Recommendations of an experienced trainer: selection of a training program for a girl. Exercises for all muscle groups for girls Workouts at home for girls for all muscles

Sometimes a banal lack of time becomes an obstacle on the way to an ideal body. Modern girls, busy with work, home, family, simply do not find a free minute for themselves. Also, the reason for an imperfect figure may be the lack of financial resources, laziness or even embarrassment, because the fitness center is mostly inhabited by figured girls, whose coaches are inflated guys. And women, afraid to feel like white crows against the backdrop of well-groomed ladies who constantly monitor their figure, simply deny themselves such pleasure as visiting specialized sports facilities.

But the impossibility or unwillingness of buying a subscription to a fitness club does not mean that you can never have a beautiful, fit and slim body. You can solve the problem with an imperfect body on your own without the help of professionals and instructors. The workout program for girls at home will help bring your body closer to perfection.

To achieve good results, one desire to play sports is not enough. It is necessary to think over the training plan completely, including a set of exercises, the number of approaches, the regularity of classes, rest time. Having decided on the program, it is important to strictly observe the sequence of exercises and the frequency of their implementation. Only a systematic approach will help to achieve success.

Beginner level

Do not rush right off the bat, gradualness is important in everything. If you have not been involved in sports before, you should not heavily overload the body at the initial stage. Even if you start exercising from morning to evening and bring yourself to exhaustion, perfect body cannot be obtained immediately.

The "Beginner" level is necessary to prepare the body for future physical exertion. At this stage, we will work only with our own weight without the use of additional items.

The optimal number of classes per week is 3 pieces. There should be a gap of one day between classes, so we give the body the opportunity to rest.

Lesson plan of the first level.

For each exercise, three or four sets of up to 20 repetitions each are done. That is, you need to try to do the maximum number of repetitions, but not more than 20 in one approach, and 60 in three. The total training time is 40 minutes. Break between workouts up to 1.5 minutes.

1 day:

ordinary squats;
bridge;
lunges forward;
lifting from the foot to the toes;
lifting the body lying on the floor (we swing the press);
push-ups on the knees.

2 day:

lunges;
back support push-ups;
abduction of the leg with an emphasis on the hands back;
bridge;
lifting the body in a prone position on the floor.

3 day:

ordinary squats;
push-ups from the support;
long reverse lunges;
toe lifts.

Level "Amateur"

The transition to this level can be made only after you feel that you can easily carry out the program of the previous level.

The body is already accustomed to regular exercise, so it's time to start using additional equipment. At this level, the use of dumbbells is desirable, but if there are none, you can replace them with plastic water bottles.

Plan of lessons of the second level.

The regularity of classes and the frequency of approaches remain identical to the previous level, but for exercises using dumbbells, the maximum number of repetitions is 10 per 1 approach.

1 day:

squats - arms with a dumbbell along the body;
back support push-ups;

2 day:

standard push-ups lying on the floor;
breeding dumbbells in the supine position;
back support push-ups;
bending the arms with dumbbells alternate;
lifting the body in a prone position on the floor (press).

3 day:

alternating lunges with dumbbells;
swing the press - lying on the blue raise and lower upper part torso;
calf raises with dumbbells;
gluteal bridge with a load.

The transition to the next level can be made after 4-5 months of regular classes.

Level "Pro"

This level involves the repetition of previously performed exercises with an increase in the number of repetitions and approaches, as well as the addition of new exercises - a pullover with a dumbbell on a chair and slow squats. During training, you work out various groups muscles, which makes training more effective.

Lesson plan of the third level.

At this stage, the number of training sessions increases to 4 sessions per week. The number of approaches 3-4 times, repetitions 12-20 times.

1 day:

slow squats 3 sets of 30 seconds;
breeding dumbbells sitting;
standing dumbbell press;
calf raises with dumbbells;
breeding dumbbells standing;
lying on your back, we raise and lower the upper body often - we swing the press.

2 day:

simple push-ups from the floor;
alternating bending of the arms with dumbbells in a sitting position;
pullover with a dumbbell on a chair;
in the supine position, breeding dumbbells - from the floor and above you;
exercise on the press - lifting the body from a prone position.

3 day:

back support push-ups;
dumbbell pull to the body;
deadlift with dumbbells;
exercise on the press - lifting the body from a prone position;
extension of arms with dumbbells while sitting.

Day 4:

alternating lunges on the legs with dumbbells;
lifts with dumbbells on socks;
bridge with cargo without support;
exercise on the press - lifting the body from a prone position;

Fat burning workout at home

If the main goal is to lose weight, you can perform a special set of exercises aimed at burning fat.

Warm up.
Push-ups from the floor up to 20 times.
Jump rope up to 100 reps.
Lifting straight legs lying up to 20 times.
Press exercise - lifting the body from a prone position.
Stretching.

Performing these simple exercises up to three times a day, you can lose a few pounds and put your body in order.

Video - Great workout for girls at home

What are the benefits of training for girls?

Many girls mistakenly consider sports to be a man's business and are sure that regular workouts not only will not make the body beautiful, but also reduce the chest. For this category of women, it is much more common to harass the body with various diets, trying to achieve harmony.

In fact, training relieves subcutaneous fat, tightens the body, and increases the tone of the body. With regular sports, without restrictions on food and drink, taking pharmacological preparations, you can get a beautiful, slender, and, most importantly, healthy body.

Sports at home: what you need to remember?

Sports training will lead to the desired result only if the basic rules are followed.

You can start each lesson only an hour and a half after eating.
Proper breathing during exercise is important. Exhale through your mouth and inhale through your nose.
Before each workout, it is necessary to perform a warm-up, preparing the body for further physical exertion. The recommended warm-up time is about 10 minutes.
In the process of training, you should not limit yourself to drinking water, but you should not get carried away either.
At the end of the workout, it is important to stretch the muscles to consolidate the result. Stretching is enough for 7-10 minutes.

Workout at home - great option put the body in order, fix problem areas and throw off a few extra pounds. But it is important to remember that any exercises are good and effective only in a complex and with regular performance.

This article presents several options for home workouts for girls. We will tell you how to set yourself up for sports, what equipment you need to purchase, and also offer several workouts for the upper and lower part body at home.

The training program for girls at home is a great opportunity to tighten and adjust the figure. This is especially true and convenient for those who do not have the desire or opportunity to go to the gym and work out with a trainer.

Reasons why you don't want to go to the gym

Many women find it uncomfortable to work out in the gym for the following reasons:

fear of a large crowd of people or unwillingness to engage in a crowd;
fear of ridicule and sidelong glances from pumped-up visitors;
fear of failing on the simulator;
unfamiliar environment.

For this, we need a program of strength and cardio training for girls at home. At home, no one is above the soul, you can turn on your favorite music and study at a convenient time.

Basic rules for an effective home workout

In order for sports / fitness to give the maximum result, a woman must adhere to certain rules, which are listed below.

Choose time. This should be a convenient time when no one will distract and interfere. No need to forcefully train, get up at dawn or exhaust yourself. Training should take place in the most comfortable conditions, at the most comfortable time for your body.
Get the necessary supplies. For the home, dumbbells of varying severity, a rubber mat, weights, a stepper, fitball, a skipping rope, and a tracksuit are perfect. All this can be purchased at sports stores.
Train for at least half an hour. At first it will be difficult, and fatigue will appear quickly, but it is important that the body gets used to and adapts to physical activity. This happens after about 20 minutes of practice. As you get used to it, you should increase the time.
Do it systematically three to four times a week without skipping. For a couple of classes, no visible changes will occur, it is regularity that is important. An interval of one to two days helps the muscles recover and avoid hack work.
Follow the execution technique. It is very important to do the exercises correctly, following all the necessary instructions. Incorrect execution threatens not only with an unsatisfactory result, but also with an undesirable burden on internal organs. There is a risk of serious injury.
Alternate load. For example, do cardio twice a week: run / walk on a treadmill, jump rope, ride a bike, walk on a stepper. And twice - to do strength exercises with dumbbells, fitball, barbell. You can also alternate workouts on parts of the body so that the body does not get used to the load. For example: one day on the legs and buttocks, the other on the arms and back, and the next time on the abdominal muscles.
Create an individual lesson plan for yourself. A well-defined plan will give a more effective result than chaotic, ill-conceived exercises. In order to choose the right program, you should consult with a trainer or make it yourself if you have the necessary knowledge in this area.
View various online training. Today you can find entire programs on the Internet with all the necessary instructions and tips. A visual training process helps to perform the exercises correctly without violating the technique.
Use furniture. Ordinary chairs can be useful for doing reverse squats and lunges, and a window sill for a good stretch.
Don't forget to warm up and stretch.
It should be remembered that you need to start doing fitness only after warming up well, otherwise you can get injured, and the result will be unsatisfactory.
After training process it is necessary to spend 10-15 minutes stretching to relax the muscles and increase their elasticity.

An example of a home workout for women on the lower and upper body

Below are classic, easy upper and lower body workouts that you can easily do at home.

Warm up for ten minutes. It is necessary to start the warm-up with the cervical muscles;
Lunges back. Three sets of twenty reps on each leg. 1 minute break between sets. Technique: the back is straight, the legs are shoulder-width apart, one leg is placed back. It is necessary to squat at an angle of 90 degrees;
Raise the pelvis off the floor. Three sets of twenty reps. Technique: the pelvis rises as high as possible and lingers in this position for 2-3 seconds, then lowers. Note: do not touch the floor, the press must be in tension;
Wide leg squats. Three sets of fifteen reps. Technique for performing the exercise: the legs are placed wider than the shoulders, the pelvis is retracted, the back is straight. Note: the press should be tense, and you need to squat as low as possible;
Leading the legs to the side. Three sets of twenty reps on each leg. Technique: the back is straight, the legs are shoulder-width apart, one leg is taken to the side, creating an angle of 90 degrees, and then it rises. After twenty repetitions, 15 seconds of rest, and then you should change the leg. Note: the leg must be raised as high as possible, and the back should be kept straight;
Jump rope 100 times. If desired, you can replace it with a ten-minute run, cycling / rollerblading or intensive walking on a stepper;
Stretching. After a workout, you need to stretch well to relax your muscles and avoid strong muscle tension.

Warm up ten minutes;
Plank three to four sets of thirty seconds. Technique for performing the exercise: take an emphasis lying down, rest your toes and elbows on the floor and stretch your body. Note: for maximum effect you should tighten your stomach, do not stick out your buttocks and avoid sagging. Position: the body should look like a perfectly straight line;
Push-ups on crossed knees three sets of 12 times. Due to the fact that girls have weaker hands than men, push-ups are best done on your knees. The press must be tense;
Breeding arms to the sides with dumbbells three sets of fifteen reps. Technique: raise your arms to parallel with the floor. Note: for the first time, you should not take dumbbells more than a kilogram.
Side plank three sets of thirty seconds. Technique: turn to one side, lean on the elbow and legs, stretch the body. Note: the press must be tense, it is forbidden to bend your back, because you can get injured;
Jumping rope for ten minutes or walking on a stepper;
Stretching.

Between exercises, you need to drink 200-250 milliliters of pure water to avoid dehydration.

It is also important to understand that, whatever the load, over time the body will get used to it. Therefore, every two to three months you need to change the program.

Pros of home workouts

Any physical activity very beneficial for the body and overall health. And regular exercise even at home increases the level of endorphins in the blood and strengthens the immune system. What are the other benefits of home workouts?

The figure becomes more elastic, flexible and elastic.
The appearance of cellulite is reduced.
The immune system is strengthened.
Endurance increases.
The quality of sleep improves and breathing normalizes.
The mood improves.
The figure takes on beautiful forms.

Home Workout with Jillian Michaels

Jillian Michaels is one of the most famous US fitness trainers, often appearing on various TV shows. She has developed more than thirty programs for weight loss, pumping the buttocks, the press, flat stomach, yoga, as well as accelerating metabolism.

All workouts are divided into blocks according to the level of difficulty and duration. The program can be selected individually depending on your own needs. All exercises are on the Internet, so you can study them and see the execution technique.

Benefits of her fitness programs

The main advantage of fitness with Jillian is that all programs are very diverse and aimed at maximum results. Therefore, each girl can choose what she needs.

The effectiveness of these exercises has been proven by many clients who have achieved phenomenal results.

Classes based on her video lessons are suitable even for people with poor physical fitness, because they are designed special programs. No special equipment is required, the maximum is dumbbells and a sports mat. Each program lasts 30 days and is divided into three levels of ten days each.

Also, you don’t have to worry that the body will get used to the load and the exercises will no longer be effective, because two or three new programs are released every month. They can be combined and changed.

Nutrition with regular sports: sample menu

You need to understand that if you do not adjust the diet, there will be little benefit from classes alone.

Day 1

Breakfast: two scrambled eggs with tomatoes and cheese / oatmeal in milk with a handful of walnuts;
Snack: an apple baked in the oven with cottage cheese, honey and raisins;
Lunch: lean potato casserole with zucchini, eggs and cheese + marinated champignons with onions;
Snack: cottage cheese with apple and banana + a glass of sourdough;
Dinner: steamed chopped chicken breast cutlets with herbs + vegetable salad dressed with olive oil;
Late dinner: low-fat cottage cheese casserole with honey + two egg whites.

Day 2

Breakfast: cottage cheese pancakes with jam and banana / buckwheat with milk and honey;
Snack: vegetable salad + a glass of kefir;
Lunch: steamed chicken with carrots and onions + durum wheat pasta;
Snack: bread with cottage cheese and avocado;
Dinner: an omelette of two yolks and three proteins + a salad of fresh vegetables and herbs;
Late dinner: water protein / fat-free cottage cheese with honey.

Day 3

Breakfast: oatmeal in milk with dried fruits and honey + fresh pear / apple / orange;
Snack: two boiled eggs / scrambled eggs;
Lunch: turkey meatballs + baked champignons with sour cream and cheese;
Snack: two apples, whole grain bread;
Dinner: seafood salad, avocado and fresh vegetables dressed with olive oil;
Late dinner: protein on the water / fat-free cottage cheese with fermented baked milk.

In conclusion, it should be noted that training at home will bring maximum results and benefits, as with a personal trainer, only if you perform them systematically, without gaps, follow the execution technique and eat right.

Be sure to change the program every two months and increase the load, because the body gets used to it, and the process of losing weight / growing muscle mass slows down.

It should be understood: if you practice from time to time, do an insufficient number of repetitions and do not follow the above rules, which we talked about in this article, then the desired changes in the figure will not happen.

The article was checked and approved by Yulia Igorevna Mosalova, specialist in adaptive physical culture- cm.

This workout program for girls at home will help you lose weight excess weight and build a beautiful figure. Isn't this the dream of every second girl? Let's start training.

What can you do at home

The body of a girl is slightly different from a man's. And not at all what you think. We are talking about biochemical metabolic processes.

In the body, testosterone is responsible for muscle anabolism, and some estrogens are responsible for fat anabolism. When a man loses his masculinity through drinking beer, a passive lifestyle, testosterone levels in his body fall and estrogen levels rise. A beer belly appears, fat begins to be deposited on the hips and buttocks. The figure is rebuilt according to the female type.

When there is a lot of testosterone, the body keeps in good muscular shape.

Girls also have their own level of male hormone, but it is 20 times lower than that of a normal man. This level is not enough to build a huge muscle mass, but it is enough to tone the muscles and develop strength (albeit not to the male level).

And therefore, the training of a girl is different from a man's. Maybe it contains the same exercises (although there are many that men do not do), but they are performed with different weights and a different number of times. Both in the gym and at home, the training programs will be similar.

At home for girls, a fat burning workout may consist of the following elements:

Aerobics.
Classic cardio.
Circuit training with or without light weights through gymnastic exercises.
Yoga, by the way, also helps to burn fat and achieve harmony!

At home for girls, all the conditions for classes are created - the only obstacle is your laziness!

Consider the most interesting options separately.

Circuit training for girls

One of the best options- This is a workout for girls for weight loss. People like to say fat burning workout at home. Few people understand what it is to burn fat, how it generally happens. Most people rely on exercise. First you need to have willpower and put a lock on the refrigerator! This is the main rule!

Circuit workouts at home for weight loss may contain a mixture of crossfit and dance, for example. Here are some exercise options that you can use to train.

Jump Squats

Do 10 squats with your arms outstretched in front of you. At the top point, when your legs are already straight, jump up. Take advantage of the springy effect lowest point, do not extinguish it. It is very comfortable.

You can do these squats in the morning every day, increasing their number to 30.

A more difficult option is jumping out of a squatting position, hands on the floor. When moving up, raise your arms above your head.

Throw knees to the chest lying

Stand on your hands as if you are going to do push-ups. Don't worry, it's not about push-ups!

Spread your legs wide, lift your pelvis up. Take turns pulling one or the other knee towards your chin or chest. Do everything at your pace. You can do this exercise immediately after jumping squats.

Do 10-30 intense movements for each leg.

The main remark: we work with a cross - the right knee goes to the left side of the chest, the left knee - to the right.

Skipping rope or jumping on toes

If you have high ceilings and a jump rope, use it. If the conditions are not so good - just jump on your toes. Alternate right and left foot, do 3-5 jumps on each leg in turn.

Put a stopwatch in front of you and jump for 60 seconds. This can be done after the previous exercise.

Back fold

After the jumps, we bring the heartbeat back to normal and lie down on our back (lay some comfortable rug). And we perform the simultaneous lifting of the body and legs. You can bend your knees and touch them to your chest. Do this 10-30 times.

For those who find it difficult to make a fold, you can perform a body lift paired with a leg raise:

We raise the body once - we lower it.
Immediately after this, we raise our legs - we lower them.
We raise the body with a simultaneous turn of the elbows and torso to the right knee, lower it.
We raise our legs.
Repeat lifting the body with a turn to the other knee.

From these 4 elements, an exercise will be formed, which we will call “complex twisting”.

Lying pelvic lift

This exercise is also called the glute bridge. We lie on our back, arms along the body are extended and lie on the floor with palms down. The legs are bent at the knees. Raise your pelvis as high as you can, then lower it back down. Do this 10-30 times.

Lifting the pelvis upside down

Now turn over on your stomach, stand on your elbows and socks. With the effort of the pelvic muscles, we lift it high up and lower it to a straight line with the rest of the body. 10-30 times.

Pulling the leg back

We stand on our elbows, like last time, and on our knees. Take turns moving back and up each leg. 10-30 times for both legs. Then you can put weights on your legs.

Scissors from a prone position

Lie on your side, lean on your elbow. The second hand rests on the floor in front of you. Raise your leg up. We do this 10-30 times and turn over to the other side.

There are many more exercises and their options, which can consist of a workout program for weight loss at home. But you can try these first.

If you can do all these exercises in one cycle, starting with 10 repetitions, and repeat 2-3 such cycles with a rest of 120 seconds, you will burn a decent amount of calories.

The workout program for girls at home does not have to include all of these exercises, nor does it have to be done in the form of a superset or a circle. You can take a break of 30 seconds between each exercise. It is important that you sweat, get tired. If you didn't break a drop of sweat during a workout, it's a bad workout. Moreover, you definitely will not be able to burn fat from such training. To lose weight, you need to sweat.

Cardio

The jump rope indicated in the last section is also a cardio element. But classic cardio is an exercise bike, a treadmill, an ellipsoid, perhaps a stepper.

Do you have anything from this house? Great! 40 minutes work on heart rate in 120–125 beats.

Do you really want to lose weight? Try interval elements.

Interval training at home is a good weight loss option for girls.

For example, you are pedaling on an exercise bike. Set a bigger load, accelerate to the maximum possible rhythm and keep this speed for 20-30 seconds, then reduce the load and continue pedaling at a slow pace, restoring breathing and heart rate.

Ligaments on the press

Use the following basic ab moves as supersets:

Lifting the body lying down with legs bent at the knees.
Alternate leg raises.
Simultaneous leg raises.
Raising the body with legs raised up.
Twisting lying.
lying down - stretch your arms and try to get them to the heel, twisting in the lower back. Right hand trying to get the right heel, the left - the left.

Aerobics

Open the Internet, enter "aerobics video course" and carefully repeat what is happening on the screen.

What is good aerobics:

You are positive, make rhythmic movements to the music
You sweat, your heart speeds up to 120-130 beats per minute
You lose weight and get leaner with every workout!

Aerobics is great for burning fat at home. It lasts about an hour, during which time up to 400 calories are consumed. Do not be too lazy to get to the pool - water aerobics burns up to 700 or more calories during the same time. Almost 2 times more.

For more variety, buy a fitness hoop - you will twist it on your belt. You can also take a step platform. Then you can do step aerobics.

Using dumbbells and weights

Training at home is difficult to imagine without dumbbells or weights. They lie in a corner, pleasing to the eye. I want to take them and work with them. And if there are no dumbbells, then you won’t force yourself to do it.

You can do aerobics with dumbbells. You can systematically do various exercises, such as breeding, bench presses, squats, lunges with dumbbells.

A weight loss training program for girls with dumbbells, for example, may look like this (circular version):

Dumbbell bench press for 15 reps.
, you need to do the same in 15 repetitions
Dumbbell bench press from behind the head, the same number of times.
Bending arms with dumbbells stand - the same amount.

Rest until the pulse is restored.

Squats with dumbbells - 1 set of 15 reps
Lunges with them, the same number of times
Incline with dumbbells and Romanian or deadlift 15 times.
- also 15.

Rest until the pulse is fully restored

Well, after the press. You can do a bunch of 7-8 exercises, where every 2 will be connected in a superset. We have already talked about this above.

As for weights, you can put them on your arms and legs and perform any exercises that you did without weight. Thus, the load on the muscles will be greater, and, therefore, the training is more effective.

Programming principles

Workouts for girls at home should consist of different exercises.

Any weight loss program should include cardio before and after the main workout. After cardio, the most difficult exercises should go, for example, on the legs. Then come the chest-back and arms-shoulders. You can complete the workout with a press.

It is more difficult for men to work out at home - they need weights. But for girls, small dumbbells and intensive work of 7 sweats are enough to lose weight. The female body is slightly different from the male.

You can do the same complex several times a week. You can separate workouts by muscle groups - but this is more suitable for gaining mass and creating a good relief. To lose weight, it is better to use circular training.

In the simplest case, for weight loss for women, in general, the usual cardio and diet are enough. But with this training regimen, fat will simply go away, and the shape of the muscles will practically not change. If you want to not only lose weight, but also pump up - use cardio in a dosed manner, be sure to perform exercises for specific muscle groups.

For more complex purposes - you need to make individual program in each specific case.

We take into account nutrition

Many begin to practice, a month passes - there is no result. And even worse - the weight is growing!

What's the matter? What about food, have you changed your diet in any way? No. And that is exactly what needs to be done! Eat less fast carbohydrates and fats, replace harmful products healthy, eat a balanced diet and do not overeat. Here lies the magic key to success.

A properly designed training program can achieve impressive results. Even while studying at home, girls should adhere to a special lesson plan. Suitable for beginners entry level. Basic classes are the choice of girls with fitness experience. For those who are ready for intense loads, a difficult level has been developed.

Though beauty human body and is considered a purely subjective concept, many women make a lot of efforts to achieve their own ideals. But no matter how much effort and time is spent on skin care procedures and debilitating diets, it will not work to change volumes and pump up muscles without physical exertion.

And here the stumbling block becomes a banal lack of time or financial problems that do not allow visiting Gym, and even their own complexes associated with the presence of excess weight or individual characteristics of the figure. In such cases, training at home will be the ideal solution - a program for girls will allow you to achieve visible results without financial investment with minimal time.

If you decide to start exercising on your own, tips on how to create a home workout program for girls will come in handy. Chaotic classes, conducted without a specific scheme, will not be able to solve either the issue of a smart figure or the problem of losing weight. You will have to think through all the little things, starting with a set of exercises and the frequency of classes, ending with the number of approaches and rest time. When compiling a training program at home for girls, it is imperative to take into account sports training, training goals and being overweight.

So, women who want to lose weight will have to focus on cardio. And for girls who have good physical fitness, to increase the load, use weighting agents and more strength training, and the number of approaches when performing each exercise.

Beginner Program

If there is no sports experience, you should not rush headlong into exhausting workouts. achieve ideal proportions and a toned body with the help of unbearable loads will not work.

Any muscles require rest - it is during this period that they not only relax, but also grow. And untrained muscle tissues under the influence of loads come into hypertonicity much faster, which requires a longer rest.

Therefore, the home workout program for girls who have not been involved in fitness before provides for no more than three strength training per week with one day of rest in between. The total time of each workout will not exceed 40 minutes. During this period, it is necessary to complete three sets, trying to repeat each exercise as many times as possible, but not exceeding 20. Between each round we take a break of 90 seconds.

Exercises of the 1st workout

Classic squats. We perform regular squats, moving the buttocks back so that the thighs are parallel to the floor.

Lunges from a standing position. Take a big step forward and bend your knee. In the meantime, we touch the knee of the second limb of the floor. Alternate legs when performing lunges.

Rises on socks. Feet rest on the floor. Slowly rise to your toes and lower yourself back.

Straight twists. From a prone position, raise the upper body as you exhale. The distance between the chin and chest should not be less than a clenched fist.

Push ups. Kneeling, we lean on our palms, and on each exhalation we bend our elbows, I try to keep my back straight without lifting my buttocks up.

Exercises of the 2nd workout

Direct lunges.

Reverse push-ups . We rest with the brushes on the support, and with the heels on the rug. The whole body should be stretched into a string. Bending and moving the elbows to the side, we lower the body to the floor. While inhaling, we straighten our arms.

Mahi back. Kneeling with the emphasis of the hands on the floor, as you exhale, we take the straight leg sharply back and slightly up. Alternate swings with both legs.

Reverse crunches. Lying on the floor, we rest our feet on the floor, bending our knees. As you exhale, pull your knees into your chest.

Plie squats. We put our feet shoulder-width apart, spreading our feet to the sides. We lower the buttocks to the floor, bending the legs at the knees.

3rd Workout Exercises

Classic squat with calf raise.

Chair push-ups. We perform ordinary push-ups, resting our palms on any elevated support.

Reverse lunges. From a standing position, take a wide step back and lower your knee to the floor. When performing the exercise, alternate legs.

complex twisting. We lay down on the floor. On each exhalation, lift the torso and bent knees simultaneously up.

Rolls from socks to heels.

A basic level of

When the exercises for beginners are performed with ease, you can safely move on to the next level. How long it will take for this will depend on the characteristics of the body, and on personal diligence.

In fact, by this time, classes had become regular, and the body got used to the volume of loads. Therefore, you will have to add new exercises to the program, also use weighting agents. You can use ordinary dumbbells, but if they are not available, regular bottles filled with water will do.

At this stage, the number of workouts does not change, the frequency of repetitions and approaches also remain the same. We start new exercises with weights with 10 repetitions in each approach.

First complex

Squats with dumbbells. We hold dumbbells in our hands along the torso. Performing classic squats, raise the dumbbells forward.

Arm curl. Exercises can be performed both sitting and standing. Holding the dumbbells in our hands, we turn the brushes so that the dumbbells are directed forward. Alternately bending the arms at the elbows, pulling the hand to the shoulder.

Reverse push-ups.

Hand spread. We lay down on our backs. Raises straight arms with dumbbells up. As you exhale, spread them apart, touching the floor. While inhaling, we bring the limbs in front of us.

Oblique twists. We take a position lying on our back. We start the arms bent at the elbows behind the head, and bend the legs at the knees, lifting them so that the shins are parallel to the floor. We bring the elbow to the knee of the opposite leg. We alternate the sides of twisting.

Second complex

Push ups. We complicate the previous push-ups, focusing not on the knees, but on the socks. We try to keep our hands at shoulder level during push-ups. The narrower they are located, the greater the load will be.

Retraction of dumbbells behind the back. Raise both hands above your head, holding dumbbells in them. Alternately bend them at the elbows, winding the dumbbells behind the back. This exercise helps to tighten the chest.

Lunges with dumbbells. In the starting position, we hold our arms with weights along the torso. Performing a lunge with your foot, we part them to the sides.

Flexion of the arm. You will need a support on which you can rest your knee and hand. It can be the edge of a sofa or bed. We lower the second hand with a dumbbell down. As you exhale, bend your elbow, pulling the load to your chest.

Hand touching socks. Lying on a gymnastic rug, we try to reach the toe of the opposite leg with our outstretched hand. We constantly alternate sides. We try to do the exercise at an increased pace.

Third complex

Plie squat with dumbbells. Performing a deep squat with legs spread apart, raise the upper limbs with the load up through the sides.

Side lunges. In the starting position, the legs are wider than the width of the shoulders. Hands with dumbbells are located in front of the body below. Bend one leg at the knee, doing a squat to one side. At the same time, we raise our hands in front of the body. After returning to the starting position, we lunge to the other side.

Hand raises. In a standing position, raise one arm with a dumbbell above your head. The second at this time is located along the body. With each breath, we change their location. Exercise must be done by tensing the muscles and at a fairly fast pace.

Bicycle exercise. We lie down on the floor and bend our knees, tearing them off the floor. We alternately straighten and bend our legs, as if we are pedaling.

Back kicks. We get on all fours. We first draw one leg to the chest, and then straighten it sharply, taking it back and up. When performing the exercise, alternate legs.

Professional level

You can start intensive training only after you have fully mastered the previous exercises, which you can perform in full. Usually, the transition to complex training should be done no earlier than after 4-5 months of regular training.

The program is supplemented with new activities. In addition, the number of classes increases to 4 per week. It is recommended to repeat each action at least 20 times, in each of 3-4 approaches.

Lesson 1

Slow squats with weights. We perform the classic squat, but at a slow pace, lingering for a few seconds at the bottom point. When performing a squat, we raise the limbs with the load in front of us. Follow the squat technique.

Hand spread. Sitting on a chair, we lower our hands with bottles down. On each exhalation, we spread them to the sides, raising the weight to shoulder level.

Bulgarian lunges. We step back from the chair one step forward. We rest the toe of one foot on the seat of the chair. We bend the knee, lowering the buttocks to the floor. At the same time, we spread our arms to the sides.

Twisting push-up. From the emphasis on straight arms and socks, we perform a classic push-up. Having risen to the upper position, through the side we raise our hand up, twisting the body. On the next ascent, we turn the body in the opposite direction.

Double lunges. Standing straight, take a step forward with your foot. Bend your knees so that one touches the floor. We return to the standing position, and take a step back with the same foot. Bend your knees again until the working limb touches the floor. Having worked one side, we move on to the second.

Lesson 2

Deadlift squat. After completing the classic squat, we lean forward, reaching out upper limbs loaded to the floor.

Reverse push-ups. The emphasis during push-ups at this level is made from the litter.

Putting hands behind the head. We take both dumbbells in closed hands and raise them above our heads. Let's put them on the back.

double twist.

Side lunges with swings. Take a step to the right and do a deep squat. We return to the standing position, and take the same leg to the side. Keep your balance.

Twisting with slopes. We hold closed hands with dumbbells in front of the chest. On the exhale, we turn in one direction behind the hands. Returning to the starting position, we tilt to the opposite leg. On the next exhale, turn to the other side.

Lesson 3

Belt pull. We bend down, lowering our hands to the floor. On each exhalation, we pull the weighting agent to the belt.

Back Squats. We turn our backs to the chair. We rest our palms on the seat. We lower the buttocks down, bending the arms at the elbows. At the bottom point, we linger for a few seconds.

Oblique twists.

Hand spread. We lay down on the bench with our backs. We hold hands with dumbbells, lifting up. We breed them to the sides, trying to lower them just below the level of the bench.

Bulgarian lunges with lifting the load to the sides.

Lesson 4

Slow squats. Performing a classic squat, we do not bend our legs to the end and do not straighten them. The pace should be so slow that one repetition takes about 30 seconds. The signal for the end of the repetitions will be a strong burning sensation in the muscles.

Alternating forward and reverse twists.

Triple push-ups. With each of the three push-ups, we reduce the distance between the brushes.

Belt pull from a position with emphasis on the knee and elbow.

Lunges and swings to the side. Take a wide step with your foot to the left. Bend the knee and lower the buttocks to the floor. Returning to the standing position, we take the same leg to the left. Perform a lunge and swing to the other side.

Be sure to prepare your muscles for the upcoming loads, for which start each session with a warm-up.

At the end, give the muscles the opportunity to stretch, for which do several stretching exercises for the main group of muscle tissues that are most involved during the current workout.

At any level, strength training should be supplemented with cardio loads. It can be jumping, running, jumping rope or on simulators. Cardio classes can be alternated with the main ones and performed on recovery days after power loads.

Do not forget that even the most well-designed sports program does not exclude the requirements for nutrition and drinking regimen.

The key point is regularity. After taking a short break, you have to start all over again.

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To draw up a training program for a girl, it is paramount to determine the purpose of the classes: losing weight, keeping the body in good shape, or gaining muscle mass. Except regular execution the exercises themselves, it is important to pay attention to proper nutrition and drinking regimen.

healthy image life and maintenance of the body in sportswear is not only a fashion trend recent years but also the right approach to lifestyle in general. beautiful and toned body is an accessible reality for all girls and men, and desire and constant work on oneself will help to achieve the goal.

When compiling a training program for girls, you need to take into account the physiological characteristics of the body. On building muscle tissue hormones - testosterone and norepinephrine. Unlike men, the female body does not have a high content of these hormones, because of this, girls do not exercise to muscle failure.

Therefore, performing a strength exercise, you need to gradually increase the number of approaches. Nature gave a woman the ability to bear children, because of which the female body makes reserves in the form of body fat. For creating beautiful forms you need to combine sports with proper nutrition, which will include daily calorie counting.

You can make a training program for a girl yourself. First, for this you need to determine with the main points.

The difference between the bodies of a man and a woman in terms of pumping muscles

The male body initially has more muscle mass and less body fat in the form of subcutaneous fat. The process of burning fat in men is faster. In a man, the body produces more of the male hormone testosterone, and in a woman less, but more estrogen (the female sex hormone).

Muscle growth requires the male hormone testosterone. Without taking special sports nutrition (anabolic steroids) it is not realistic for a girl to pump up to a muscle of the same size as a man's. Therefore, if a girl does not take supplements, she may not worry about pumping her body and becoming ugly.

When a woman takes steroids in pursuit of muscle mass, she has more side effects than in men, because the female body resists the introduction of unnatural amounts of these substances. There is a load on the kidneys, liver, acne begins, but of course, enhanced processes of muscularization begin.

More visible changes include: deepening of the voice, increased growth of hair on the body, hyperatrophy of the clitoris begins (it increases in size). Speaking about the effectiveness of muscle pumping, it should be noted that in the female body, the same amount of protein goes to muscle growth after training and protein nutrition as in men.

But depending on whether a woman takes special nutritional supplements, the results of training vary greatly.

If sports nutrition is not accepted, the volume of muscles in a woman compared to a man is acquired much harder and less mass. But it is strength and endurance that a woman develops more.

And if a woman takes supplements, the increase in muscle volume occurs on a par with a man. The difference is only in the starting point. Men initially have more muscle mass and are stronger.

Defining a workout goal

Starting preparation for training, first of all, you need to decide on the main goal: losing weight, gaining muscle mass, or just maintaining a good shape. different purposes imply different methods.

A set of muscle mass. Principles

When building muscle mass, the body must receive a balanced amount of carbohydrates, fats and protein.

The number of calories consumed for a girl at the beginning of the muscle pumping journey should be from 1600 - 1700 and above. When calculating daily calories, one should not forget about individual characteristics: height, weight, age and level of physical fitness.

Carbohydrates are best consumed for breakfast or 2 hours before a workout, it can be oatmeal, buckwheat or rice. In 20 minutes.

After a workout, restore blood sugar levels will help:

apple;
pear;
banana;
a glass of natural juice.

When building a relief body, you cannot do without the right proteins. You can get them from such products: chicken fillet, eggs, cottage cheese. Of the cooking methods, steam processing, boiling in water or baking are suitable.

The female body needs fats, their absence can lead to disruption of hormonal processes. Many healthy fats are found in nuts, seeds, fatty fish and soybeans.

It is better to eat at the same time 5-6 times a day and do not forget about the drinking regimen. The number of strength training should be at least 2-3 times a week, lasting about 60 minutes.

To avoid mistakes at the initial stage, you should seek the advice of a professional trainer.

Slimming. Principles

Weight loss exercises combined with aerobic exercise will help you lose weight. The power complex should include: bench press, deadlift, squats, lunges.

Plus a few more exercises with weights to choose from, the total number is 6 - 8. From aerobic activities, swimming, running or cycling are suitable. Strength training should alternate with aerobic, for example, 2 times strength and 2 times cardio.

The total number of calories consumed when losing weight is about 1500 per day. This number will vary depending on the individual. There are special formulas for calculating the caloric content of the daily diet.

Food should be correct and contain many useful substances and trace elements. For the duration of the diet, you need to completely abandon fast food, carbonated drinks and sweets.

Keeping the body in good shape

Good physical shape includes: mobile joints, elastic muscles, healthy cardiovascular and respiratory system.

To keep the body in good shape, it is necessary to give up bad habits, proper nutrition and regular physical activity. For girls and women of any age, yoga, Pilates, running, swimming, walking and cycling will be useful.

Workout at home or in the gym: which is better?

The results of the training process depend on motivation and self-discipline. Without these two components, a positive result is impossible, regardless of where the training takes place at home or in the gym.

Advantages home workout:

Saving money. You do not have to spend money on a subscription to a fitness club, sportswear and shoes.
Convenience. Training can be carried out at a convenient time for yourself.
Absence of embarrassment. In the gym there are people who have succeeded in playing sports, this makes many beginners uncomfortable.

Minuses:

Technical errors. At Not correct execution exercise, you may get injured, and not achieve desired result.
Lack of equipment. Training will not be effective without the right equipment.
Financial costs for the purchase of the necessary equipment, but this must be done only once.
There is no way to get advice from the coach.
Poor focus on the process. There are more distractions at home than at the gym.

Necessary equipment for home workouts:

1. Collapsible dumbbells (weight 1,2,3 and 5 kg);
2. Folding board for the press;
3. Rope;
4. Fitball;
5. Rug.

Benefits of training in the gym:

The presence of like-minded people. The lesson will be more productive due to the presence of people motivated by one goal.
Various equipment.
No distractions. The atmosphere sets you up for a quality process.
Opportunity to consult with a professional trainer.

Minuses:

Wasting time on the road to the fitness club and back.
Monthly subscription fees. At individual lessons You will have to pay for the services of a fitness instructor.
Queuing for the gym. If the gym is small or lacks equipment, you will have to wait in line.

An unequivocal answer to the question “what training to choose?” - No. It all depends on preferences, the main thing is to correctly draw up a training program and go towards your goal. And then girls, the result will not be long in coming!

Correct load distribution

A competent approach to sports will provide quick and long-term results. To do this, you need to know exactly how to distribute the load on your body.

The distribution of the load, whether it is strength training or cardio, includes the main components:

Warm-up before starting a workout;
Correctly selected program;
Rest between classes.

Any workout should start with a warm-up, and end with a hitch.

The duration of the warm-up is 5 - 7 minutes. The session should last approximately 60 minutes, 2-3 times a week. Important point- the regularity of training. Girls with low physical fitness should start with half an hour of classes. Before starting training, you should consult with your doctor.

Exercises with weights at the initial stage are done in three sets, 12-15 times. If the goal is to lose weight, then gradually the weight of the dumbbells needs to be increased, otherwise the body will get used to the same loads and stop progressing. You also need to work on the number of repetitions and reach 17 - 20 times per set.

If we are talking about a set of muscle mass, then 3 repetitions of 8-10 times are enough. The weight of the dumbbells is selected individually (holding the dumbbells in your hands, you need to try to do 8 repetitions, if, it turns out, you need to take dumbbells weighing a little more).

Rest between sets for about 1 minute, you also need to monitor your heart rate. If the SS frequency is below 140, then the load is insufficient, and if it is above 170, then it is too strong.

The technique of performing the exercises must be correct, otherwise there is a risk of injury. Therefore, it is better to perform exercises in front of a mirror. Usually it takes a month to work out the execution technique. Training should not be daily, the muscles need time to recover and rest.

A fitness trainer will help you choose a training complex, he will select individual training and develop a nutrition program.

Warm up

Warm-up is an integral part of the workout, which includes a set of exercises that prepare the muscles for the main load.

Workout Benefits:

The warm-up begins at a slow pace with a gradual acceleration.

An approximate set of exercises for warming up:

Rotations of the neck, arms, ankles;
Turns and tilts of the body to the left - to the right;
Mahi legs;
Squats;
Running in place;
Rope jumping.

Training complex for beginners

For girls starting to play sports, it is necessary to draw up a training program on their own. The key is to gradually increase the load. The training program should consist of exercises for all muscle groups. Much attention must be paid to the correct execution of exercises. From this, the result will come faster.

Each workout begins with a warm-up (6-10 minutes is enough) with a transition to the basic power complex. The duration of the lesson at the first stages is 30-40 minutes, with each workout the time should increase.

For one exercise with weights, 3-4 sets and 12-15 repetitions are done. Rest between sets 40 - 60 seconds. During this time, the muscles will have time to relax and restore breathing. Total workouts per week 3-4.

For effective fat burning cardio workouts are added, which alternate with strength training.

Advanced training program

The advanced level training program is suitable for girls who have already achieved a certain sports level and regularly visit the gym.

A set of exercises (3 sets = 17 reps):

Fullbody for girls

Fullbody - workout for everything muscle groups, i.e. The entire body is worked out in one workout. Fullbody training is ideal for those who have just started exercising or have not been exercising for a long time. When performed correctly, it prepares the body for advanced levels of training. The complex is suitable for home and gym.

Approximate set of exercises:

Squats with a barbell (dumbbells) with wide staging legs or bodybar;
Bench press or deadlift vertical block to the chest;
Deadlift with a barbell;
Lunges with own weight;
Rod pull wide grip;
Breeding dumbbells to the sides with two hands;
Push-ups from the knees or from the floor.

For one approach, 15 repetitions are done, the number of approaches is 3 per exercise. Training time - 50 min.

Circuit training

Circuit training involves performing exercises one after another at a certain pace. This is a highly effective type of training, which accelerates metabolism and burns subcutaneous fat. And also, the muscle relief is being worked out and endurance is increased due to cardio training - vascular system.

The training contains 5 - 6 exercises for different groups muscles that are performed without interruption. Number of circles 4 - 6, rest between transitions from one circle to another - 2 - 3 minutes.

Before starting the circuit training, an articular warm-up is performed, then cardio (running, jumping rope, cycling) for 15-20 minutes.

Training:

Burpee (10-15 times);
Twisting on the press (20 times);
Standing dumbbell press (10 - 15 times);
Lunges with own weight (10 - 15 times);
"Hammer" with dumbbells (10 - 15 times);
Push-ups (10 times).

At the end of the workout, cardio is performed at a slow pace.

Fat burning program

The fat burning program for girls should include: strength and aerobic training, proper nutrition. When compiling a training program, you should be aware that the consumption of subcutaneous fat occurs after 30 minutes. intensive classes. Below is a training system designed for 4 workouts per week.

1 day - aerobic training:

Day 2 - aerobic training:

Day 3 - strength training:

Day 4 - strength training.

Each workout is 60 minutes long. The training program can be carried out at home, excluding exercises with simulators.

Fitness program

A fitness program is a system of exercises aimed at correcting the figure and improving health.

Below is a list of the most popular programs:

LESS MILLES . The exercises of this program are performed to rhythmic music, most often using dumbbells. Suitable for everyone who loves active fitness.
MIND & BODY . The program is aimed at developing flexibility, all exercises are performed to relaxing music. Suitable for all those who do not like intense workouts.
BODY BALANCE . Classes combine exercises from yoga and Pilates. Develop plasticity, endurance and improve health.
B ODYCOMBAT . The program combines different kinds martial arts: kickboxing, teikwondo, karate. The duration of the lesson is 50 min. Girls with joint problems should consult a doctor before training.
STRECH . A set of exercises is aimed at improving the condition of the joints and increasing the flexibility of the body. Performing exercises is combined with the correct breathing technique. The lesson lasts 1.5 hours. There are no contraindications to this program.
PILATES MAT . The program will teach you to feel your body, strengthen your spine and tone your muscles. A month of regular exercise will help you get a beautiful silhouette and good stretch. The duration of the classes is 55 minutes, there are no contraindications for implementation.

Power training

Weight training is indispensable for girls seeking to beautiful body. They are also important when losing weight, because body fat is consumed during strength training. Strength training: develops muscle relief, corrects the figure in the right places, improves coordination and increases endurance.

Principles of strength training:

Program strength training for girls should include exercises on: chest, biceps, quadriceps, triceps, back, shoulders, buttocks and abs. Before each workout, a warm-up workout is done. The number of repetitions and approaches and how to choose the right weight for dumbbells was described at the beginning of the article.

cardio training

Cardio is a great option for those who want to lose weight and increase stamina. It can be: cycling, jump rope, running, swimming, sports or nordic walking. For training in the gym, a rowing or elliptical trainer is suitable.

Cardio training comes in different intensities:

Low and medium intensity - suitable for beginners, because. there is no strong load on the heart and joints.
High intensity - suitable for people with an average level of physical fitness, increases the metabolic rate during and after training.

When compiling a cardio training program, you need to take into account some of the nuances. To exercise at home, you will need an exercise bike or treadmill. A suitable option is outdoor activities, where the body is provided with an influx of a large amount of oxygen.

Be sure to wear comfortable clothing and proper shoes to avoid heavy stress on the foot. You need to start the lesson with a warm-up. For those who are overweight and have health problems, walking or swimming is suitable.

For weight loss, it is recommended to combine cardio with strength training. Beginners should start with low and low intensity workouts and gradually increase the load. You need to drink about 1.5 liters of non-carbonated water per day and follow a diet with a calorie deficit. Class time - 40 - 50 minutes, spend at least 3 times a week.

Split program

The essence of all split programs is that only 1 or 2 muscle zones are worked out in one workout. This type of training is suitable for girls involved in power loads for more than six months.

Split program example:

1 workout - arms and back.

2 workout - buttocks and legs.

3 workout - chest and abs.

The number of sets is 3, the number of repetitions is 10 - 15.

Training on simulators

Training on simulators is just as effective as training with dumbbells and a barbell. Before starting work, you just need to figure out how this or that simulator works.

Everyone is familiar with the treadmill and exercise bike, we will dwell on the rest in more detail:

A set of training on simulators for all muscle groups:

Twisting on the "Roman chair" (3 - 20);
thrust upper block (3-15);
Platform (3 - 15);
"Butterfly" (3-15);
Elliptical Trainer(15 minutes).

The effect of the menstrual cycle on training

The quality of the training process is affected by the menstrual cycle. In the first two weeks after menstruation, the body is on a power lift, these days you need to train with more efficiency. In the next two weeks, a period of recession and energy savings begins. This is the time for light exercise and low-calorie eating.

Many girls experience various ailments on the first day of the menstrual cycle, so training on this day should be postponed.

In the presence of gynecological diseases, it is not worth training, but it is better to coordinate training loads with a doctor. During menstruation, the body is in a state of dehydration, these days it is important to drink plenty of drinking water and eat foods rich in vitamins.

Drinking regimen and nutrition

Compliance with proper nutrition with regular physical activity is 70% of success on the way to beautiful figure and only 30% is the right training.

It is very important to eat small meals 5-6 times a day. 1.5, and preferably 2 hours before going to the gym, you need to eat food rich in carbohydrates and some protein. You can get the right carbohydrates from oatmeal, rice, buckwheat and rye bread. And, there is a sufficient amount of protein: in beef, eggs, chicken breast and lean fish.

When losing weight, you can’t eat after exercising in the gym, because. eating will stop the process of burning subcutaneous fat. If, however, there is a set of muscle mass, then after 20 minutes. you can have a snack with a banana, an apple or low-fat cottage cheese. To gain muscle mass, the post-workout meal should consist of carbohydrates and protein, and when losing weight, protein and vegetables.

It is impossible to completely refuse fats, this will cause great harm to the body. Consume fats from the right sources, such as nuts (a handful per day), vegetable oils, hard cheeses and fish.

To avoid malfunction, the body needs to drink the right amount of fluid every day. The indicator is individual for everyone, an approximate number for an average girl weight category- 1.5-2 liters per day.

Progress Tracking

Tracking progress during training occurs by measuring with a centimeter tape. This should be done once every two weeks and the results recorded in training diary. In the same place, to count the calorie content of the daily diet, thanks to the records it will be easier to adjust the workouts and menus.

It is better to refuse constant weighing on the scales, this will not bring reliable information. As you know, muscles are heavier than fat, so at the beginning of training, weight may increase slightly.

A good indicator of progress will be an increase in the number of repetitions, approaches and weight load. Every two months, girls need to change the composition of the training program to improve progress and stop training every six months for two to three weeks to relax the body.

Change yourself and your body and let sport bring only happiness and pleasure!

Video: how to create a training program

How to make a workout plan for girls:

Drafting training programs for women: