Exercises for all muscle groups for girls. Training program for girls at home Exercises for all muscle groups for girls

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

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

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

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

How to make a training program for girls

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

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

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

How to train effectively?

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

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

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

Goals and objectives of training

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

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

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

Motivation for training

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

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

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

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

Gym or home workout - which is better?

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

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

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

Training programs for girls

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

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

For beginners

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

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

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

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

For experienced

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

First day (bottom):

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

Second day (top):

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

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

What not to forget after training

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

Nutrition and drinking regimen before and after training

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

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

Important nuances of training for girls

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

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

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

Finally

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

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, jump 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 in line 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 position of "lying emphasis", 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

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To draw up a training program for a girl, it is paramount to determine the purpose of the classes: losing weight, keeping the body in good shape, or gaining muscle mass. In addition to regular exercise themselves, it is important to pay attention to proper nutrition and drinking regimen.

A healthy lifestyle and maintaining the body in a sporty way is not only a fashion trend of recent years, but also the right approach to lifestyle in general. A beautiful and toned body is an accessible reality for all girls and men, and desire and constant work on oneself will help achieve the goal.

When compiling a training program for girls, you need to take into account the physiological characteristics of the body. The hormones testosterone and noradrenaline influence the building of muscle tissue. Unlike men, the female body does not have a high content of these hormones, because of this, girls do not exercise to muscle failure.

Therefore, performing a strength exercise, you need to gradually increase the number of approaches. Nature gave a woman the ability to bear children, because of which the female body makes reserves in the form of body fat. To create beautiful forms, you need to combine sports with proper nutrition, which will include daily calorie counting.

You can make a training program for a girl yourself. First, for this you need to determine with the main points.

The difference between the bodies of a man and a woman in terms of pumping muscles

The male body initially has more muscle mass and less body fat in the form of subcutaneous fat. The process of burning fat in men is faster. In a man, the body produces more of the male hormone testosterone, and in a woman less, but more estrogen (the female sex hormone).

Muscle growth requires the male hormone testosterone. Without taking special sports nutrition (anabolic steroids) it is not realistic for a girl to pump up to a muscle of the same size as a man's. Therefore, if a girl does not take supplements, she may not worry about pumping her body and becoming ugly.

When a woman takes steroids in pursuit of muscle mass, she has more side effects than men, because the female body resists the introduction of unnatural amounts of these substances. There is a load on the kidneys, liver, acne begins, but of course, enhanced processes of muscularization begin.

More visible changes include: deepening of the voice, increased growth of hair on the body, hyperatrophy of the clitoris begins (it increases in size). Speaking about the effectiveness of pumping muscles, it should be noted that in the female body, the same amount of protein goes to muscle growth after training and protein nutrition as in men.

But depending on whether a woman takes special nutritional supplements, the results of training vary greatly.

If sports nutrition is not taken, the volume of muscles in a woman compared to a man is acquired much heavier and less mass. But it is strength and endurance that a woman develops more.

And if a woman takes supplements, the increase in muscle volume occurs on a par with a man. The difference is only in the starting point. Men initially have more muscle mass and are stronger.

Defining a workout goal

Starting preparation for training, first of all, you need to decide on the main goal: losing weight, gaining muscle mass, or just maintaining a good shape. Different goals imply different methods.

A set of muscle mass. Principles

When building muscle mass, the body must receive a balanced amount of carbohydrates, fats and protein.

The number of calories consumed for a girl at the beginning of the muscle pumping journey should be from 1600 - 1700 and above. When calculating daily calories, one should not forget about individual characteristics: height, weight, age and level of physical fitness.

Carbohydrates are best consumed for breakfast or 2 hours before a workout, it can be oatmeal, buckwheat or rice. In 20 minutes.

After a workout, restore blood sugar levels will help:

apple;
pear;
banana;
a glass of natural juice.

When building a relief body, you cannot do without the right proteins. You can get them from such products: chicken fillet, eggs, cottage cheese. Of the cooking methods, steam processing, boiling in water or baking are suitable.

