The best exercises for girls at home. Training program for girls at home. What are the most common mistakes women make at the gym?

Despite the fact that every girl dreams of a perfect figure, due to various circumstances, not all women have the opportunity to regularly visit a fitness club, paying for expensive classes with a personal trainer. But this does not mean at all that you need to abandon your goal, forgetting about the dream of acquiring a slender, elastic and attractive body. You can train, and no less effectively, at home, with minimal adaptation, or with nothing at all, except your desire.

In the article I will talk about some exercises for girls, doing which at home you will look 100!

What do you need?

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

Dumbbells are needed in order to work out more efficiently, jump rope - to reduce the amount of fat in the body. But, we repeat, if for some reason it is not possible to purchase equipment, you can effectively train without various fitness attributes, from which, when right approach you can stop exercising altogether.

Let's face it: there is no perfect training complex suitable for every girl.

Training gives results only when the training program is individually designed for you. Therefore, decide on your goals by choosing the exercises that you need in the first place. The ideal workout involves working out the whole body. But at the same time, you need to prioritize, focusing on your problem areas.

We train the buttocks and legs

Most often, by driving something like “exercise for girls at home” into the search engine, the fair sex wants to improve the shape of the buttocks and legs. Cellulite is a common problem even among those women who are overweight, in general, do not differ. And cellulite, like flabby buttocks or sagging skin on the legs, can be corrected with some effective lower body exercises. Here are the most effective of them:

Squats
Lunges
jumping out
Alternate hill climbs
Rises on socks

Perhaps the following statement will not be appreciated by many girls, but we still dare to tell you that the exercise itself is not as important as the muscle volume that is included in the work when performing the movement. Here are five of the most voluminous and effective movements that you need to use depending on the problem that has arisen. You can either forget about the rest of the exercises, or perform them in addition to this complex. You should not expect a special effect from the rest of the exercises, since they load our muscles much less.

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

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

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

Your EXAMPLE lower body workout plan should look like this:

Squats (lunges).
Alternate rises to a hill (every 2 workouts).
Jumping out.
Toe raises.

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

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

Twisting
Hanging leg raise
French Triceps Press

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

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

Other muscle groups can also be trained. In the absence of equipment and the desire, you can train the biceps with any weight that you can hold while doing curls. You can train your shoulders by doing dumbbell presses (with a bottle, a cat - whatever).

Your EXAMPLE upper body workout should look like this:

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

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

Video with a set of exercises for a girl at home

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

How to achieve success?

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

We are talking about the progression of loads, without which even the most effective exercise won't give any result.

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

Everything that we talked about today works mega-efficiently, but only on the condition that you increase the load at each lesson. Neglecting this condition, you make it impossible to achieve success when using any, the most effective training complex.

Sincerely, Vladimir Manerov

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

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

Why choose workouts for all muscle groups

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

The video shows the training program for girls in the gym

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

2. Lunges with dumbbells in hand

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

3. Dumbbell row to the belt with one hand

Technique:

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

4. Pull-ups

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

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

5. Bench press on an incline bench

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

6. Rod pull to the belt

Exercise scheme:

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

7. Block pull to the chest with a narrow grip

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

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

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

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

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

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

10. Book on the press

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

11. Deadlift

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

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

Strength training not only carves out a figure with beautiful smooth transitions, they increase the level of the testosterone hormone. This male hormone helps not only to pump up the right muscles and give an exciting appeal to the body, but also to cope with the load. And she is weighty.

Of course, if the purpose of training in the gym is to work on relief, and not to improve health and maintain physical fitness. Although, no doubt, the last motivation is no less important and also requires effort and self-control.

Regardless of what prompted the girl to step over the threshold of the gym, classes must be supervised by an instructor, according to an individual, well-designed training program.

But not everyone can afford a personal trainer, so there are approved training schemes-programs for girls of different levels of sports training and different effects on muscles.

The right program is a plan that works

where to start training?

The principle of trying everything and immediately leads to nowhere, like the first training to failure. It's not a woman's business to exhaust yourself to the limit. Instead of progress, you can easily overload your muscles by getting carried away with excessive sets and repetitions or training with excessive weights.

Caution and gradual increase in load is the first condition for future success.

Secondly, you need to start implementing the training plan with a general developmental set of exercises for all muscle groups. After getting used to the workload in 2-4 weeks, they will prepare for serious training. The third is to master the technique of performing exercises on simulators, otherwise you can get injured without achieving the desired result. Finally, it is useful to keep a personal diary, where to note what is planned to be done, how many times and, if weight is assumed, which one.

Beginner girls should not start classes on a split program, even if they are tempted to immediately start pumping up one or two “necessary” muscle groups.

This is more suitable for experienced athletes.

Warm up first

Start with a warm-up

Even if you want to fly up to the projectile and, without wasting time, proceed to the "pumping" part, this is unacceptable. There is an immutable rule - to start training on the program of any level with a warm-up. It is a mistake to neglect it, considering it an unproductive pastime. It will provide warming up of the ligamentous apparatus, muscles and joints, thereby protecting against injuries.

First, warm up in the cardio zone. 10 minutes shown followed by "uphill" on (ski) is fine too. By simultaneously using the hips, you can quickly get in shape on it. Pulse up to 100-120 beats / min. as a result of aerobic exercise for the benefit. Due to the influx of oxygen, blood supply to the muscles occurs, and cardiovascular and metabolic activity increases.

Stretching is an important part of the warm-up

good stretching is the basis of proper exercise

Dynamic stretching is needed to give elasticity to the muscles and mobility of the joints. Training them before the main workout helps to achieve the required range of motion of the arms, legs, and the greatest depth of squats. Usually these are simple tilts to the sides and forward, rotation of the arms, shoulders, lunges. It takes 8-10 minutes in time.

Stretching for a specific muscle group is also performed before the first approach when changing exercises.

How many sets, how many reps...

It all depends on the chosen program and the level of preparedness of the girl. It also matters which part of the body is preferable to train - the lower or upper. The muscles in the body of a woman are unevenly distributed, there are more of them in the lower zone, it is easier to progress there. To develop the chest and shoulders you need to strain more.

Another important factor to take into account is physiology.

Two weeks after menstruation, the body is much stronger than in the following days.

The intensity of exercises on and lower body, as well as quantitative indicators of approaches and repetitions, must be varied. This cycle of loads is called microperiodization.

Those who take into account the natural mechanism and observe sports periodization achieve powerful and lasting results.

No matter what indulgences are provided for beginners, classes in the gym are not school lesson physical education in preparatory group. There are other goals here, and you need to tune in to high-volume training with a short rest. This applies to both fitness and strength training. Underworking (light weights, few exercises, sets and repetitions) is equal to marking time, neither inflated buttocks nor abs will appear.

The average numbers are: 5-6 sets, each with 10-15 reps. On light training days, the number of sets is 3-4. For those who start training for the first time or come to the gym after a long break, there is a rule of fifteen repetitions.

You need to start with such a weight that you have enough strength for 15 repetitions for the first approach.

And do not do more than two approaches a day. By the next lesson, you will see how the muscles respond to the load. If you don’t get very sick, it is advisable to conduct a series of training sessions with the same load. The next approach to add after a few sessions.

Pauses between sets are small - 30-60 seconds. With severe fatigue, the rest period is allowed to be slightly increased, but the training cannot be reduced. Over time, the pauses decrease. The creation of new muscle fibers (anabolism) requires a large amount of exercise with an oxygen debt. The normal state is if the last exercises (subject to the correct technique) are really difficult to perform, but not to the limit - it is impossible to bring the muscles to microtears.

