Training program for girls in the gym. Slimming and muscle building exercises

To draw up a gym program for girls, it is important to remember that attractiveness and health are capital that is difficult to acquire and easy to lose. To maintain a beautiful figure, correct body imperfections, exercise in the gym will help.

Features of the female body

• The main feature of a woman's anatomy is associated with the minimum content of the male hormone in the body - testosterone, which is responsible for the growth of muscle mass, masculinity of the body.

  

• Women's muscle fibers are weaker and better cope with prolonged stress; women are more resilient.
• Women require fewer calories, their excess is easily deposited in the lower body - waist, hips, buttocks. Overcoming imbalances is a serious problem for those women who want to achieve harmonious physical development.

Nuances of programs for different training goals

The program for the gym for girls is drawn up according to the goals that it pursues. Women, unlike men, approach the issue from several angles: from building muscle mass to losing weight and raising self-esteem.

Muscle Gain Workout

Girls, for whom training programs for the gym are drawn up, must remember: the ideal body is proportional. Of course, we are talking about those who do not aim to participate in bodybuilding competitions.

A set of muscle mass is achieved by systematic work on basic simulators. It is important to consider the combination of approaches and intensity. Starting with low weights and high reps, the girl can gradually move to increasing the load by reducing the repetitions.

Progress can be considered as the maximum weight with minimum sets (3-4) and the number of repetitions (6-8).

Keeping your silhouette in good shape

The best option for a girl who wants to look slim and attractive is to work out all muscle groups evenly. This approach to the organization of the training process is optimal and safe.

It takes into account the anatomical features of the figure, the degree of fitness, age, the ability of muscles to "remember" the load. Complexes for maintaining the silhouette have the goal of tightening, strengthening the "problem areas", tone the muscular, cardiovascular system, burn "extra" calories.

An experienced instructor knows how to achieve the visual effect of a beautiful figure.

The hips will become smaller if the shoulder girdle is increased, the legs will be slimmer while strengthening the calf muscles, the chest will visually increase due to the lats of the back.

In the gym program, food is of great importance for the girls. Eating the right diet will help you maintain your gym performance. You should adhere to the proportional intake of proteins, fats, carbohydrates. It is necessary to ensure that the number of calories consumed does not exceed the amount consumed.

Weight loss

The goal of losing weight is considered the most common and difficult to achieve results. Overweight is a consequence of a sedentary lifestyle, unhealthy diet high in carbohydrates, heavy fats.

A woman with similar problems has to rebuild not only the daily routine, but also change her taste preferences, abandon her usual way of life. A feature of strength exercises for weight loss is work with small weights with a large number of repetitions.

Proteins should take the main place in the nutrition for all types. Fats should make up a third of the diet of a losing weight woman. The polyunsaturated fatty acids contained in fish help burn subcutaneous fat.

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The subtleties of the first workouts

The first trainings are introductory. One should not expect momentary victories from them. First of all, you should decide on the ultimate goals: building up mass, maintaining harmony or losing weight.

The first lesson can be devoted to “excursions” around the hall.

The abundance of exercise equipment can create a false desire to embrace everyone. To avoid this common mistake, it is useful to understand for what purpose the simulator or sports equipment serves, which muscle group it affects.

Correct dosing load

Be sure to follow the rule: warm-up - exercise - cool down. Warm-up should not exceed 10 minutes; main part - 40 minutes, cool down - 10 minutes. At the initial stage, it is useful to try all categories of simulators in order to determine the weakest points.

To maintain shape, it is recommended to do several basic exercises on the shoulder girdle (bench press, dumbbell spread), hips (lunges, squats), back (pull-ups, hyperextension). Instructors advise starting the workout from the least worked out places.

The pace of the exercise is moderate, the rest between sets is 1 - 1.5 minutes.

In every gym program for girls, there are no strict recommendations for the number of approaches, weight, repetitions. The good health the next day, good sleep at night - evidence that the loads of the first workouts were chosen wisely.

Do not be afraid of post-workout pain; it is natural. The muscles are not used to a new type of activity and react with the release of lactic acid. Mild muscle pain is a signal of necessary muscle hypertrophy. You should not give up classes.

Subsequent stress makes the discomfort less, and when the body adapts, these pains will go away.

It is strictly forbidden to begin acquaintance with the maximum load simulators. Beginners tend to overestimate the capabilities of their bodies. Improper load, the desire to get a momentary effect lead to muscle fatigue, rapid overwork of the whole organism.

Lack of visible results leads to psycho-emotional stress, frustration and complete cessation of classes.

Fear of being pumped: myths and reality

One of the myths guided by those who are looking for reasons to stop exercising in the gym is that muscles will grow, slimness will disappear, the figure will become masculine. Such a judgment has no physiological justification.

The male and female bodies initially have fundamental differences in the structure of the systems: musculoskeletal, hormonal, hematopoietic, psychoemotional sphere.

• The minimum amount of testosterone in women is the main reason for the inability to pump. The male sex hormone is responsible for secondary male sex characteristics. If a girl can acquire the muscles, the figure of a man, then she would have to have a mustache and a beard in addition. Ordinary exercises in the gym cannot be pumped unless you get carried away with anabolic pharmaceuticals.
• Anatomically, women have less bone mass, less muscle tissue. Their muscle fibers are long, capable of withstanding prolonged load of low weight. Short tendons will prevent muscles from becoming bulky like men.
• Even in a broad-shouldered woman, the pelvis is always wider than the shoulder girdle. Pumped-up shoulders will only create additional piquancy to the silhouette, but there will be no pumping effect.
• The presence of female sex hormones predetermines the psyche and priorities of a woman, her aesthetic inclinations - a gravitation towards smooth lines, softness, comfort. To change the hormonal background to achieve "male results" requires the artificial administration of hormonal drugs.

How to track dynamics and changes?

It is recommended to use an activity diary to control the dynamics. Starting from the first visit, anthropometric measurements should be made: weight, waist circumference, hips, chest.

In addition to the date and measurements, a set of exercises with detailed approaches, repetitions, loads are entered into the diary. Control measurements are made monthly.

The effectiveness of the simulator program is determined by the dynamics of the load in relation to the change in volumes.

If there is an increase in muscle mass with an increase in load, it means that the dynamics of classes is positive.

When losing weight, the ratio "weight - intensity" should change: if the weight decreases with an increase in the number of repetitions, then the strategy is chosen correctly. Having identified the weakest spots for yourself, you should draw up a training plan so that the lagging muscle group is given maximum attention.

Nutrition when exercising in the gym

Proper nutrition and drinking regime is a prerequisite in a training program for girls.

Depending on the goals, a menu is developed. In a muscle-building program, foods should have the highest amount of carbohydrates and the least amount of fat.

Meals should be fractional, with a predominance of simple carbohydrates and proteins.

Drinking a regimen can help replenish fluid loss during exercise. Water should be drunk in small sips every 20 - 25 minutes. In general, on the day of classes, it should be consumed 1.5 times more.

Does a girl need proteins?

With intense training, there is a need to increase the building material for muscle fibers - proteins. Their deficiency is replenished by products containing a high content of proteins - porridge, eggs, fish, lean meat, vegetables (green peas, wheat germs).

However, their number may not be enough. Nutritional supplements are widespread in the sports nutrition industry - proteins, protein shakes, whey proteins, amino acids. These drugs help in building muscle mass.

They belong to the category of nutritional supplements, they are not hormonal, but only help the body to replenish essential proteins and amino acids. They should not be confused with steroid drugs, which are unacceptable in amateur sports.

In general, a healthy, balanced diet with lots of protein is fine for exercising.

What should be the warm-up

For any type of training, it is compulsory to perform the warm-up, the main program and the end (cool-down). Since the muscles are not ready for a sharp active load, they should be "warmed up" by increasing the blood flow to the muscles.

Warm-up exercises include exercises to create general tone - light stretching, turns, bends.

It is helpful to use a cardiovascular machine (treadmill, bicycle, ellipsoid) to complement the beginning of the session. A long warm-up can lead to premature fatigue and should not exceed 7-10 minutes.

Training program for girls who want to keep fit

The task of the training for girls who want to keep fit is to systematically work on the main muscle groups: the shoulder girdle, abs, legs, back. Don't focus on one group at the expense of another. The entire workout should take no more than 1 hour.

It includes: warm-up (7-10 min), main lesson (30-40 min). You should finish your workout gradually. Cooling down, or ending - is necessary to bring the pulse back to normal. It is useful to include stretching in the hitch - stretching. It allows the muscles to calm down, relax.

The task of a girl who wants to have seductive forms should be reduced to maintaining muscles in good shape, improving the whole body. The main source of almost all girls' problems is the lower limbs, pelvis.

Therefore, emphasis should be placed on working on the muscles of the thighs, buttocks, and the press. However, do not forget about the back, chest, arms. Each exercise has its own secrets, features. Everything is important here: the position of the arms, legs, the angle of the squat, breathing.

Repetitions in exercises should be done 10 - 15; approaches - 4 at a moderate pace. Having fallen in love with one type of exercise, you should not stop only on it. Muscles are capricious, and after a while they will get used to the load. Useful every 2 to 3 months. change exercises to similar ones.

Squats

Squatting involves various muscle groups of the lower girdle: the wide front thighs, back, gluteal, gastrocnemius, dorsal muscles. The exercise is quite difficult if done correctly. It is important to maintain a right angle between the thigh and lower leg while transferring pressure to the pelvic muscles.

From the side it should look like a person is sitting on a bench. The back must not sink. Approaches - 4, with 10 - 12 squats.

Dumbbell lunges

A basic exercise that will maintain a good shape of the legs, remove the breeches, tighten the buttock, the back muscle of the thigh. Depending on your fitness, you should choose a dumbbell weight. It should be such that the girl does 4 approaches at a moderate pace 10 - 12 times.

Exercise requires good coordination, so it is worth taking the weight according to your strength.

The angle between the thigh and the lower leg must be observed. An angle less than 90 degrees will reduce the load on the anterior and gluteus muscles, and the effect will not be achieved. Complicating the exercise - walking forward (wide step). It is recommended that you alternate 10 to 15 steps per leg.

One-handed dumbbell row

This exercise is considered basic and works out the muscles of the shoulder girdle and chest. The right leg is bent at the knee, the left leg is extended back (high start pose); the left hand with dumbbells rises from the floor to the chest.

The pull should not come from the forearm, but from the elbow, observing a right angle between the shoulder and forearm. Sets - 4, with 10 reps.

Pull-ups

Girls pay undeservedly little attention to their arms and breasts. Strong biceps, triceps create a beautiful relief. Developed pectoral muscles not only visually make the waist thinner, but also tighten the chest. Recommended 3-4 sets with the maximum number of repetitions.

Row of the upper block for the head

In the pull of the upper block behind the head, the muscles of the shoulder girdle, back, deltoid muscles are worked out. The exercise should be done at a moderate pace. It is important not to throw your hand up sharply, slightly hold it at the top and bottom points. Sets - 4, with 10 - 12 repetitions.

Incline Barbell Press

Although the incline barbell press exercise is done with a barbell, it shouldn't be intimidating. The muscles of the chest are large, require more load, so the barbell bar, without discs, will not harm the figure.

In the tilt position, the muscles of the upper chest are actively working.

It is important to keep track of the tempo, to maintain pauses at the top and bottom; do not straighten your elbows, do not throw the barbell on your chest. Sets - 3, with 10 - 12 reps.

Pull of the bar to the belt

The barbell row to the belt is a basic exercise for developing back muscles. This area is just as important for shape and health as the buttocks and thighs. Strong corset allows you to keep your back straight; it affects the tightness of the upper and lower walls of the press. It is important to fix the back in the lower back.

The squat should be deep enough. Move up and down should be done without jerking, gradually. Failure to comply with the technique is dangerous with spinal injury. Sets of 3, with 10 to 12 reps.

Narrow Grip Block Row

Exercise "pulling the block with a narrow grip" allows you to pump up the deltoid muscles, biceps, latissimus dorsi. Care should be taken to position the elbows correctly, which should be directed strictly back, and not to the sides.

It is important to monitor your back position. If the starting position is sitting, you can not tear your buttocks off the bench. Sets - 4, with 10 - 12 repetitions.

Plie squat with dumbbells

Purely "female" exercise "plie", which is aimed at a comprehensive study of the muscles of the thighs. The inner thigh muscle is especially active. This "ballet" movement not only gives elasticity to this part of the body, but is also very useful for the pelvic organs of a woman.

It is important to stand on a full foot, not to bend your back in the lower back. The squat should be flat on the floor. Failure to follow the technique can result in injury to knees and feet. Sets - 4, with 10 - 15 reps.

Squat on one leg in "scissors" with a barbell

Squatting on one leg requires good coordination of movement. To maintain balance, it is important to do it with the back fixed without arching the spine. Any squat on one leg puts a load on the quads, provided the technique is followed.

Deadlift

Deadlift is a basic exercise that covers all muscle groups of the lower extremities, buttocks, adding the study of the press, trapezium. Women use more often the "Romanian deadlift".

Unlike the classic one, it does not have a deep squat. For correct execution, it is necessary to fix the back, bending it in the lower back. Sets - 4, with 10 - 12 repetitions.

Squat with one leg on the bench

The exercise requires good coordination. It allows you to tone the muscles of the thighs (inner, outer, lateral), buttocks. The leg to be worked on should be moved away from the bench so that the angle between the thigh and lower leg is 90 degrees or more.

At the lowest point, you need to make a short pause. Sets - 4, with 10 - 15 repetitions. To complicate the task, you can take dumbbells in your hands.

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

Exercise "pulling the lower block" develops the pectoral muscles, additionally working out the biceps, broad back muscles. It is important to keep your elbows parallel to the floor, strictly fix your back. Sets - 4, with 10 - 12 repetitions.

Dumbbell bench press

The basic exercise "dumbbell bench press" is indispensable for strengthening the pectoral muscles. The different position of the torso allows you to accentuate individual muscles. For example, the horizontal position of the bench strengthens the external muscles; tilted bench - upper.

In any position, it is important not to throw your hands down sharply, not to straighten them at the elbows, to fix the upper and lower points. Sets - 4, with 10 - 12 repetitions.

Dumbbell set

During the raising of the arms on a horizontal or inclined bench, hypertrophy of the external, internal muscles of the thoracic region occurs. It is important to keep your hands at your elbows at a 90 degree angle.

The exercise should be performed at a moderate pace, without sudden movements.

The shoulder and lumbar region should lie snugly on the bench. Sets - 4, with 10 - 12 repetitions.

In a gym program for a girl, dumbbells and a barbell should become the main type of sports equipment. The versatile exercise equipment widely offered by the sports industry manufacturers is useful but should be used as an aid.

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Slimming exercises

The weight loss complex consists of cardio and strength training. The peculiarity of weight loss exercises is high intensity combined with light weights.

You should not give up basic exercises, the task of which is to strengthen the muscles of the legs, buttocks, and arms. They are quite suitable for those who wish to gain weight, and those who wish to burn excess fat.

For belly

Tighten the abdominal muscles, make the abdomen more toned, exercises with lifting the legs or trunk will help. They can be done on the floor, on a horizontal or inclined bench. From a lying position, you should raise your legs perpendicular to the floor.

It is important to keep your back firmly pressed to the surface without bending your lower back. Breathing should be even, deep: inhale - legs down, exhale - legs up. The exercise must be performed at a moderate pace, fixing attention on the tense press at the top point.

For complication, the option of raising the legs on the uneven bars is offered.

In this case, the body is vertically pressed against the back of the machine, the legs rise parallel to the floor. As in the previous case, it is important to keep the spine tightly pressed. Exercises for the abdomen are done 3 - 4 approaches, repetitions - until the muscles burn.

For sides

Exercises for the sides, or oblique muscles, are included in the block of exercises for the abdominal muscles. Twisting trains your oblique abdominal muscles. When doing exercises for the press, trainers advise to include crunches in them.

For example, raising your legs forward, replace half of the reps with raising your legs to the left (and to the right). Raising the torso on the floor, or on the "Roman chair", part of the lift must be replaced by twisting.

Bending your torso with your arms up helps to shed excess fat on your sides. It is important to tilt strictly vertically, keep your arms parallel to the body, without falling forward. To complicate the task, you can take a small burden in your hands. Sets 4-5, with 15-20 reps.

For the buttocks

The area that is important for girls when performing a program for the gym is the buttocks. These large muscles are responsive to stress and can be easily corrected. To work out this zone, you should pay attention to lunges, squats.

One of the options for lunges is a curtsy lunge: the right leg is pushed forward, to the position of an obtuse angle with the lower leg; the left is set back to the right, in a wide step. Squats should be done with a strictly straightened spine, feeling the center of gravity exactly in the pelvic region.

At the lowest point, you can make three small jerking movements. The legs change after 15 to 20 repetitions. To complicate the task, you can take dumbbells.

For legs

Leg exercises are related to glute exercises. As a rule, when working on them, the muscles of the thighs are also included.

The leg press while lying on the platform actively works on problem areas.

It is advisable to do it as an additional exercise to lunges. It is important to follow the technique: put your feet closer to the upper edge of the platform, parallel to the hips.

The pelvis should be tightly pressed against the bench; at the lowest point, hold the movement for a second. Don't take a lot of weight. The emphasis should be on speed and repetitions.

The classic leg (hip) exercise is deadlift. For weight loss, instead of a barbell, dumbbells are taken. Their weight depends on the degree of preparation. The back should be slightly bent at the lower back. It is necessary to pull the dumbbells down to the point of highest tension of the gluteus and hamstrings.

Part of your workout can be devoted to exercises while lying on the floor. Among them are leg raises, lying on your side, standing on your elbows, standing against the wall.

For hands

Hand exercises are the least popular with women. However, it is the lush shoulders that make the figure massive.

For arm training, a dumbbell row for biceps is perfect. You should not take a noticeable weight, it is enough to take a small dumbbell (2-3 kg), but you need to do the repetitions at an accelerated pace.

The technique assumes a fixed spine, relaxed knees... At the top lifting point, you should make a second stop on the exhale.

Exercise machine - "butterfly" is able to tone the muscles of the arms and shoulder girdle. It is important to give the body a stable position, to firmly fix the forearms on the rollers. Since the girl does not have the task of gaining mass, the exercise should be done with the minimum weights and the maximum number of repetitions.

Weight gain training program for girls

The mass gain program for girls involves working with weights. The goal of the program is to gradually increase the load for constant muscle growth.

The program for a gym for a girl provides for the work with basic exercises, which are considered basic.

The equipment available in the weightlifting gyms is optional but not required. To build up the mass, three are enough - squats, deadlifts, presses. Experienced instructors advise starting a lesson by working on large muscles.

This approach helps to prevent fatigue of the most problematic areas. Exercises for building mass, as well as exercises for maintaining shape, are similar (see Workout program for girls who want to keep fit).

A distinctive feature of training for gaining mass is that the training process should be incremental. The increase in weights is accompanied by a decrease in the number of reps. So, at the initial stage, with a weight of 20 kg, the girl does 3 sets of 10 - 15 times; over time, with a weight of 50 kg, she will do 3 sets of 6 - 8 times.

In the future, with a constant number of approaches and repetitions, the weight of the weights increases. In addition to exercising, attention should be paid to protein-enriched food, water regimen.

Lightweight workout option for girls

The main set of exercises is developed taking into account individual characteristics: age, degree of training, chronic diseases. For these purposes, special programs have been developed.

They help not only to lose weight, but also to strengthen the muscle groups responsible for a beautiful figure and good posture. Exercise has a beneficial effect on the cardiovascular system, increases endurance, general tone.

The lighter version of training includes aerobic (to a greater extent) and strength training.

Cardio workout

The goal of cardio, like any type of aerobics, is to burn calories. At the same time, tasks of a general strengthening nature are being solved: strengthening the heart, respiratory system, enriching muscles with oxygen, increasing the level of endurance.

The workout will be optimal if you alternate cardio and strength loads. In this case, the process of burning fat will be more active.You should not turn training into grueling work.

Their duration should be no more than 1 hour, three times a week. Overloading not only does not help, but also "clogs" the muscles, the opposite effect occurs.

High-intensity cardio not only burns calories but also builds muscle mass. A slower pace or static exercise builds endurance.

The benefits of cardio workouts lie in their variety.

You can use stationary cardio equipment, aerobic programs, use sports equipment - balls, ribbons, step platforms. Group lessons to music, active movements are the distinctive features of aerobics.

Split workout

Split training - the load of individual muscle groups at different times. This technique is intended for the most advanced athletes. Approximate weekly program with a break for rest days:

• Day 1 - legs, buttocks;
• Day 2 - chest, arms;
• Day 3 - back, abs.

Systematic work on individual groups with a gradual increase in load is considered the best method for building muscle mass. To maintain your figure and lose weight, it is more advisable to use a simplified split training scheme - high-intensity interval training.

It is a combination of aerobics and strength training. This technique is relatively new, but successful in the fitness world. Its principle is a dynamic alternation of exercises in a short period of time.

For 1 hour of such training, all muscle groups have time to work, they are forced to respond faster to changes. In addition, the constant change of load does not allow you to get used to the monotony of movements, and training is psychologically faster.

How does menstruation affect exercise?

Although menstruation is a natural state for a woman, at this point significant changes occur in her condition. The hormonal background changes, the production of female sex hormones is reduced to a minimum.

After the end of the critical days, performance improves, and before the time of ovulation, physical strength rises. In the middle of the cycle, a decrease occurs, which continues until bleeding appears. It negatively affects not only the physical properties of the body, but also on the general well-being.

During menstruation, performance decreases, mood changes, and endurance decreases. Sometimes these symptoms are accompanied by pain in the abdomen.

With pronounced signs of menstrual syndrome, you should refrain from playing sports. If bleeding does not affect physical activity and mood, you should not refuse to exercise in a gentle mode.

The main thing is to exclude exercises that increase the blood circulation of the pelvic organs: jumps, squats, leg presses, leg raises.

They should be replaced by working out the muscles of the shoulder girdle. It is necessary to reduce the total load, the number of approaches and reps.

Expert advice

In programs for gyms for girls, many factors must be taken into account: age, physical capabilities, weight, the presence of contraindications. However, the underlying principles should be:

• Regularity. No workout will have any effect if it is not a habit. Going to the gym dedicated to the upcoming trip to the sea will only bring disappointment.
• Perseverance. You should not expect an instant result in such a complex matter as working on your own body. The body is a complex system that is able to resist changes in its structure. It is much easier to put on fat than to lose it. However, overtraining is just as dangerous as not exercising enough. Exercises in the gym should be combined with relaxation, good rest, sleep, nutrition.Perseverance in achieving the goal, systematic work in alliance with the coach will certainly lead to positive results.
• Exercise pleasure. It is necessary to change the lifestyle, eating style, submission to a new daily routine, in which a lot of space will be allocated to the gym. The desire to eat green peas instead of a cake should become natural, and going to the hall should be preferable to going to a cafe.
• A positive attitude, pleasure from the load received, pride in one's own strengths are the key to successful results in the gym.

Video about the training program for beginners: