Training program for girls. Workouts for girls in the gym Ideal training methods for women

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 tightens the inner thighs and 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 a beautiful shape. Performed from any position, with different torso inclination, with one or both hands.

Many women are afraid of strength training because they think it will make them muscular and cause great harm to their health. But this is not so if you know the features of women's training and approach this process wisely.

The main difference between the female body and the male body is that during strength training, men build up huge muscles thanks to, as well as excess nutrition, which allows them to recover better and endure intense loads more easily. But despite this, in order to make muscular shoulders, arms, legs and other parts of the body, men have to work on it for quite a long time.

Women have nothing to worry about. In the female body, the level of testosterone is several tens (!) times less than in men. That is why, no matter how much time you spend on, you will never grow such muscles.

The maximum per month of training is:

• For beginners (up to 2 years of regular training) - 0.7-1.5 kg;
• For trained people (from 2 to 4 years of regular training) - 0.4-0.7 kg;
• For advanced (from 4 years of regular classes) - 0.2-0.4 kg;

If men can focus on the upper limit of this range, then women should look at the lower limit. For most women, the maximum muscle gain is 0.7 kg per month, provided they eat a calorie surplus.

If you consciously want to achieve the same results as, for example, the famous Arnold Schwarzenegger, then you will need to take special hormonal injections. However, if you dream of such physical shape as, for example, Marisa Miller - a flat stomach, beautiful toned legs and perfect posture - in this case it is quite possible to achieve what you want through regular exercise.

Many researchers in the field of sports have proven that there should be no differences between women's and men's training. Women have the same muscles as men, but their volume is smaller. All because the average is the average woman.

The main differences relate to the structure of the skeleton and internal organs. Women have a wider pelvis, and the internal organs are located slightly higher in relation to the skeleton. With age, as well as with a lack of muscle mass, the internal organs begin to decline. This is another reason why women need strength training.

Another difference is due to the female cycle. During the menstrual phase, women are advised to reduce the intensity of the loads, exclude abdominal exercises from the training program, as well as (squats, deadlifts, lunges, bench press), since they increase intra-abdominal pressure and can provoke bleeding.

As for strength, the muscle strength of the lower extremities in women is 25-30% lower than in men, and in terms of muscle strength in the upper body, women are 43-63% lower. This is due to the higher fat component in the female body and low muscle volume. There is no difference in the structure of the muscles themselves - the ratio of fast and slow muscle fibers. This means that women can do the same number of repetitions per set as men.

There are no “female” and “male” exercises. If most women are unable to do pull-ups, it is not because pull-ups are a man's exercise, but because of weak shoulder girdles and back muscles. Both men and women should squat in the same way. Squats are not a women's exercise, but a basic exercise that works the entire thigh mass.

Both men and women need to gradually intensify their exercises in order to achieve the desired result. In this case, you should always adhere to the following principle: proceed from simple to complex. You should not do numerous workouts with light weights; 2-3 exercises per muscle group with and on weight machines are enough.

If you do 1 to 5 repetitions during training, you will increase your strength; from 6 to 12 - increase muscle volume; more than 12 repetitions - you will develop endurance. It is impossible to develop all qualities at the same time. Each training program is designed for a specific goal. For example, you have been working on endurance for two months. Muscular endurance will then allow you to lift more weight and handle a muscle building program.

In addition to strength exercises, they should also be for normal heart function. Strength exercises help reduce fat tissue and build muscle. Remember that your muscles will grow in size if you eat in excess of calories. If you are in nutrition, then. Beginners can simultaneously slightly increase muscle size and burn subcutaneous fat. As your training experience increases, this will become more difficult.

To have a beautiful figure and attractive appearance, you don’t have to constantly go on diets that deplete your body and stay in the gym for days. It is enough to exclude fatty foods and some flour products from your diet and add more fiber and protein. It is also advised to change the cooking method. The most useful method is steaming. Nutrition should be supported by regular strength training (2-3 times a week) and cardio. If you follow these tips, the results will not be long in coming.

Strength training not only sculpts your figure with beautiful smooth transitions, it increases the level of the hormone testosterone. This male hormone helps not only to pump up the necessary muscles and give an exciting attractiveness to the body, but also to cope with the load. And she is weighty.

Of course, if the purpose of training in the gym is to work on relief, and not to improve health and maintain physical fitness. Although, without a doubt, the latter motivation is no less important and also requires effort and self-control.

Regardless of what prompted the girl to cross the threshold of the gym, classes must be supervised by an instructor, according to an individual, well-designed training program.

But not everyone can afford a personal trainer, so There are proven training schemes-programs for girls of different levels of sports training and different effects on muscles.

The right program is a plan that works

where to start training?

The principle of trying everything and immediately leads to nowhere, just like the first training to failure. It’s not a woman’s business to exhaust herself to the limit. Instead of making progress, you can easily overload your muscles by doing too many sets and repetitions or training with unbearable weights.

Caution and gradual increase in load are the first condition for future success.

Secondly, you need to start implementing your training plan with a general developmental set of exercises for all muscle groups. Having gotten used to the workload in 2-4 weeks, they will be prepared for serious training. Third, master the technique of performing exercises on simulators, otherwise you can get injured without achieving the desired result. Finally, It’s useful to keep a personal diary where you can note what you plan to do, how many times and, if weight is expected, what exactly.

Beginner girls should not start training on a split program, even if they are tempted to immediately start pumping up one or two “necessary” muscle groups.

Warm up first

You need to start with a warm-up

Even if you want to fly up to the projectile and, without wasting time, start the “pumping” part, doing this is unacceptable. There is an immutable rule - to begin training for a program of any level with a warm-up. It is a mistake to neglect it, considering it an unproductive pastime. It will warm up the ligamentous apparatus, muscles and joints, thereby protecting against injury.

First they warm up in the cardio zone. 10 minutes is shown followed by an “uphill climb” on (skis) is also suitable. By simultaneously using your hips, you can quickly get into athletic shape. Pulse up to 100-120 beats/min. as a result of aerobic exercise for the good. Due to the influx of oxygen, the muscles are filled with blood and cardiovascular and metabolic activity increases.

Stretching is an important part of warming up

good stretching is the basis for proper exercise performance

Dynamic stretching is needed to give elasticity to muscles and mobility to joints. Training them before the main workout helps to achieve the required range of movements of the arms, legs, and the greatest depth of squats. Usually these are simple bends to the sides and forward, rotations of the arms, shoulders, lunges. It takes 8-10 minutes.

Stretching for a specific muscle group is also performed before the first approach when changing exercises.

How many approaches, how many repetitions...

It all depends on the chosen program and the girl’s level of preparedness. It also matters which part of the body is preferable to train - lower or upper. Muscles are unevenly distributed throughout a woman’s body, There are more of them in the lower zone, it’s easier to progress there. To develop your chest and shoulders you need to strain more.

Another important factor taken into account is physiology.

Two weeks after menstruation, the body is much stronger than in the following days.

The intensity of exercises on the lower body, as well as the quantitative indicators of approaches and repetitions, must be varied. This cyclical load is called microperiodization.

Those who take into account the natural mechanism and follow sports periodization achieve powerful and long-lasting results.

No matter what concessions are provided for beginners, classes in the gym are not a school physical education lesson in the preparatory group. There are different goals here, and you need to tune in to high-volume training with a short rest. This applies to both fitness and strength training. Undertraining (low weights, few exercises, approaches and repetitions) is equivalent to marking time, Neither pumped up buttocks nor abs will appear.

The average numbers are: 5-6 approaches, each with 10-15 repetitions. On light training days, the number of approaches is 3-4. For those who are starting training for the first time or have come to the gym after a long break, there is a rule of fifteen repetitions.

You need to start with such a weight that you have enough strength for 15 repetitions in the first approach.

And do not do more than two approaches a day. By the next lesson, you will see how the muscles respond to the load. If you don’t get very sick, it is advisable to carry out a series of training sessions with the same load. Add the next approach after a few sessions.

The pauses between approaches are small - 30-60 seconds. If you are very tired, you can increase the rest period slightly, but you cannot shorten the workout. Over time, the pauses decrease. The creation of new muscle fibers (anabolism) requires a large volume of exercise with an oxygen debt. The normal state is that the last exercises (provided the correct technique) are really difficult to perform, but not extremely difficult - you cannot lead to micro-tears in the muscles.

What is a “base” and why is it useful?

basic exercises help to work out the maximum number of muscles

The complex effect on the body is ensured by the work of many muscles. Giving yourself an hour-long “multidisciplinary” load is much more useful than an isolated load on one or two muscles. Biceps or chest can be pumped up if everything else is already at the level. Therefore, local training is not for girls. Building the body begins with basic, multi-joint exercises, allowing you to work out the maximum number of muscles at once. This is the basis of strength training (the word “base” came from bodybuilding, and then from powerlifting). There are three such exercises:

with a barbell on the shoulders for the lower body. The squat has the highest athletic rating. The following muscles are included in the work: buttocks, quadriceps, femoral adductors, rectus abdominis and obliques, long back muscles. Mastering the rules of execution is a prerequisite.

Bench press to strengthen and tighten the chest. When working on a horizontal bench, the middle muscles of the chest are used, on an inclined bench - the upper muscles. With a wide grip, the outer sections are loaded, while a narrow grip corrects sunken chest. The best is the golden mean - slightly wider than the shoulders. The first approach is a warm-up, with a light weight, the next 3-4 approaches include 7-12 repetitions. Weight is selected individually. The weight rises as you exhale and falls slowly as you inhale.

The most important for muscle development are the last 1-2 repetitions of the last approach.

simultaneously for the top and bottom, including the buttocks. This is a universal exercise, performed with dumbbells or a barbell in three variations: classic, sumo, straight legged (the best exercise!). It is enough for girls to lift 12-15 kg, there is no need for anything more. It’s better to start with 5kg, doing 5-10 squats in 3 sets.

At the initial stage they have many advantages:

• physiological; movements are consistent with the anatomy of the osteoarticular apparatus;
• energy saving; less energy consumption due to redistribution of muscle load;
• gain muscle mass in less time; high cumulative load contributes to faster strengthening of ligaments and joints.

In the program for beginners, 80-90% of the training time is devoted to basic exercises. This is the main tool for muscle development, the foundation for building a muscular frame.

About programs and methods

Gyms are full of equipment. It is impossible for a person who does not know all the intricacies of training to independently decide on a program and select exercises. Even an experienced instructor may not immediately get to the point and ideally schedule the training regimen in each specific case. Much is adjusted individually, experimentally. But popular methods have already been worked out, you can safely follow them when you come to the gym.

Step-by-step program for losing weight

losing weight correctly

This is an entry level, designed for three lessons per week.

The first day

Warm up on a treadmill, 5-10 min. Jogging is necessary to combat extra pounds. The running pace is slow; if you are overweight, start with a fast step. Gradually increase the distance at the same speed.

A special warm-up before squats (warm-up approach) to warm up the muscles and ligaments with light weights 15 times (so as not to strain).

Squats. Start with two, later do three approaches. Working weight is selected individually. For example, you squatted 15 times with some weight, but couldn’t do the 16th... This is the weight that is needed. The reference point is how you feel during the next workout.

Lifting the pelvis while lying on your back. Lowering and rising alternate. When lifting, the feet rest on the heels. A month (twice a week) to practice the exercise without weight, 10 repetitions, 2-3 approaches with pauses of 3-4 minutes. Next, move on to the power version with weights on the lower abdomen (once a week). The working weight is gradually increased until it can be lifted 10 times. Perform 4 approaches with a five-minute rest between them.

Seated dumbbell press on an incline bench. Lifting (as you exhale) and lowering (as you inhale) two dumbbells at the same time. The technique is practiced with light weight. It is dangerous to overload, you can dislocate your shoulder. Perform the same 2-3 approaches. The number of repetitions and weight are within your capabilities. If 12 kg are taken over time, great.

The working weight and number of presses are selected for the weaker arm.

Crunches on an incline bench. We make cubes on the stomach - pump up the abs, performing concentrated curls. Two exercises - for the upper and lower (below the navel) abs, 2 sets and 12 repetitions each. A month later, they do the same with weights on the chest - once a week.

Abdominal exercises do not remove belly fat. This is achieved by general weight loss.

• Stretching: shoulders, triceps, abs, buttocks, thighs.

Second day

• Treadmill.
• Special stretching before bench press.
• Bench press (a pattern similar to the seated press). A narrow grip shapes the chest thrust muscles.
• Traction of a horizontal block (with preliminary special stretching). When pulling the handle of the exercise machine towards the stomach, exhale; when abducting, inhale. Scheme 2/3, weight up to 12 kg.
• Stretching: triceps, pectoral muscles, latissimus dorsi, biceps.

Day three

• Treadmill.
• Vertical block rows to the chest or pull-ups in Graviton. The last exercise is more effective. With the help of a counterweight, doing push-ups and being plump is much more comfortable. The latissimus muscles and biceps are loaded. The exercise is useful for scoliosis. Scheme: 2/3 10 pull-ups.
• Lifting dumbbells from a sitting position on an inclined bench. Biceps are forming. The movements are smooth, without jerking, lowering is done more slowly. Number of approaches from 2, working weight up to 10 kg.
• Press down on a vertical block machine. Triceps are developed. Weight up to 10 kg, 2/3 sets. A useful exercise for those involved in swimming, basketball, gymnastics, and badminton.
• Stretching: triceps, biceps, lats.

After finishing your workout, to restore muscle glycogen and create additional insulin, you need to eat a sweet fruit or drink 200 ml of grape juice.

Video: How to lose weight on your own in the gym?

Mass gain program

exercises for skinny people to gain weight

Rare skinny girls come to the gym to get biceps. Most people are concerned about the convex shape of the buttocks, elastic hips,... These are the places where the training is focused.

The sequence of exercises (there are seven of them) is as follows: for the abs, lumbar region, buttocks, legs, upper body.

Preference is given to working with free weights (barbells, dumbbells), not on exercise machines. In order to gain muscle mass, three training options are practiced, which can be alternated by visiting the gym twice a day or performed three days a week. Warm up and stretch by default.

Option A

1. Crunches (on a Roman chair, an inclined bench, on the floor, on an upper block of your choice): 3/10-19 times;
2. Torso bends (back extensions in the simulator): 3/10-19 times;
3. Squats with a barbell (behind the shoulders and on the chest) or dumbbells: 6-12 squats for 4-5 approaches (start with 2-3);
4. Push-ups (wide grip on the floor or on a machine - chest press): 3-4/6-14 times;
5. Raising arms with dumbbells from a lying position on a horizontal plane (on a butterfly machine, in a crossover): 3-4/ up to 15 times;
6. Pulleys to the chest or pull-ups behind the head with a wide grip: 4/8-15 times;
7. Pullover on straight arms (working with a cable in the upper block) or with dumbbells lying down: 3/12-15 times;

Option B

1. Leg raises (hanging, sitting in the machine while resting on your elbows): 3/10-19 times;
2. Deadlift (bending forward with a barbell on the shoulders, classic with dumbbells): 4-5/8-15 times;
3. Lunges (with dumbbells, barbell, while walking): 4/8-15 times;
4. Barbell/dumbbell presses (chest, overhead, standing or sitting): 4/8-12 times;
5. Push-ups from behind the bench: 4/10-15 times;
6. Bending arms with dumbbells behind the head (French press) standing or sitting: 3-4/10-15 times;
7. Swing your arms to the sides from the hip to the horizontal (with dumbbells) 3/10-15 times;

Option C

1. Twisting lying on the floor with legs thrown over the “pedestal”: 3/10-19 times;
2. Bend-overs on straight legs with dumbbells or a barbell on the shoulders (dead lift): 4/10-15 times;
3. Squats with two dumbbells or weight between legs: 4-5/10-15 times;
4. Dumbbell (barbell) bench press lying or sitting in a machine: 4-5/8-15 times;
5. Row of the lower (horizontal) block: 4/10-15 times;
6. Seated vertical block rows alternately with a narrow and reverse grip: 4/10-15 times;
7. High row (lifting dumbbells/barbell to the chin while standing): 3/10-15 times.

Provided proper nutrition, the persistent build up to 4 kg of muscle in 2-2.5 months.

For advanced level girls

1. Warm-up;
2. Twisting to the pelvis: 5-6/max. number (until burning in the abdominal area);
3. Hanging leg raises: 5-6/max. number;
4. Squats with a barbell (on both thighs, buttocks): 5/10-15 times;
5. Deadlift: 5/10-15 times;
6. Upper block row (on the back muscles): 5/10-15 times;
7. Bent-over barbell row: 5/10-15 times;
8. Bench press, close grip (on arm muscles): 5/10-15 times;
9. Lifting the barbell for biceps: 5/10-15 times;
10. Swing dumbbells to the sides (on the shoulder girdle in a complex manner): 5/10-15 times;
11. Pulling the barbell to the chin: 5/10-15 times.

For beginners

program for beginners

The first month of training is the hardest. There is still weak muscle tone, the cardiovascular system is not prepared for sports loads, excess weight interferes with exercise... Therefore, entering the working mode is gradual, according to an adaptation scheme. So, on the first day, do one approach with a minute's rest in between, in the second - two approaches and with a reduced recovery pause to 50 seconds. From the third day the program runs unchanged.

• Cardio exercise (treadmill, elliptical trainer) - 10 minutes;
• Warm-up with stretching - 10 minutes;
• Hanging knee raises on the horizontal bar: 3/ up to 20 times;
• Extension and bending of the legs at the knees while sitting and lying down: 3/10-12 times;
• Women's barbell squats: 3/up to 20 times;
• Taking the leg back (on a bench, in a crossover, in a block machine): 3/up to 25 times;
• Swing your legs to the sides (with the cuff of the lower block attached): 3/ up to 25 times;
• Hyperextension (emphasis under the hips): 3/10-15 times;
• Vertical block rows to the chest (reverse grip): 2/10-12 times;
• Classic dumbbell bench press or butterfly press: 3/10 times;
• French press (putting a dumbbell behind your head) while sitting: 2/10-12 times;

After 12-15 workouts, the muscles are given rest and recovery time of up to 7 days.

Typical mistakes of newbies in the gym.

Focus on legs and buttocks

strengthen the buttocks and legs

Squat with weight on shoulders (bodybar, bar)- the best exercise for pumping up your legs and buttocks. The gluteal muscles work at the very bottom. When standing up, when the thighs become parallel to the floor, the load is borne by the quadriceps muscles of the thigh. Therefore, to jointly pump up the buttocks and thighs, perform deep squats with full extension. Without weights: 3/20-25 repetitions, with free weight: 3/10-15 repetitions.

Lunges. Lunges forward create the shape of the buttocks. For circular fat burning, backward lunges alternating with standing up on a chair are useful. Without weight: 3/15 repetitions with left and right legs. With dumbbells or barbell 3/10.

Deadlift on straight legs (Romanian deadlift). If you have a flat butt, you should pay special attention to the exercise. It forms the back arch, develops the buttocks and develops the hamstrings. Without weights: 3/20-30 times. In the power version 3/ 10-15 times. If there are problems with the spine, the analogue is hyperextension.

Gluteal bridge(lifting the pelvis from the horizontal plane from a lying position). This is an isolated exercise for the buttocks. Without weights: 3/20-30 times. With a bar or barbell on the pelvic area: 3/10-15 times.

Split program for strong arms, shoulders, back

split program for advanced girls

Split programs are intended for girls who have been training for over two years. Split schemes are separate cyclically repeated workouts for muscle groups, spaced out over days.

The training begins with a visit to the cardio zone, followed by a warm-up approach to warm up the muscles.

Shoulder development:

• standing French press: 3/10-12 times;
• dumbbell press while sitting on a bench with a back (grip from yourself): 3/10-12 times;
• Arnold press (with wrist rotation): 3/10-12 times;
• dumbbell rows to the chin: 3/10-12 times;
• lifting dumbbells to the sides and in front: 3/10-12 times.

Back development (wide grip):

• pull of the upper block to the chest and behind the head: 3/10-15 times;
• pull-ups: 3/10-15 times;
• Bent-over barbell row: 3/10-15 times.

Day two - hand development

• reverse grip pull-ups 3/10 times;
• California press (with the elbow turned towards the body): 3/10 times;
• standing barbell curl: 3/10 times;
• standing arm extension (on a cable machine): 3/12 times.

The break between approaches is extended - 2 minutes.

Basic training time is 1 hour - 1 hour 10 minutes.

Complete training program for 3 days

connect the maximum number of muscles to work

Three times a week every other day is an optimized regime for girls working out in a fitness center or “gym”. The body needs to be given rest to recover, and besides, muscles grow in a state of rest. The principle of composing exercises is based on sequential loading of muscles. The choice of exercises is determined by their ability to involve as many of them as possible into the work.

Monday Tuesday)

• Warm up (any cardio equipment) 10-15 minutes.

On the muscular corset of the back:

• Vertical pull-down: 2-3/12 times, weight 10-15 kg.
• Horizontal block row: 2-3/10 times, weight 10 kg.

On the chest muscles:

• Lying dumbbell flyes: 3/10 times, weight 3 kg.

For hand relief:

• Lifting dumbbells for biceps: 3/15 times, weight 3 kg.

To strengthen the upper and inner thighs:

• Leg abduction on the simulator: 2/20 times, weight 15-20 kg.
• Leg extension on a sitting machine: 3/12 times, weight 10-15 kg.
• Leg bending on a machine while lying on your stomach: 3/15 times, weight 15 kg.

For the muscles of the lower back and buttocks:

• Hyperextension: 3/12 times.

On the abdominals:

• Crunches: 2/12-15 times.
• Warm up on a treadmill or elliptical trainer for 15 minutes.

Wednesday Thursday)

• Warm up for 10-15 minutes.

On the back:

• Vertical block row: 3/12 times, weight 10-15 kg

On the back and arms:

• Dumbbell flyes lying on stomach: 3/10 times, weight 4 kg
• Seated bench press (bench press): 3/10 times. Start without weights.

On the shoulder girdle:

• Seated dumbbell shoulder press: 3/10 reps, weight 3 kg

On thighs and buttocks:

• Leg press (replacement of squats for problems with the spine): 3/10 times. Start without weights.
• Plie squats (with a dumbbell between the legs): 3/15 times, weight 6 kg.
• Lunges (scissor squats with dumbbells): 3/20 times, weight 3 kg.
• Hyperextension: 3/12 times.
• (twisting): 3/15(2/12) times.
• Warm up on a treadmill or (if you need to lose weight) for up to 15 minutes.

Friday Saturday)

• Warm up for 10-15 minutes.
• Vertical block row: 2-3/10 times.
• Horizontal block row: 2-3/10 times.
• Seated Hammer press: 2/10 times.
• Leg press with different leg positions 3/10 times.
• Leg extension in the simulator: 3/12 times.
• Leg bending in the simulator: 3/15 times.
• Straight-legged barbell rows: 3/15 reps without weights.
• Smith machine lunges or hyperextension: 3/12 times.
• Bench crunches (on a fitball): 3/15 times.
• Warm up on an exercise bike or treadmill (if you need to lose weight): up to 15 minutes.

This program is designed for three months, then a new complex is selected.

How long to practice and when to expect results

When training in the gym, everyone pursues their own goal: lose weight, gain weight, build muscle or increase endurance. Accordingly, the results have to be assessed according to various criteria. For example, if you wanted to build muscle mass and increase strength, a measuring tape will show the result; the weight loss process will be reflected by scales and a mirror. As long as you follow your workout schedule and eat right the effort spent will begin to pay off within 6-8 weeks.

Workout for women in the gym is the most effective system for reducing the level of subcutaneous fat and, at the same time, correcting the shape of the gluteal muscles, breasts, as well as the volume of the waist, legs, arms, emphasizing the collarbone and solving other problems that girls set for themselves. The gym is truly the most effective way to shape your figure, however, girls are often afraid that training in the gym will make them look like men, although this is not the case! In order for a woman to be able to pump up huge muscles, she needs testosterone, so you cannot become a “butch” without the use of hormonal drugs. At the same time, girls have problems with hip volume from frequent barbell squats, but this can be avoided and we will tell you how to do it.

The training plan for women may vary and, in principle, there are two main schemes: phased and combined. Phased the training program for women assumes that the girl will first work on her forms and then “dry”, combined offers to lose weight and at the same time work on the quality of muscles. The first scheme is professional and will not suit most girls, since you most likely want to look good not only at competitions, and for this you need to use a combined training scheme. On practice You will not use any diets, instead you will have to optimize your daily diet in accordance with the principles of proper nutrition, while you will visit the gym and do one of the proposed training programs for women.

Optimizing your diet is the most important task, since it is nutrition that is responsible for the level of subcutaneous fat in the body, in addition, the appropriate background of nutrients is also necessary for recovery after training. In other words, if you eat right and don’t exercise, then even though you won’t have luxurious gluteal muscles, toned leg muscles, arms, perhaps your breasts will be less elastic, but, nevertheless, you will look good, you will slim and attractive. But if you train and don’t watch your diet, then most likely there will be no positive results at all! Therefore, first of all, you must optimize your nutrition, and only then choose the appropriate training program for women. Important to consider That we are not talking about a diet, that is, you will not eat like this periodically, the daily diet in question is a daily diet that you will use to remain attractive every day!

Principles proper nutrition for women

Product quality – this is still the first thing you should take care of to optimize nutrition. Firstly, proteins should be of animal origin, secondly, carbohydrates should be complex, and thirdly, fats should not be completely excluded from the diet. A girl should consume 1-1.5 grams of protein per kilogram of her own weight, since women have less muscle tissue, but girls have more fat tissue, so girls should also consume less carbohydrates. The optimal caloric intake range for girls ranges from 1200-1800 Kcal, but the calorie balance is a very individual indicator, so we will talk about it in more detail later. Fats in the diet should be 15-20%, but they should be unsaturated, preferably vegetable, or omega-3 type. To preserve the quality of products, they must be steamed, boiled or stewed; frying is strictly prohibited.

Diet – this is the second most important principle of proper nutrition, however, the regime must be followed everywhere, so training for women in the gym is also constant. In this case, we are talking about the fact that you need to eat often and in small portions, you need to eat food at the same time every day. On average, it is advisable to eat 5-6 times a day, which will ensure a constant supply of nutrients in the body, and will also avoid an increase in blood sugar levels and the release of insulin. By the way, for this purpose it is also recommended to eat carbohydrates with a low glycemic index or low glycemic load, that is, either the glycemic index should be low or there should not be many carbohydrates in the product. Important eat carbohydrates in the first half of the day, and protein products in the second, and in the late afternoon you should eat dairy products or casein protein, since this type of protein takes longer to digest.

Systematicity - this is not just an important principle, it is a principle without which all other principles of proper nutrition will not work at all. Moreover, we recommend using systematicity, as well as a regimen, in your training program for women in the gym. There are two ways to ensure systematic nutrition: complex and simple. Difficult is to calculate daily, using a food composition table and a kitchen scale, how many food nutrients are contained in foods, and then optimize their value to what you need. Easy is to once calculate how many protein foods you need to eat, and gradually adjust carbohydrates in accordance with your result.

In fact, the complex method also involves adjustments, but it simply allows you to change products daily, which is a plus. True, no one is stopping you, when you get tired of certain carbohydrates, count how many calories you ate, and then change the sources of carbohydrates. On practice, You have chosen a diet, let’s say you eat chicken breast and rice, you weigh 55 kg, and you want to lose weight. Accordingly, brisket contains 26.5g of protein for every 100g, you need to eat about 250g per day, and you eat 300g of rice per day. Moreover, the breast must be weighed when cooked, and the rice when raw; this rule is valid for all sources of protein and carbohydrates. Before you start eating like this, you weigh yourself, then eat these foods for a week, and after a week you weigh yourself again. Now, depending on the result, you need to increase the amount of rice, reduce it, or leave it at the same level. If you have lost 0.5-2 kg, then the amount of rice does not need to be changed; if you have lost more than 2 kg, then the amount of rice must be increased; if you have lost less than 0.5 kg, then the amount of rice must be increased.

Cyclicality– this principle is associated with ovulation, as a result of which it is necessary to apply microperiodization , both in nutrition and in the training system for women. In general, women accumulate subcutaneous fat more easily, but also lose it more easily. This is due to the fact that a woman gives birth to a child, so she needs a supply of nutrients, at the same time, when there are few nutrients, then in order for the child not to receive any injuries, the reserves are spent very easily. And during ovulation, when the chance of getting pregnant is especially high, the body tries to store as many nutrients as possible. Therefore, during ovulation, the intensity of training and calorie intake decreases. As for the training program, this will be discussed below, and as for the calorie intake, it should be reduced by 20%, just eat 20% less carbohydrates.

Conclusion: you need to eat often and in small portions; the diet should consist only of high-quality products with a low glycemic index; Food must be steamed or boiled; sources of protein must be of animal origin, vegetable fats, or, as in the case of omega-3, they can be obtained from northern sea fish; carbohydrates must be complex; The diet should be followed permanently, every day there is the same amount of food nutrients, which is implemented using a table of food composition and weights in the case when you eat different foods, or due to the monotony of the diet; during ovulation, the intensity of training and calorie intake decrease; and further! drink more water, 2.5-3 liters per day, and water at room temperature; it is advisable to drink water evenly, stretching its intake into the body throughout the day; you should not drink during meals.

Menu diet for women

20 minutes before breakfast – a glass of water to which you can add a little honey or soluble vitamins
Breakfast– 100g of oatmeal porridge with milk and a cup of green tea
Lunch – 3 boiled egg whites and a salad of non-starchy vegetables
Dinner– 100g of boiled coarse rice with seaweed or non-starchy vegetables and 100g of salmon or pollock
Afternoon snack– 100g brisket and non-starchy vegetables
Dinner– 150g low-fat cottage cheese and kefir

The menu is average, but you can take it as a basis, gradually adjusting it to suit you. It is important to note that this is a menu for intense training, so during ovulation the amount of carbohydrates is 20% lower. In any case, if you follow such a diet, it will be many times more effective than 99% of all those diets that are replete with the Internet and women's magazines.

Features of training for women

Small muscle volume – this factor is very important to consider, since the fewer muscles, the less attention should be paid to them. That is why girls should perform basic exercises, but since the muscles in a girl’s body are unevenly distributed, the basis of the training should be training exactly that part of the body in which the most muscles are located. In girls, the most muscles are located in the lower part of the body, but this does not mean that it needs to be trained more than the upper part, you will just do 2-3 exercises on the legs, and one on the back, shoulders, arms and chest, although in total the upper part You will train your body more. At the same time, you most likely want to hypertrophy the gluteal muscles, so your legs need to be trained not only anaerobically, but also aerobically, so that the leg muscles are elastic and small.

Microperiodization – we already talked about this above, it is connected with ovulation, therefore during the ovulation period girls should do a lower amount of work. Only abdominal training will fundamentally change. In general, at the end of the workout you will perform hanging leg raises in order to load the lower segment of the abs more and pump blood into the abdominal area; thanks to this pumping, fat reduction in this area will occur more intensely, which will have a positive effect on your figure. During ovulation, you stop performing abdominal exercises, and the number of approaches in each exercise is reduced to three; if you performed the exercise in only three approaches, then it means that you no longer need to do it at all.

Training Volume - this rule applies not only to the total time that a girl should spend in the gym, but also to the rest time between approaches during training for women, the total number of exercises and repetitions in each approach. Girls have little testosterone, so refusal approaches are much more difficult for girls to perform; moreover, if you are not a competitive athlete, then you do not need to do this at all. The optimal rest time between sets is 30-60 seconds, and the number of repetitions ranges from 15 to 25 per set. It should also be noted that during training you can and should drink water, and be sure to start

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Today we will talk about proper training for women. You will learn what a competent training program for girls consists of.

The popularization of strength training is gaining momentum among the fair half of humanity. There are more and more girls and women in gyms. But there is practically no really useful information on how to train them.

Before we start delving into the topic, a few words about motivation. That magic pill that allows you to achieve results, overcome pain and go even further.

In women it is more developed. They often have to limit themselves in food, rest and the like, just to become more beautiful (appearance helps her win in natural selection). They are naturally inclined to always look perfect, and this requires constant self-control. Such motivation develops and becomes stronger over the years. This skill turns out to be useful in other areas of life.

By adding knowledge and a competent approach, a girl will be able to achieve the result she needs in the gym.

Female physiology

The main feature of the female body is the tendency to accumulate nutrients in reserve. This is a key difference from the male body.

This is primarily due to the amount of hormones norepinephrine and testosterone. They not only influence the formation of muscle mass and proportions, but also influence the central nervous system (CNS), in particular they are responsible for aggression and perseverance. Men, due to their physiology and the amount of hormones, are able to train to failure (when the next repetition in the correct technique and amplitude is impossible on their own), i.e. almost to the limit.

A woman, unless she is crazy or takes testosterone from outside, will not be able to train like this. She often stops 2-3 repetitions before failure, due to the lack of the above hormones. It’s difficult for her to go through the pain, to finish the last failed repetition.

Another feature of the female body is due to the fact that the number of muscle fibers in the muscles of women is less than that of men. In this regard, the ability to perform strength work in a low number of repetitions is poorly developed in girls. This means that any strength work up to 6 repetitions will not make sense.

The next feature is the distribution of muscles throughout the woman’s body. Weak top and strong bottom. Narrow shoulders, weak arms, poorly developed pectoral muscles. Most of the muscles are concentrated in the lower part - these are the buttocks and legs. It is easier for women to progress in lower body training because... there's more muscle there. It will be very difficult for them to progress in the upper body.

In order for a woman to develop her upper body, she should exert more effort than men.

Another feature will affect the female press. Any healthy woman experiences “periods” once a month. Due to the fact that at this time pain appears in the lower abdomen, nature made sure that there were fewer of them. How? The number of nerve endings in the lower abdomen. Accordingly, the neuromuscular connection is worse than in men. It is much more difficult for a woman to develop abs than for a man.

The metabolic rate of women is lower than that of men. This means that women consume much less energy per kilogram of body weight than men. This way, men can eat more without gaining weight. This is also due to the fact that men have more muscles. And muscles are a very energy-consuming material, even at rest.

Excessive The intake of carbohydrates in a woman’s body is much more easily transferred to reserves (fat) than in men.

On the other hand, the fat that is formed in women can be used much more easily as a source of energy than in men. This is due to the reproductive function of women, due to the need to provide energy to the offspring.

The most important feature that leaves its mark on the construction of a training program for girls is the menstrual cycle. It creates periods of rise and fall in physical performance. During the first two weeks after the end of menstruation, women feel physically uplifted and are capable of high performance. At this time, her training can be quite difficult.

On average, ovulation occurs after two weeks (28-day cycle). And here there is a strong decline in energy and physical capabilities. The female body tries to save energy as much as possible, including accumulating it. At this time, it is able to accumulate nutrients even more efficiently, regardless of whether the egg has been fertilized or not.

As a general rule, you should limit physical activity in the gym during this time. Make your workouts easier. Eliminate or reduce the intensity of heavy lower body and abdominal exercises. In addition, you should reduce your calorie intake because... 3-4 weeks are the most dangerous for a girl’s appearance, because the body will change.

After menstruation, the female body is strong for the first two weeks, the next two are weak and tries to retain more energy (gain weight).

Therefore, microperiodization works very well in women's training. When the load is not constant, but changes cyclically. The peak of loads should be combined with the first two weeks, and the decline in the third and fourth.

Sports physiologists say that sports periodization is the key to long-lasting and powerful results. And this is good from the point of view of women, because... nature itself laid down such a mechanism.

Brief conclusions:

• In women's training, microperiodization should be used.
• The training should be high-volume (many repetitions, sets and little rest).
• No excess carbohydrates. Monitor your diet carefully.
• Don't focus on your buttocks and legs - pay even a little more attention to your upper body.

Taking into account female physiology (the information discussed above), we will immediately dispel the myth that training in the gym with weights will turn you into a man in a skirt. In order to get even a little closer to the male form, you will have to resort to special pharmacological drugs. Even men have had a hard time achieving the desired shape for years, and a girl certainly won’t turn out to be a mutant!

Strength training will help you form beautiful upper and lower body shapes, improve overall muscle tone, strengthen the health of all body systems without exception, and improve your condition and self-esteem. And a few more advantages from working out in the gym with weights:

• The more muscles you have, the more calories you spend to maintain them, which means there are fewer prerequisites for fat accumulation.
• After strength training in the gym, your metabolic rate increases for a day or even more. At the same time, after aerobics and other cardio joys, just for a couple of hours.
• The gym will allow you to shape your figure wherever you want (what we train is what we develop). No amount of aerobics will give such an effect.

How to create a training program for girls

The body will change and adapt only when external conditions are unusual and stressful for it.

What is this for? The main problem women face is working with too little workload, not working enough. You will mark time for years, and your butt () and abs () will never appear.

In order for the body to begin to form beautiful shapes (increase muscle size), training must be hard (even if the weights are less than for men). It should really be hard for you to complete those last few reps. Remember, your training is high-volume, you rest little and work a lot (you don’t lift with heavy weights and records like men, you lift with the volume of your work - a lot of exercises, a lot of approaches, a lot of repetitions, little rest).

Treat working on yourself in the gym not like drinking tea, but like turning ideal shapes out of granite with a hammer and chisel, hard and persistent work.

The training program for men (not beginners) is based on a split. When the entire body is broken down into muscle groups and these individual groups are trained on different days in a strength manner close to failure. This way there is more time to maximally exhaust each muscle group and, in turn, more rest for it, because. Each group's training sessions are infrequent.

Women should not train in this manner. A strong character does not suit them. Women should train their entire body at once - in one workout. Women recover faster after training because... do not approach failure and do not destroy deep muscle tissue.

Training should be based on the following calculation. Large muscle groups are identified and one or two basic exercises for them are selected. A large volume of work is performed with a large number of repetitions and approaches.

You should choose exercises that involve the maximum number of muscles, because... Women do not have the opportunity to devote an entire training day to working one muscle group. You should train 2-3 times a week, depending on how you feel, and it should be excellent before training.

Training program for girls (whole body at once or full body)

Extremely important. All joints, ligaments and muscles are warmed up - protection from injury.

• 5-6 approaches to max. repetitions

Disperses blood throughout the body and trains the abs.

• 5 sets of 10-15 reps

Shaping exercise for buttocks and legs.

• 5-6 sets of 10-15 reps

Working out the back.

Works the triceps, anterior deltoid and inner chest, which pushes the chest forward.

• 5-6 sets of 10-15 reps

Development of the muscles of the shoulder girdle. An incredibly difficult but effective exercise.

Pause between approaches 30 seconds - 1.5 minutes. Select a working weight so that the last repetitions are difficult for you, but the technique must be perfect. The pace of all exercises is deliberately slow!

You can change the set of exercises for specific muscles, as long as they remain basic and you perform them flawlessly. This workout will take you about 60 minutes.

Beginning builders of a beautiful body should not shorten their workout by removing exercises. It’s better to rest more before the next approach. Over time, try to shorten this pause. In order for a girl to create the prerequisites for anabolism, she needs a high volume and oxygen debt, i.e. small pauses between sets of 30-60 seconds.