What is a "base" and why is it useful

basic exercises help to work out maximum amount muscles

A complex effect on the body is provided by the work of many muscles. Giving yourself an hourly “multi-profile” load is much more useful than an isolated one or two muscles. Biceps or chest can be pumped if everything else is already on the level. Therefore, local training is not for girls. Body building begins with basic, multi-joint exercises, allowing you to simultaneously work out the maximum number of muscles. This is the basis of strength training (the word "base" came from bodybuilding, and there from powerlifting). There are three such exercises:

with a barbell on the shoulders for the lower body. The squat has the highest sports rating. The following muscles are included in the work: buttocks, quadriceps, adductors of the femur, rectus and oblique abdomen, long muscles of the back. Mastering the rules of execution is a prerequisite.

Bench press to strengthen and tighten the chest. When working on a horizontal bench, the middle muscles of the chest are involved, on an inclined bench - the upper ones. With a wide grip, the extreme sections are loaded, a narrow grip corrects a sunken chest. The best thing golden mean- slightly wider than shoulders. The first set is warm-up, with light weight, the next 3-4 sets include 7-12 reps. Weight is selected individually. The weight rises on the exhale, falls slowly on a deep breath.

The most important for muscle development are the last 1-2 reps of the last set.

They are the most traumatic. It is necessary that a person belay nearby in case the trainee cannot cope with the weight.

simultaneously for the top and bottom, including the buttocks. This is a universal exercise performed with dumbbells or with a barbell in three variations: classic, sumo, on straight legs ( best exercise!). It is enough for girls to lift 12-15 kg, nothing more. It is better to start with 5kg, doing 5-10 squats in 3 sets.

At the initial stage, they have many advantages:

physiology; movements are consistent with the anatomy of the osteoarticular apparatus;
energy saving; less energy consumption due to the redistribution of muscle load;
a set of muscle mass in a shorter period; high cumulative workload contributes to more rapid strengthening ligaments and joints.

In the program for beginners basic exercises 80-90% of the training time is given. This is the main tool for the development of muscles, the foundation for building a muscular frame.

About programs and methods

Gyms abound with shells. It is impossible for a person who does not know all the subtleties of training to independently determine the program and choose exercises for a person who does not know all the intricacies of training. Even an experienced instructor may not immediately get to the point and ideally describe the training regimen in each case. Much is adjusted individually, empirically. But popular methods have already been worked out, they can be safely guided by coming to the gym.

Step by step weight loss program

losing weight correctly

This is the entry level, designed for three classes per week.

The first day

Warm up on a treadmill, 5-10 min. Jogging with is necessary to combat extra pounds. The pace of running is slow overweight start with a quick step. Gradually, at the same speed, increase the distance.

Special warm-up before squats (warm-up approach) to warm up muscles and ligaments with light weight 15 times (so as not to strain).

Squats. Start with two, then do three approaches. Working weight is selected individually. For example, with some weight they squatted 15 times, and the 16th was no longer possible ... This is the weight that is needed. Landmark - the sensations in the next workout.

Raise the pelvis while lying on your back. Descents and ascents alternate. During lifting, the feet rest on the heels. A month (twice a week) to work out the exercise without weight, 10 repetitions, 2-3 sets with pauses of 3-4 minutes. Then go to the power version with weights on the lower abdomen (once a week). The working weight is gradually increased until it is possible to lift it 10 times. Do 4 sets with 5 minutes rest in between.

Dumbbell press on an incline bench while sitting. Raising (exhaling) and lowering (inhaling) two dumbbells at the same time. The technique is practiced at low weight. Overloading is dangerous, you can dislocate your shoulder. Perform the same 2-3 approaches. The number of repetitions and weight by strength. If 12 kg will eventually be taken - excellent.

The working weight and the number of presses are selected for a weak hand.

Twisting on an incline bench. We make cubes on the stomach - we swing the press, performing concentrated bending. Two exercises - for the upper and lower (below the navel) press, 2 sets and 12 repetitions each. A month later, the same is done with weight on the chest - 1 time per week.

Ab exercises do not remove belly fat. This is achieved by overall weight loss.

Stretch: shoulders, triceps, abs, buttocks, thighs.

Second day

Treadmill.
Special stretching before the bench press.
Bench press (a scheme similar to the bench press). A narrow grip forms the muscles that push the chest.
The thrust of the horizontal block (with preliminary special stretching). When pulling the handle of the simulator to the stomach, exhale, while retracting - inhale. Scheme 2/3, weight up to 12 kg.
Stretch: triceps, pecs, lats, biceps.

Day three

Treadmill.
Vertical block pull to the chest or pull-up in Graviton. The last exercise is more effective. With the help of a counterweight, push-ups and plump ones are much more comfortable. The latissimus dorsi and biceps are loaded. Exercise is useful for scoliosis. Scheme: 2/3 to 10 pull-ups.
Lifting dumbbells from a seated position on an incline bench. Biceps are forming. Movements are smooth, without jerks, lowering is slower. The number of approaches is from 2, working weight is up to 10 kg.
Bench press on a vertical block simulator to the bottom. Triceps are being developed. Weight up to 10 kg, 2/3 approaches. Useful exercise for swimming, basketball, gymnastics, badminton.
Stretch: triceps, biceps, lats.

After the end of the workout, to restore muscle glycogen and additional insulin formation, you need to eat a sweet fruit or drink 200 ml of grape juice.

In this case, the muscles will not lose in size, and at the same time adrenaline and cortisol will decrease in the blood.

Video: How to lose weight on your own in the gym?

Weight gain program

weight gain exercises for skinny people

Rare skinny girls come to the gym for biceps. Most are concerned about the convex shape of the buttocks, elastic hips,. These places are the focus of training.

The sequence of exercises (there are seven of them) is as follows: on the press, lumbar, buttocks, legs, upper body.

Preference is given to working with free weights (barbell, dumbbells), not on simulators. In order to gain muscle mass, three training options are practiced, which can be alternated with two visits to the gym or performed three days a week. Warm up and stretch by default.

Option A

Twisting (on a Roman chair, incline bench, on the floor, on the upper block of your choice): 3/10-19 times;
Trunk tilts (back extension in the simulator,): 3/10-19 times;
Squats with a barbell (behind the shoulders and on the chest) or dumbbells: 6-12 squats in 4-5 sets (start with 2-3);
Push-ups (wide grip from the floor or on the simulator - chest press): 3-4 / 6-14 times;
Reduction of hands with dumbbells from a prone position on a horizontal plane (on the "butterfly" simulator, in a crossover): 3-4 / up to 15 times;
Pull-ups with a block to the chest or pull-ups behind the head with a wide grip: 4/8-15 times;
Pullover on straight arms (work with a cable in the upper block) or with dumbbells lying down: 3/12-15 times;

Option B

Raising the legs (in the hang, sitting in the simulator with emphasis on the elbows): 3/10-19 times;
Deadlift (forward bends with a barbell on the shoulders, classic with dumbbells): 4-5 / 8-15 times;
Lunges (with dumbbells, barbell, while walking): 4/8-15 times;
Barbell / dumbbell presses (from the chest, from behind the head while standing or sitting): 4/8-12 times;
Push-ups at the back of the bench: 4/10-15 times;
Bending the arms with dumbbells behind the head (French bench press) standing or sitting: 3-4 / 10-15 times;
Mahi arms to the sides from the hip to the horizontal (with dumbbells) 3/10-15 times;

Option C

Twisting lying on the floor with legs thrown over the "pedestal": 3/10-19 times;
Tilts on straight legs with dumbbells or a barbell on the shoulders (deadlift): 4/10-15 times;
Squats with two dumbbells or weight between the legs: 4-5 / 10-15 times;
Dumbbell (barbell) bench press lying or sitting in the simulator: 4-5 / 8-15 times;
Thrust of the lower (horizontal) block: 4/10-15 times;
Sitting vertical block pull alternately narrow and reverse grip: 4/10-15 times;
High thrust (lifting dumbbells / barbells to the chin while standing): 3 / 10-15 times.

Under the condition of proper nutrition, in 2-2.5 months, stubborn ones build up to 4 kg of muscle.

For advanced girls

Warm up;
Twisting to the pelvis: 5-6 / max. number (before burning in the press area);
Hanging leg raises: 5-6/max. number;
Squats with a barbell (on both surfaces of the thigh, buttocks): 5/10-15 times;
Deadlift: 5/10-15 times;
Thrust of the upper block (on the muscles of the back): 5/10-15 times;
Bent Over Row: 5/10-15 reps;
Bench press, narrow grip (on arm muscles): 5/10-15 times;
Lifting the bar for biceps: 5/10-15 times;
Mahi dumbbells to the sides (on the shoulder girdle in a complex): 5/10-15 times;
Pulling the bar to the chin: 5 / 10-15 times.

For beginners

beginner program

The first month of training is the hardest. Still weak muscle tone, the cardiovascular system not prepared for sports loads, which interferes with exercise excess weight... Therefore, the entry into the operating mode is gradual, according to an adaptation scheme. So, on the first day they do one approach with a minute rest in between, in the second - two approaches and with a reduced pause for recovery up to 50 seconds. From the third day the program has been running without changes.

Cardio load (treadmill, elliptical trainer,) - 10 min.;
Warm-up with stretching - 10 minutes;
Hanging knee lifts on the horizontal bar: 3 / up to 20 times;
Leg extension and flexion at the knees while sitting and lying down: 3/10-12 times;
Women's barbell squats: 3 / up to 20 times;
Retraction of the leg back (on a bench, in a crossover, block simulator): 3 / up to 25 times;
Leg swings to the sides (with the cuff of the lower block attached): 3 / up to 25 times;
Hyperextension (emphasis under the hips): 3/10-15 times;
Pulldown of the vertical block to the chest (reverse grip): 2/10-12 times;
Classic dumbbell bench press or folding hands on a "butterfly": 3/10 times;
French bench press (dumbbell behind the head) sitting: 2/10-12 times;

After 12-15 workouts, they give rest to the muscles and recovery time up to 7 days.

Common mistakes newbies make at the gym.

Emphasis on legs and buttocks

strengthen buttocks and legs

Squat with weight on the shoulders (body bar, bar)- the best exercise for pumping legs and buttocks. The gluteal muscles work at the very bottom. When standing up, when the thighs become parallel to the floor, the quadriceps femoris muscles bear the load. Therefore, to jointly pump up the buttocks and thighs, deep squats with full extension are performed. Without weights: 3 / 20-25 reps, with free weights: 3 / 10-15 reps.

Lunges. They create the shape of the buttocks lunges forward. For circular fat burning, lunges back with alternating rise to a chair are useful. Without weight: 3/15 reps each with the left and right leg. With dumbbells or barbell 3/10.

Deadlift on straight legs (Romanian deadlift). With a flat bottom, exercise should be given special attention. It forms the back arch, develops the buttocks and develops the hamstrings. Without weights: 3/20-30 times. In the power version 3/10-15 times. If there are problems with the spine, the analogue is hyperextension.

Glute Bridge(tearing off the pelvis from the horizontal plane from the prone position). This is an isolation exercise for the buttocks. Without weights: 3/20-30 times. With a bar or barbell on the pelvic area: 3/10-15 times.

Split program for strong arms, shoulders, back

split program for advanced girls

Split programs are designed for girls who have been training for over two years. Split schemes are separate cyclically repeated workouts for muscle groups, separated by days.

The training begins with a visit to the cardio zone, followed by a warm-up approach to warm up the muscles.

Shoulder development:

standing french press: 3/10-12 times;
dumbbell bench press sitting on a bench with a back (grip from yourself): 3/10-12 times;
Arnold press (with rotation of the wrists): 3/10-12 times;
dumbbell pull to the chin: 3/10-12 times;
lifting dumbbells to the sides and in front of you: 3/10-12 times.

Back development (wide grip):

pull of the upper block to the chest and behind the head: 3/10-15 times;
pull-ups: 3/10-15 times;
bent over row: 3/10-15 reps.

Second day - development of hands

pull-ups with a reverse grip 3/10 times;
California bench press (with a turn of the elbow to the body): 3/10 times;
standing barbell curl: 3/10 times;
extension of arms while standing (on a cable simulator): 3/12 times.

The break between sets is extended - 2 minutes.

The main training time is 1 hour-1 hour 10 minutes.

Complete 3 day workout program

we connect the maximum number of muscles to work

Three times a week every other day is an optimized regimen for girls who work out in a fitness center or “gym”. The body needs to be given rest to recover, in addition, muscles grow precisely in a state of rest. The principle of the layout of exercises is based on the sequential loading of muscles. The choice of exercises is determined by their ability to involve as many of them as possible in the work.

Monday Tuesday)

Warm-up (any cardio equipment) 10-15 minutes.

On the muscular corset of the back:

Vertical block pull: 2-3/12 times, weight 10-15 kg.
Horizontal block pull: 2-3/10 times, weight 10 kg.

For chest muscles:

Breeding dumbbells lying down: 3/10 times, weight 3 kg.

For the relief of the hands:

Lifting dumbbells for biceps: 3/15 times, weight 3 kg.

To strengthen the upper and inner thighs:

Reduction of legs on the simulator: 2/20 times, weight 15-20 kg.
Leg extension on the simulator while sitting: 3/12 times, weight 10-15 kg.
Bending the legs on the simulator lying on the stomach: 3/15 times, weight 15 kg.

On the muscles of the lower back and buttocks:

Hyperextension: 3/12 times.

For abdominals:

Twisting: 2/12-15 times.
Warm up on a treadmill or elliptical trainer for 15 minutes.

Wednesday Thursday)

Warm up 10-15 minutes.

On the back:

Vertical block pull: 3/12 times, weight 10-15 kg

For back and arms:

Breeding dumbbells lying on the stomach: 3/10 times, weight 4 kg
Bench press in the simulator (bench press): 3/10 times. Start without weight.

On the shoulder girdle:

Dumbbell bench press from the shoulders up while sitting: 3/10 times, weight 3 kg

For thighs and buttocks:

Leg press (replacement of squats for problems with the spine): 3/10 times. Start without weight.
Plie squats (with a dumbbell between the legs): 3/15 times, weight 6 kg.
Lunges (squat "scissors" with dumbbells): 3/20 times, weight 3 kg.
Hyperextension: 3/12 times.
(twisting): 3/15 (2/12) times.
Warm up on a treadmill or (if you need to lose weight) up to 15 minutes.

Friday Saturday)

Warm up 10-15 minutes.
Vertical block pull: 2-3/10 times.
Horizontal block pull: 2-3/10 times.
Bench press in the Hammer simulator while sitting: 2/10 times.
Leg press with different leg position 3/10 reps.
Leg extension in the simulator: 3/12 times.
Bending the legs in the simulator: 3/15 times.
Straight-legged barbell row: 3/15 reps without weights.
Smith machine lunges or hyperextensions: 3/12 reps.
Twisting on a bench with an inclination down (on a fitball): 3/15 times.
Warm-up on a stationary bike or treadmill (if you need to lose weight): up to 15 minutes.

This program is designed for three months, then a new complex is selected.

How long to practice and when to expect results

When training in the gym, everyone pursues their own goal: to lose weight, gain weight, build muscle or increase endurance. Accordingly, the results have to be evaluated according to various criteria. For example, if you wanted to build muscle mass and increase strength, a centimeter tape will show the result, the scales and a mirror will reflect the process of losing weight. By following the schedule and proper nutrition the effort expended will begin to pay off in 6-8 weeks.

Keep in mind that muscles develop in different ways. So, cubes on the stomach appear much later than the biceps on the arms. Many changes are generally difficult to notice quickly by eye. But patience and hard work will be rewarded. It happens that some exercises performed are chosen incorrectly and hinder the achievement of the expected result. Then you need to adjust the program and keep moving forward. Make training an integral part of your life and the result will come.

If you are young and full of energy, you want to be active and attractive to the opposite sex, then you definitely need to take care of your figure.

You can use a specially designed set of fitness exercises for girls. This technique can be used without leaving home.

Specially designed workouts at home will help you lose extra pounds in a quick period of time and form a beautiful and graceful figure that will delight you and those around you.

The bodies of men and women are very different from each other in their structure. Biochemical metabolic processes in the body of men and women are very different and have a lot of specific features.

If a man is passive, he uses a large number of beer, then the level of estrogen in him increases, and testosterone declines. In men, extra deposits appear on the hips and a beer belly is formed, the male figure begins to resemble a female one.

This is not normal and such processes in the body of a man need to be fought. Do a lot of exercises and exhaust yourself physical activity to bring your body back to normal.

The female half of the population also has the male sex hormone testosterone, but it is 20 times less than in men. This testosterone in women is quite enough to bring their figure into a toned and elastic body.

Home exercises for girls are very different from home exercises for men. Exercises for girls at home are much less and they are more gentle than for men.

At home, you can do the same exercises for girls as in the gym.

Aerobics.
Classic cardio.
Circuit training through gymnastics.
Yoga practice.

Abdominal tightening exercise

In order to tighten your tummy well and form a beautiful and correct press, you can use a set of simple and outstanding exercises that any girl will repeat.

We raise the body lying down, slightly bending the knees at the legs.
We take turns lying down and raise our legs.
Lying, closing your legs together, slowly raise them and lay them on the floor. Do the exercise at least 10 times.
Raise the body with legs raised up.
We perform the twisting exercise from a prone position.
Twisting sideways lying down - stretching out our hands, we reach them to the heel, twisting the lower back. Place the right hand on the right heel, left hand on the left heel.

The lower press for girls is also not a problem. There is no separation between the upper and lower abs, it is one rectus muscle. But depending on the load received, the abdominal muscle acts unevenly.

In most cases, many girls work on the upper abdomen, but there are special exercises that can help you get rid of excess fat in the lower part of your tummy.

To do a lower abs strengthening exercise:

Lie on a hard surface and lean on your forearm. Pull the knee to the stomach, pull on the socks and straighten the legs one by one. First one leg, then the other, at least the exercise must be done 10 times.
We do the next exercise in the same way, only we pull both legs towards us and evenly unbend the knee. This exercise is also done 10 times.
We perform an exercise called scissors. You need to lie down on your elbows. Straighten your legs forward and cross your legs at a fast pace, then the left, then the right, alternately changing legs.
From a prone position, leaning on your elbows, raise your legs up. Alternating legs. We try not to bend our legs at the knees, stretch our socks.

When performing these simple exercises, you will soon feel how your lower abdominal muscles are strengthened.

Muscle exercises

This is also a kind of effective set of exercises for girls who want to lose weight.

Thanks to these exercises, you can quickly tighten and strengthen your muscles and get rid of excess weight.

The set of exercises includes circuit training. Most girls say it's a good option lose extra pounds.

But in order to lose weight, it’s not enough to do gymnastics alone.

You need to have willpower and force yourself to eat less fatty and floury foods, as well as sweets, and then you will achieve positive results.

A set of exercises

Jump squats - you need to do at least 10 jumps in one place. To do this, put your feet straight and try to jump up while stretching your socks.
Jerk of the knees to the chest while lying - you need to stand on your hands, as in push-ups. Put your legs wider, lift your pelvis up. In turn, pull your knees to your chest.
Jump rope, jump on your toes.
Lying try to equally raise the body and legs.
Raise your pelvis while lying on your back.
Raise your pelvis upside down.
Lying on the floor and leaning on your elbows, kneel and take your legs back one by one.
Do scissors from a prone position.

And soon you will see that the excess weight is gone and the body is tightened and has acquired the desired shape. But also don't forget about proper diet when you lose weight and then you will succeed.

Photo exercises for girls

What are the benefits?

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

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

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

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

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

Cons of working out at home

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

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

Necessary equipment

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

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

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

Girls for classes may come in handy:

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

Training schemes

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

An example of a weight loss program

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

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

Example of a program for relief

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

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

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

rules

When losing weight

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

To acquire terrain

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

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

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

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

Sports doctor, nutritionist, rehabilitation specialist

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