Female workout in the gym. How to choose the right room to start training? How can a beginner make a training program in the gym?
Training program for the girl in the gym - how to make useful tips and training recommendations and professional advice.
Have you decided to start practicing in the gym? This is a great solution, because regular training on simulators is the best way to bring your body to harmony and beauty.
However, beginners may have a number of questions about training in the gym: where to start, how to draw up a training program, what exercises will help the girl burn fat, gain muscle relief and so on. It’s good if there is a professional trainer in the gym who can help in drawing up a program for different purposes: burning fat, pumping up legs and buttocks. But if there is no specialist, you will have to develop a training program yourself. This article will help girls to make a competent plan of classes in the gym for a week or a month.
How can a beginner make a training program in the gym?
In order for the training in the gym to be effective and give the desired results in losing weight, you must follow some rules during the classes:
- Do not be lazy and give all the best during training in full;
- Perform all trainings correctly;
- Feel muscle tension
- Follow a workout program.
If you are planning a training program in the gym for a week - plan a minimum of three hour workouts in seven days. Then you have a day to rest between classes. If you can’t train three times a week, do the exercises longer, one and a half hours.
The correct training program in the gym for a girl will consist of three key stages:
- Warm up stage. Your main task at this stage will be warming up the muscles and preparing the respiratory system and circulatory system for intensive loads. Preparation for training allows you to avoid injuries and muscle strain. On average, about ten to fifteen minutes are allowed to warm up in a training program.
- The second stage will be the main in the training program. In its course, you need to complete all the trainings on the muscles that you would like to pump. Exercises for this stage are selected individually, depending on the goals of the training program for the girl: to burn fat, you need some complexes, for pumping legs and buttocks - others.
- At the end of the training, complexes for muscle tension and breathing recovery are necessarily performed. It is important to know that stretching is performed exclusively for those muscle groups that worked during the main phase of training.
On which simulators to engage a girl in the gym in order to lose weight - we will describe in detail in the next section of the article.
All sports units in gyms are graded into two types: power trainers and cardiovascular machines. The latter type includes: exercise bike, treadmill. Classes on these units will help to work out almost all muscle groups and give an excellent load to the whole body. These simulators are most often used during a warm-up, training for cardiovascular equipment must be included in the program of classes in the gym for girls who want to lose weight.
Power trainers are used to work out specific muscle groups, for example, to pump legs, buttocks. Trainings on them are performed with weights.
Correctly draw up a program for classes in the hall from a combination of classes on cardiovascular equipment and trainings on power simulators.
Tips from professionals on creating a fitness training program in the gym for girls
Before the first trip to the gym, be sure to write down a training plan for the week. Within seven days you will need to work out all muscle groups at least once. When creating a plan, determine for yourself:
- what muscle groups will you work out;
- what exercises will you do during the training, and in what quantity;
- how many accomplishments will be in each approach;
- total number of approaches for each training.
A properly designed training program for a girl will help you achieve quick and noticeable results in losing weight, pump and tighten areas that need correction. The tips given in the article will help you draw up a training program not only for the gym, but also for classes at home.
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.
Training objectives and program features
Girls come to the gym for various purposes. Training programs will depend on what the task is.
The objectives of the gym may be as follows:
- losing weight to achieve a comfortable weight;
- set muscle mass in certain places;
- preparation for the beach season;
- keeping the body in good shape;
- preparation for bodybuilding competitions.
Weight Loss Workout
Women's training and men's training differ in terms of load. But in this case, to lose weight, both sexes are engaged in a sweat, no indulgence!
You always need to make different programs for beginners and those who have been engaged for some time. 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 this 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:
Day 2
- Cardio 30 minutes at intervals.
- Squat with a barbell, leg press, squat in the HACK machine, squee plie - to choose from. You need to do 3 approaches in 20 repetitions.
- Leg extensions in the simulator - 3 sets of 25 times.
- Leg curl in the simulator - 3 sets in 25 repetitions.
- Leg breeding, sitting in the simulator - in 2 sets of 30 times.
- Breeding dumbbells through the sides - 3 sets of 20 times with light weight.
- Running or other cardio - 15 minutes.
Day 3
- Cardio 30 minutes at an average pace without intervals.
- Romanian craving, deadlift 4 sets - each with 20 repetitions.
- Hyperextension - 3 to 25 times.
- The pull of the upper block, you need to pull the bar by the head - repeat in 4 sets of 20 times.
- - 3 sets of 20 reps each.
- Arm curls with dumbbells - 3 sets of 20 repetitions.
- Circular training on the press, as on day 1.
Exercises are done intensively, between sets you can relax 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.
Exercises with a barbell for girls for weight loss can not be done: you can replace them with exercise machines. But if you are going to conduct strength training, the bar should become your best friend.
Weight Training
For girls in the hall, 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:
Day 2
- Cardio - 15 minutes.
- Leg Press - do in 4 sets, 10 reps each.
- Leg extensions in the simulator - 3 sets of repetitions.
- Leg curl sitting in the simulator - 3 sets of 10 repetitions.
- Leg breeding in the simulator - 2 to 10 times.
- Breeding dumbbells through the sides –3 sets of 10 times.
- Cardio - 10 minutes.
Day 3
- Cardio - 10 minutes.
- Hyperextension - 3 to 20 times.
- Slopes with a barbell - 3 to 10, or deadlift, if there is a good stretch.
- Breeding dumbbells in a slope of –3 x 10.
- Raising the legs in the hanging or from a prone position, if the first option is given hard. Perform in 3 sets of 15 times.
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!
Keeping fit
The training plan in the gym for girls in order to maintain physical fitness may be as follows:
Day 2
- Cardio - 15 minutes.
- Leg press - 4 x 10 times or squat in Smith.
- Leg extensions in the simulator - 3 x 10.
- Breeding plus leg mixing in the simulator - a total of 4 approaches, 2 for each exercise, 10 times.
- Leg curl in the simulator - 3 x 10.
- Breeding dumbbells through the sides - 3 sets of 10 times.
- Raising legs from a prone position - 4 sets of 20 times.
- Cardio - 10 minutes.
Day 3
- Cardio - 10 minutes.
- Hyperextension - 3 x 20.
- Romanian traction - 3 sets of 10 times.
- The thrust of the upper block behind the head is 4 x 10.
- Slanting dumbbells - 3 x 10.
- Arm curl with dumbbell - 3 x 10.
- Twisting in a Roman chair.
Such a training program 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 breeding of the legs - just the problem areas of the outer and inner thighs are training.
Alternative training options
For the girl, in addition to the training program with simulators, there are many options for exercises. You can do circular workouts by combining different exercises.
An important role in training for women is played by weighting agents. Various abductions of legs with them, running and other exercises allow you to load the necessary parts of the body well.
Lift 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 the gym, you can conduct crossfit training - this is the best combination of weight loss for stamina and strength.
Tracking dynamics and changes in the program
A diary
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.
Features of the first training, load dosing
The very first workout should be easy, otherwise you will lose your desire to continue to engage. Unwilling muscles can be injured. Especially in the case of training for women, this must be taken into account. Although their body is more resilient than the male, 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 a workout 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.
Exercise change
To achieve the best result, it is recommended to change the program whole 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 variety!
The main debate on the topic
Fear of pumping
A man’s natural testosterone level is 15–20 times higher than a girl’s. 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 boldly, swing and don't be afraid of anything!
Barbell or dumbbell: is it all girls need
Since the girl’s body does not have enough testosterone for pronounced muscle development, the question arises: is it worth the female sex to lift the barbell, make the base, try to build muscle, like in 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 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, preserving 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 purpose of your training:
- Mass gain is the ratio of BZHU on average 30, 20, 50%, respectively.
- Weight loss - BZHU 45, 35, 10%, respectively.
- Weight maintenance - BZHU 30, 30, 40%.
Do I need to drink weight gainers, proteins?
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, 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 to somehow compensate for the loads received during training.
Every girl wants to have a beautiful body. Beautiful slender legs, beautiful buttocks and, of course, an elastic belly - all these are far from the last desires of any woman. The desire for beauty is inherent in every woman, so every day in my thoughts the question may arise: "How to make my body and figure close to ideal?"
The portal site offers you a recommendation article that will help each girl figure out what a gym is and how to begin building her figure in the world of iron clanking and perseverance.
How to choose the right room to start training?
Today, choosing the right premises for the realization of your dreams is not an easy task. Here it is necessary to take into account many factors that ultimately affect both the desire to continue training and overall progress as a whole.
Choosing a gym for sports is necessary as close as possible to your home. Believe me, after exhausting work, you absolutely do not want to go to the other end of the city to squat with a great effort or run a good five kilometers on a simulator. Optimal - choose a room at two or three stops from your home. You can always relax properly after a hard day and with great motivation go to conquer the heights of success.
Remember that the environment in the room itself plays an important role. To do this, you need to make sure what exactly awaits you in this room. Take your time and go to the selected "simulator". Talk with a fitness trainer, look around at training people, try to understand what atmosphere reigns here. If, for example, the coach is in no hurry to help those who are not doing the exercises correctly, there is a chance that it will be difficult for you, since you will need to comprehend the basics of the exercises yourself, alone. The gym for beginner girls in this case can cause negative emotions. And it would be better to listen to them, and turn your eyes to another.
In a word, the choice of a fitness gym is a complex of all “buts”: professionalism of trainers, location of the gym, atmosphere of a group of trainees. Relate all the information and decide whether to take a subscription to this room or not ...
Gym for beginner girls: what exercise regimen should I choose?
So, if you have decided on the right place, it's time to start classes. Remember: it all depends on you. As a motivation, imagine the surprised faces of friends and girlfriends when you, proudly cocking your head and straightening your chest, defile to your workplace in the office ... When all your friends are speechless at the sight of your figure. Agree, what could be better than the enthusiastic views of men and the equally enthusiastic views of female colleagues?
The selection of the training regimen entirely depends on the available free time and the desire to fulfill your dream. The best option is three times a week. Duration of classes - an hour or a half. If for some reason you are unable to attend the gym three times a week, change the training program by shifting classes from the third day to the other two.
Warm-up is the key to everything
Sit on an exercise bike and pedal in the middle tempo mode
Today, many representatives of the fair sex at the very beginning of classes often miss the required workouts, thereby putting their muscles and bones in danger. In this case, the gym and beginner girls is a difficult question, since many still fail to accustom themselves to performing the mandatory “warm-up” exercises.
“Heavy” approaches to squats or working with the barbell can damage your health, which will certainly lead to unpleasant consequences. Various sprains, dislocations - all this is in the “track record” of those who intentionally decide to immediately start classes, having missed the warm-up.
If you are determined to conscientiously and correctly begin classes, read the detailed list of sample exercises that will help you properly warm up the body and not harm it:
- Sit on the exercise bike and pedal in the middle tempo mode. Remember that there is no need to rush anywhere. Your muscles are cold, your body is not ready for a full load, so your task is to “stir it up”. Perform manipulations of a peculiar “trip” for about five minutes.
- In order to prepare yourself for strength training, you need to carefully stretch your arms and shoulders. To do this, place your feet shoulder-width apart and perform translational rotations with your hands clockwise and counterclockwise, or “back and forth”. You can also pick up light dumbbells of 2-3 kilograms and perform the same exercise. Thus, you will perfectly stretch your hands and prepare yourself for a full and, most importantly, safe training.
- You can use the so-called “warm-up set”. Decide what types of exercises you have on the list today, then select half or even three times less weight. By doing this, you will also achieve an excellent workout and allow your muscles to take on a normal workload.
A bit about cardiosessions
Getting the shape of your dreams directly depends on a good balanced training program, which must include aerobic exercises. Running, a bicycle - accompanying occupations on exercise machines. The above sports have a great effect on the balance of weight and endurance. For this reason, we advise you not to forget about them, since the charge of strength plays an important role in the classroom.
Gym for beginner girls: how to improve tone?
Many visitors to the "simulators" often complain of unpleasant sagging in their body. As soon as blood flow to muscles and organs rises, weakness and saggingness instantly “say goodbye” and disappear.
In general, the best way to speed up blood circulation is considered intensive physical exercise. Try to carry out all the planned approaches to simulators, since only in this case you will be able to complete the entire workout and feel alive with a capital letter.
The selection of a training program depends entirely on the initial capabilities of a person
Training should be performed with a heart rate in the region of 130-140 beats per minute. Such conditions perfectly cope with the "nutrition" of your limbs, joints and skin. It is worth noting that the implementation of the claimed training option helps to say goodbye to flabbiness and fatigue after one and a half to two months of hard work. In fact, the body gets used to normal conditions during this period, and something else he absolutely does not need.
We make an effective training program
The physical abilities and capabilities of people are different. The widespread belief that a young body is stronger than an adult is fundamentally wrong. It happens that the “lady in years”, who devoted her whole life to fitness, feels much better than a young girl who recently took a membership card for classes.
For this reason, the selection of the necessary training program depends entirely on the initial capabilities of the person.
The portal site provides several simple rules, observing that you can always train effectively and put your body and health in order.
- Absolutely any training in the "simulator" must begin with a warm-up. As already noted above, the best option for this is an exercise bike. Spend just 5-10 minutes warming up with a heart rate of up to 120 beats per minute.
- It is advisable that all muscle groups are involved during training.
- Each exercise should be performed at least three times (three approaches).
- In each approach, seven to nine repetitions must be performed.
- For rest between sets, no more than 2 minutes are allocated.
- The total amount of training is about 25-30 approaches.
Remember that the figure of your dreams is achievable. Everything depends entirely on your desire, perseverance and desire. Set a goal - and achieve it!