two or three muscle groups are worked out in one session. Full body training allows you to harmoniously develop the female body without turning it into a masculine likeness, and allows the muscles to recover faster, since they receive a moderate load.

An example of strength training for women in the gym

Consider a list of exercises and muscle groups that are loaded during such training:

• and - .
• and gluteal -.
• : or .

• Squats

• hyperextension

• Dumbbell bench press

• Reverse push-ups

• Curls with dumbbells

• Twisting

Under this scheme, you can substitute any basic and isolating exercises that involve these muscle groups in the work.

• Number of approaches each exercise should not exceed three;
• a relaxation between sets should be 1-1.5 minutes, subject to 15-20 repetitions.

Also, this type of training can be performed in a circle without pauses between exercises. Thus, after completing the entire list of exercises, a pause of 2-3 minutes is maintained, after which the complex is repeated two more times, for a total of three circles.

3. Load frequency

Daily loads, even with light workouts, are strictly prohibited for both physically trained girls and beginners. Skeletal muscles need to be given rest after exercise, which will ensure further results, and not slow it down, as many believe. A proper rest protects the muscles and the body as a whole from overwork, and this, in turn, maintains the metabolic rate, the rate of recovery of muscle fibers, strength and energy. Therefore, training should be performed at intervals of 1-2 days. The optimal number of workouts is 3 times a week.

4. Cardio

In addition to strength training, the female body needs, which not only contribute to weight loss, but also improve and restore blood supply to the muscles and blood vessels. It is important to start strength training with quality, consisting of cardio exercises, for example, and the like. At the end of the workout, you should give cardio load for 10-20 minutes, this will help restore blood circulation, burn additional calories from adipose tissue, which means losing weight, and gradually calm the heart muscle and finish the workout correctly, gradually reducing the heart rate by the end of the cardio exercise.

Gym workout plan for girls for a week

As described above, this scheme implies the principle of full body training, that is, for the whole body. Training is performed either in three circles, or three sets of each exercise for 15-20 repetitions. Do not forget to start the complex with a ten-minute warm-up and end with cardio exercises with.

Day 1

1. Bending arms with dumbbells with a turn.
2. Press: + .

• 2. Lunges scissors

• 4. Hand reduction in the butterfly simulator

• 5. Dumbbell press

• 6. Extension of the arms in the upper block of the crossover

• 7. Curl with dumbbells with a turn

• 8. Raising the legs on the uneven bars

Day 2

1. Abs: repeat the first day.

• 1. Leg extension in the simulator

• 2. Bending the legs in the simulator

• 3. Pull the horizontal block to the belt

• The duration of the workout should not be more than 1.5 hours, including cardio, a hitch and a warm-up. Training for two hours will not give the best effect, but, on the contrary, will lead to overwork, and no result will be obtained from training.
• Do not get hung up on the problem area, whether it be the stomach or thighs. Exhausting one muscle group with more than three exercises will not improve form or speed up results. This is because fat is not burned locally, it is better to pay attention to all the muscles, then the correct proportions of the body will be maintained, and the fat will go away evenly.
• Do not do full-body workouts for two days in a row, large muscles will not have time to fully recover in a day, and a constant load on overworked muscles is stress for the body.

When will the result be seen

As for beginners, the first thing that happens to their body is the strengthening of muscles and ligaments, that is, the body is being prepared for full loads. Atonic muscles begin to thicken, get used to strength work. This process takes approximately one to two months. At the same time, the muscles change shape, begin to tighten and decrease in volume, and not only due to fat burning, but due to the density of muscle fibers and lymphatic drainage, in which excess water leaves the muscles.

During this period, with the help of power loads, you can lose from 3 to 5 kg, but everything will depend on the weight, age and quality of the training.

How to keep exercising?

After one or two months of training, only the first results are visible - the muscles become elastic, excess weight goes away, the body gradually acquires distinct and beautiful female forms. But you should not stop there, even if the result is completely satisfactory. The effect will not last if you stop exercising, and continued training will either maintain the result or improve it if necessary.

Next, you need to change the training program. First you need to change the exercises, this will give the muscles a new push, and progress will be obvious. If the load is not increased over time, even if the training was fruitful before, then after a while it stops working, as the body is used to it. The same applies to increasing the working weight. Muscles become stronger over time and they need a corresponding load. This does not mean that such training will lead to an increase in huge muscle mass. No, the female body is not predisposed to this. On the contrary, they will constantly improve the feminine form through an adequate power load.

After mastering full body workouts, you can switch to three-day split workouts, in which not the whole body will be worked out at the same time, but two or three muscle groups. For example:

• Day 1: 4-5 exercises for the legs, 2-3 for the deltoid muscles and 2 for the press.
• Day 2: 2-3 exercises for the back, 2-3 exercises for the chest and 2 for the press.
• Day 3: 2-3 triceps exercises, 2-3 biceps exercises and 2 abs.

You need to perform the exercises for 15 repetitions in three sets.

Conclusion

Before starting a workout, you should consider some individual factors in which a particular program will be effective. Firstly, there should be no restrictions and contraindications to training, any pathologies and exacerbations of diseases, as well as after injuries. With such features, an individual training program should be drawn up. You also need to understand that with obesity, such training will not always be appropriate, the first thing you need to start with is adjusting your diet and choosing the right physical activity with the help of a doctor. Other than that, it takes patience and hard work.

A set of exercises in the gym for women in video format