The right gym workout program for girls. How to make a training program for girls for weight loss, for weight gain, for all muscle groups for beginners at home and in the gym. How long to practice and when to expect the result

Most of the exercises presented in the review are optimal for women and can be performed at home. With the help of these exercises, you can achieve the desired results in losing weight, remove excess fat from the abdomen, strengthen your back, get beautiful hips and elastic buttocks and achieve a slender and harmonious figure in general.
All that is needed for this is albeit not too long, but constant classes. Even half an hour of exercise a day will help to achieve good results.

30 top fitness exercises for women

Warm-up exercises

The main purpose of the warm-up is to gradually increase body temperature and warm up muscles that are in a state of inactivity.

Jumping with arm swings and leg extension

This is one of the most basic and fundamental exercises in gymnastics.

Its implementation is simple, but it is also incredibly healthy. Exercise burns an incredible number of calories, warms up the body perfectly, stimulates the heart muscle and makes you stronger.

Feet shoulder-width apart, back straight, arms down. Next, bend your knees a little and make a small jump up.
While jumping, spread your legs wide. At the same time, raise your arms wide apart and bring them together above your head. When landing - legs apart, hands on top.
Then, jump up again and return to the starting position.

Running in place with knees high

Excellent workout for legs and hips.

Burns fat and improves lower body flexibility.

During classes, you should adhere to the usual running pace. Raise your legs to parallel with the floor. You can only breathe through your nose.
Running is recommended to be carried out with short-term slowdowns or accelerations of movement.

Full body exercises

Recently, most girls want to have not just a wasp waist and thin, slender legs, like a model, but a sculpted body and an athletic figure. Relief training is becoming more and more popular and in demand among the fair sex.

Straight arm plank

The plank exercise is considered one of the most effective exercises for pumping the abdominal muscles and most other muscles.

It is unique in that it works out several different muscle groups at the same time without devices and simulators. These are the muscles of the press, shoulder girdle, arms, back, legs, buttocks. It also increases the endurance of the whole organism, helps to lose weight due to the acceleration of metabolism, and even improves the psycho-emotional state.

Exercise technique:
Take an emphasis lying down. From this position, rise in such a way that you rely only on your palms and toes.
The hands should be exactly under the shoulders. Do not bend your legs, keep them straight. The back position is absolutely straight. The shoulder blades are down.
Do not round your back or stick out your tailbone. The gaze is directed forward. The press must be kept at maximum tension and not relaxed until the end of the plank.
Feet can be placed together, or can be parted to shoulder width. The wider the feet are, the easier it is to perform the exercise, but at the same time you will reduce the efficiency of the muscles.
Breathing is calm and continuous.

side plank

The side blank is a more advanced variation of the basic version of the exercise.

The difficulty lies in balancing on two, maximum three points of support. On the first attempt, this technique is not done and it is difficult to stay in this position. If it works out, after a couple of weeks you can observe a toned figure and a decrease in “reserves” of fat.
The essence of the side plank is alternately balancing each side above the floor, leaning on the palm or elbow and the outer part of the foot. This hang-up engages and trains more muscles than a regular plank. The result is more intense calorie burning and muscle training.

Exercise technique:
Lie on your side, on the mat, straighten your legs to be comfortable. For greater comfort, place your elbow under your shoulder and place your palm perpendicular to your body.
Rise up on your elbow, make sure you are comfortable and your shoulder and elbow are in a straight vertical line. The elbow set aside does not fit. This must be done in order for you to feel stable. The legs are extended in a straight line and lie on top of each other.
Now lift your feet forward. You can put the second hand, which is on top, on your side, rest against your waist, put it behind your head or lift it up.
Take your eyes off your feet and look straight ahead. You can’t lower your head, it will be difficult to breathe and perform the exercise.
Breathe into your belly, slowly and deeply. On the next breath, lift your buttocks off the mat. Keep balance on the elbow and side of the foot. To do this, you need to tighten the muscles of the body, buttocks and legs.
In order to avoid loosening of the body, the muscles must be kept tense and imagine that there is a stick (rope, thread, wire) from the heels to the head and you need to keep it even with your body.
During the execution of the bar, you should feel how tense the body is. “Hanging” of the body does not occur due to raising the buttocks alone. It is necessary, tensing the muscles, to raise and hold the body on two points of support.
If it is difficult to perform the exercise with straight legs lying on top of each other, you can move one leg slightly forward or bend the lower leg at the knee. Be sure to breathe evenly and deeply.
The entrance to the bar occurs on inspiration. Be sure to record the time spent in a static pose.
The minimum time that can be considered a workout is 15 seconds, the maximum is 90. If desired, the time spent in this position can be increased.

burpee

The legendary crossfit exercise that does not leave anyone indifferent.

He is either adored or hated with all his heart.
Burpee is an exercise that combines several consecutive movements, such as squatting, lying down and jumping. Its peculiarity lies in the fact that in 1 cycle of its implementation, the athlete works out the maximum number of muscle groups of the body, using almost all the main ones. But the leg muscles undoubtedly receive the key load.
Burpees are a multi-joint exercise that engages the knees, shoulders, elbows, wrists, and feet. And everyone is quite active.

Exercise technique:
Starting position - standing. Then we sit down on the cards, rest our hands on the floor in front of us - hands shoulder-width apart (strictly!).
Then we recline our legs back and take the position of emphasis lying on our hands.
We do push-ups in such a way as to touch the floor with the chest and hips.
Quickly move back to the handstand position.
And also quickly move to position number 5. With one small jump of the legs, we return to the starting position. In fact, 4-5 steps is one movement.
And the finishing touch is a vertical jump and a clap overhead. (Note: Be sure to be completely upright and clap straight over your head.)
You can not slouch - the back should be straight.

Pushups

Push-ups are one of the most effective and common functional exercises among athletes.

Considering what muscles work when pushing up from the floor, it is fair to say that this exercise not only strengthens the elbow ligaments, tendons, loads the chest and triceps.
Regular push-ups burn a large amount of calories, which makes the exercise a good helper in losing weight.
Due to push-ups, metabolism improves, and the process of lipolysis (fat burning) proceeds much faster. Local load on the chest and triceps will visually improve the muscle relief and “tighten” these places, which is especially important for women during the recovery period after childbirth and breastfeeding. Regular push-ups will help to remove excess accumulated adipose tissue and get rid of cellulite on the arms, which will only emphasize the athletic shape.

Exercise technique:
Take an emphasis lying down. It is important to keep the whole body straight and taut like a string, only then the exercise will be performed technically correctly. The shoulders should be slightly above the level of the pelvis, in no case vice versa.
Statically tighten your abdominal muscles to make it easier for you to control the position of the body. Place your palms at shoulder level parallel to each other, do not bring them forward or backward. The optimal setting of the hands is at the level of the width of the shoulders or slightly wider.
Elbows look strictly back. Do not place them to the sides - this position is extremely traumatic for the elbow joints and ligaments. The gaze should not be directed straight down or straight ahead. Position your head in a comfortable position without rounding your cervical spine.
Begin to slowly lower yourself down, bending your elbows and at the same time inhaling. Remember to keep your back straight. Go down until a right angle is formed between the biceps and forearm.
Then straighten your elbows, exhaling, and return to the starting position.

Run

Running is one of the most popular types among all sports disciplines.

Running is not only for amateurs who want to get in shape and stay healthy, but also for professionals.
There are many benefits to your health and life in general by running. Only with the right running technique, breathing, moderate heart rate, you can benefit from training, otherwise, no less harm can be done.
The main load when running falls on the muscles of the lower leg (soleus, calf), thigh muscles - the quadriceps and biceps muscles, as well as the gluteal muscles. But you can’t judge running only by the movement of the legs, the rest of the muscles also receive sufficient load.
Thanks to the simultaneous movement of the arms while running, the muscles of the torso, abdominals, muscles of the back and arms are also constantly in tension. Therefore, running affects even the smallest muscles of the body, strengthens not only the legs, but also brings the whole body into tone.

Exercise technique:
When running, it is important to keep the axis of the spine in a natural position - you can not take the pelvis back, performing a strong tilt, or push the pelvis forward, tilting the body back. Both positions will slow down the speed and negatively affect the joints and spine.
The foot must be in full contact with the ground or track. Land on the center of your foot, not your heel or toe.
Move your arms at the same time as your legs move, your arms help you accelerate better and make your torso muscles work.
Don't hold your breath and don't breathe too fast. Inhale through your nose and exhale through your mouth, slowly releasing the air. Try to inhale when the right foot touches the floor, this will avoid internal pressure on the organs, and eliminate pain in the side.
The feet should be in a position parallel to each other, not withdrawing inward or apart.

Press exercises

To get a well-defined relief on the stomach, you will need to follow a strict diet. But in any case, it is the training on the press that can make your stomach flat and toned.

Vacuum

Vacuum is one of the most effective exercises for toning the abdominal muscles.

The effect is achieved by alternating contraction and relaxation of the transverse abdominis muscle in combination with a controlled breathing pattern.
If you perform a vacuum of the abdomen in accordance with all the rules, you can significantly reduce unwanted waist size within a month or two of constant training.
Exercise "vacuum" is, first of all, the work of the transverse muscle (which is considered the most capricious and lazy abdominal muscle), which is obliged to support the internal organs of the abdominal cavity and the spine.
It is transverse not only in name, but also in character: practically none of the exercises for the press affects it so tonic as the performance of the "vacuum".

Exercise technique:
take a starting position (standing straight or lying on your back);
take a deep breath, gaining the maximum amount of air into the lungs;
while exhaling, draw in the stomach, trying, as it were, to “glue” its front wall to the back; hold this position for 10-15 seconds (at the initial stages);
return to starting position.

Raising the legs off the floor

A universal remedy for maintaining the tone of the abdominal muscles in any circumstances

Doing leg raises while lying on the floor is an easier version of hanging leg raises. The exercise can be easily done at home. This does not require any additional devices.
What are lying leg raises used for: to strengthen the abdominal muscles, especially their lower part, at any level of physical fitness; to increase the strength of the abdominal press and its endurance, as an element of morning exercises for children and adults.
Exercise has a therapeutic effect on the body. In particular, it is used as an element in the prevention of osteochondrosis and intervertebral hernia, and is also suitable for rehabilitation after abdominal operations on the peritoneum.

Exercise technique:
Starting position: lying on your back, on the floor.
Raising your head is not recommended, as this makes the exercise easier. Legs together. We start raising both legs to an angle of 45-60 degrees, maintain a pause of 1-2 seconds in the raised state and lower it back.
There are two options for this exercise:
1) lowering the heels to the floor. This is easier to do, since when you touch the floor, your press is resting.
2) without lowering your heels to a horizontal surface, leaving 1-2 cm to it. This is the most effective version of the exercise, which keeps your abs in tension all the time.

Twisting

The crunch is one of the most effective abdominal exercises.

By doing it, you can pump up beautiful cubes or simply strengthen and tighten your stomach.
What muscles work: the rectus abdominis, primarily the upper part of the rectus muscle.
Difficulty of execution: medium, the exercise is suitable for beginners.
The twist is done by rounding the back, not by "bringing" the shoulders to the knees with strong hip flexion. When performing the exercise, round the spine, and move your shoulders forward.

Exercise technique:
lie on the floor or on an incline bench;
leave your legs straight or bend at the knees;
gently bend the body, lifting your shoulders off the floor; straighten up,
returning to its original position.

Reverse crunches

Reverse crunches or crunches are one of the most effective lower abs exercises.

This exercise is no less effective. It is designed for the lower region of the abdominal muscles. Perform it in the opposite way - the press is worked out by lifting the legs, not the body. This exercise can be done lying on the floor or on a bench.
With a similar nature of movement, namely, when we begin to twist from the lower body to the upper, the lower region of the rectus abdominis is better included in the work. Thus, we give the press a load from a slightly different angle. The same muscle works, but in a different way, which has a good effect on the effectiveness of the exercise. Training the abs from different angles allows you to make it strong and get the desired cubes, if you also work on burning fat.
As a result of regular exercise, you will ensure the active development of the press. The stomach will tighten, over time you will be able to find the desired relief.
In addition, the exercise is good because the load on the lower back during its implementation is much less than with classic twists.
Also, when performed correctly, reverse twisting has a beneficial effect on posture.

Exercise technique:
First, lie on your back, lift your legs and bend them at the knees. Now you need to lift your legs, while bringing them closer to the body (your knees should move towards your chest), and also folding your buttocks.
When you reach the point of peak muscle contraction, stop for a second and return your body to its original position by slowly lowering your legs. But don't put them on the floor. During the entire approach, they should be on weight - this is important for high-quality muscle development.
The positive phase of the exercise is done on exhalation, and the negative phase on inhalation, but in this case, exhalation should be performed only at the point of peak contraction. That is, while performing the main movement, we gradually hold our breath.
The optimal number of repetitions of the exercise is 10-25.

Side crunches

Diagonal twists or side crunches are one of the most effective exercises for pumping the oblique abdominal muscles.

Exercise technique:
We take the starting position on the mat: lying on your back, bend your knees and turn them slightly to the side (opposite to the side whose muscles you will train).
If you work out the muscles on the left, then the legs are turned to the right. Place one hand behind your head, and place the other on your stomach (you can use it to control the contraction of the press) or next to the body.
We exhale and pull the right elbow to the right knee, linger for a few seconds and take the starting position while inhaling.
We repeat 12-15 times in three sets.

Exercises for the buttocks and thighs

The buttocks area is often a zone of "attack" of body fat. This is because this part of the body, as a rule, is least exposed to physical stress. For this reason, lymphatic drainage is disturbed, fat deposits appear, which can be dealt with only by using several methods at once in a complex.

Classic deadlift

The deadlift is one of the most common exercises among all sports disciplines.

This exercise is excellent for gaining muscle mass, increasing strength, since here we can work with serious weights, while engaging almost all muscle groups of our body.

Exercise technique:
With the classic deadlift, we take the bar at shoulder width, the legs are a little narrower, the feet are parallel to each other.
The bar of the bar is as close to the shins as possible, so it is recommended to use leggings when performing deadlifts. The shoulder blades and shoulders are laid back a little.
The movement begins with the movement of the legs - the bar must be “torn off” by the effort of the quadriceps and buttocks.
When the bar has passed 20-30% of the amplitude, you need to start moving with your back, fully straighten in the lower back and fix in the final position.
You can use dumbbells instead of a barbell.

Squats

Squats are an effective way to tighten your buttocks and tidy up your legs.

The hips and buttocks are one of the most problematic areas of the female body, because it is in these areas that the fat layer is deposited in the first place.
Benefits of squats:
strengthen the muscles of the thighs, the cortex;
improve posture;
build muscle mass (when using additional weights);
involve most of the muscles of the lower body;
create the necessary load on the cardiovascular system;
increase the endurance of the body;
improve coordination of movements.

Exercise technique:
Set your feet shoulder-width apart and lower yourself as low as possible.
Make sure that the knees do not go beyond the line of the socks, and the back remains absolutely straight.
Repeat the exercise 10 times. Thus, you give a load to all the muscles of the legs and buttocks.

Lunges

Lunges are considered one of the most effective and beneficial exercises for pumping the gluteal muscles.

This is a classic exercise for the muscles of the legs and buttocks, which is used in strength, aerobic and interval training.

Exercise technique:
During the entire lunge cycle, you should keep your upper body upright: back straight, shoulder blades together, stomach tucked in, shoulders down. The gaze is directed forward.
The front and back legs should be bent so that the thighs and lower legs form a right angle. Also, a right angle should be between your body and the thigh of your front leg.
The thigh of the front leg in the lunge should be parallel to the floor, the knee does not go beyond the toe. The knee of the back leg is a few centimeters from the floor, but does not touch it.
The step forward during the lunge should be wide enough and amplitude. Narrow stride lunges put more strain on the quads, while wide stride lunges put more pressure on the glutes.
It is important to distribute the weight evenly between the two feet, shifting the weight a little more to the front foot. To maintain balance, turn the toe of the front foot slightly inward. When returning to the starting position, push off the floor with your heels.
Engage your glutes and hamstrings while lunging. They should be tense, you should feel a stretch in the gluteal muscle. To do this, you can slightly bend the lower back.
It is better to perform lunges first on one leg, then on the other. There is an option to alternately perform lunges, but this is technically more difficult and reduces the load on the gluteal muscle.
Stay focused throughout all stages of the exercise to maintain balance and avoid injury.

Glute Bridge

Thanks to the gluteal bridge, not only the shape and size, but also the strength of the gluteal muscles changes.

It is a buttock lift that is performed from a prone position. You should not set yourself up in advance that, due to the presence of the word "bridge", this exercise requires excessive flexibility and plasticity. This is not true. It is quite simple and easy, can be done at any level of sports training.
Exercise technique:
Starting position - lying on your back, emphasis on bent legs, arms are along the body, the lower back is firmly pressed to the floor; Position of action - on a deep exhalation, the pelvic region and back rush up until the body takes the position of an even stretched string. At the same time, the lower back should be slightly tucked so as not to overload it. At the highest point, we squeeze the buttocks as much as possible; Return position - while inhaling, without ceasing to compress the gluteal muscles, we return to the lowest point.

hyperextension

Hyperextension is one of the basic exercises for strengthening the back muscles.

This exercise is a strength exercise. To provide support to the body, it must be performed on a Roman chair. The correct technique for performing hyperextension allows you to strengthen the buttocks, muscles of the core and lower back.
The advantage of hyperextension is that it can be performed by both advanced and novice athletes. The main thing is to master the correct execution technique, which will allow you to get the most out of the exercise.
Exercise technique:
They lie face down on the bench, and the legs in the area of ​​\u200b\u200bthe shins are fixed on special platforms.
The body is straightened, crossing the arms in front of the chest, thereby taking the starting position.
The back is kept straight and exhaled, slowly lowering down to the maximum possible.
The lowering of the body should fall on the inhalation of air, so that both the dorsal lower and the biceps of the thigh muscles are stretched.
They begin to rise up, exhaling. It should be clearly felt how all the muscle groups to which the exercise is directed are reduced.

Pulling the leg back with an emphasis on the hands

This is one of the best exercises that targets the gluteal muscles.

If you want to get rid of cellulite, then this exercise is for you.
Exercise can do wonders for your thigh and lower back muscles. This exercise is also called the hip extension on the floor. You don't need any special equipment to perform this exercise.

Exercise technique:
Get on all fours, emphasis on hands and knees, for convenience, you can use a fitness mat.
Hands are at shoulder level, below them. Knees and hips are straight. The torso, as well as the head, are located directly.
Start lifting your right leg, keeping the angle at the knee, until the thigh is parallel to the floor. In this case, the leg should be directed towards the ceiling.
Try to take your leg back as much as possible, the upper body and the press do not strain.
Lower your leg to the starting position, then repeat the same with your left leg.
Do at least 8 reps with each leg

Leading the leg to the side with an emphasis on the hands

The easiest exercise to work out the buttocks and the outer thigh at the same time.

It is a variation of the classic bent leg back swing.

Exercise technique:
Get down on the floor (mat) and take emphasis on the elbows and knees: knees under the hips, and palms a little further than shoulder level.
Maintain a natural arch in your lower back.
The gaze is directed downward in front of you.
Bend your left leg at the knee to an angle of 90 degrees and pull the sock towards you.
Take your left leg to the side, and then return it to its original position, make sure that the back is as motionless as possible
Similarly, the exercise is performed for the right leg.
Perform the required number of times (for two legs)

Back exercises

Back training is a fundamental factor in the further and development of the growth of the athlete's muscles. The back corset is involved in almost all basic exercises, and in terms of size, this muscle group takes second place, second only to the legs.

Breeding dumbbells sitting in an incline

An effective exercise for high-quality study of the back muscles

Incline dumbbell raises allow you to work out the muscle much better, because, when working with free weight, more muscle fibers are turned on, and energy costs increase. This version of the swings is performed while sitting, while lying on the hips with the stomach, this helps to concentrate more on the movement of the hands. The emphasis will help not to think about the position of the spine, but you should not forget about the quality of the technique at all.

Exercise technique:
Sit on the edge of the bench, hold small dumbbells in your hands, lie with your stomach on your hips. Hands hang freely above the floor, elbows are slightly bent and turned to the sides.
Exhalation: we perform reverse dilutions of dumbbells through the sides, without lifting the body, the position of the body does not change.
Inhale: Slower than the swing up, lower the dumbbells down.
Perform 8-12 times, the lower the weight of the load, the more repetitions. Total 3-4 sets with a rest of 1-2 minutes.

Bent over arms with dumbbells

The exercise as a whole strengthens most of the back muscles very well.

Leaning back with dumbbells is designed to develop the latissimus dorsi, trapezius muscles, triceps, and rear deltoid muscle bundles.

Exercise technique:
Prepare dumbbells of the desired weight. Stand next to them, lean forward and take the dumbbells in your hands, maintaining the tilt position. The back is straight, parallel to the floor, the lower back is arched.
Legs about 10-20 cm wide, slightly bent at the knees.
Push your arms back vigorously, keeping your arms slightly bent at the elbows. Bring your shoulder blades together and feel the contraction of the trapezius and latissimus dorsi. Hold for a moment in the highest position and slowly return the dumbbells back to the starting position.
Repeat as many times as needed.
Exhale as you move your arms back, inhale as you lower your arms.

Superman

A simple but extremely effective exercise for the back muscles, especially in the lower part, including the buttocks.

Strong elastic buttocks are the dream of every woman, and the superman exercise actively contributes to its realization.
Here are involved: the extensor muscles of the spine; muscles of the back of the thigh (biceps, gluteus maximus, semitendinosus and semimembranosus). This is also a great exercise for the press, because during its implementation you have to balance on your stomach, which strengthens its muscles, and therefore the "superman" should be included in weight loss training programs.

Exercise technique:
Starting position: lying on your stomach, stretch your arms forward with your palms on the floor; raise your head slightly.
Legs and upper body, starting from chest level, tear off the floor and lift as high as possible.
At the same time, the arms are extended forward and parallel to the floor, the whole body is tense, stretched and balanced on the stomach.
The pose should commemorate the flying superman. Hold this position for at least 2-3 seconds, and then slowly return to the starting position.
Perform three sets of 30 repetitions to provide intensive work on the target muscles.

Hand exercises

It is possible to form a beautiful line of arms and elastic muscles with the help of a special set of exercises aimed at the forearms. It is this area that is problematic for many women. Fat deposits are deposited in this area, and the skin may also sag due to muscle weakness. Strength training will give results in two months. The muscles will become stronger, their relief will be outlined.

Biceps curl with dumbbells

The main exercise for training the biceps of the hands.

By doing this exercise, you work the biceps brachii (biceps) in isolation, with the bulk of the load falling on its upper part, which gives the biceps a more peak shape.
The stabilizers in this exercise are the forearms, anterior bundles of the deltoid muscles, brachialis, brachiradilais and wrist flexors.

Exercise technique:
Starting position: standing shoulder-width apart, back straight, looking in front of you, holding dumbbells in your hands, palms turned forward.
Raise the dumbbells up to the level of the shoulder girdle, exhale. Keep your elbows in one point.
Lower the dumbbells to the starting position, inhale.

Dumbbell row to the chin

A simple but very effective exercise for training triceps

It is aimed primarily at the triceps: the part of the forearm where fat is deposited, as well as the area where the skin can sag. It also perfectly tightens the back and all the muscles of the shoulder girdle.

Exercise technique:
hold dumbbells with palms inward in the area of ​​\u200b\u200bthe front of the thigh;
pull the dumbbells to the chin, bending the elbows.

Bending the arms behind the head

Exercise for the formation of the muscular relief of the forearms and the inner part of the hands.

Designed to work target muscles.

Exercise technique:
working with one dumbbell. We take it with both hands and lift it up;
we pull our arms up, the body forms a straight line, the maximum point of which should be a dumbbell;
bending the elbows, we start the dumbbell back as much as possible;
movement only in the elbow joint, the shoulders do not move.

Stretching exercises

A very important component of any workout are exercises aimed at increasing the elasticity of muscles and ligaments. Daily stretching has a beneficial effect on flexibility, ease of movement, and helps relieve tension from the joints.

Deep lunge

The main exercise for stretching the front of the thigh.

Strong stretch:
hamstrings;
buttocks
Moderate stretch:
Quadriceps

Exercise technique:
Take a deep lunge forward.
The back leg should be straight.
Move the body forward, and rest your hands on the floor on both sides of the front leg.
The leg laid back is bent so as to reach the floor with the knee.
Reach forward, resting on your knee, you will feel how the quadriceps of this leg is stretched.
Now repeat with the other leg.

Fold

The "fold" is included in both men's and women's fitness workouts to strengthen the abdominal muscles and increase body flexibility.

Depending on what kind of goal you need to achieve in the first place, the execution technique also varies.
With the help of the “Fold”, the muscles and ligaments located on the back of the thighs, back and buttocks are stretched.

Exercise technique:
Sit on the floor, stretching the lower limbs brought together.
The back should be kept straight, and the top of the head should be directed upwards.
In this case, the lower back should be slightly bent, and the chest should be straightened.
Inhaling, slowly, without changing the straight position of the back, bend down to the legs.
In this exercise, it is not worth lying down with the body completely on the lower limbs, it is enough just to touch the thighs with the stomach.
The palms should be placed on the kneecaps, but you should not help yourself by pressing on the knees with your hands, because in this case the back naturally rounds, which is contrary to the correct technique of "Folding" for stretching.
This element of fitness should be performed 8-10 times, trying on the last repetition to stretch the body and arms as far as possible.
Ideally, the chest should not lie on the knees, but further, closer to the shins.

Butterfly

Butterfly is a unique exercise that is also a classic yoga pose called Purna Titali.

It helps to improve the stretching of the legs and hips, normalizes blood circulation in the pelvic area, and also has a beneficial effect on posture.
First of all, the exercise is aimed at developing the muscles of the thighs and increasing their elasticity. It also improves the mobility of the hip joints. In addition, the back muscles are strengthened, the shoulders are opened and the posture is improved.
Butterfly is traditionally considered a female asana, as it helps to relieve the symptoms of PMS and restore the correct functioning of the reproductive system. This effect is achieved by improving blood circulation in the pelvic organs.

Exercise technique:
Sit on the mat, spread your legs apart and bend at the knees.
Connect the feet and move them with your hands to the groin area as close as you can. Try not to tear your knees off the floor, however, it's okay if it doesn't work the first time.
Later on, your body will become more flexible and you will be able to put your knees on the floor with ease. Straighten your back and straighten your shoulders. Stretch your crown up and straighten your spine.
Tilt your head down slightly. Raise your knees off the floor and try to bring them as close as possible.
At the same time, the feet do not come off from each other. You can help yourself with your hands. Hold this position for a few seconds.
Lower your knees to the floor, pressing down on them with your palms if necessary. Lock the position again. Repeat several times.

kitty

The kitty is an exercise that came into the world of fitness and exercise therapy from yoga.

It allows you to safely and effectively affect the entire central part of the body. This has made it a mandatory part of many workout programs.
An important advantage of this classic exercise is its complex effect on the body. It not only relieves pain in the back caused by scoliosis and a sedentary lifestyle, but also supports the work of the respiratory organs, intensively supplying them with oxygen. The cat is recommended for those who suffer from frequent bronchitis and low immunity.

Exercise technique:
Get on the mat on all fours; place your palms firmly on the floor, point your fingers forward; make sure your arms are straight and your legs are bent at a right angle.
Now you can start the exercise.
Exhale deeply and twist your pelvis inward while rounding your back and lowering your head. The abdominal muscles in this position are tense, and the back is stretched.
On an inhale, slowly return to the starting position. Inhale again and arch your back in the opposite direction, lifting your head and pelvis up. Now, on the contrary, the back muscles work, and the press relaxes.
The exercise ends with a return to the starting position while inhaling.

Cobra

An effective exercise to strengthen the spine, is used to prevent osteochondrosis and other back diseases.

Regular practice of this exercise brings great benefits:
straightens and strengthens the back muscles;
helps to strengthen the spine and increase its flexibility;
activates the healing process of the whole body;
normalizes the hormonal background of the body;
tightens and strengthens the buttocks;
facilitates the work of the heart and lungs;
stimulates the work of the abdominal organs;

Exercise technique:
We lay down on the floor face down, connect the feet, stretch out the fingers. We put our palms under our shoulders.
With an inhalation, slowly raise the body, keeping the arms bent at the elbows.
We make two slow breathing cycles and with the next breath we raise the body even higher, bending in the lower back and thoracic back.
We straighten our arms, stretch the neck and crown up, directing the chin to the chest.
We do two more breathing cycles, stretch the neck and crown back, increasing the deflection in the thoracic spine.

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

I worked out in different gyms. There are quite a lot of women where I train now. There are very thin, there are very full, young and already aged. Someone trains with a coach, someone on their own. As a man, I will say that it is very unusual to watch a woman exercising. Why? I do not even know...

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

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

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

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

I would like to say right away that the ideas of many girls about what an effective workout should be like are TOTALLY WRONG! They still think that jumping rope, twisting a hoop and running on a newfangled treadmill will make them happy.

Or, for example, they think that having bought some kind of belt, a secret fat burning cream or a vibrating device, they will burn fat without much effort. It would seem that it is already clear to everyone that this is nonsense, that it does not work - but then why is it still selling well? Great marketing does not sleep! The profits of sales of useless sports goods are growing, but the figure of many remains unchanged.

As a result, women get bored with all this and they give up even trying to change themselves. “Looks like this is not mine”, “probably I just have such a physique”, “nothing helps” etc. But the girl never even approached 50% of effective training.

The most effective workout is the one in which you REALLY INVOLVE your muscles and FEEL THEIR WORK! This is very easy to do in the gym - everything is provided for this, but it is much more difficult at home. Therefore, in this article we will talk ONLY ABOUT TRAINING IN THE GALL. At home, everything is much more complicated.

A real female workout and the one that you are doing now - perhaps 2 completely different things!

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

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

• It DOES NOT happen that you train a muscle correctly, and it remains in the same state.
• There is NO way that you can eat fewer calories than you expend and still not lose weight.

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

Why do you need a gym

When it comes to women's training, I'm sure that many girls immediately imagine themselves training in the style of aerobics. We wave our arms, legs, run, jump, etc.

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

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

Key features of the female body

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

1. The female body more easily accumulates nutrients "in reserve", so girls gain weight more easily. In this regard, you need to closely monitor the consumption of carbohydrates. It is better to use less than more of them.
2. In women, the level of anabolic hormones (testosterone) is significantly lower. Lower level This all affects the training itself. Achieving muscle failure is many times more difficult for women than for men (when a muscle is so tired that it can no longer contract). Physically, a woman will be able to complete a few more repetitions, but is unlikely to do so. The brain will give the command to stop the exercise. And the men, gritting their teeth, puffing, quacking, barking, will perform a couple more repetitions. This is the difference! Therefore, it is better for a woman to do many reps (12-15) and many sets (4-5), instead of working with heavy weights of 6-10 reps in 3 sets.
3. In the female body, there are fewer myofibrils (the fibers of our muscles). For this reason, 6-10 reps "to the blackout" workout doesn't work as well for women as it does for men. In general, men have 45% of the muscles in the body of the total mass, while women have only 35%.
4. There are fewer muscles in the upper part of the female body, more in the lower part. Legs in women are stronger, due to their ability to bear and give birth to children. Leg training for women is easier than for men (muscles respond better to the load). That's why you need to monitor the growth of the lower body.
5. Pain during menstruation is another important feature. In the area of ​​the lower press, women have a weaker neuro-muscular connection. This is done, probably in order to slightly reduce pain in the abdomen. For this reason, it is more problematic for girls to pump up the lower press.
6. Women's metabolism is significantly slower than men's. This also affects the ability to store fat in the body and is associated with less muscle. Even in a calm state, a man spends more energy than a woman. In a woman's body, fat is approximately 28%, while in men it is 18%.
7. The female body stores faster - energy for muscle work. Glycogen is the first to be burned during exercise. This is another factor in favor of the faster accumulation of fat in the female body. At the same time, the girl will burn this fat more easily. It's much harder for a man to do this. That's why cardio workout for women works more cool.

Some girls, as I heard, are very worried about their genetics. Like, if "nature did not reward"- does it make sense to bathe in the gym? There is only a grain of truth in this. Yes, you will not do incredible things with your body with just one workout and nutrition, when it comes to breast shape and size, overall body structure, etc.

You will not fix the problem of bad hair, skin, unsightly features, etc. All of this has little to do with sports.

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

Testosterone and muscle growth

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

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

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

With such differences, women simply do not have a chance to gain masculine muscles by natural methods. We don't even speak for pharmacology.

Menstruation and exercise

1) MENSTRUAL PHASE (1-7 days of the cycle).

Period information: the level of erythrocytes in the blood decreases.

• Minuses. This phase is characterized by a decline in muscle strength in women, increased heart rate and respiration. Speed ​​and motor reactions worsen.
• Pros. Increasing ability for short-term work. In the body of a woman, special hormones are secreted, which are called "relaxing". They give higher mobility in the joints and overall flexibility.

Workout: stretching exercises and stretching. The load on the abdominals and legs can be eliminated, as it will be almost useless.

Food: the calorie content of the food consumed can be increased, drink more liquid for its faster removal.

2) FOLLICULAR PHASE (8-14 days of the cycle).

Period information: gradually increases the level of estrogen (female sex hormones) in the blood.

• Pros. Coordination increases, the functioning of the nervous system and the cardiovascular system improves, and working capacity increases.

Workout: strength training at maximum values, training for endurance and speed.

Food: calories can be reduced if you do not exercise.

3) OVULATION AND LUTEAL PHASE (15-28 days of the cycle).

Period information: estrogen levels are still high against the background of increasing progesterone (a steroid sex hormone that affects the menstrual cycle).

• Minuses. Increased appetite. The body prepares for the expected pregnancy and stores fat in reserve.
• Pros. Forces are restored very quickly.

Workout: fat burning workouts for weight loss and cardio.

Food: the main thing is not to overeat.

Women's Training Principles

For quite a long time, among bloggers like me, there was a categorical opinion that women's training should be very different from men's. But then more detailed studies were carried out and information began to flow into the network that women's training should not be very different from men's.

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

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

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

Work program options

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

For beginner girls (1-2 weeks after menstruation)

AN EXERCISE	WHAT WE TRAIN	APPROACHES	REPEATS
Squats	Legs	5-6	10-15
Close grip bench press		5-6	10-15
	Middle deltas, trapezoid	6	10-15
Traction of the upper block to the chest while sitting	Back, biceps, forearms	6	10-15
Twisting	Press	4-5	maximum

Program Notes: So, when your periods are over, you can train to the fullest. Your body is now ready for such loads. As you can see, this women's workout program will allow you to pump your WHOLE BODY in one visit to the gym.

It is desirable to conduct it in 1 hour, no more. Rest between sets for the first time up to 1.5 minutes. Then you can reduce the rest to 50 seconds. Remember, the less rest, the higher the intensity and the faster the result! But it's also not worth it to drive the heart. If you feel that your breathing has not yet recovered, it is better to rest a little more.

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

As you can see, there are no specific chest exercises in this program. To pump the breast, it is enough to give it only a small load, since there are practically no muscles in the woman's breasts. I wrote about this topic in Be sure to read!

The narrow bench press that is in this program engages the muscles under the mammary gland and thereby tones the chest. More specialized exercises, like the classic barbell press or dumbbell press, can shrink the mammary gland a little, and it affects the volume of the entire chest. For girls with large breasts, this is not scary, but if a girl, on the contrary, thinks about how to increase her breasts day and night, it will not do her any good.

I also want to mention that training girls should strive to learn how to fully pull themselves up, do push-ups on the uneven bars, from the floor, etc. These exercises are great for building the upper body.

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

• Replace classic pull-ups with a vertical block pull to the chest or pull-ups in a gravitron (a special simulator for lightweight pull-ups). If there is none, tires will help. You wind it on the horizontal bar and pull yourself up with it. It will lift you up a little in the active phase of the upward movement.
• Replace push-ups from the floor with push-ups from the knees or wide push-ups from the bench.
• If the problem is with the bars, use the same training rubber or gravitron.
• If squats are a problem, do leg presses in a machine, etc.

In the picture below, I showed you what a gravitron looks like (on the left). Please note that it can be pulled up and push-ups on the uneven bars. On the right you see the use of training rubber:

That is, always try to find an alternative! Customize the program for yourself, because unique programs do not exist! This is just the backbone. For some, it will fit as is, but for others it will have to be modified. Someone needs mass, and someone wants to work on relief, etc.

For experienced girls (1-2 weeks after menstruation)

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

AN EXERCISE	WHAT WE TRAIN	APPROACHES	REPEATS
Barbell Squat + Deadlift (SUPERSET)	Legs, hamstrings, back	5	10-15
Close Grip Bench Press + Concentrated Curl (SUPERSET)	Chest, triceps, anterior delta, biceps	5	10-15
Barbell row to the chin ("broaching") + dumbbell swings to the sides while standing (SUPERSET)	Anterior and middle bundle of deltas, trapezoid	5	10-15
Bent over barbell row + seated vertical blog row (SUPERSET)	Back	5	10-15
Lying crunches + hanging leg raises on the horizontal bar, on the simulator or lying down (SUPERSET)	Press	6	maximum

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

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

Rest between sets, try to keep 1 minute. If it's hard - 1.5 minutes. But you should not rest anymore, as the efficiency is greatly reduced. The blood must boil!

Light program (3-4 week cycle)

AN EXERCISE	WHAT WE TRAIN	APPROACHES	REPEATS
Traction of the upper blog to the chest while sitting	Back, biceps, forearms	3-4	12-20
Close grip bench press	Chest, front delts, triceps	3-4	12-20
Rod pull to the chin ("broach")	Middle deltas, trapezoid	3-4	12-20
Cardio training (heart rate around 120 beats per minute)	The cardiovascular system	1	40-60 minutes

Program Notes: The program excludes the load on the press and legs. The number of approaches and repetitions is reduced. This means that you need to choose the right weight to stretch up to 20 times in the approach.

Cardio can be done either by brisk walking or slow running. The heart rate (HR), or our pulse, should be in the region of 120 beats per minute, since this frequency is most favorable for fat burning.

This is a program that you will practice for some time before and possibly during your period. Watch your feelings and if it’s very hard, it’s better to rest more.

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

Rules for the nutrition of a sports girl

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

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

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

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

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

And finally, basic tips for exercising women:

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

This concludes this article on women's training in the gym. I'm sure it will be useful to you. Don't be afraid to go to the gym, dear girls - it's not scary! Everything will work out for you! If you have any questions - write in the comments, share this article, or eagerly read it yourself))) And I have everything ...

comments powered by HyperComments

P.S. Subscribe to blog updates not to miss anything! I also invite you to Instagram

Reading time: 34 min

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

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

Workout at home for girls: features

The Women's Exercise Plan below is the perfect option for those who want to start exercising at home. However, these exercises will be useful not only for those who want to lose weight, but also for those who just want to maintain a healthy lifestyle. There is a lot of research on the benefits of regular exercise, from improving the functioning of the cardiovascular system, and reducing the risk of depression, and preventing diseases such as diabetes, cancer and stroke.

Even if you are busy with work and family affairs, you can always set aside 30 minutes for fitness several times a week. Especially if you organize effective workouts at home. If you thought that working out at home for girls is of little use, then try our ready-made exercise plan for weight loss and muscle tone of the whole body and get a toned and slender body.

Why should you pay attention to home fitness? What are the pros and cons of working out at home for girls compared to visiting a fitness club?

Benefits of training at home:

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

Cons of training at home:

• There is no trainer who will put the correct technique for performing exercises.
• At home, there is no variety of simulators, and additional equipment must be purchased.
• You will have to independently think over and compose a set of exercises or look for a suitable program.
• For training at home, girls need to have a strong motivation for training, no one will “kick” from the outside.
• At home, there are too many distractions that can derail your workout: household chores, a family that needs attention, the desire to relax or surf the Internet, etc.

However, the convenience and comfort of home workouts outweigh the small list of cons. All you need to workout at home is to free up a small square of space in the apartment, set aside 30-60 minutes for a session, create an exercise plan and start training.

Equipment for training at home

For weight loss and body tone you can practice at home and without additional equipment. Exercising with your own body weight gives a good load and helps to work out the core muscles and speed up the fat burning process. However, for b about For more variation in training, it is desirable to have at least dumbbells: they are especially useful when performing strength exercises. In addition to dumbbells, you may need a chair, bed, or bedside table for some exercises that require support.

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

What other equipment can be purchased:

• : the main inventory, without which no home strength training can do.
• Fitness elastic band: the most popular equipment in recent times, ideal for the hips and buttocks.
• Mat: An essential piece of equipment that is essential for almost any workout at home.
• Fitball: a round ball for abdominal exercises and the development of stabilizing abdominal muscles.
• Tube expander: ideal for training arms, shoulders and back.
• Elastic Band: Very useful for strength training and stretching.
• Massage roller: for muscle recovery after exercise and self-massage.
• TRX loops: for functional training at home.

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

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

Home workouts for girls: rules

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

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

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

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

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

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

8. Do not overload yourself with training, At first, it is enough to practice 3 times a week for 30 minutes. Gradually, you can increase the duration and frequency of classes: 4-5 times a week for 45 minutes, if you want to force the results.

10. If you want to lose weight and burn fat, then during strength exercises, use a small weight of 1-3 kg dumbbells.If you want to tone and strengthen your muscles, then use dumbbells 4-7 kg for the upper body and 5-10 kg for the lower body.

11. Remember to breathe while exercising at home. On effort, exhale deeply through the nose, on relaxation, inhale through the mouth. Do not hold your breath while exercising.

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

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

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

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

Workout at home for girls: exercise plan

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

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

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

Home workouts for beginners

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

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

Day 1

2. Leg raise (both sides)

3. Static plank (you can kneel down)

Day 2

2. Plie Squat

5. Bringing the thigh lying on the side (on both sides)

Day 3

1. Leg raises

3. Side lunge (both sides)

4. Walking with the spread of the arms and the overlap of the lower leg

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

Workouts at home for weight loss and fat burning

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

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

Day 1

2. Walking lunges forward

5. Leg raise to the side (both sides)

6. Side plank twist (both sides)

Day 2

2. Bulgarian lunge (both sides)

5. Leg swing (on both sides)

Day 3

2. Getting up from a chair with a raised leg (both sides)

4. Plank jumps with leg extension

5. Leg raise (both sides)

Workouts at home to tone muscles and reduce body fat

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

We train in the same way in a circular pattern: We perform each exercise for 40 seconds + 20 seconds rest and then move on to the next exercise. After the end of the circle, we make a stop for 1-2 minutes and start the circle again from the first exercise. We repeat the exercises in 3-4 circles (for starters, you can do 1-2 circles, see how you feel). If the exercise is performed on two sides, then we perform first on one side, then on the other. Each circle will take you 7-8 minutes.

Day 1

2. Pulling up dumbbells in the plank

4. Push-ups (possible on your knees)

5. Lunges in a circle (on both sides)

Day 2

1. Lunge on the spot (on both sides)

2. Breeding arms with dumbbells in an incline

5. Plank spider

6. Twisting to the side (on both sides)

Day 3

1. Diagonal lunges (possible with dumbbells)

2. Side plank (both sides)

Many girls want to be slim and beautiful. A well-designed training program for girls in the gym works wonders and transforms the body. Literally in two or three months, you can tighten your muscles, lose fat, pump up your buttocks.

Training goals and program features

Girls come to the hall with different purposes. The training programs will depend on what the task is.

It can be presented in the form of a table, you can paint everything by day - as you like. The main thing is that you have everything written down.

This is very convenient, especially when you have taken a break and want to continue training again. A good memory is great, but after a month you will forget how many times and with what weight you did a particular exercise.

If a trainer is working with you, he should track the dynamics of your weights, the progress of results, changes in your body weight. If there is no coach, all this needs to be done by you.

And also you need to know the technique of the exercises that you will do. Understand what each exercise is for in order to perform it as well as possible. The most difficult thing is to find the optimal load.

Features of the first workouts, load dosing

The very first workout should be easy, otherwise you will lose the desire to continue to practice. Muscles that are not ready for stress can be injured. Especially in the case of training for women, this must be taken into account. Although their body is more enduring than that of men, it is more fragile.

In the first month, you need to carefully add weight, observing the condition of the girl. If training is easy for you, you don’t even sweat, it loses its meaning. If in the middle of a workout you find that you have no strength, the load is too much.

But if after a workout you go home completely exhausted - this is the right program! If the training program is aimed at keeping fit, you can not bring yourself to such fatigue.

Change of exercises

To achieve the best result, it is recommended to change the entire program once a month or partially replace the exercises. Muscles get used to loads, and then stop responding to them. If, of course, the load is removed completely, regression will begin. And with stable exercises, weights stop growing, muscles too. Something new is required.

You can also diversify the program in this way: once every 2 weeks, change one exercise to another. For example, today you did a leg press, and next time you do lunges with dumbbells. Alternate this several times, then change these exercises to plie squats, do it for a couple of weeks.

Muscles love variety!

The main controversy on the topic

Fear of pumping

A man's natural testosterone level is 15 to 20 times higher than a woman's. Nevertheless, even the guys do not always manage to swing normally. What to say about girls? Are you afraid that your biceps will become larger in volume than your boyfriend or husband? You should not worry, not the level of the hormone.

It is testosterone that activates anabolic processes in our body. It is he who is responsible for muscle growth (along with growth hormone, of course, from which absolutely everything in our body grows).

Conclusion - practice boldly, swing and do not be afraid of anything!

