Examples of training programs in the gym for girls - three options. Hand exercises for girls
Nowadays, the saying “You are greeted by your clothes, but seen off by your mind” is more relevant than ever, because first of all, when meeting a new person, we form our opinion about him, based on his appearance, and then we look at what is inside. If you want to be successful, both on the personal front and at work, you need to constantly keep yourself in shape.
For a woman, being attractive and pleasant is especially important. The main component of this image of the fair half of the population is Therefore, the topic of this article will be “Gym training program for women.”
Familiarization with all stages of weight loss
To begin with, let's discuss the fact that the program for training in the gym for women for the purpose of losing weight and for the purpose of pumping and building certain muscle groups are fundamentally different.
If building and strengthening your muscle frame is important to you, then strength exercises are most effective. If your goal is to lose excess weight, then cardio exercise is something that you should pay special attention to. However, for best results, pay attention to both types of exercises.
In this article, the main task that the training program we have compiled in the gym for women will solve is to remove the stomach and sides, as well as tighten the lower body or reduce the volume of the legs.
In addition to what you have compiled, you will need to familiarize yourself with the basic principles of proper nutrition.
For simple muscle strengthening, muscle building and cutting, diets will vary significantly. We will also consider this point in general detail.
It is important to understand that the gym training program for women and men differs due to differences in body structure. It is worth taking into account the characteristics of a girl’s body before and after the menstrual cycle.
When visiting a gym with exercise equipment, you need to wear clothes specially adapted for this purpose and be sure to take with you the amount of water you need.
Features of female physiology
Due to the amount of hormones such as testosterone and norepinephrine in the female body (women have much less of them than men), the body is prone to the accumulation of fat. Also, these hormones are responsible for aggressiveness and the ability to consciously repeat certain exercises to the point of wear and tear (in this regard, ladies are less resilient).
Despite the rate at which fatty tissue accumulates in the body, girls have the ability to shed extra pounds much faster than guys.
Women have very well developed lower body muscles, making them very trainable. Things are worse with the upper body. It is quite difficult to pump up the muscles of the abs, chest, arms and shoulders, but in combination with proper nutrition it is quite possible.
By the way, due to the smaller number of nerve endings in the lower abdomen, women have a less developed neuromuscular connection than men. On the one hand, this is good, because ladies are more tolerant of pain in this part of the body (in particular pain during menstruation), but because of this, the lower abs are the most problematic part for most of them.
It is very important for women to choose a workout routine according to their menstrual cycle.
In the first half of the time after menstruation, the body is more resilient and strong, and is also less prone to storing carbohydrates in reserve, so training at this time is most productive.
Ovulation usually occurs two weeks after menstruation. These days, the body is at its weakest, it is engaged in accumulating and saving energy, so you can be sure that every piece of cake you eat at this time will, without a doubt, lead to the rounding of your shape. Training during this period is the least effective; experts even recommend reducing the load.
Let's summarize what a woman should know when choosing exercises for herself.
A weight loss training program for women is very different from a training program for men due to differences in muscle structure.
The number of calories a man should consume per day is several times higher than the norm recommended for girls.
A gym training program for women should be built according to her menstrual cycle: the heaviest loads are in the first two weeks, then the intensity of training should decline.
In women's training, there should be many approaches and repetitions, with a minimum of rest between them. A gym workout program for women 3 times a week is the best option.
Let's talk about nutrition
To ensure that the efforts made in the gym are not in vain, you simply need to control your diet, because no matter how hard you work during training, if you consume excess fat and carbohydrates, your muscles will simply grow under a layer of fat.
So, the basic rules of proper nutrition:
- You need to eat several times a day (5-7) in small portions.
- Be sure to consume at least two liters of clean water (tea, coffee, juices, etc. have nothing to do with clean water).
- Minimize the consumption of so-called junk foods (these are foods that do not provide any benefit to the body). These include: sugar, mayonnaise, ketchup (and other purchased non-natural sauces), sweet carbonated water, etc.
- Try to avoid consuming too fatty meat and give preference to boiled, stewed, baked and steamed foods rather than fried in oil.
- Do not eat food 3-4 hours before bedtime.
- The main amount of carbohydrates should be taken in the first half of the day.
As you can see, the rules are simple and understandable to everyone. We do not advise you to completely exclude sweets, flour and fried foods from your diet. You just need to try to eat not very healthy foods as rarely as possible. For example, give yourself a day once a week when you can eat something tasty. But the main thing is not to overeat.
A sample meal plan looks like this: breakfast, snack, lunch, snack, dinner. Fruits are best as a snack.
The main thing is to remember that no training program in the gym for women (beginners in particular) will help you if you don’t eat right.
What is the difference between a circuit training program and a split program?
So, we talked about the basic principles of women's training, understood why a training program for men is not suitable for women, and learned about the basic principles of proper nutrition. Now let's talk about the training itself.
The training program in the gym for weight loss for women for two days (or better yet, three) is divided into two types:
A circuit program is a workout that involves each session in the gym working out all muscle groups at once. This type of training is considered by many to be the most preferable for women. It is, without a doubt, ideal for those whose goal is to lose excess weight and slightly strengthen the muscle frame.
Split training is based on the fact that the person working on it works a certain group (or several groups) of muscles every day. For example, day 1 - back, arms, day 2 - legs, buttocks and day 3 - chest and abs.
Such training is usually chosen by men. However, for girls who want to build muscle mass in a particular area or pay special attention to the most problematic part of the body, this program is also ideal.
Below is a training program in the gym for women (initial) of a circular type.
Circuit training
It is important to remember that no matter what training program in the gym for weight loss for women (and drying is also required in conjunction with training for weight loss) you have, you need to devote 20 minutes at the beginning to warm-up and cardio exercises and 20 minutes at the end to muscle stretching and cardio exercises . We will discuss this point in more detail later.
So, you've warmed up. Now let's look at what a circuit training program for a gym for women (initial) should look like for a week.
Day one
Press. The first exercise you will perform will be crunching the body on a bench. Perform 4 sets of the maximum number of repetitions (professional trainers advise doing as many as you think you can, plus 5 more times. These 5 repetitions will be most effective).
Gluteal muscles. Lunge forward on both legs 15 times, while holding dumbbells with a minimum weight of 3 kg in your hands. 3 approaches.
Back. Vertical block pull. This exercise should be done 4 sets of 8-15 repetitions, concentrating on the back muscles.
Dumbbell bench press. This exercise tightens the breasts and forms their beautiful shape, which, you see, is important for a woman (it is especially important that the training program in the gym for women over 45 includes chest exercises). Perform 15 times in 2 approaches.
Flying arms with dumbbells while lying on a bench. This exercise will enlarge and strengthen your breasts. Perform 15 times 2 approaches.
to the sides. Do 25 swings with each leg, 2 sets.
Complete 2-4 rounds of this program. Remember that in the breaks between approaches and exercises you cannot sit and it is undesirable to stand in one place; it is better to go drink some water or warm up and stretch your muscles.
Day two - rest.
Day three
Squats holding a barbell on your shoulders, will perfectly pump up your buttocks and legs. The weight of the bar should be such that you can squat with it at least 15 times without hurting yourself (we recommend starting with 8-10 kilograms). The first time you need to be insured. Do 2 sets of 15 reps.
Floor press. Do 2 sets of 10-15 reps. This exercise is good for the chest muscles.
Twisting with a fitball. The point of the exercise is that you need to lift your body and legs at the same time, while holding the fitball in outstretched arms, pass the ball from your hands to your legs and lower yourself, squeezing it with your feet. This challenging exercise works the muscles of the upper and lower abs, as well as the muscles of the arms and legs. Minimum number of repetitions 10 times, 2 sets.
Leg press on the machine. This exercise works the thigh muscles. Do it 15 times, 2 sets.
Arm curl with a dumbbell. Perform 2 sets of 15 times on each arm. With this point you can pump up your biceps, which will relieve you of problem areas on your arms.
Plank stand for 1-1.5 minutes. The plank tightens the muscles of the entire body.
Complete 2-4 rounds of this program.
Day four - rest.
Day five
Hyperextension. This exercise trains the gluteal and back extensor muscles. Perform 15-20 times for 0.5 kg. 2 approaches.
Leg raises on the horizontal bar (hanging). This way you will perfectly pump up the muscles of the lower and upper abs, oblique abdominal muscles and arms. If you are a beginner, then pull your knees bent up. If your level of training allows you, then raise your straight legs to parallel with the floor. Such twists should be done in the following order: forward, left, right. Perform 10-20 repetitions in 2 sets.
Bent-over arm raises with dumbbells alternately. Perform 15-25 times on each arm, 2 approaches. This exercise will strengthen your shoulders.
Calf raises with dumbbells will work the calf muscles. Do 3 sets of 40 reps.
Deadlift Perfectly suited for working out the back, buttocks, thighs and forearms. This row must be performed with dumbbells or a barbell. 15-20 times, 2 approaches.
Swing dumbbells to the sides pump up the middle delta of the arm. 2 sets of 10-15 times.
Warm-up, stretching and cardio
Before performing the exercises, be sure to spend 10 minutes warming up and 10 minutes on a treadmill or exercise bike.
You may ask, “Why do you need a warm-up if it doesn’t build muscle or help you lose weight?” The answer is simple: only by warming up first will you prepare your body for heavy exercise, which will significantly improve the quality and safety of subsequent training.
So, what is the warm-up responsible for:
- Warms up and tones all the muscles of the body.
- Accelerates the heartbeat to 100 beats/min.
- Increases the activity of the cardiovascular system, due to which blood flows to the muscles faster.
- Reduces the risk of muscle tearing or straining during strength training.
- Speeds up metabolism.
- Helps you get ready for training.
Now you know the important role warm-up plays. It may include: jumping rope, rotational exercises to warm up the joints, bending and turning the body, abducting and stretching the arms in different directions.
After you've finished warming up, run for 10 minutes on the treadmill.
After completing your basic workout program, spend 10 minutes stretching. It will make the shape of your muscles more neat and feminine, and will also reduce pain the day after training. And, of course, a plastic body never hurts a girl.
Women over 40 years old
Many people think that the training program in the gym for a woman 40 years of age and older is very different from the training for the younger generation or is not available at all. This is a misconception. The sport is shown at any age, but in this case several rules must be followed:
- Before you start going to the gym, you should consult your doctor.
- The rest between exercises and approaches should be longer - 1-1.5 minutes.
- Perform all exercises carefully and not at a very fast pace.
- Spend more time stretching and warming up.
By following all the rules described in this article, you will achieve incredible results at any age.
I am glad to welcome everyone, especially the young ladies! Today we are waiting for a purely female article, and it will be devoted to the following topic - exercises for girls in the gym. After reading, you will learn which body movements and exercise machines are best to pay attention to in the gym to create a feminine figure, and which designs are best avoided.
So, everyone clung to the blue screens, let's start broadcasting!
Exercises for girls in the gym: what, why and why.
I have already said more than once that very little attention has been paid to the issues of building a female figure on the Russian-language Internet. Even more precisely, the information was missing once or twice. This male one-sidedness and direction of information contributes to the process of education - girls sometimes have to spend much longer on the Internet in search of decent answers to their questions. Moreover, very little (and in this case I didn’t find anything worthwhile at all) information for beginners who still have very little training experience, or who are just starting to take their first timid steps in fitness.
This article - exercises for girls in the gym will help many novice young ladies in the gym get their bearings and save them (you) a lot of time. Very often, newcomers are embarrassed to ask the trainer or more experienced fellow trainers which machine is intended for what and what exercises can be performed on it. However, these questions are very important, because in order to give her forms a more feminine look, a girl must work (over your problem areas) with the right equipment. This is what we will talk about next.
Exercises for girls in the gym: simple truths
First of all (even before going to the gym) girls need to learn several immutable truths about themselves, the characteristics of their own bodies and their workouts. They sound like this:
Truth #1
A woman cannot build the same muscle volume as a man (no matter how hard she works). Even working with free weights, it will be extremely difficult for you to even slightly approach male proportions. And the reason for this is a much lower (than in men) muscle-building hormone. Therefore, when working on simulators, do not be afraid to take decent weights; you will not achieve masculinization.
Truth #2
The female body has much higher levels of estrogen, which can lead to excess weight accumulation. Anaerobic training, aimed at muscle growth, supports women's metabolism, allows them (you) to “not get thin” and lose fat from problem areas.
Truth #3
Representatives of the fair sex, or rather their figure, carries with it 7-10% more (compared to men) fat mass. Therefore, women, for the most part, need to do more cardio exercises. In addition, tricks such as circuit training and supersets work better for them (you) and allow you to quickly lose fat and acquire more appetizing shapes.
ANDStine No. 4
Various “female ailments,” such as menstrual periods, irregular menstruation, etc., make their negative contribution to training, pushing a woman back slightly during these periods.
Truth #5
Women are more resilient and have a slightly lower pain threshold. In other words, they (you) whine less and endure pain more “steadily”. Therefore, longer and more intense workouts do not tire them out as much as men.
These are general tips that any young lady who has decided to go to the gym and work on transforming her own body should keep in mind.
Exercises for girls in the gym: why you shouldn’t be afraid
Now let's take a look at the physical side of the issue, or rather, look through women's eyes at our figure and determine what we have to work on in the gym and which areas to correct. I have my own point of view (and, as I am convinced, it coincides with the view of most women), what kind of figure most representatives of the fair sex want to see in their figure. In general, the parameters are:
- toned arms - so that nothing dangles like jelly from below;
- strong and elastic buttocks;
- flat tummy;
- uniform (not spread and sagging) breast.
This is what the picture looks like:
Most of the women’s training time is devoted to working with these problem areas, and it is to them that we will pay the closest attention.
Exercises for girls in the gym: basic exercise equipment
Let's start the main thread of the story a little unusually and go from the opposite, consider those exercises/simulators that every self-respecting young lady should avoid. As I said above, most women come to the gym to “tone” their body - they don’t want “meat”, they want to have a toned shape with a certain amount of muscle and smooth feminine curves of the figure. Performing the following movements and using the following machines will in every possible way move you away from these goals.
No. 1. Abdominal trainer
The fixed idea of almost every girl is to get a flat tummy. And most people in the gym are looking for a strength machine that allows them to do abdominal crunches with weights. Also, as an alternative to the simulator, horizontal crunches with plates can be used. In fact, these exercises are not as effective for women as they are for men. I’ll even say more, they actually and visually expand your waist, increasing the size of your abdominal muscles.
A woman simply needs to reduce the amount of subcutaneous fat in the abdominal area and stick to work (at least at first) without using weights.
No. 2. Side bends with dumbbells or lateral extensions on a machine
There is a widespread opinion about “cleaning up” the sides (ears on the hips) with this exercise - this is not so. In fact, side bends and lateral extensions only widen the waist. If you want to get rid of your sides, review your diet and include exercises such as bicycle and side plank.
No. 3. Shrugs with dumbbells
The shoulder shrug exercise is aimed at developing the trapezius muscles. Developed trapezoids are good for a man; they do not impart femininity to a woman’s appearance.
No. 4. Reverse glute raises in the machine
Although the simulator is specialized and designed to work out the gluteal muscles and tighten the butt, in reality its effectiveness is low. Therefore, do not waste your time on it, there are many other effective exercises for the buttocks.
No. 5. Leg extension while sitting in a machine
In women, the ligaments and tendons around the kneecap are much weaker (in terms of strength) than in men. To effectively load the quadriceps in the simulator, you need large weights. Therefore, for young ladies this simulator (mostly) doesn't fit. Alternatively, single leg squats or wall squats. (back tightly pressed to a vertical surface).
No. 6. Pull of the upper block with a wide handle behind the head
A good exercise for developing the upper back. However, if you have problems with the flexibility of the shoulder joint (not flexible shoulders), then performing it with the correct technique is quite problematic. Failure to do so can lead to pinching of the shoulder joint and damage to the rotator cuff.
No. 7. Seated shoulder press on a weight machine (Humvee press)
The shoulder joints of girls are much more fragile than those of men. In this simulator (when squeezing the weight) The shoulder joints are in a vulnerable biomechanical position. This puts excessive negative stress on the shoulders and can lead to shoulder injury.
No. 8. Cardio equipment
Entering almost any gym/fitness room, you can see the following picture - all the cardio equipment is occupied by girls, and it is not known when they will be free. Of course, aerobic activity is important for young ladies, and we talked about this above. However, the duration is longer 40 minutes and frequency more 3 once a week is too much. Therefore, it is better to combine running at a calm pace with high-intensity sprinting.
Well, you should avoid these exercises if possible.
Now let's move on to the highlight of the program and consider...
The best exercises for girls in the gym
Many women are afraid of free weights - dumbbells, barbells, barbells, plates. However, to provide sufficient stimulation needed for muscle growth, multi-joint exercises with free weights must be performed. We will divide our further story into two parts – “free” exercises and exercise machines. Let's start in order.
Note:
A girl who wants to gain muscle and get lean should combine two types of loads in her program - strength (with free weights) and isolating - on simulators.
I. Strength exercises for girls in the gym
1. Deadlift
A general exercise that stimulates every muscle. You can read an extensive article on the technique here. This is a complex coordination exercise, so it is best performed under the supervision of an experienced trainer. It is necessary to start the execution strictly from an empty bar. If you feel that your arms are getting tired earlier (can't hold weight) than other muscle groups, then perform deadlifts from blocks or in a rack. Thus, you will reduce the amplitude and work out large muscle groups, especially the lower back.
Girls should not perform deadlifts more often 1 once every 2 weeks (with the number of classes per week 3-4 ) .
2. Squats with a barbell on your shoulders
The most effective exercise for the overall development of leg muscles. Therefore, if a woman wants to attract men’s gaze to her legs and the hull of the ship, then she (you) simply needs to squat with a barbell. A detailed article on technology and other nuances is here. Little women's secrets - to make your butt as steep as possible, you need to squat deeply enough.
Girls should not do squats more often 2 once a week.
3. Lunges with dumbbells/barbell
Girls should not perform lunges more often 1 once a week.
4. Pull-ups
The best exercise for developing a beautiful muscular back. However, not every girl (or rather, even just a few) able to lift her own weight to the second floor. Therefore, if you have the opportunity, do pull-ups on the bar. All the details about the technique and nuances are here. For everyone else, an alternative can be a simulator, a gravitron.
5. Dips
An excellent exercise for the comprehensive development of the upper body, especially the triceps and shoulders. The detailed execution technique is described here. If you have weak arms, then a special machine with a system of counterweights or push-ups from a bench is your option.
6. A set of exercises for the chest: barbell press at different angles, dumbbell flyes, push-ups
It’s rare that you can catch a young lady doing these exercises in the gym. It is believed that these are purely male “toys”, but this is not so. If you want to shape, tighten and strengthen the chest muscles, then a girl simply cannot find better exercises. Very often, breasts begin to sag for various reasons. (for example, after the birth of a child) To return it to its former shape and form a dense structure, include these exercises in your training program.
A girl shouldn't train her pectoral muscles anymore. 1 once a week.
7. Plank
A universal exercise for creating a rigid corset of core muscles (abdominals + lower back). The abdominal and back muscles are involved in many movements and act as stabilizers and “retainers” of weight. Progress in exercises with free weights depends on the strength of the core muscles.
The technique and all the details are here.
So, we’ve looked at “free” exercises, now let’s move on to...
II. Exercises for girls on simulators
By the way, we have already looked at some designs of exercise equipment that a fitness young lady can use during her workouts. All the details are here. Now let's slightly supplement this list with isolation exercises. Let's go through the problem areas and start with...
1. Arm muscles. Isolation exercises for girls
No young lady wants to have flabby arms so that when lifting, the skin hangs underneath them. It is worth saying that this is a difficult part to tune with flab. Arm training includes the following muscle groups (and simulators for them):
forearms
The exercises are all visual and performed in the same way as shown in the pictures.
2. Buttocks. Isolation exercises for girls
The main calling card and, so to speak, the flip side of any girl is elastic buttocks. It is by looking at the ratio of the buttocks to the waist that a man chooses his future passion. The most popular among the stronger sex are girls with an hourglass and a pear. Therefore, to make your size and shape of your buttocks kill you on the spot, do the following exercises.
3. Flat tummy. Isolation exercises for girls
Every girl dreams of getting a flat tummy and showing it off on the beach. To make your dreams come true, include the following exercises in your program.
4. Chest. Isolation exercises for girls
The second most viewed part of the female body, to which men pay the closest attention. I would like to warn the ladies that the male population has already become so advanced in assessing female forms that they can literally see through clothes :). What I mean is that you can’t get through them with various corrective and supportive underwear. Therefore, the only correct solution is to correct and tighten this form on your own through the following exercises.
The composite picture looks like this:
Well, that’s probably all for today, now you are prepared for the gym and know which glands to give your preference in order to effectively and quickly correct problem areas.
Afterword
The woman's note has come to an end - exercises for girls in the gym. I am sure that now each of you has formed a clear picture of how to get your body into proper shape, and you will certainly use this theory in practice. Good luck, my beauties, and see you again!
PS. We don’t blush and don’t be shy, but ask sensible questions, let’s go!
P.P.S. Did the project help? Then leave a link to it in your social network status - plus 100 points for karma, guaranteed :) .
With respect and gratitude, Dmitry Protasov.
Who said that biceps and triceps training is only for guys? Shaped arms, toned inner surfaces and armpit areas allow women to wear sleeveless clothes and not feel complex about their imperfections. Girls don't need to be afraid to include arm exercises and lift heavy weights in their gym routines. Biceps are not voluminous because there is little testosterone in the female body. Bodybuilders know how difficult it is to pump them up, even for men.
How to work until the result
Women do not need to spend a lot of time to develop biceps and triceps. When doing presses and push-ups, the triceps muscles are simultaneously loaded. If the complex includes rows for the back, the biceps are partially worked out. Therefore, it is enough for girls to purposefully pump their arms in the gym once a week.
A set of arm exercises is based on 2 basic techniques- lifts and extensions, and their modifications. The heavier the dumbbells in your hands, the faster the muscle fibers increase in volume. Training with 2 kg equipment, even despite numerous repetitions, will not give any effect. Therefore, without a doubt, take heavy dumbbells or a barbell and do 12 reps for 3 sets with 30 seconds rest between sets.
Arm training for girls in the gym with a barbell
Start the workout by bending and moving your elbows back. They simultaneously load several muscle groups and allow you to lift heavy weights.
- While standing, grab the bar with your palms facing forward, pressing your hands to your body.
- Bend your limbs, bringing the barbell closer to your collarbone, while simultaneously moving your elbows straight back without raising your shoulders.
- As you inhale, return to the starting position along a vertical trajectory.
Alternative: work with dumbbells or .
Pull-ups in graviton with counterweight
The design successfully replaces the outdoor horizontal bar and allows girls to master the technique perfectly. Compound exercise involves you in the process arms, shoulders, deltoids, trapezius, lats.
- Place one knee on the support, grab the handles with a wide grip, pull yourself up and place the other one.
- Relax your body, lower the pillow and hang with straight arms. Move your body back a little, and with a powerful movement of your core muscles, pull your chin above the handles.
- Pause at the top and lower down.
Zottman Curls
In this technique work forearms, biceps, arm flexors, brachioradialis muscles.
- Standing with your knees bent, take the shells with your palms facing inward.
- Slowly bend your elbow and point it toward your shoulder.
- When lifting, perform supination - turn the hand 180°.
- Hold at the top, lower the projectile in the reverse order, remembering to turn your hand.
"Hammer" for muscle mass
In addition to the biceps, the brachioradialis and pronator teres muscles are also targeted.
- with supination - on double-headed heads;
- a neutral grip loads both equally effectively.
- In a standing position, press your elbows to your sides.
- Raise your hands with dumbbells to your shoulders, focus on peak muscle contraction and go into the negative phase.
To finish off the target muscles, add 2 isolation techniques each to the biceps and triceps, performing repetitions at a slow pace until failure on the last set.
Alternating biceps curls
Training on an incline bench provides a wide range of motion and allows you to move your elbows far back. This optimally loads the outer bundle, which is always lagging behind in development, and forms a beautiful shape of the arms.
- Sit down, take the dumbbells and lower them to the bottom, pressing your elbows to your sides.
- Raise your left limb to your shoulder. During this process, keep your arm motionless from elbow to shoulder.
- Perform movements until the biceps are contracted to the limit. Pause at the top for a moment.
- Lower and repeat with the other hand.
Working with a barbell on a Scott bench
The targeted technique works on the biceps. Work preferably with a curved EZ-bar.
- Rest your armpits in the fold of the bench, support your forearms on the cushions.
- Grab the bottom of the dumbbells without crossing your shoulder line. If you spread your palms wider, the emphasis will shift to the inner head.
- Without lifting your elbows, perform a series of smooth bends.
Bench triceps press
This exercise forces all 3 heads to work.
- Place your hands at shoulder level.
- Keeping your elbows close to your body, as you inhale, lower the bar to your solar plexus and immediately move into the positive phase.
Traction in the block
Instead of isolating barbell curls, you can use lat curls with one or both arms. In combination with a simulator, arm training in the gym gives better results.
When working with a barbell, where the biceps is resting at the top, due to the tension of the cable, the load on it increases and is equally distributed along the entire trajectory.
- To increase efficiency, straighten your arms.
- Grab a straight or curved handle with an underhand grip.
- Press your elbows towards you and pull the cable to your belt with your shoulder blades pressed.
How can a girl pump up her arms from the inside?
Dumbbells will help get rid of sagging and fat in hard-to-reach areas.
Start with your biceps.
- Sit down, spread your legs wide, squeeze your shoulder blades together.
- Bend your arms, turn your fingers forward and lift them along the body towards the collarbone.
Move on to the triceps.
- Raise your limbs with dumbbells above your head with your palms facing forward.
- Gently bend them towards the crown.
The Internet pays little attention to what exactly a girl who wants to improve her shape should do in the gym. There is especially little information for beginner girls just planning to start visiting the gym. Now we will fill this moment by dividing the exercises into “correct” - helping to create an ideal figure, and “wrong” - weakly effective.
After reading this material, you will understand why it is worth doing certain exercises, which will help you save a lot of time and bring better results. It is often awkward for beginners to ask a trainer or more experienced visitors about the purpose of each simulator and the exercises for which it is created.
And this needs to be done, because in order to properly deal with possible problem areas or simply proportionally improve your shape, you need to use the right equipment.
Features of the female body
Before going to the gym, every girl should understand the main differences in the male and female body, as well as the peculiarities of the influence of physical activity.
Low testosterone levels
Compared to the male body, women have significantly lower testosterone levels. Namely, he is responsible for muscle building, so it is extremely difficult for a girl to achieve male muscle volume. Even if you constantly use free weights, it will be difficult to get closer to male parameters. Therefore, there is no need to be afraid of decent weights; a girl cannot achieve masculinization under normal conditions.
More fat mass
The figure of the fair sex “by default” has 7-10 percent more body fat when compared with male figures. This entails the need to increase the volume of cardio training. Supersets and circuit training have a good effect on girls, quickly eliminating excess fat deposits and giving them spectacular shapes.
High estrogen levels
Compared to men, women have more estrogen in their bodies. This is what leads to the appearance of extra pounds. Anaerobic exercise aimed at increasing muscle mass can support metabolism in the female body and prevent the figure from “blurring”.
Higher endurance
Women are tougher than men and have a low pain threshold. To put it simply, girls whine less and are better able to tolerate pain. This means that long-term training tires the fair sex less than a man.
Physiological features
Critical days or disrupted menstruation can negatively affect training. During these periods, the girl usually rolls back a little in the progress of her training.
This is exactly what every girl who plans to visit the gym should take into account. Now, in order to determine the direction of further discussion, you need to understand the reasons why girls often want to get into the gym. There are the most common reasons that most girls will confirm:
- elastic and strong buttocks,
- toned arms (often skin underneath),
- shaped breasts,
- flat stomach
For approximately these reasons, most often a girl strives to take up fitness in order to give her figure a better shape. This means that exercises and simulators need to be chosen exactly those that will have the maximum impact on the specified zones, or rather, influence exactly the factor that can correct the problem. There is a list of the best exercises, and there are exercises that are not recommended for use in your program.
The best exercises for girls in the gym
No matter how many questions you ask a girl at the gym, she will never name free weights as the best exercise. It is not known why, but many are afraid of barbells, dumbbells, plates and barbells. But without them, quality training is nowhere, because this is the only way to have the proper effect on muscle tissue.
For optimal results, a girl is recommended to combine free weights in general strength exercises and isolated effects on muscles in simulators (read about basic and isolated exercises in this article). Now let's look at the recommendations individually.
Strength exercises for girls
1. Squats with a barbell. This is the most effective activity for developing legs. This means that if a girl wants to attract the attention of every man to her legs, her program must include squats with a barbell. Initially, you need to learn the correct technique and apply it no more than 2 times a week.
2. Deadlift. A general exercise that can stimulate every muscle. The technique is difficult to perform, so you definitely need to master it in detail before moving on to regular classes. It is better to start with an empty bar and under the supervision of a professional trainer. If your arms get tired earlier than other muscles, you can use plinths or do deadlifts in a rack. It is advisable for girls to do the exercise no more than once every 2 weeks .
3. Pull-ups. Only a few girls are able to lift their weight to the second floor, so we use a crossbar. First, we study the correct pull-up technique, and if even after that it doesn’t work out, then an alternative would be graviton, a special simulator.
4. Lunges. An excellent exercise for developing a firm butt, regardless of whether you are using a barbell or dumbbells. Regular strength training will give you a rounded shape to your buttocks and tighten your legs. It is recommended for girls to perform lunges no more than 1 time per week.
5. Plank. A universal exercise that promotes the formation of a strong corset of muscle tissue (lower back + abs). This muscle group is involved in many movements, so the progress of all other free weight exercises depends on their level of development. Bars. An effective technique for developing the entire upper body, in particular, the shoulders and triceps are well developed. If your arms are very weak, you can use a separate exercise machine with a counterweight. Push-ups from a bench have a similar effect.
6. Dumbbell flyes, barbell presses, push-ups. In fact, in the gym it is difficult to see a girl performing the listed exercises. Many people consider this an exclusively male activity, but if you need to strengthen your chest muscles, there are no more effective exercises. Therefore, if your breasts are sagging, you should use these options, but no more than once a week.
That's all for free weight exercises; all that remains is to consider machines that can also have a significant effect on certain muscle groups.
Exercises on simulators for girls
- Buttocks. Surely, firm buttocks always attract men’s gaze, so isolating exercises for these muscle groups is indispensable. By the way, girls with pear and hourglass figures are the most popular among men. To get the ideal shape of your buttocks, we use special exercises on machines.
- Breast. The second part of the girl’s body participating in the “bride”. Nowadays, every representative of the stronger sex is able to practically “see through clothes,” so corrective and supportive underwear can already provide reliable coverage. This means we use exercise machines that can tighten and correct the shape.
- Stomach. A flat stomach is simply an uncontrollable dream for many girls. Everyone is ready to show it off on the beach, so to make your dream come true, we use basic exercises using simulators and admire the result.
- Hands. Flabby arms are not able to attract anyone, and the problem becomes a common phenomenon when, when raising the arms, the skin hangs from below. It is difficult to correct this, but it is quite possible, for which you need to use isolating exercises on the forearm, triceps and biceps.
These are the basic recommendations when going to the gym, but there are common mistakes that many girls make. Often the wrong machines and exercises are chosen, which does not bring any benefit, and sometimes can cause harm. Therefore, let’s consider them, because only correct information can protect you from similar behavior.
The goals of going to the gym are also different for men and women. If the former strive to gain more muscle mass, then the latter want to ensure a toned shape and remove fat deposits. Therefore, everyone has their own training programs, which needs to be taken into account. There are several erroneous exercises that slow down progress for girls.
Abdominal trainers
Any girl just rave about having a flat stomach. Therefore, the first thing that the fair sex is looking for is an abdominal exercise machine that makes it possible to do crunches with weights. But such exercises are not capable of giving a good effect, because they will visually expand the waist through the active growth of the abdominal muscles. And just noticeable muscles are not needed, it is enough to just remove fat deposits, for which twisting without weights is enough.
Shrugs with dumbbells
This shoulder shrug is aimed at growing the trapezius muscle group. But this is good for a man; at the same time, the exercise cannot give the desired shape to a woman’s figure.
Bending with weights
Many girls find this exercise effective for eliminating the sides, the so-called ears on the hips. But this is a misconception, because in reality, lateral extension and bending with dumbbells contribute to the expansion of the waist. If you need to remove the “ears”, then you will have to focus on creating the right diet and side plank or bicycle.
Seated leg extensions (simulator)
The tendons near the kneecap are much weaker in women than in men. And to properly load the quadriceps with the help of a simulator, significant weights will be required. This means that the simulator is not suitable for quality exercise. An alternative would be wall squats on one leg.
Reverse raises (glutes, machine)
Although the simulator was developed to load the gluteal muscles, it is low in efficiency. It’s not worth wasting time on it; it’s better to focus on other activities.
Hummer press
Seated bench presses on a special strength machine cause excessive stress on the shoulder joint. Along with the peculiarity of the technique, the joints have a vulnerable biomechanical position. Considering the increased fragility of the female shoulder, this can cause injury, because it is not always possible to perfectly follow the exercise technique.
The gym is an ideal place for comprehensive training of various muscle groups, which is suitable for exercise not only for heavyweight men, but also for fragile ladies.
Women go to the gym to lose weight or, on the contrary, gain muscle mass, improve their natural curves, or acquire these curvaceous shapes through hard training. It’s no secret that working out in the gym not only sculpts your figure, but also improves the health of the body as a whole, improves mood, promotes the production of beneficial hormones, and also strengthens the body’s endurance.
At first glance, it seems that it might be easier to train in a gym, where all the necessary facilities are available: exercise equipment, instructors, qualified trainers. But it's not that simple. The most important misconception of all women who go to the gym for the first time: more exercises on various machines means better results.
In fact, running from machine to machine, changing equipment, alternating weights, you will not only not be able to achieve the desired results, but you can also harm your health with the wrong technique for performing this or that exercise, too much weight, or excess loads.
Preparing for classes in the gym
Before buying a gym membership, take the time to undergo a medical examination to rule out serious illnesses and select the optimal load in accordance with your physical development.
Underestimation of what you think is an insignificant disease can lead to serious consequences. For example, a therapist may not allow a woman to exercise if her hemoglobin level is significantly lower than normal, which can cause pre-fainting and loss of consciousness during serious physical exertion.
Even if you have any diseases, your doctor and trainer will be able to determine the optimal level of stress during training, as well as develop an individual exercise program that eliminates stress on one or another part of the body.
The body is able to tell you whether it needs physical activity and when it should stop through pain. As soon as a woman feels pain during exercise, she should stop immediately and take rest. It is also necessary to study the localization of pain, find out its root cause, passing the necessary tests and undergoing examination at a medical institution.
Development of a training program
After the desire to purchase a subscription coincides with the capabilities of the female body, it is time to decide on a training program, that is, whether these will be self-selected exercises or whether the help of a personal trainer is needed. If a woman finds herself in the gym for the first time, then, of course, she cannot do without the help of a trainer. He will expertly approach any problem, help you draw up a plan - a training program with an emphasis on the desired end result, set the correct technique and monitor the progress of the woman’s exercises.
The golden rule for starting training is to familiarize yourself with safety precautions and study the simulators.
Of course, a girl who finds herself among the heavyweights for the first time and decides to independently create a training plan for herself will have a hard time understanding the purpose of this or that equipment and the technique of working with it. To do this, there should always be a trainer on duty in the gym or qualified fitness instructors who will help a woman who is a beginner understand the mechanisms of the apparatus, learn the technique of performing a particular exercise in order to get the effect from it and eliminate dangerous situations.
Lose excess weight;
Gain muscle mass;
Maintain weight at a certain level;
Improve strength and endurance;
Improve body shape.
It is immediately necessary to dispel another myth about women’s training. Often in the halls you can see the following picture - the cardio zone is crowded with females, they spend hours pedaling bicycles, torturing treadmills and ellipsoids, expecting a quick effect. But without strength training, cardio exercises for those who want to lose weight will be ineffective. As a rule, cardio workouts allow you to develop endurance and are good for warming up or, conversely, after the main workout.
In order to ensure that after losing weight the muscles do not lose tone and a beautiful relief of female forms is formed, it is necessary to combine cardio exercises with a feasible strength load of basic exercises.
A set of exercises for women
It is important to note that you can train no more than two muscle groups in one day.
You can alternate them at your discretion. Moreover, it is not necessary to train every day; you can divide the entire set of exercises aimed at working out various muscle groups into three days:
Day 1: arms/back;
Day 2: buttocks/thighs/calf muscles;
Day 3: press.
Day one: arm and back muscle training
Any workout begins with a 10-minute warm-up, which can consist of basic aerobics or cardio exercises.
Exercise 1:Depending on your physical development, pick up dumbbells or a bar (empty or weighted). Feet shoulder-width apart, elbows pressed to the body. Press your hands towards your chest so that their inner surface is facing you. You need to do 3 sets of 10-12 repetitions.
Exercise 2:Let's slightly change the technique of exercise 1: feet are also shoulder-width apart, elbows close to the body, only you need to press not with both hands at the same time, but alternate raising your arms. You need to do 3 sets of 10 repetitions on each arm.
Exercise 3:you will need a bench. Lie down on a bench with dumbbells in your hands. Raise your arms above you without bringing them together; on the contrary, spread them shoulder-width apart, turn their inner surface towards your face. Press the dumbbells toward your chest, keeping your elbows slightly apart. You need to do 3 sets of 10-12 repetitions.
Exercise 4:lie down on a bench, raise your arms with dumbbells above you. Raise the dumbbells to the sides, you will immediately feel tension in the armpits, biceps and chest muscles. If there is no tension, change the weight of the dumbbells to a heavier one. Do 3 sets of 10 – 12 repetitions.
Exercise 5:This exercise engages and works the triceps perfectly. Lie down on a bench, stretch your arms with dumbbells above you, connecting them. Fix the dumbbells at the same height, balance with your fingers. Then lower your hands behind your head. Just don’t lift your lower back off the bench, don’t arch it. Do 3 sets of 10 – 12 repetitions.
Exercise 6:hyperextension. Adjust the height of the hyperextension machine so that your hips are locked and your lower back is flexible. Hands behind your head, watch your breathing. Go down and rise up slowly. Watch the range of motion: do not rise too high so that your lower back does not arch, and do not fall all the way down. Do 3 sets of 15 reps. For greater effect, you can pick up and press a metal “pancake” to your chest.
Exercise 7:arm and back training on the lat machine. The lat machine is a crossbar with a return mechanism that can be weighted according to your level of physical fitness. Sit in the lat-machine so that your knees are tightly fixed in the simulator. Having chosen the optimal weight for weighting, pull the bar to the bottom. Moreover, you can pull in two ways:
To the chest (this way you can work your biceps);
Behind the head to the shoulders (the back muscles are worked to a greater extent).
You need to do 3 sets of 10 – 15 repetitions.
Day two: training the buttocks, thighs and calves
Women always give priority to training these zones. It is believed that the best exercises for working these muscle groups are basic exercises: squats with a bar, squats with a kettlebell, lunges with weights, leg swings.
Exercise 1:bar squat. In the squat, the main thing is to establish the execution technique. Adjust the weight of the bar, as well as its weighting, in accordance with the recommendations of the trainer or your own individual characteristics. Place your feet wider than your shoulders, with your feet slightly turned to the sides. Place the bar on your shoulders, being careful that it does not put pressure on the cervical vertebrae. Squat, bending your body slightly forward so that your knees do not fall out and are at an angle of 90 degrees from the floor. Also make sure that your knees do not compress while squatting; on the contrary, spread them apart. Do 3 sets of 15 reps.
Exercise 2:squat with a kettlebell. The most convenient way to do this exercise is to place your feet on step platforms. This will increase the depth of the squat and prevent the weight from touching the floor. The technique is the same as in exercise 1, just make sure that there is no additional load on the lower back, do not arch it. Repeat this exercise in 3 sets of 12 – 15 times.
Exercise 3:weighted lunges. Pick up dumbbells with your working weight. If the size of the training area allows you, then it is better to do lunges while walking forward. If space is limited, do lunges in place. Alternately, throw your leg forward, squatting on your knee, just make sure that the knee does not fall out, while at the same time raising the hand from the dumbbells on which leg you are lunging to your shoulder. You, accordingly, create a weighting effect. Do 3 sets of 10 lunges on each leg.
Exercise 2:lie down on the mat, lock your shoulders and lower back tightly if possible. Raise your legs above the floor and do scissors for 3 sets of 20 to 30 repetitions.
Exercise 3:on a bench for abdominal training. Lie on your back, hold the handrail with your hands, raise your legs to your chest, first together, then separately, imitating riding a bicycle.
Having studied the characteristics of her own body, drawn up a training program, distributed the load and set the technique for doing the exercises, a woman working out in the gym will quickly achieve the desired results, her body will take on a healthy appearance, her shape will become more luxurious, which will not go unnoticed by people of the opposite sex.
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