The female body needs fats, their absence can lead to disruption of hormonal processes. Many healthy fats are found in nuts, seeds, fatty fish and soybeans.

It is better to eat at the same time 5-6 times a day and do not forget about the drinking regimen. The number of strength training should be at least 2-3 times a week, lasting about 60 minutes.

To avoid mistakes at the initial stage, you should seek the advice of a professional trainer.

Slimming. Principles

Weight loss exercises combined with aerobic exercise will help you lose weight. The power complex should include: bench press, deadlift, squats, lunges.

Plus a few more exercises with weights to choose from, the total number is 6 - 8. From aerobic activities, swimming, running or cycling are suitable. Strength training should alternate with aerobic, for example, 2 times strength and 2 times cardio.

The total number of calories consumed when losing weight is about 1500 per day. This number will vary depending on the individual. There are special formulas for calculating the caloric content of the daily diet.

Food should be correct and contain many useful substances and trace elements. For the duration of the diet, you need to completely abandon fast food, carbonated drinks and sweets.

Keeping the body in good shape

Good physical shape includes: mobile joints, elastic muscles, a healthy cardiovascular and respiratory system.

To keep the body in good shape, it is necessary to give up bad habits, proper nutrition and regular physical activity. For girls and women of any age, yoga, Pilates, running, swimming, walking and cycling will be useful.

Workout at home or in the gym: which is better?

The results of the training process depend on motivation and self-discipline. Without these two components, a positive result is impossible, regardless of where the training takes place at home or in the gym.

Benefits of home workout:

Saving money. You do not have to spend money on a subscription to a fitness club, sportswear and shoes.
Convenience. Training can be carried out at a convenient time for yourself.
Absence of embarrassment. In the gym there are people who have succeeded in playing sports, this makes many beginners uncomfortable.

Minuses:

Technical errors. If the exercises are performed incorrectly, it is possible to get injured and not achieve the desired result.
Lack of equipment. Training will not be effective without the right equipment.
Financial costs for the purchase of the necessary equipment, but this must be done only once.
There is no way to get advice from the coach.
Poor focus on the process. There are more distractions at home than at the gym.

Necessary equipment for home workouts:

1. Collapsible dumbbells (weight 1,2,3 and 5 kg);
2. Folding board for the press;
3. Rope;
4. Fitball;
5. Rug.

Benefits of training in the gym:

The presence of like-minded people. The lesson will be more productive due to the presence of people motivated by one goal.
Various equipment.
No distractions. The atmosphere sets you up for a quality process.
Opportunity to consult with a professional trainer.

Minuses:

Wasting time on the road to the fitness club and back.
Monthly subscription fees. For individual lessons, you will have to pay for the services of a fitness instructor.
Queuing for the gym. If the gym is small or lacks equipment, you will have to wait in line.

An unequivocal answer to the question “what training to choose?” - No. It all depends on preferences, the main thing is to correctly draw up a training program and go towards your goal. And then girls, the result will not be long in coming!

Correct load distribution

A competent approach to sports will provide quick and long-term results. To do this, you need to know exactly how to distribute the load on your body.

The distribution of the load, whether it is strength training or cardio, includes the main components:

Warm-up before starting a workout;
Correctly selected program;
Rest between classes.

Any workout should start with a warm-up, and end with a hitch.

The duration of the warm-up is 5 - 7 minutes. The session should last approximately 60 minutes, 2-3 times a week. An important point is the regularity of training. Girls with low physical fitness should start with half an hour of classes. Before starting training, you should consult with your doctor.

Exercises with weights at the initial stage are done in three sets, 12-15 times. If the goal is to lose weight, then gradually the weight of the dumbbells needs to be increased, otherwise the body will get used to the same loads and stop progressing. You also need to work on the number of repetitions and reach 17 - 20 times per set.

If we are talking about a set of muscle mass, then 3 repetitions of 8-10 times are enough. The weight of the dumbbells is selected individually (holding the dumbbells in your hands, you need to try to do 8 repetitions, if, it turns out, you need to take dumbbells weighing a little more).

Rest between sets for about 1 minute, you also need to monitor your heart rate. If the SS frequency is below 140, then the load is insufficient, and if it is above 170, then it is too strong.

The technique of performing the exercises must be correct, otherwise there is a risk of injury. Therefore, it is better to perform exercises in front of a mirror. Usually it takes a month to work out the execution technique. Training should not be daily, the muscles need time to recover and rest.

A fitness trainer will help you choose a training complex, he will select an individual workout and develop a nutrition program.

Warm up

Warm-up is an integral part of the workout, which includes a set of exercises that prepare the muscles for the main load.

Workout Benefits:

The warm-up begins at a slow pace with a gradual acceleration.

An approximate set of exercises for warming up:

Rotations of the neck, arms, ankles;
Turns and tilts of the body to the left - to the right;
Mahi legs;
Squats;
Running in place;
Rope jumping.

Training complex for beginners

For girls starting to play sports, it is necessary to draw up a training program on their own. The key is to gradually increase the load. The training program should consist of exercises for all muscle groups. Much attention must be paid to the correct execution of exercises. From this, the result will come faster.

Each workout begins with a warm-up (6-10 minutes is enough) with a transition to the basic power complex. The duration of the lesson at the first stages is 30-40 minutes, with each workout the time should increase.

For one exercise with weights, 3-4 sets and 12-15 repetitions are done. Rest between sets 40 - 60 seconds. During this time, the muscles will have time to relax and restore breathing. The total number of workouts per week is 3-4.

For effective fat burning, cardio workouts are added, which alternate with strength training.

Advanced training program

The advanced level training program is suitable for girls who have already achieved a certain sports level and regularly visit the gym.

A set of exercises (3 sets = 17 reps):

Fullbody for girls

Fullbody - training for all muscle groups, i.e. The entire body is worked out in one workout. Fullbody training is ideal for those who have just started exercising or have not been exercising for a long time. When performed correctly, it prepares the body for advanced levels of training. The complex is suitable for home and gym.

Approximate set of exercises:

Squats with a barbell (dumbbells) with a wide stance or body bar;
Bench press or pull of a vertical block to the chest;
Deadlift with a barbell;
Lunges with own weight;
Barbell pull with a wide grip;
Breeding dumbbells to the sides with two hands;
Push-ups from the knees or from the floor.

For one approach, 15 repetitions are done, the number of approaches is 3 per exercise. Training time - 50 min.

Circuit training

Circuit training involves performing exercises one after another at a certain pace. This is a highly effective type of training, which accelerates metabolism and burns subcutaneous fat. And also, the muscle relief is being worked out and endurance is increased due to the training of the cardiovascular system.

The training contains 5 - 6 exercises for different muscle groups, which are performed without interruption. Number of circles 4 - 6, rest between transitions from one circle to another - 2 - 3 minutes.

Before starting the circuit training, an articular warm-up is performed, then cardio (running, jumping rope, cycling) for 15-20 minutes.

Training:

Burpee (10-15 times);
Twisting on the press (20 times);
Standing dumbbell press (10 - 15 times);
Lunges with own weight (10 - 15 times);
"Hammer" with dumbbells (10 - 15 times);
Push-ups (10 times).

At the end of the workout, cardio is performed at a slow pace.

Fat burning program

The fat burning program for girls should include: strength and aerobic training, proper nutrition. When compiling a training program, you should be aware that the consumption of subcutaneous fat occurs after 30 minutes of intense exercise. Below is a training system designed for 4 workouts per week.

1 day - aerobic training:

Day 2 - aerobic training:

Day 3 - strength training:

Day 4 - strength training.

Each workout is 60 minutes long. The training program can be carried out at home, excluding exercises with simulators.

Fitness program

A fitness program is a system of exercises aimed at correcting the figure and improving health.

Below is a list of the most popular programs:

LESS MILLES . The exercises of this program are performed to rhythmic music, most often using dumbbells. Suitable for everyone who loves active fitness.
MIND & BODY . The program is aimed at developing flexibility, all exercises are performed to relaxing music. Suitable for all those who do not like intense workouts.
BODY BALANCE . Classes combine exercises from yoga and Pilates. Develop plasticity, endurance and improve health.
B ODYCOMBAT . The program combines various types of martial arts: kickboxing, teikwondo, karate. The duration of the lesson is 50 min. Girls with joint problems should consult a doctor before training.
STRECH . A set of exercises is aimed at improving the condition of the joints and increasing the flexibility of the body. Performing exercises is combined with the correct breathing technique. The lesson lasts 1.5 hours. There are no contraindications to this program.
PILATES MAT . The program will teach you to feel your body, strengthen your spine and tone your muscles. A month of regular exercise will help you get a beautiful silhouette and a good stretch. The duration of the classes is 55 minutes, there are no contraindications for implementation.

Power training

Weight training is indispensable for girls striving for a beautiful body. They are also important when losing weight, because body fat is consumed during strength training. Strength training: develops muscle relief, corrects the figure in the right places, improves coordination and increases endurance.

Principles of strength training:

The strength training program for girls should include exercises for: chest, biceps, quadriceps, triceps, back, shoulders, buttocks and abs. Before each workout, a warm-up workout is done. The number of repetitions and approaches and how to choose the right weight for dumbbells was described at the beginning of the article.

cardio training

Cardio is a great option for those who want to lose weight and increase stamina. It can be: cycling, skipping rope, running, swimming, sports or Nordic walking. For training in the gym, a rowing or elliptical trainer is suitable.

Cardio training comes in different intensities:

Low and medium intensity - suitable for beginners, because. there is no strong load on the heart and joints.
High intensity - suitable for people with an average level of physical fitness, increases the metabolic rate during and after training.

When compiling a cardio training program, you need to take into account some of the nuances. To exercise at home, you will need an exercise bike or treadmill. A suitable option is outdoor activities, where the body is provided with an influx of a large amount of oxygen.

Be sure to wear comfortable clothing and proper shoes to avoid heavy stress on the foot. You need to start the lesson with a warm-up. For those who are overweight and have health problems, walking or swimming is suitable.

For weight loss, it is recommended to combine cardio with strength training. Beginners should start with low and low intensity workouts and gradually increase the load. You need to drink about 1.5 liters of non-carbonated water per day and follow a diet with a calorie deficit. Class time - 40 - 50 minutes, spend at least 3 times a week.

Split program

The essence of all split programs is that only 1 or 2 muscle zones are worked out in one workout. This type of training is suitable for girls involved in power loads for more than six months.

Split program example:

1 workout - arms and back.

2 workout - buttocks and legs.

3 workout - chest and abs.

The number of sets is 3, the number of repetitions is 10 - 15.

Training on simulators

Training on simulators is just as effective as training with dumbbells and a barbell. Before starting work, you just need to figure out how this or that simulator works.

Everyone is familiar with the treadmill and exercise bike, we will dwell on the rest in more detail:

A set of training on simulators for all muscle groups:

Twisting on the "Roman chair" (3 - 20);
Thrust of the upper block (3-15);
Platform (3 - 15);
"Butterfly" (3-15);
Elliptical trainer (15 min).

The effect of the menstrual cycle on training

The quality of the training process is affected by the menstrual cycle. In the first two weeks after menstruation, the body is on a power lift, these days you need to train with more efficiency. In the next two weeks, a period of recession and energy savings begins. This is the time for light exercise and low-calorie eating.

Many girls experience various ailments on the first day of the menstrual cycle, so training on this day should be postponed.

In the presence of gynecological diseases, you should not train, but it is better to coordinate the training loads with your doctor. During menstruation, the body is in a state of dehydration, these days it is important to drink plenty of drinking water and eat foods rich in vitamins.

Drinking regimen and nutrition

Compliance with proper nutrition with regular physical activity is 70% of success on the way to a beautiful figure, and only 30% is the right training.

It is very important to eat small meals 5-6 times a day. 1.5, and preferably 2 hours before going to the gym, you need to eat food rich in carbohydrates and some protein. You can get the right carbohydrates from oatmeal, rice, buckwheat and rye bread. And, there is a sufficient amount of protein: in beef, eggs, chicken breast and lean fish.

When losing weight, you can’t eat after exercising in the gym, because. eating will stop the process of burning subcutaneous fat. If, however, there is a set of muscle mass, then after 20 minutes. you can have a snack with a banana, an apple or low-fat cottage cheese. To gain muscle mass, the post-workout meal should consist of carbohydrates and protein, and when losing weight, protein and vegetables.

It is impossible to completely refuse fats, this will cause great harm to the body. Consume fats from the right sources, such as nuts (a handful per day), vegetable oils, hard cheeses and fish.

To avoid malfunction, the body needs to drink the right amount of fluid every day. The indicator is individual for everyone, the approximate amount for a girl of the middle weight category is 1.5-2 liters per day.

Progress Tracking

Tracking progress during training occurs by measuring with a centimeter tape. You need to do this once every two weeks and record the results in a training diary. In the same place, to count the calorie content of the daily diet, thanks to the records it will be easier to adjust the workouts and menus.

It is better to refuse constant weighing on the scales, this will not bring reliable information. As you know, muscles are heavier than fat, so at the beginning of training, weight may increase slightly.

A good indicator of progress will be an increase in the number of repetitions, approaches and weight load. Every two months, girls need to change the composition of the training program to improve progress and stop training every six months for two to three weeks to relax the body.

Change yourself and your body and let sport bring only happiness and pleasure!

Video: how to create a training program

How to make a workout plan for girls:

Compilation of training programs for women:

Now there are more and more women in the gym. Some people want to lose weight, while others want to gain muscle mass. There are many exercises, but the effect can only be achieved if a training program for girls in the gym is clearly developed. Let's see what the basic training modules are and how to achieve the result.

Squatting with a barbell is one of the basic exercises for girls to strengthen not only the legs and buttocks, but also other muscle groups.

Why choose workouts for all muscle groups

Many trainers advise beginners to work out muscles by following a split program. It consists in working out only one or two muscle groups. But, others dispute this technique, believing that it is intended for professionals. Explaining this by the fact that it is difficult for beginners to focus on any one muscle group. For women beginners, the best option would be workouts with which they will work out all muscle groups in one session.

The video shows the training program for girls in the gym

For those girls who, due to employment, can sometimes skip classes, this option will also be much more convenient. This is due to the fact that by increasing the interval between work on one of the muscle groups, the efficiency decreases. In addition, due to the characteristics of the body, girls do not have the opportunity to exercise at full strength during the menstrual cycle. Accordingly, some muscle groups, the training for which will fall for this period, will be worked out poorly.

2. Lunges with dumbbells in hand

take dumbbells in your hands, straighten your back;
the position should be such that the thigh of the front leg is parallel to the floor and the lower leg is perpendicular.

3. Dumbbell row to the belt with one hand

Technique:

kneel on the bench, the second leg remains on the floor;
focus on the bench with one hand, and take a dumbbell in the other;
straighten your back;
the dumbbell should be pulled to the chest and lowered down.

4. Pull-ups

You need to hang on the horizontal bar and try to reach the crossbar with your chin. To facilitate pull-ups, there is a special simulator - a gravitron, it allows you to set a weight that will help pull the body up.

Important! The pull of the upper block behind the head is similar to this exercise. The effect and study of the muscles is the same.

5. Bench press on an incline bench

You need to sit comfortably on an incline bench. Take the barbell in your hands. Raise and lower it at chest level.

6. Rod pull to the belt

Exercise scheme:

feet shoulder width apart;
the body is tilted forward;
the back is straight;
the barbell is held with both hands and pulled up to the stomach, after which it goes down.

7. Block pull to the chest with a narrow grip

On the simulator, hands should grab the handle with a narrow grip. Feet should be on the floor, and knees rest on the rollers. The back needs to be straightened. After taking the correct position, the handle must be pulled to the chest, and the shoulder blades should be reduced.

8. Squats "Plie" with dumbbells. Works the inner thigh muscles

legs should be placed wider than shoulders;
rotate socks 120 degrees;
the back should always remain straight;
a dumbbell should be taken in hand;
hips drop to parallel with the floor.

9. Squats on one leg (in the "scissors") with a barbell

put the bar on your shoulders, straighten your back;
lunge forward with one foot;
the back leg must be bent, but not touching the floor with it;
squat so that the thigh of the front leg is parallel to the floor, and the lower leg is perpendicular.

Important! This exercise differs from attacks in that until the end of the required number of repetitions, the feet remain in place.

10. Book on the press

You need to lie on your back and stretch your arms behind your head. At the same time, straight arms and legs should be raised. Hands need to reach for the legs.

11. Deadlift

Correct execution of the exercise - deadlift. Helps you achieve the desired result

take the barbell in your hands, put your feet shoulder-width apart, straighten your back;
two techniques:
- back parallel to the floor. The load in this position goes to the muscles of the back. First you need to bring your back to a vertical position and only after that - straighten your legs;
- thighs parallel to the floor. The load goes to the muscles of the legs and buttocks. In this option, you should straighten your legs and only then move the body to a vertical position;

In order to make the figure ideal, uniform loads on all muscle groups are necessary.

The exception is the problem areas that are on the body of almost every person, the load on them should be even stronger. A set of exercises for different muscle groups will allow you to evenly “pump” the whole body.

Do not think that the training of all muscles will be very long, even in a short time you can create a good load for the whole body.

A short set of exercises for muscle groups for girls with dumbbells

You can perform these exercises at any time of the day. To keep the body in shape, it will be enough to give them at least 15 minutes a day. In summer you can practice outside.

To perform a short set of exercises for muscle groups, you need to have dumbbells, a positive attitude and comfortable clothes for training. A feature of this complex is that each exercise involves 8 muscles at once. In addition, all actions in this set of exercises for different muscle groups are performed in a row, without interruptions, which allows you to burn even more calories.

Before training, you need to do a little warm-up - walk or run for a few minutes, warm up the muscles of the arms and legs, and after that proceed to the exercises.

Lunges. Stand straight, in the hands of a dumbbell. While inhaling, we lunge on the right leg diagonally, the left knee looks at the floor. We lower the body and sharply, straining the press, press the left hand to the chest. We do a lunge with the left foot. This is one repeat. Perform 10 repetitions. The exercise involves the muscles of the back, shoulders, arms, buttocks and legs.
Lunges to the side. We put our hands with dumbbells in front of us, the abs and buttocks are tense. We take a wide step to the side, while simultaneously turning the body and toe of the foot in the same direction. The muscles of the arms, thighs, chest and abs are involved.
Squats. We stand straight, hands with dumbbells are lowered. While inhaling, we squat shallowly, pulling the pelvis back as if you are trying to sit down. As you exhale, rise on your toes, bend your arms and press them to your shoulders. The muscles of the whole body work. This exercise is one of the most effective. It must be performed at least 10 times.
Another important exercise in a set of exercises for a muscle group for girls is push-ups. We lie down on the floor, emphasis on the palms and knees. Straightening your arms, lift your knees off the floor and raise your right leg. We return to the starting position. We do this 10 times for each leg.

A set of exercises for muscle groups at home

Many devote almost all of their day to work, so there is no time or energy to visit the gym.

But do not despair, there is a special set of exercises for muscle groups at home. It is no less effective than training in the gym.

Exercise for the press and waist - "bike". We lie down on our back, raise our legs bent at the knees 45-60 degrees above the floor. The lower the legs are lowered, the stronger the effect of the workout. We begin to rotate our knees, imitating cycling. This exercise should be done for 1-2 minutes without interruption, after which you should stop briefly and do another approach.

A set of exercises for muscle groups for girls necessarily includes exercises for beautiful breasts.

For this, ordinary push-ups are suitable, and you can perform them, leaning on your knees, placing your hands on a chair, or even pushing off the wall, depending on your physical fitness. You need to do push-ups at least 20 times.

A simpler exercise is to stand up straight, feet shoulder-width apart, hands in front of you. Bring your palms together at chest level and press them against each other. This is how the muscles of the arms and chest are worked out.