The initial and more complex workout program in the gym for

The desire to be in shape is always inherent in the beautiful half of humanity. Diets, physical activities are practiced, but ... are periodically forgotten. When the problem becomes universal (for example, in the spring), the correct selection of a workout program in the gym for girls will come to the rescue. What should it be?

3 principles of work on yourself

Training program

The main principles of training aimed at improving physical condition are:

  • duration (depending on your level of training);
  • density (alternation of exercise and rest approaches, which should not exceed 1 minute);
  • alternation (first, work goes on large muscles, and then on small ones).

The result of classes depends on a combination of these three aspects. However, many girls are trying to compensate for the duration of the intensity or vice versa, and the sequence is completely forgotten. Meanwhile, there will be no progress if you do it for a long time, but the exercises are spontaneous: you just get tired and get out of the training schedule. But compliance with these principles will help:

  • gradually adapt the body to such activity;
  • increase muscle tone;
  • train muscle strength;
  • create a base for work at a more complex level.

Rules of physical activity

Whichever workout program at the gym for girls is chosen, there are several strict rules that must be observed regardless of the level of physical fitness and the system of work on body shape.

  • Ensure the absence of a threat to life and health. Before class, check the reliability of fixing the cables and the stability of the simulators used.
  • Do not neglect the safety net.
  • Taking into account the inertial phase of movement, that is, performing, for example, bench press, it is important not only to lift the barbell, but also to lower it correctly.
  • Adequately assess their capabilities and not try to take very heavy weight.

Complex for beginners

The initial exercise program in the gym for girls includes the distribution of the load on different muscle groups. The fact is that the body has not yet adapted to its increase - there is no sense in dividing classes into working out individual muscle groups. This program involves 3 workouts per week.

First training

Easy jogging on a special track

  • Easy jogging on a special track - 7-10 minutes.
  • Squats.
  1. The back is straight, the legs are shoulder-high.
  2. Without bending the back, we lower the torso to the level of education of the hips with the floor parallel to the straight line.
  3. Accept the initial position.
  4. Perform 2 sets of 12 repetitions.
  • We derive the pelvis from a recumbent position.
  1. Take a horizontal position, legs together.
  2. Relying on the heels and shoulder blades, raise the pelvis as high as possible, while pressing the legs to the support.
  3. Slowly accept the initial posture.
  4. We make 2 sets of 12 repetitions.
  • We do bench press with dumbbells sitting - 2 sets of 12 repetitions for the left and right hands.
  • Bleeding lower press.
  1. Accept a horizontal position, throwing his hands over his head.
  2. Raise the head and legs, bending them at the knee joint.
  3. Transfer the body to the starting point.
  4. We make 2 sets of 12 repetitions.
  • Bleeding the upper press.
  1. We take a horizontal position, hands are wound behind the head.
  2. We put legs on the whole foot, bend at the knee joints.
  3. Tear off the head from the support and as close as possible to the knees.
  4. We return the body to the starting point.
  5. Perform 2 sets of 12 repetitions.

Second training

Work with a barbell lying

  • Jogging on a special simulator for 10 minutes.
  • Work with a barbell lying (weight counts trainer).
  1. We lay down on the bench, having bent our back in the bridge.
  2. Lean on the whole foot.
  3. We make a narrow grip and raise the bar on the exhale.
  4. On a breath we lower the load on the holders.
  5. We make 2 sets 12 times.
  • Thrust block horizontal
  1. Sit on the bench.
  2. Legs slightly bent at the knees.
  3. Straighten your back.
  4. We make a narrow handgrip.
  5. Pull the handle on yourself, while bending the back and bulging chest.
  6. We return to the initial position.
  7. We make 2 sets of 12 times.
  • Stretching

Third training

Pull in graviton

  • Running track - 10 minutes.
  • Pull in graviton.
  1. Become a knee on a supporting platform.
  2. Hands grab the rail.
  3. Slightly starting from the bottom support, we direct the body upwards.
  4. Accept the initial position.
  5. We make 2 sets of 3 leisurely repetitions.
  • Dumbbell bench press from sitting position - 2 sets, 12 times.
  • Pumping the transverse and lateral muscles of the press - 2 sets of 12 repetitions for each area.

Advanced training complex

The program of the advanced stage of training in the gym for the girl also involves classes 3 times during the week.

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Training first

Training on the exercise bike

  • Exercise Bike - 10 minutes.
  • Sumo squats with weighting.
  1. We adopt a vertical position, we try to spread our legs as widely as possible, leaning on the whole foot.
  2. We take the burden and make a squat so that the hips form a parallel line with the floor.
  3. We return to the initial position.
  4. We make 4 sets of 6 repetitions.
  • Sitting dumbbell bench press - 4 sets of 6 times.
  • Rise in hanging.
  1. We make a wide grip of the crossbar.
  2. Raise the legs together so that they form a right angle with the body.
  3. We return to the starting point.
  4. Perform 3 sets of 15 repetitions.

Second training

Cuban bench press

  • Warm up
  • Cuban bench press
  1. Accept the vertical position, the legs are set shoulder-width apart.
  2. We lift the dumbbells with our hands, while straightening the forearm parallel to the floor.
  3. We turn the torso left and right so that the arm is above the head from the elbow to the palm.
  4. Repeat the exercise 10 times left and right.
  • Push-ups from the floor - 20 times.
  • Pull-ups in graviton - 3 sets of 3 repetitions.
  • Twisting with a burden.
  1. Accept horizontal position.
  2. With our hands, we undertake the pancake from the rod, straighten it in front of us.
  3. We cross our legs in the calves and bend at the knee joint at an angle of 90 degrees.
  4. Without tearing the ass from the support, we move our knees to the hands as close as possible.
  5. Perform 3 sets of 15 repetitions.

Third training

Squats

  • Running track - 10 minutes.
  • Exercise Bike - 10 minutes.
  • Pumping the lateral and transverse abdominal muscles - 3 sets of 15 times.
  • Sumo squats - 3 sets 15 times.
  • Pull-ups in graviton - 3 sets 5 times.
  • Cuban bench press - 9-10 repetitions.

For those who want to lose weight

The program of effective workout in the gym for girls, designed for weight loss, aims to increase the elasticity of muscle tissue and give the desired relief to the forms. Get rid of excess weight only with the help of simulators will not work - you need to adjust the diet. But to tighten slack muscles to sports equipment is just under force.

The program of effective workout in the gym for girls

Another important feature of the program for weight loss is the alternation of different exercises with running. So the body spends more energy, and therefore loses body fat. Only run is necessary in feasible mode and at a moderate speed.

First training

  • Jogging on a special track or active training on a stationary bike - 10 minutes.
  • Reverse twisting.
  1. We take a horizontal position, hands are wound behind the head.
  2. We bend the legs at the knee joints and raise them to form a parallel line with the support.
  3. On a deep breath, we try to tear the pelvis from the support and bring the knees as close as possible to the head.
  4. On the exhale we accept the initial position.
  5. Perform 3 sets of 15 repetitions.
  • Jogging on the simulator - 10 minutes.
  • Sharp attacks with weighting (dumbbells).
  1. We accept the vertical pose, legs together, we take dumbbells in our hands and lower them along the body.
  2. Perform a lunge forward, while bending the knee and expose one hand forward.
  3. Accept the starting position.
  4. We make 3 sets of 15 slow repeats.
  • Running track - 10 minutes.
  • Squatting with a load - 3 sets of 10 repetitions.
  • Running - 10 minutes.
  • Sitting work with dumbbells.
  • Running - 10 minutes.

Second training

  • Exercise Bike - 10 minutes.
  • Wave your legs in a hang - 3 sets 15 times.
  • Running - 10 minutes.
  • Work with a horizontal block - 3 sets 12-15 times.
  • Sumo squats - 3 sets 10 times.
  • Running - 10 minutes.
  • Pull-ups in a graviton - 2-3 sets of 4 repetitions.
  • Pumping the press - lateral and transverse muscles - 3 sets of 10 repetitions.
  • Running - 10 minutes.

Third training

  • Exercise Bike - 10 minutes.
  • Lying work with dumbbells - 3 sets of 15 repetitions.
  • Breeding hands with a cargo lying down - 3 sets of 12 repetitions.
  • Running - 10 minutes.
  • Pumping hands in the "butterfly" - in 3 doses of 15 repetitions.
  • Running - 10 minutes.
  • Squats with a load - 3 sets of 10 times.
  • Work with a horizontal block - 3 sets of 12 repetitions.
  • Running - 10 minutes.

The training program in the gym for girls should ideally be chosen individually by the coach. However, there are a number of universal exercises that are suitable for everyone, as they allow you to use all muscle groups. The main thing is to gradually increase physical activity, to perform approaches consistently and not to speed up the pace of training - then in a couple of weeks the results of your work on yourself will become noticeable to others.

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