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 to three months you can tighten your muscles, lose fat, pump up your buttocks.
Girls come to the gym with various goals. Training programs will depend on what the task is.
The objectives of the gym classes can be as follows:
Women's training and men's training differ in terms of workload. But in this case, in order to lose weight, both sexes engage in sweat, no indulgences!
You always need to make different programs for beginners and those who are already that time continues to engage. Any set of exercises in the gym for girls should be individually selected. Any fitness program should include an introductory period lasting from 2 weeks to a month.
To achieve the goal, you need to do 3-4 times a week.
For example, you can offer the following set of exercises for girls aimed at losing weight:
Then the third.
Exercises are done intensively, between sets you can rest for 40-60 seconds, between exercises - 60-90 seconds.
If you want to build training in the gym according to the circular type, you can choose 3 exercises and do them in a row. In one approach, you will do exercise 2, 3, 4, for example, then rest for 60-90 seconds. Then again do these exercises 15-20 times.
In total, 4 approaches can be performed.
Circular training will be more effective for burning fat than classical approaches.
You can not do exercises with a barbell for girls for weight loss: you can replace them with exercise machines. But if you are going to conduct strength training, the bar should become your best friend.
For girls in the gym, all the conditions for building their body are created.
You can build muscle, strengthen them, make a relief. The training program for beginner bodybuilders will look like this:
Do not forget to eat as required by the rules for gaining muscle mass, otherwise training in the gym will not give the desired effect!
The training plan in the gym for girls in order to maintain physical fitness may be:
Such a program for training in the gym for girls allows you to maintain strength and external indicators, to be in good shape all year round. The main condition - do not increase weight. Then the muscles will not grow.
Of the exercises for girls, it is possible to note the reduction and spreading of the legs - just the problem areas of the outer and inner thighs are trained.
For the girl, in addition to the training program with simulators, there are many options for exercise. You can do circular workouts by combining different exercises.
Weighting agents play an important role in training for women. Various abductions of the legs with them, running and other exercises allow you to load the necessary parts of the body well.
Raising and abduction of legs can be done while standing on a fitness mat.
You can alternate this exercise with something else. Nevertheless, exercises for girls are best performed on simulators - this is convenient, saves time and better pumps the desired area.
You can give just a cardio load for 45 minutes three times a week. Training for girls in this format will help to lose extra pounds.
In a gym, you can carry out crossfit training - this is the optimal combination of weight loss for stamina and strength.
To always be aware of your achievements, to know what you did at the last training and plan the next, you need to keep a training diary.
It can be presented in the form of a table, you can paint everything by the day - to whom it is more convenient. The main thing is that everything is written down for you.
This is very convenient, especially when you took a break and want to continue training again. A good memory is excellent, but after a month you will forget how many times and with what weight you have done a particular exercise.
If a trainer is engaged with you, he must track the dynamics of your weights, the progress of results, changes in your body weight. If there is no trainer, you need to do all this.
And also you need to know the technique of exercises that you will do. Understand why each exercise is necessary in order to perform it as well as possible. The most difficult thing is to choose the optimal load.
The very first training session should be easy, otherwise you will lose your desire to continue training. Unwilling muscles can be injured. Especially in the case of training for women, this should be considered. Although their body is more resilient than the male, but it is more fragile.
In the first month, you need to carefully add weights, 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 heavy.
But if after training you go home absolutely exhausted - this is the right program! If the training program is aimed at maintaining shape, you can not bring yourself to such fatigue.
To achieve a better result, it is recommended to change the program entirely once a month or partially replace the exercises. Muscles get used to the loads, and then stop responding to them.
If, of course, the load is removed completely, regression will begin. And with stable exercises, the weights stop growing, and so do the muscles. Something new is required.
You can 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 do lunges with dumbbells.
Alternate this several times, then change these exercises for squats or do it a couple of weeks.
Muscles love diversity!
A man's natural testosterone level is 15-20 times higher than that of a girl. Nevertheless, even the guys by no means always manage to swing normally. What to talk about girls? Are you afraid that your biceps will become larger in volume than your boyfriend or husband? In vain you worry, the wrong level of the hormone.
It is testosterone that activates the 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 - do it bravely, swing and don't be afraid of anything!
Since the girl’s body is not enough testosterone for pronounced muscle development, the question arises: is it worth the female sex to lift the barbell, make a base, try to build muscle, like men?
Today you can meet girls who have more developed muscles than men. Such a result was obtained unnaturally. What can be achieved without doping: relief, a slight increase in volumes, a good increase in strength and endurance.
And all these results will give you exactly dumbbells and barbell.
Basic and advanced exercises will help you become stronger. And the calorie consumption and muscle tightness will give you a beautiful body at the same time!
If you want the minimum percentage of fat, you will need to radically change your diet, count each calorie.At the same time, preserving the protein component. Otherwise, you will just lose weight.
The nutrition scheme is simple and determined by the purpose of your training:
The organisms of men and women differ slightly from each other, from the point of view that the regulation of physiological processes is carried out due to the same hormones, nothing new and the opposite sex is not unique in biochemical terms.
Why not take sports supplements? Girls also need amino acids, vitamins, proteins, unsaturated fatty acids. They also need to somehow compensate for the loads received during training.