Barbell or dumbbells: do girls need it all

Since there is not enough testosterone in the girl’s body for pronounced muscle development, the question arises: is it worth it for the female to lift the barbell, do the base, try to pump up muscles, like in men?

Today you can meet girls who have more developed muscles than men. This result was obtained in an unnatural way. What can be achieved without doping: relief, a slight increase in volume, a good increase in strength and endurance.

And all these results will give you dumbbells and a barbell. Basic and additional exercises will help you become stronger. And calorie consumption and muscle tone in parallel with this will give you a beautiful body!

If you want a minimum percentage of fat, you will need to radically change your diet, count every calorie. At the same time, retaining the protein component. Otherwise, you will just lose weight.

How to eat if you go to the gym

The nutrition scheme is simple and determined by the goal of your training:

• Weight gain - the ratio of BJU is on average 30, 20, 50%, respectively.
• Weight loss - BJU 45, 35, 10%, respectively.
• Weight maintenance - BJU 30, 30, 40%.

Do I need to drink gainers, proteins?

The organisms of a man and a woman differ slightly from each other, from the point of view that the regulation of physiological processes is carried out due to the same hormones, the opposite sex has nothing new and unique in biochemical terms.

Why not take sports supplements? Girls also need amino acids, vitamins, proteins, unsaturated fatty acids. They just need something to compensate for the loads received in training.

Almost any woman who decides to work out in the gym is faced with the question of choosing a training program. To compile an effective set of exercises, it is necessary to take into account the purpose of future training, the state of health, and whether there is experience in training on simulators and with weights.

Programs for weight loss and weight gain differ in the selection of exercises, intensity and volume of aerobic exercise.

The hormonal background of a woman affects the result of exercising in the gym. The female body has a low level of testosterone, so the set of muscle mass is slow.

During menopause, women are forbidden to carry out strict diets that disrupt the production of testosterone.

Excess estrogen disrupts fat metabolism in the direction of weight gain and reduces the effectiveness of weight loss programs. Active cardio training, leading to a significant loss of body fat, can disrupt the flow of menstruation. If they are accompanied by pain, classes in the gym should be temporarily stopped.

Warm up

Any workout begins with a set of exercises to warm up the muscles and prepare the body for physical activity. The warm-up includes light aerobic exercise on a treadmill or exercise bike.

To increase the mobility of the joints and spine, tilts are performed and torso twists, swings or circular motions of the arms and legs. An effective warm-up complex increases body temperature and pulse rate. The last stage of the warm-up is stretching the muscles and ligaments.

Stretching exercises

To warm up the pectoral muscles, clasped behind the back, the arms are extended and raised to the ceiling. In order for the back muscles to stretch, you need to grab the support with your hand, bend over, and take the pelvis back, straightening your legs.

If you raise your arm up, then bend and pull the elbow to the opposite shoulder, the triceps will get a good stretch. Tilts to touch the floor with brushes stretch the hamstrings, lower back and buttocks. To warm up the thigh muscles, you need to bend the leg at the knee so that the heel looks up, and then pull it up and towards you with your free hand.

Features of training for beginners

For women who are going to the gym for the first time, exercise on simulators should be included in the training program. The main goal of the first lessons is to develop the correct technique for the safe exercise.

The muscles of beginners do not know how to contract effectively, therefore, exercises with an exhausting load and the use of significant weights are not allowed. To perform basic exercises with a barbell and dumbbells, a woman should learn to consciously keep her pelvic floor muscles in tension, especially when loading the body in an upright position.

Features of training for women after 40 years

The training program in the gym for women should take into account the physiological changes that occur in the body after 40 years. To maintain muscle mass, two sessions a week are enough, in each you need to perform from 4 to 8 exercises, trying to involve all muscle groups.

The intensity of training should be limited due to poor elasticity of the ligaments and tendons.

Age-related changes affect the accuracy of performing movements, therefore block simulators, dumbbells and fitness equipment are used in the classroom. It is advisable to update the training program monthly so that the body does not get used to monotonous movements and loads.

Do women need barbell and dumbbell exercises

It must be remembered that well-developed muscles are responsible for correct posture, elegant gait and appearance in general. Only by working with a barbell and dumbbells of moderate weights, a woman will build up and achieve muscle elasticity, for example, the buttocks.

Properly selected load when exercising with free weights has a positive effect on the work of the heart muscle and blood vessels, as well as on the relief of the body. Multi-joint exercises with a barbell and dumbbells allow you to maintain muscle tone while exercising at home.

Do not be afraid of a significant increase in body weight when working with large weights, low testosterone levels in the female body protect against this problem.

First workouts for women: weight loss

Based on the principle of "do no harm", the weight loss training program should be adapted to the physical and age characteristics of the body. For this, in the first lessons they give a test load.

If the implementation of the planned number of repetitions is difficult, you need to reduce one approach in the entire complex or in those exercises that are especially difficult to handle.

In the first month of training, aerobic exercise should be given after doing exercises on simulators.

At the same time, it is necessary to control that the pulse does not leave the fat-burning zone. To calculate the lower and upper boundaries of the zone, you need to subtract age from 220, and then calculate 60 and 70%.

First workouts for women: gaining muscle mass

The main task of the first workouts when gaining weight is to master the correct technique for performing exercises, and to involve the complex of small stabilizer muscles in the work. Therefore, you can not immediately lift heavy barbells and dumbbells, the working weight of the shells must be increased in subsequent workouts.

In the initial classes, it is enough to perform exercises on simulators with a moderate load, 2-3 sets of each. In the warm-up set, more repetitions are performed with less weight, the load increases with each subsequent approach. The duration of the lesson varies from 30 to 50 minutes, depending on the physical capabilities of the woman.

The best exercises in the gym

Training programs for men and women are significantly different. In the gym, ladies, as a rule, strengthen their muscles, giving them a beautiful appearance, so basic and isolated exercises should be included in the training complex.

On the back

Lever thrust in the simulator significantly loads not only the latissimus dorsi, but also the trapezius muscles of the back. This simulator will successfully replace the barbell or dumbbell row to the stomach.

The upper back area is effectively worked out by pull-ups and vertical traction to the chest on a block simulator. To work out the lower back, it is customary to perform a deadlift with a barbell, an alternative to which is hyperextension, especially for problems with the spine.

On your feet

The classic barbell squat is one of the most effective exercises. to work out the entire complex of leg muscles. Women with weak backs or spinal problems should squat in a hack machine and also do leg presses in a machine.

To increase the tone and increase the volume of the gluteal muscles, you need to regularly do lunges with dumbbells, as well as leg extensions in the simulator. Women should not forget to load the calf muscles by performing standing calf raises.

On hand

Dumbbell overhead extensions and push-ups are popular shoulder extensor exercises. If the triceps are a problem area, then they are additionally worked out by extending the arms on a block simulator and doing bench presses with a narrow grip.

A beautiful shape and volume of the biceps will be provided by bending the arms with a barbell while standing. Dumbbells provide an opportunity to load the biceps of the shoulder muscle in a tilted position, and bending on the biceps machine increases the intensity of training on the hands.

On the press

A woman should initially perform regular and reverse crunches while lying on a bench to prepare the abdominal muscles for more difficult work. The intensity of the training is increased by working on a press machine and twisting on a block simulator.

For women who are going to the gym for the first time, exercise on simulators should be included in the training program.

The fat layer in the lower abdomen is reduced by lifting bent legs in a simulator that has stops for the elbows. The muscles of the press, which are responsible for the slimness of the waist, work well on the torso machine and turns of the torso with a body bar.

Workout table in the gym for women

Gym workout program
No. pp	Name of the exercise	Approaches	repetitions
Workout 1 (for muscle tone)
		5 minutes
1	Lever pull in the simulator	3	10-12
2	Vertical traction on a block simulator	3	15
3	Press on the chest in the simulator	3	10-12
4	Breeding hands with dumbbells lying on a bench	3	15
5	Leg press in the simulator	3	10-12
6	Information legs on the simulator	3	15
7	Leg curls in the lying machine	3	15
8		3	12-15
9	Regular twists	3	20
10		3	50
11	Walking uphill on a treadmill	30 minutes
Workout 2 (Circuit)
	Warm-up: orbitrek	5 minutes
1	Horizontal traction on a block simulator	3	15
2	Dumbbell press lying on a bench	3	15
3	Standing dumbbell curls	3	15
4	Extension of arms on a block simulator	3	15
5	Leg extension on the simulator	3	15
6	Information legs on the simulator	3	15
7	Lifting bent legs on the simulator	3	15
8	Orbitrek	30 minutes
Day of rest
Workout 3 (strength)
	Warm up: exercise bike	5 minutes
1	Bench Press	4	10
2	Squats	4	12
3	Rod pull to the belt, standing in an inclination	4	10
4	Standing barbell curls	4	10
5	Extension of the arm with a dumbbell up	4	10
6	Deadlift with barbell	4	12
7	Reverse crunches	3	15
Day of rest
Workout 4 (working out problem areas)
	Warm-up: orbitrek	5 minutes
1	Lunges with dumbbells	3	15
2	"Buttock Bridge"	3	20
3	Breeding legs on the simulator	3	20
4	Bench push-ups	3	15
5	Bent Over Dumbbell Extensions	3	15
6	Extension of arms on a block simulator with a rope handle	3	15
7	Oblique twists lying on the floor	3	20
8	Torso twists with bodybar	3	50
9	Lateral torso	3	20
10	exercise bike	20 minutes
Cardio workout (60 minutes)
1	Warm up: walking on a treadmill	5 minutes
2	Orbitrek	15 minutes
3	Interval walking on a treadmill	35 min
4	exercise bike	10 min
5	Cooldown: Walking on a treadmill	5 minutes
Day of rest

Circuit training

The circuit training program in the gym is used by women to reduce weight without losing muscle mass. Circuit training consists of 6-10 exercises covering the entire muscles of the body, sometimes the muscles are worked out locally on different days.

In each approach, the exercises are performed alternately for 10-15 repetitions, at a fast pace and without a break. To get a tangible result, you can not practice to failure, and you should also follow the technique and have experience in training.

cardio training

Cardio training involves any aerobic exercise that increases the heart rate and is aimed at burning subcutaneous fat.

The well-equipped fitness club offers a wide range of aerobic equipment:

• Treadmills,
• exercise bikes,
• orbitreks
• rowing simulators.

Cardio training is long in time, you should start with walking, which gradually increases the load on the heart. For classes, one or more simulators are used, with different working hours on them.

Split workout

The essence of the method is the separate training of muscle groups during the week. So on Monday they load the biceps and back muscles, on Wednesday - the quadriceps, calves and shoulders, and on Friday they leave the pectoral muscles and triceps. The session consists of several exercises for each muscle group, the number of sets and repetitions determines the ultimate goal of the training program.

Split training is effective for gaining mass or body shaping, and with weight loss - for targeted study of problem areas. The system of separate training is not suitable for those who have just started exercising or often skip classes.

Power training

For women, the strength training program in the gym is made up of basic exercises, taking into account the physique and age characteristics. The main part of the workout includes 5-6 exercises performed in three sets.

Working out the muscles for 8-10 repetitions, with breaks of no more than 90 seconds, increases the level of testosterone in the blood, which stimulates the subsequent increase in body weight. The weight of the weights should allow you to perform the planned number of repetitions without violating the correct technique. If the next day you feel stiffness of the muscles, at the next workout you need to slightly reduce the working weights.

Proper nutrition during active training

The calorie content and composition of the daily diet should be consistent with the goals of training in the gym. When training for weight loss, a strong reduction in caloric intake should not be allowed so as not to disrupt the metabolism in the body.

When gaining weight, protein is consumed at the rate of 2.5 grams per kilogram of "net" body weight, that is, without taking into account the weight of fat. Most of the daily protein should be eaten after training and in the evening.

Carbohydrates are a source of energy, as well as an important component of muscle growth, so they account for up to 50% of the daily caloric intake. The diet includes slowly digestible carbohydrates and fruits, which are eaten before lunch and an hour before class.

Fats should not be excluded from the diet, but they should not be abused, so as not to increase the amount of subcutaneous fat. All the main components of nutrition are divided into three main meals and two low-calorie snacks.

Do women need proteins and gainers

A woman who wants to gain weight or lose weight aesthetically should supplement her diet with sports supplements. Nutrient mixtures consisting of 50% or more protein, called proteins, are added during training for muscle growth and during strict diets.

Protein shakes are easy to digest, help fight hunger, and provide the body with essential amino acids to grow and maintain muscle fibers.

Gainer is a carbohydrate-protein mixture that fully restores after physical activity, but is not desirable for problems with rapid weight gain. Women with a lean physique, or who are not able to eat regularly, the daily diet must be balanced with a gainer.

Important: protein is unhealthy if consumed improperly, so when choosing a sports supplement, you should consult with a professional instructor or doctor.

Sample menu for 3 days for women

On the day of strength training, nutrition takes into account the body's need for protein and carbohydrates to work with increased intensity. An important meal is a snack 30-60 minutes before training.

It is desirable to divide the morning snack into two meals, and dinner includes slow carbohydrates to restore muscle glycogen:

• Breakfast - an omelet from a couple of eggs and oatmeal in milk.
• Snack - a glass of fruit juice.
• Snack - a small apple or tangerine.
• Lunch - a portion of boiled fish with rice and vegetables.
• Snack - cottage cheese or drinking yogurt.
• Before training - a small banana.
• After class - a gainer or protein shake, depending on the time of training.
• Dinner - poultry, vegetable salad with broccoli, a piece of bread with cereals.

On the day of rest, the diet should provide full recovery and growth of muscle mass:

• Breakfast - Bake pasta in the microwave with cheese and an egg.
• Snack is a juicy fruit.
• Snack - green tea with dried apricots or dates.
• Lunch - beef chop, buckwheat porridge, fresh tomatoes and cucumbers.
• Snack - 30 g of muesli with yogurt.
• Dinner - lean meat, vegetable stew.
• Before going to bed - low-fat kefir and 1/2 teaspoon of bran.

Nutrition on the day of cardio training creates the conditions for achieving maximum fat burning. Do not eat any food before and for an hour after class.

The menu should include only slowly digestible carbohydrates, and for dinner - protein foods:

• Breakfast - rice with vegetable salad.
• Snack - vegetable salad.
• Lunch - lean meat, some buckwheat porridge and fresh vegetables.
• Snack - unsweetened yogurt with 1/2 tea bran.
• Dinner - cottage cheese casserole and unsweetened yogurt, as an option - a protein shake.

When to expect the first results

An excellent result of a month of hard strength training is about 400 g of new muscle mass. By building no more than 100 g of muscle per week, women should not expect an immediate visual effect when gaining mass.

The effect of daily exercises on increasing tone becomes noticeable after two weeks.

Muscles maintained in constant tension look voluminous and more prominent.

The first results in the gym are most quickly achieved by women who want to lose weight. This requires a training program that combines strength and aerobic exercise, and adherence to a proper diet.

Visible results appear after just a few regular sessions.. Reducing your daily calorie intake and high intensity training allows you to lose up to 1 kg of excess weight per week.

The training program in the gym should be consistent with the goal that a woman sets for herself. The intensity of classes is selected taking into account the age-related characteristics of the physiology and physical capabilities of the woman.

So that the first results of training are not long in coming, it is necessary to carefully compose and strictly observe the diet. The advice of experts will help you avoid mistakes in nutrition and choose the right sports supplements.

Gym training program for women: video

Training program for beginners, see the video clip:

3-day split program, see the video: