Propaganda has been gaining rapid momentum over the past few years. healthy image life, proper nutrition and exercise. Millions of people around the world are beginning to think not just about how they look, but also about the quality of their appearance itself.

Gaining more popularity different kinds fitness. Such diversity makes it possible to try your hand at many sports activities and determine what you like best.

Often on at this stage Questions arise about how to create a training program, which exercises are best to choose and how to combine them with each other.

In this article, we will analyze in detail the features of training for girls, and also compile examples of exercises that can be performed both in the gym and at home.

You will need:

What to pay special attention to

When drawing up a training program for girls, you need to pay attention to:

1) State of health

This is the most important indicator that helps to choose the right load individually for each body, because the main goals of training are to improve health, prevent diseases and general muscle tone.

It is best to first consult a doctor and then select suitable exercises.

2) Age

In some cases, it may limit the number of exercises when creating a training plan.

3) Rhythm and schedule of life

For example, you work, study and want to add exercise to your routine. Based on this, the time for classes is selected (morning/afternoon/evening), the number of training sessions per week and the total time of the training itself;

4) Personal wishes

There is no need to abuse yourself by doing exercises that do not bring you pleasure. For example, you came to the gym. As a rule, modern fitness centers offer a wide range of fitness areas in addition to the exercise machines themselves. These include group classes, Pilates, dancing, yoga, martial arts, and swimming. Every person will be able to find something they like.

3 main stages of training

Whatever type of activity you choose for yourself, you should adhere to the main stages.

Warm up before training.

It will prepare your muscles for upcoming exercises and avoid possible injuries.

As a rule, the warm-up takes place at an active pace and lasts 10-15 minutes.

This could be running in place, jumping rope, just active movements arms and legs.

Basic training.

The main stage during which you put stress on your muscles.

The duration may vary, it all depends on your goals and objectives (usually from 20 minutes).

Hitch.

This stage is also called stretching - an important end to every workout! The stretching complex helps improve flexibility and blood circulation in the muscles, and also speeds up their recovery.

Don't believe the myths

Has been proven interesting fact that the principles of women's training are not fundamentally different from men's.

If you decide to improve the “quality” of your body, get rid of excess weight, or simply strengthen your muscles, you need weight training.

There are various myths on this score, the main one of which says that training with weights will make a girl a real jock with huge muscles. But this is absolutely not true.

In the bodies of men and women, different hormones predominate, which are responsible for growth muscle tissue: in women - estrogens, in men - testosterone. The latter promotes muscle growth in the body of the stronger sex. Accordingly, a man’s muscles are programmed to grow during exercise. And estrogens simply do not allow the female body to pump up to enormous proportions.

To really become a masculine woman with big muscles, you need to additionally take male hormones, which, in turn, will start the process of muscle growth, which usually happens in the male body.

Directions for different levels of training

There are different types of fitness. Let's take a closer look at those that will be suitable different levels preparation.

Bodyweight training.

The advantage of such training is that you do not need to look for additional equipment for training, such as dumbbells, barbells, weights, etc. You only use your body weight. Examples of such exercises are: push-ups, squats, jumping jacks, pull-ups.

Such exercises contribute to the overall health of the body, strengthen muscles and tone them.

Workouts with own weight can be performed anywhere: at home, in the gym, and on fresh air. Suitable for any level physical training, it is only important to regulate the number of exercises, approaches and repetitions.

Weight training.

They allow you to work out the muscles of your body in more detail using various weights: barbells, expanders, weights, dumbbells, exercise machines, etc. Examples of exercises include: lunges with dumbbells, incline press with a 5 kg plate, barbell chest press.

Such training can be done both in the gym, at home, and on the street.

You just need to have the right equipment.

Suitable for any level of training, but it is important to monitor the technique of performing the exercises and dose the load.

Functional training.

Exercises are selected in such a way that a large number of muscles are involved at once. An example would be: burpees (burpees), squats with dumbbells and then pushing them up above your head, exercises with weights on the arms and legs.

This type of training is suitable for different levels of training, but Special attention You should pay attention to breathing and technique.

Also make sure that your heart rate does not rise above normal (the threshold is determined for each age group separately).

Functional training in a great way diversifies your workouts. Suitable for home, gym and outdoor. To perform some exercises you will need additional equipment.

Cardio workouts.

An excellent type of stress for your body, providing general health improvement on cardiovascular system, helps strengthen muscles, helps in the fight against excess weight.

A classic example of cardio training is running. This also includes swimming, cycling, ellipse, and fast walking.

Suitable for any fitness level.

The most important thing is to pay attention to the initial data (are there any problems with the joints) and the pulse (it should not be higher than normal).

You can do cardio training in different places: running outside, elliptical trainer in the gym or at home, running up the stairs.

How can you load your muscles?

Exist various ways and types of how we can load the muscles of our body.

Training for all muscle groups (circular training).

Allows you to work out your entire body evenly. Ideal for beginners and people who want to diversify their training.

One of the principles of constructing such training is that all exercises are performed one after another in a circle, starting from working large muscles (back, hamstrings, chest) to smaller ones (biceps, triceps, abs).

The number of exercises and circuits depends on the training objectives and the person’s health status.

Training individual body parts.

This type of training is not suitable for beginners. It is more aimed at amateurs and professionals.

Allows you to effectively work out the necessary muscles.

The training plan looks something like this: 3 workouts per week, each of which involves working on in separate parts body or muscle group.

For example, on Monday there is a workout for legs and shoulders, Wednesday - chest and biceps, Friday - back and triceps.

Antagonist/synergist muscle training.

Well suited for variety of training process.

Antagonist muscles work opposite to each other (biceps and triceps, chest muscles and latissimus dorsi).

Synergistic muscles - work in one direction - pull or push (triceps/pectoral muscles, leg muscles/buttocks, biceps/latissimus dorsi).

This type of training is most common among amateurs and professionals.

Super series training.

It helps to work out the muscles and give them some stress.

The basic principle of training: two or three exercises are performed one after another without rest.

Super series are also commonly used by amateurs and professionals. This training is used to work out the muscles of synergists and antagonists.

Let's now move on to a detailed training plan for girls, focusing on the main tasks. When we decide to get serious about our appearance, improve health, make the body more prominent and feminine, each of us has a specific goal - to gain weight, maintain the weight that we have, or lose excess weight. Based on this, the entire training program will be built. It also all depends on the level of physical fitness, but first things first.

Exercises for a beginner in the gym

If you are new to fitness and all your sports experience is limited to physical education lessons at school, then it is best to seek help from a professional trainer who will conduct a fitness test for you (determine your level of training), draw up an individual training plan and tell you about the technique of performing the exercises , clearly demonstrating their implementation.

Many modern fitness clubs provide the opportunity to get acquainted with exercise equipment for free under the supervision of a trainer (this service is already included in the price of the subscription).

They will show you how each exercise machine works, tell you which muscle groups it works, and in general, they will give you a full consultation. If the fitness club does not have such a free service, then the trainers on duty, who are always present in the gym, can come to the rescue.

The main goals of training at this stage: general improvement of the body, setting correct technique exercises, mastering proper breathing.

The best option for a beginner is circuit training, where all the muscles of the body will be stressed.

Here rough plan of what a workout might look like for a beginner in the gym (all exercises are done one after another; rest only at the end of the circle for 3-4 minutes; only 1-2 circles; focus on your own feelings; each exercise for 12-15 repetitions; weight is selected individually):

1) Warm-up (treadmill 5-7 minutes) + joint exercises;
2) Basic workout:

• Squats with an empty bar or bodybar;
• hyperextension;
• pulling the upper block behind the head;
• dumbbell fly on an incline bench to the chest;
• horizontal pull to the waist;
• lifting dumbbells for biceps;
• elbow extension with a dumbbell with emphasis on the triceps bench;
• raising your arms to the sides with dumbbells while standing on your shoulders;
• crunches on the mat (press);
• lying leg raises right angle(press).

3)

On initial stage It is best for a beginner to train 2 times a week with a break of 2-3 days.

This mode is optimal for good recovery muscles. After 3-4 weeks of such training, you can move on to 3 classes per week with a break of 1 day.

Exercises for a beginner at home

If we talk about training at home, then there is a slight difficulty in preparing equipment.

At the initial stage, you can do exercises with your own weight, but after a while it is better to purchase more necessary equipment(dumbbells, mat, expander, elastic band, several weights) in order to increase the effectiveness of your training.

An example of a workout for a beginner at home (circuit training: exercises are performed one after another without rest; 1-2 circles; 15 repetitions; rest only after finishing the circle for 3-4 minutes):

1) Warm-up (running in place or jumping) + joint gymnastics 7-10 minutes;
2) Basic workout:

• Bodyweight squats or dumbbell squats;
• push-ups from knees with arms wide;
• rowing dumbbells to the belt in an inclined position or rowing some kind of weighting material (bag with clothes, canister of water);
• lunges in motion with or without dumbbells;
• push-ups from the knees with a narrow position of the arms;
• reverse triceps push-ups (for example, from a chair);
• lifting dumbbells or any other handy weight on the biceps;
• lifting dumbbells or other weights in front of you onto your shoulders;
• twisting on the carpet (press);
• raising the body to the raised legs (abs);

3) Cool down (stretching) 10-15 minutes.

Don't forget to drink water throughout your workout.

Workouts for the amateur at home and in the gym

If you have already mastered various exercises quite well, perform them technically correctly, watch your breathing and understand why you are doing this or that action, then you can safely be classified as a fitness enthusiast.

At this stage, your understanding of the training process noticeably improves; you can independently create a training program for yourself and determine the amount of load.

Now is the time to formulate more specific goals: either maintaining your current weight and improving body quality, or gaining muscle mass or losing excess weight.

Once you decide on your desires, you can start drawing up a training plan. In each specific case, the principles of training will differ.

Maintaining current weight

You should maintain your normal amount of calories in your diet by proper nutrition (daily norm approximately 1500 calories). You can calculate a more accurate value using special formulas on the Internet.

The training regimen is usually 2-4 sessions per week, approximately 1.5 hours each. Types of training are also at your discretion: circular, muscle group, functional training. Most often, preference goes to the last two types.

An example of dividing workouts by muscle group for a week

These exercises should be performed at intervals of 1 day. Exercises for the gym.

Monday (legs/shoulders/abs).

1) Warm up.
2) Basic workout:

• 1 super series (press):

1. Crunches on the mat;

• 2 super series

1. Squats with dumbbells with wide legs;
2. lifting dumbbells to the side onto your shoulders;

• 3 super series

1. Deadlift with dumbbells;
2. lifting dumbbells in front of you;

• 4 super series

1. Breeding legs in the simulator;
2. reverse butterfly for the rear deltoid;

• 5 super series

1. Hyperextension;
2. seated dumbbell press;

3) Cardio (10-15 minutes).
4) Cool down (stretching) 10-15 minutes.

Wednesday (chest/triceps/abs).

1) Warm up.
2) Basic workout:

• 1 super series (press)

1. crunches on an incline bench;
2. hanging leg raises;
3. crunches on the mat;

• 2 super series

1. incline chest press;
2. reverse triceps push-ups;

• 3 super series

1. dumbbell fly on an incline bench;
2. elbow extension with a dumbbell with emphasis on the bench;

• 4 super series

1. chest press in the simulator;
2. French bench press for triceps;

3) Cardio (10-15 minutes);
4) Cool down (stretching) 10-15 minutes.

Friday (back/biceps/abs).

1) Warm-up
2) Basic workout:

• 1 super series (press)

1. crunches on the mat;
2. alternately raising legs to an angle of 45 degrees;
3. cot;

• 2 super series

1. pull of a vertical block behind the head;
2. lifting dumbbells for biceps;

• 3 super series

1. EZ-bar pull to the belt;
2. EZ-bar biceps lift;

• 4 super series

1. pull-ups in the gravitron;
2. lifting dumbbells for biceps with supination;

3) Cardio (10-15 minutes);
4) Cool down (stretching) 10-15 minutes.

Example of dividing workouts at home

If we talk about creating a training plan at home, then amateurs definitely need to have additional equipment in their arsenal, for example, a kettlebell, a couple of sets of dumbbells, an elastic band, weights.

Example of a weight maintenance workout at home:

1) Warm-up (running in place/15-20 burpees/jumping rope (or imitation) + joint gymnastics 10-12 minutes);
2) Basic workout:

• 1 super series (press)

1. crunches on the mat;
2. lifting straight legs while lying down to a right angle;
3. raising straight legs to an angle of 45 degrees;

• Super series 2 (legs/shoulders/triceps)

1. squats with dumbbells;
2. lifting dumbbells in front of you onto your shoulders;

• 3 super series (legs/chest/biceps)

1. lunges with dumbbells;
2. push-ups from the knees from the floor with arms wide;
3. lifting dumbbells for biceps;

• 4 super series (back/shoulders/triceps)

1. lifting dumbbells to the waist while bent over;
2. raising dumbbells to the sides on the shoulders;
3. Dumbbell row with two hands behind the head for the triceps;

• 5 super series (buttocks/back)

1. gluteal bridge;
2. dumbbell row with one hand from a support;

3) Stretching (10-15 minutes).

Losing excess weight

If your goal is to reset excess weight, get rid of subcutaneous fat, tone your muscles, then a slightly different scheme will work here: create a calorie deficit by reducing daily consumption food and increase physical activity.

You should eat less, but move more.

This does not mean that you need to train all day long and reduce your nutrition to a minimum.

Your calorie intake should not fall below 1200 per day. Otherwise, this is fraught with disruption of the menstrual cycle, worsening general condition organism, development chronic fatigue and all the unpleasant consequences.

Workouts aimed at losing body weight are similar in principle to workouts to maintain your current weight. The significant difference is the increase in cardio load. After your main workout, add a long run, brisk walk or elliptical for about 40-50 minutes. This will additionally cause unnecessary fat deposits to burn.

Be sure to monitor your pulse. It should not be more than 160 beats per minute ( optimal values heart rate for fat burning from 130 to 160 beats/min).

After such an intense workout, be sure to stretch your muscles. This will allow them to recover faster for the next session, and will also improve flexibility and flexibility.

For fat burning, training on an empty stomach is good (in the first hour after waking up), but lasting no more than 40 minutes. After the night, glycogen reserves are depleted, which means that the breakdown of adipose tissue will immediately begin. At the end of the workout, you need to eat well.

It is better to give preference to foods rich in complex carbohydrates and protein ( oatmeal with nuts, chicken with buckwheat, omelette and other options).

Exercising in the gym will contribute to the faster process of losing weight, unlike home workouts. But if you don’t have the opportunity to train in the gym, then home fitness will be very useful.

If weather conditions allow you to train outside your home, then be sure to take advantage of this opportunity!

An example of an outdoor weight loss workout:

1) Warm-up (easy running + joint exercises);
2) Interval running (2 minutes average pace - 1 minute acceleration = 20 minutes);
3) Exercises (circuit training): 2-3 circles of 15 movements

• Squats;
• push ups;
• lunges;
• burpees;
• long jump;
• reverse triceps push-ups;
• press on the grass.

4) Stretching (10 minutes).

Muscle gain

This is a rather long and painstaking process. It is almost impossible to gain clean dry mass. The fact is that you need to create a calorie surplus in your diet, that is, increase the amount of food consumed by complex carbohydrates(cereals, cereals) and proteins (chicken, fish, seafood, meat, eggs). To do this you need to know.

As more food enters your body, your muscles will gradually begin to grow, but at the same time your body fat will increase.

This is a normal process with this diet. The most important thing is to watch what and when you eat. Control will help you get the desired shape faster in the future.

Also consider one important fact that all organisms are different. Your friend may quickly begin to gain muscle, while you will notice that in your case nothing really changes. Don't give up and keep working on yourself. To get more detailed information in each specific case, it is better to seek help from a professional trainer, with whom you will discuss all the issues of concern.

When gaining muscle mass, training is more relaxed. During this period, you should not get carried away with cardio exercises. It’s better to eliminate them altogether, since you don’t need additional calorie consumption at this stage.

The training regimen can be different: from 2 to 4 sessions.

It’s better to work on each workout different groups muscles (muscles are usually divided by day of the week). The number of repetitions is reduced from 20-15 to 10-12. Weight increases slightly and may increase during the bulking period.

Example of a workout for gaining weight in the gym

Day 1 (abs/legs/buttocks).

1) Warm-up (10 minutes)
2) Basic workout:

• squats with a bar on the shoulders (3x12);
• deadlift with a bar (3x12);
• lunges with dumbbells in place (3x12);
• seated leg curl (3x12);
• hyperextension with a weight plate 5 kg (3x15);
• super series for the press (3x20):
• crunches on the mat;
• lifting straight legs while lying down to a right angle;
• crunches in the simulator;

3) Cool down (stretching) 10-15 minutes.

Day 2 (abs/back/biceps).

1) Warm-up (10 minutes);
2) Basic workout:

• EZ-bar pull to the belt (3x12);
• EZ-bar biceps lift (3x12);
• pull of a vertical block behind the head (3x12);
• lifting dumbbells while sitting for biceps with a delay at the end (3x12);
• one-arm dumbbell row to the waist (3x12);
• super series for the press (3x20):
• crunches in the simulator;
• alternately raising straight legs while lying down to an angle of 45 degrees;
• twisting on a mat with pushing a 5 kg pancake up;

3) Cool down (stretching) 10-15 minutes.

Day 3 (abs/chest/shoulders/triceps).

1) Warm-up (10 minutes);
2) Basic workout:

• chest press (3x10);
• raising dumbbells to the sides on the shoulders (3x12);
• French bench press for triceps (3x12);
• dumbbell fly on an incline bench (3x10);
• dumbbell row with two hands from behind the head (3x12);
• super series for the press (3x20):
• crunches on a fitball;
• press on the elbows in the simulator;
• plank (1 minute);

3) Cool down (stretching) 10-15 minutes.

Workouts for gaining weight at home

If we talk about gaining weight at home, it is unlikely to be successful. As a rule, there is not enough equipment for such training.

There is also a good chance that you will need help doing exercises with unusual (heavier) weights. There are always trainers or ordinary people who will monitor the execution of the exercise, hand the barbell or remove it, for example, from your chest when there is no strength left at the end of the workout.

At home, you simply recover after training, eat right, sleep well, and then your muscles will definitely be doomed to grow.

Once you have gained a sufficient amount of muscle, you will noticeably gain volume in in the right places, you can move on to the next stage - getting rid of subcutaneous fat.

Here the information from the section will come to your aid. The training will be more dynamic in nature, and cardio will be actively involved.

It is possible that during this period you will need to additionally apply sports nutrition so that you don’t lose hard-earned muscles when burning fat. For this information, it is better to contact a professional trainer who will competently select for you suitable products, based on your tasks and initial data.

Professional training

If at some point you decide to move further in a sports direction (for example, compete in high level), then you need to qualitatively change your approach to training. Naturally, in this situation, we are no longer talking about home workouts - only the gym or special rooms for sports areas.

For achievement maximum results, you need to find a trainer who will work with you on an ongoing basis, track your progress, monitor your nutrition and advise on various issues.

Even if you think that you have enough knowledge and experience in this area and can cope with all the difficulties alone, this is a big misconception.

And only then will we be healthy. Our body will say “thank you.” You will receive a wonderful bonus in the form of a toned, slender body that attracts attention and speaks of inner balance and harmony.

Gym programs for girls differ from men's gyms. It is difficult for women to work to the point of exhaustion with a certain muscle group due to physiology. The principle is an even load with numerous repetitions.

Exercise programs for girls are suitable for shaping, cutting, and developing muscle mass. can be interchanged and supplemented with isolated practices.

By changing the positions of the hands, it is possible to shift the emphasis to the trapezius, biceps, rhomboid and latissimus muscles.

We attach a V-shaped handle to the lower block and take it with a direct grip.

1. We sit down, rest our feet on the platforms, and lean our chest forward.
2. As you exhale, we pull the handles towards us until they touch the abs, and after a pause we release them.

1. We hold a dumbbell or disk between widely spaced legs.
2. We move our hips back, synchronizing the movements of the pelvis and arms, and lower ourselves along with the load.

It pulls you up internal surfaces thighs, gluteal muscles. Instead of a projectile, you can put a bar on your shoulders.

The gym program always includes.

1. We take the shells in our hands and lower them in a free hang.
2. We step forward with one foot, lower the other until it is parallel to the floor.
3. Bend the knee of the exposed limb at a right angle.
4. After a short cool-down, we rise using the power of our quadriceps. (4x12).

Bench press

Compared to the gym The female one is characterized by low intensity and frequent repetitions. designed to give shape to arms, shoulders, chest.

1. We sit down on the bench.
2. We grab the bar with a straight grip.
3. Remove the projectile and lower it until it touches the chest (4x10).

Front squats with weights

Professional programs involve working with free weights.
We perform squats by analogy with the classic ones, but we take the bar with crossed palms and bring it to the shoulders.

Reduction of legs

Focused practice from the Women's Gym program structures the lower core. The technology is simple:

1. sit down, adjust the weight;
2. press your hips against the pillows;
3. we bring and spread our legs at a given pace.

Working on the block

A variable technique called “crossover” perfectly works the chest muscles, giving it beautiful shape. Performed from any position, with different torso inclination, with one or both hands.

If this is a training program for beginner girls, it is advisable to start with a vertical body position.

1. On a simulator with a double block we set 15 kg.
2. We stand in the middle of the structure, with all our might we pull the side handles towards the waist along an arched path.
3. We linger at the midpoint of the body and return the load to its place with a controlled movement.
4. If it is difficult to maintain balance, put your foot forward. We work with our shoulders, do not press our elbows to the body (4x15).

Video instruction on raising arms with dumbbells on a bench and bringing arms together in a chest block.

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 he has 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

First, 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 result 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 number of female body hormones such as testosterone and norepinephrine (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 of accumulation of fatty tissue in the body, girls have the ability to say goodbye to extra pounds than guys.

Women have very well developed lower body muscles, making them very trainable. WITH top part bodies things are worse. 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 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 that a man should consume per day is several times higher than the norm that is indicated 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. clean water have no relation).
• 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 have to try not to use too much healthy foods as little 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 out every day certain group(or several groups) of muscles. 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 is also the way to go. would be better suited such a program.

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.

The first day

Press. The first exercise you will perform will be crunching the body on a bench. Perform in 4 sets maximum amount 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 upper and lower abdominal muscles, 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 twisting 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 up muscle mass and does not contribute to weight loss? 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 which one 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:

1. Before you start going to the gym, you should consult your doctor.
2. The rest between exercises and approaches should be longer - 1-1.5 minutes.
3. Perform all exercises carefully and not at a very fast pace.
4. Spend more time stretching and warming up.

By following all the rules described in this article, you will achieve incredible results at any age.