Basic exercises in the gym for girls for all muscle groups, weight loss

The gym is rightfully considered one of the fastest ways to radically change your appearance, improving your own health and fitness. It is the basic exercises that can help in this matter best.

In order to get the result, while avoiding overtraining and injuries, you need to know the technique and sequence of exercises, as well as correctly draw up a fitness program.

The basics of gym workouts for girls. How to make a program

Due to the physiological characteristics, training women in the gym is different from training men. Girls are genetically more resilient with less muscle mass. In this case, for girls, it is the basic exercises that bring maximum results.

By itself, the muscle mass of girls is less active, and the accumulation of fat is more intense under the influence of female hormones - estrogen and progesterone. The distribution of fat and muscle mass also differs - among girls, the legs and buttocks are the favorite places for fat accumulation. They are also the strongest.

Therefore, by making maximum emphasis on their training, using basic exercises, you can achieve a quick and impressive result in training.

The first step is to draw up a detailed fitness program that takes into account the individual parameters of a woman:

• weight;
• growth;
• age;
• the presence of individual contraindications;
• hormonal activity (regularity of the monthly cycle, the onset of menopause);
• anthropometric parameters of the body (waist, arms, hips);
• the ratio of fat and muscle mass in the body.

Basic Weekly Muscle Gaining Plan

Basic gym exercises are the most effective way to increase muscle volume in girls and men. Thanks to them, strength and endurance develop, while the maximum hormonal response is observed, which allows you to achieve tangible progress in a short time.

Split workouts are most effective in this case:

What workouts are better for losing weight girls

All the variety of different sports is conditionally divided into two groups. These are resistance exercises that increase muscle volume and cardio workouts that increase endurance. With seemingly completely different approaches, these two types of exercises, performed together, perfectly complement each other, being the perfect combination for weight loss.

Circular workouts

Circuit training, when combined with the right diet, is the widely accepted method of losing weight as quickly as possible. To carry out circular training, only your own weight is sufficient, and the presence of dumbbells, barbells and other weights will greatly diversify and increase the effectiveness of such training.

The simplest circuit workout for weight loss without the use of additional equipment:

• 20 squats;
• 10 push-ups;
• 20 lunges (10 for each leg);
• 15 seconds stand in the "plank" position;
• 30 jumps in place;
• Rest for 1 min, repeat 3 times.

Fitness program

The training program is created with the participation of a fitness trainer, nutritionist or sports doctor.

The fitness program includes:

• the total duration of the training cycle;
• number of workouts in the gym;
• independent workouts at home;
• a detailed description of the workouts for each day - sets, weights, reps;
• recreation.

Fat burning complex

Most qualified professionals prescribe a combination of strength training and cardio as a fat burning complex, supplementing it with a calorie deficit diet.

Power loads

Strength loads help increase muscle mass, thereby speeding up the metabolic rate. Strength loads themselves do not consume many calories, but the fat-burning effect after them continues even after a day, and the food received after such workouts will be used by the body to replenish muscle stores, and not to be deposited in fat.

Cardio workout

Cardio workouts such as running on a treadmill, cycling, elliptical trainers, group aerobics, or dancing can help you lose the most calories per unit of time. However, this effect ends immediately after the end of the session.

Split workout

Working out the body in parts in one workout is inferior in efficiency to full-body workouts. The energy and calories expended in a split workout are less than when using the whole body. This type of training is suitable for increasing muscle volume, adding additional variety to the training process.

How to draw up a weight loss program correctly

Men who have more developed muscles due to a genetic factor should focus on working out the trunk. For girls, the maximum emphasis should be on training the hips and buttocks.

Warm up

Any workout should begin with a warm-up, and its load should be quite noticeable.

The classic version of the warm-up before work in the gym:

• joint gymnastics;
• 3 minutes of jumping rope;
• 2 minutes running in place;
• 20 squats;
• 5 lunges;
• 12 push-ups;
• 10 kicks back.

Basic Exercises on Leg Trainers

Basic exercise in the gym maximizes the production of growth hormones and stimulates the weight loss process.In men, testosterone production increases, and blood circulation in the pelvic organs improves.

For the legs, the classic base is:

• seated leg press;
• sit-ups in Smith;
• front squats with a bar;
• hack squats.

Exercises for the trunk

When losing weight, you should use all the variety of exercises that allow you to alternate the load and thereby not lead to overtraining.

The most effective choice would be the following complex:

• deadlift;
• press on a horizontal bench;
• dumbbell thrust to the thigh;
• vertical cable pull;
• sitting block pull.

Exercises to burn fat in the abdomen and sides

The most popular exercises for belly and flank reduction are twisting.

There are several types of twists:

• lying on the rug;
• on honey bole;
• on stops with lifting the lower part of the body to the stop;
• with a hip lock on a bench;
• on the simulator.

Pre-workout warm-up rules

All large joints and tendons should work during the warm-up. The main indicator of a properly performed warm-up is the appearance of sweat. Warm up should not be neglected, even when the fitness experience is decades old. Without proper warm-up, injuries can occur with the simplest exercises.

Workout program for women in the gym on Monday

After two days of rest on the weekend, at the very beginning of the week, you should focus on high weights and the most energy-intensive exercises.

Seated Leg Press

The sitting leg press in the frame is a great replacement for the classic squat with a barbell, in case there are medical contraindications for squats, such as herniated discs or venous diseases. The main muscles involved are the quadriceps, semitendinosus and semidransverse, biceps, gluteus maximus.

Execution order:

1. The pelvis and lower back are flattened. Legs are parallel, separated to shoulder level.
2. As you exhale, straighten your knees without blocking them, while maintaining a slight bend.
3. Grab the handles, remove the locking stop.
4. The weight drops as you inhale. The back and tailbone do not come off.
5. With an exhalation, perform a bench press without bringing your legs together.

12-18 sts are performed in 2-3 approaches.

Smith Vertical Press

The main muscles worked: the maximum load of the quadriceps femoris muscle, semitendinosus and semi-transverse, biceps, gluteus maximus.

Execution order:

1. The bar is located half a meter from the laid mat. The legs are bent at the knees, spaced shoulder-width apart, located in the same plane with the bar.
2. The force of the legs pushes the bar upward. The knees are not fully extended.
3. After a short delay at the top point, the weight gradually drops down, while a smooth breath is taken.

It is recommended to do up to three sets of 14-18 reps.

Incline Bench Crunches

Flexion and twisting are contraindicated in the presence of intervertebral hernias or other problems with the lumbar region. Main muscles worked: Rectus and oblique abdominals.

Execution order:

1. From a vertical position with tightly fixed legs, you should lean back as much as possible, relaxing the neck area.
2. The arms are crossed over the chest or behind the head, but do not pull it.
3. Slow controlled twisting is performed in the direction in front of you, without lifting the body up.

Performed up to 5 p., 30 repetitions.

Horizontal thrust

Main muscles worked: trapezius, lats.

Execution order:

1. The legs are slightly bent at the knees, sitting with a straight back and holding the handle, taking a smooth breath, push the shoulder girdle backward, pulling the handle to the waist, while straightening the back as much as possible and pushing the chest forward.
2. Delay half a second with maximum muscle contraction.
3. Smooth, controlled inhalation return.

Recommended up to three approaches and 15 times.

Pull of the vertical cable

Main Muscles Worked: Latissimus, Rhomboid

Execution order:

1. From a sitting position with legs fixed with a roller, holding the handle with a wide grip, you should smoothly lower the handle to a level slightly below the chin, making a deep exhalation.
2. In this case, the chest moves as far forward as possible, and the shoulders are retracted as far back as possible.
3. Slowly return to starting position with a deep breath.

It is recommended from two to three approaches, 10-15 times.

Dumbbell Pullover

Main muscles worked: lats, pectoralis major, triceps.

Execution order:

1. You need to lie with your upper back on the edge of the bench, your head should hang freely. Hands bent at the elbows, holding the dumbbell with thumbs down, are taken behind the head. The body and thighs are in line, parallel to the floor.
2. Taking a deep breath, the bent arms go down as low as possible.
3. As you exhale, you should raise your arms until tension is felt. If the voltage disappears, then it is necessary to reduce the amplitude.

It is recommended from two to three approaches, 10-15 times.

Squats

Basic exercises in the gym necessarily imply the classic squat, performed with a barbell, and is used both to increase muscle volume and to reduce weight. By improving blood circulation to the pelvic organs, squats can help maintain health in both men and women.

The main contraindications are problems with joints, bones and spine (hernias, joint instability, arthritis) and venous diseases (thrombophlebitis, varicose veins).

Main muscles worked:

• four-headed;
• semi-transverse;
• semitendinosus;
• two-headed;
• middle gluteal;
• large gluteal;
• straight back, press.

Execution order:

1. The bar lies on the shoulder blades, at the level of the collarbone, while it does not press on the neck. Shoulders are brought together, palms hold the bar slightly wider than shoulder width. The gaze is directed upwards. The knees are slightly bent, not blocked. The deflection is maintained in the lumbar region, the feet are slightly apart, shoulder-width apart.
2. Without changing the direction of gaze, keeping the deflection in the lumbar spine, taking a smooth breath, take them back, while making sure not to bring the legs together.
3. By abducting the pelvis, the knees bend to 90 degrees without going beyond the line of the foot.
4. The heels are pressed to the floor, there should be no load on the toe.
5. Having descended to the lower position, on exhalation, a controlled smooth rise to the initial position is performed.

It is recommended from two to three approaches, 10-15 times.

Training program for girls on Wednesday

Wednesday is the day when the level of load should allow you to effectively recover before Friday workout, so the exercises on this day should not be overly difficult, and the weights should not be too heavy.

Dumbbell lunges

Main muscles worked: gluteus maximus, quadriceps.

Execution order:

1. When inhaling, a step is taken forward, the fulcrum is the heel. In this case, the body should be as straight as possible.
2. The leg is bent at the knee, while the knee should not go beyond the line of the foot. The lowest point of the amplitude is the angle between the thigh and the lower leg - 90 degrees.
3. On exhalation, a controlled return to the starting position is made. In this case, the fulcrum of the front leg is the heel.

3 sets are performed, alternating legs, 12 repetitions per leg.

Bench press

It is not for nothing that basic exercises in bodybuilding, fitness, powerlifting and even playing sports are given so much attention. The bench press is rightfully considered one of the most important for improving the physical condition of athletes of all stripes. Each gym has dedicated benches for this exercise.

There are a great many options for their execution - these can be benches with an incline, straight, reverse or simple simulators. The main muscles involved are the pectoralis major, keyobrachus, serratus anterior, triceps.

Execution order:

1. The neck should be in the same plane with the head, at eye level.Grip - wide, double shoulder width, elbows slightly bent.
2. Taking a deep breath in a slow, controlled motion, the bar lowers to chest level, slightly above the solar plexus, touching it.
3. The elbows are set apart, the shoulders should be almost perpendicular to the body.
4. At the lowest point of the amplitude, the bar is delayed for half a second, after which, on exhalation, without sudden movements, it returns to its original position.

3 sets are performed, 12 repetitions each.

Weighted Front Squat

Basic exercises in the gym, in addition to classic squats, also include frontal ones, in which the emphasis of the load shifts more to the quadriceps. Girls need to remember that excessive stress on the front of the thigh (quadriceps) leads to excessive hypertrophy, which can negatively affect the appearance of the legs.

Main muscles worked: quadriceps, inner thigh, outer surface, biceps, gluteus maximus. The order of execution is similar to the classic squats. The bar is on the collarbone and shoulders. The arms and elbows are parallel, and the hands are brought under the bar so that the palms are facing up. 3 sets of 15 reps are performed.

Reduction of legs

Reducing the legs on the simulator has a positive effect on blood circulation in the pelvic organs, which can prevent the development of the corresponding diseases in both men and women. The main muscles involved are the inner thigh or adductors.

Execution order:

1. On exhalation, the legs are brought together almost completely.
2. In the position of maximum amplitude, it is necessary to linger for 0.5 seconds, maximally straining the muscles of the inner thigh.
3. With a smooth, controlled movement while inhaling, the legs are spread to a position where the load continues to be felt.

5 approaches are performed, 20-25 repetitions each.

Working on the block

The block trainer allows you to perform a huge variety of exercises, which are an excellent finishing approach after the main work with the base. At the same time, beginners should turn to a qualified trainer to control the technique, because in the block simulators there are no auxiliary guiding elements inherent in conventional simulators.

One of the most common and popular block exercises is the standing upper block extension. Main Muscles Worked: Triceps Shoulder

Execution order:

1. With a straight back, putting one leg slightly forward, holding the handle of the block with your palms down and keeping your elbows parallel to the body, press them to the body.
2. On exhalation, with a light, controlled movement, without lifting the elbows from the body, the arms are extended at the elbow joint. At the same time, at the point of maximum amplitude, the elbows are not blocked, they remain slightly bent.
3. On inhalation, the arms return to their original position.

5 approaches are performed, 20-25 repetitions each.

Stretching

After strength loads that can reduce the range of motion of the joints, it is advisable to add complex aimed at stretching the tendons:

1. Child Pose: arms are extended forward, palms touch the floor, the body is on the knees, buttocks are on the heels.
2. Downward Dog Pose: standing on all fours, raise the pelvis up and back as much as possible. In this case, the head - neck - back form a straight line.

Stretching the legs, buttocks:

• tilting to the feet while standing, without bending at the lower back;
• tilts to the feet while sitting, while the chest is leaning forward, the back in the lumbar region is straight;
• longitudinal and transverse twine.

Each exercise should be done for 30 seconds.

Friday training program for girls

There are two days of rest ahead, and from training on Wednesday, the body should have already recovered. On this day, more different exercises should be added, reducing the number of approaches in them in order to work out the maximum number of muscle fibers.

Squats

Main muscles worked: quadriceps, inner thigh, outer surface, biceps, gluteus maximus. The procedure is similar to the barbell squat technique. 3 sets of 50 reps are performed.

Dumbbell lunges

The technique is described earlier. Perform 3 sets of 15 reps for each leg.

One-handed dumbbell row

Main muscles worked: latissimus, trapezius, posterior bundle of deltoid.

Execution order:

1. The fulcrum of the bench is the knee and arm. The back is straight, the pelvis is laid back, keeping the deflection in the lumbar spine, the other arm is straightened, holding the dumbbell.
2. Making a smooth exhalation, the dumbbell is pulled up to the thigh with an upward movement of the elbow.
3. At the top point of the amplitude, it is necessary to reduce the scapula, maintaining a straight back position and hold for 0.5 seconds.
4. In a controlled movement, avoiding jerks, the dumbbell is lowered to the starting position while inhaling.

3 sets of 12 reps are performed.

Pull-ups

Pull-ups are a classic exercise that develops grip strength, back muscles, forearms, and arms. The ability to pull up determines the overall fitness of the body. Main Muscles Worked: Lats.

Execution order:

1. The standard grip is straight, wide.
2. In order to maximize the use of the back, and not the arms, when pulling up, you should concentrate on moving the elbows down, which should be spread out to the sides. The body and legs should not be involved in the process.
3. The chest is pulled as far forward as possible. The pull-up is performed until the bar does not reach the level of the chin.
4. Exhaling smoothly, you should slowly lower yourself, straightening your arms.

3 sets of 5 reps are performed.

Incline Barbell Press

The order of execution is similar to the press on a straight bench. In this case, the emphasis of the load is shifted to the upper part of the pectoral muscles. 3 sets of 12 reps are performed.

Pull of the bar to the belt

Main Muscles Involved: Lats, Trapezius, Rhomboid.

Execution order:

1. Maintaining a natural deflection in the lumbar region, slightly bending the knees, the pelvis should be brought back, tilting the body forward. The shoulder blades should be brought together and the upper back is strained as much as possible. Hands hold the bar with a reverse grip.
2. On exhalation, in a controlled movement, lifting the elbows up, the barbell rises parallel to the hips to the level of the abdomen.
3. Having raised the barbell, you should reduce the shoulder blades even more and stay in this position for half a second.
4. On inspiration, there is a smooth return to the starting position.

3 sets of 10 reps are performed.

Close grip pulldown to chest

Similar to vertical block pull. With this performance, the emphasis of the load is shifted to the middle of the lats. 1 set of 12 reps is performed.

Squats "Plie" with dumbbells

Main muscles worked: quadriceps, inner thigh (maximum load), outer surface, biceps, gluteus.

Execution order:

1. The legs are set as wide as possible, the feet are maximally turned to the sides. The body is straightened while maintaining the deflection in the lumbar region. The knees are not locked, slightly bent. The dumbbell is held in front of you with both hands. The gaze is directed upwards.
2. On inhalation, the pelvis should be pulled back as much as possible without bending in the lumbar region, but bending the body at the hip joint. All the load is distributed to the heels.
3. It should be lowered to a level below parallel with the floor.
4. On inhalation, in a controlled movement, the original position should be returned.

Up to three sets of 15 reps are performed.

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

The order of execution is similar to classic attacks. The difference is that in this case, lunges are performed on the spot, without taking a step or changing legs.

1. On inhalation, the knee of the back leg touches the floor slightly.
2. On exhalation, the knee of the back leg should be straightened, due to the tension of the muscles of the thigh of the front.

Do 1 set of 10 reps for each leg.

Press book

Main muscles worked: abdomen and obliques.

Execution order:

1. Lying with straightened arms behind your head and straight legs, exhaling smoothly, you should raise your arms and legs towards each other.
2. Exhaling smoothly, return to the starting position.

3 sets of 10 reps are performed.

Deadlift

The deadlift, along with the squat and the barbell press, is a fundamental core exercise performed in the gym, allowing up to 75% of the muscles of the entire body to be used at a time.

While highly effective, it can also be extremely traumatic, requiring very good technique. It is advisable for beginners to have a belay assistant. Main Muscles Targeted: Trapezius, Latissimus, Glute Quadriceps, Straight Back, Inner and Outer Legs, Biceps

Execution order:

1. Legs are shoulder-width apart, socks protrude beyond the bar. The back is straightened, the gaze is directed upward, the shoulder blades are brought together. The legs are slightly bent. The bar is held in a straight grip, slightly wider than the shoulders.
2. Exhaling smoothly, without sudden movements, the barbell is lifted due to extension in the hip joint and knees. Keep the lumbar arch while keeping your back straight. The load is distributed to the heels.
3. Having raised the barbell, you should reduce the shoulder blades, linger for half a second.
4. On inhalation, you should begin to smoothly lower the bar to its original position.

3 sets of 10 reps are performed.

Bench Squat

The technique of execution is completely similar to conventional lunges with dumbbells, with the only difference that the back leg is placed on the bench, thereby the emphasis of the load is more strongly shifted to the gluteal muscles. 1 set of 10 reps is performed on each leg.

Row of the lower block to the belt while sitting with a narrow grip

Similar to the horizontal block pull. With this performance, the emphasis of the load is shifted to the middle of the lats. 1 set of 12 reps is performed.

Dumbbell bench press

The technique is similar to the classic bench press. Working the arms separately allows for greater use of the stabilizer muscles. This exercise also allows you to increase the stretch of the pectoralis major muscle at the lowest point of amplitude. Perform 2 sets of 12 reps.

Dumbbell set

Main muscles worked: pectoralis major, triceps.

Execution order:

1. The exercise is performed while lying on a bench, holding the dumbbells parallel to each other over the upper point of the chest, slightly bending the elbows and pointing them to the sides.
2. Taking a smooth breath, you should spread your arms to the sides, while not changing the position of your elbows and not bending them. The chest is pulled up.
3. With exhalation, a controlled return to the starting position occurs.

Do 2 sets of 10 reps.

It should be remembered that doing basic exercises involves the maximum amount of muscle fibers and strength. Work in the gym should be organized in such a way as to start with harder exercises and end with simpler ones.

Author: Semenkov Andrey

Videos of various training programs in the gym for girls

Training program for entry level training:

A set of exercises for an average level of load: