What is power exercises for women. Power exercises for women: simple, basic and efficient movements

Glad to welcome you, dear readers! Often familiar girls complain that they have no time for visiting the gym. I try to immediately calm them, saying that it is easily solved problem. After all, you can train at home, spending a maximum of 40 minutes.

In order for your body to look like a fit, you need to strengthen the muscles. Best for this. And what strength training at home for girls will be better fit - you will learn today.

In order for the training to have a result, you must adhere to simple rules. I'll tell you about them now.

Careful warm-up and hill

The first and most important with absolutely any physical activity! The warm-up can be performed in a dance manner so that it is more fun. Look, for example, the video of Natalia Reutovka. As a hitch.

Power training aims to develop your powerful qualities. Therefore, you must pick up such exercises that. Only as a result of stress in the muscles will be an incentive to increase.

I ask the ladies not to be afraid and not to represent how your muscles inconsistencies grow to huge sizes. From the power load, not one woman did not pumped.

What was stress on last training already may not be at the current one. The human body knows how to adapt to external factors. Training is no exception. So try to amaze it. Let even the next time you make one again more in some exercise, it will be progress.

Technique implementation

If it is wrong to squint, you can get problems with the spine. If it is incorrectly pressed, then you can damage your shoulders. See how many trouble causes the wrong technique? In addition, with the wrong performance of the exercises, the muscles will not receive and half the load that could be obtained. How then will they develop?

Muscle feeling

A much larger effect you will achieve, if during the execution of the exercise you will feel the working muscle. Often trainers put the main goal of performing a certain number of repetitions. And the pace of execution and muscular cut goes into the background. Well, grieving you. Such an approach is incorrect.

The sensations of the muscles are not easy to achieve. It usually comes with experience. But you can speed up the process. For example, if you make the press, put your hand on it and think about its reduction. This technique can be done with any muscular group. Another way is an additional reduction. At the moment when your muscle is tense, try to cut it even stronger. Do it carefully, since the muscles can be reduced.

Make Cardio

It is advisable to allocate separate days for cardio training and strengths. These two physical activity have a different impact on the body and can be negatively influence each other. Cardio (aerobic) training is useful in that he trains the cardiovascular system. And what your motor is working, the more he will pass.

I tried to lay out all lifehaki for you allowing you to quickly achieve the result and not to fill cones.

Training program

Power exercise Do not necessarily have monotonous and monotonous. You can accompany the workout with energetic and rhythmic music. And if you allow climatic and housing conditions, it is better to carry out the training outdoors!

Power training. But you can find it another use. For example, use for weight loss, reducing the recreation intervals. In this case, the program must be built according to FULBO scheme. That is, the workout loads the whole body. Let's look at Fulbody training on the example.

Training program for all muscle groups:

Squats with jumping

Exercise is similar to classic squats. Differs only the final part of the movement. After you sat down (c) you need to powerfully get up and make a low jump. Instead of jumping, you can get into mysteries. Attention! Exercise is performed without stopping. And after the jump must be landed on a little bending legs (BUT). Perform 2-3 sets of 12-15 repetitions.

Fallen

For women, well-developed buttocks are important. . Stand smoothly, legs on the width of the shoulders (a). From this position, take a step forward. Back foot Must stay on site (B). Sit on the front (support) leg to a straight corner in the knee. The back leg should also bend to a straight angle and almost touch the knee of the floor. Return to your original position and change your leg. Perform 2-3 sets of 12-15 repetitions.

Raise the pelvis lying on the back

Again, aiming beats across the buttocks and springs. Lie on the back and bend your legs. Lift the pelvis up while the upper part of the body and hips are not lined up in line. For burdens, you can put a small cargo on the bottom of the belly. Perform 2-3 sets of 12-15 repetitions.

Pressing with a turn

Breast, shoulders and backs. Starting, as with conventional pushups. But after performing pushups, remove the hand up with the simultaneous rotation of the body. Perform 2-3 sets of 12 repetitions.

Foot bending strap

Bend one leg in the knee and tighten to the stomach. After that, change your leg and do the same actions. Perform a 2-3 set of 12-15 repetitions for each leg.

Twisting lying

When it does not need to try to pull the breasts to the knees. Your task is to move chest To the pelvis (B). Only in this case abdominal Press Earls as it should! Perform 2-3 sets of 15-20 curls.

In addition, I will give you a couple of exercises with dumbbells for you. If you don't have dumbbells, you may well come up bottles filled with water. Remember that the main desire, and the possibilities will always be found.

Dumbbell thrust in the tilt to the belt

Do not be afraid to train your back, since the strong back is the guarantee of good posture and healthy spine!
Take dumbbells in hand and lean forward. At the same time, the back should be smooth, and the stomach is drawn (a). Pull the dumbbell to the belt (B). At the top point of the amplitude, get the blades. Lower the dumbbells at the starting position. Perform 2-3 sets of 12-15 repetitions.

Dumbbell

Movement is aiming "beats" in your shoulders. Again, this exercise will not make a bald swimmer from you. It will strengthen the delta and make their shape more expressive.
Stand smoothly. Dumbbells lean to the thighs from the sides. On the exhalation, take your hands to the horizontal side. On the breath, return the dumbbells at home. Perform 2-3 sets of 12-15 assignments.

I did not paint in the exercises how to breathe. Therefore, now I will talk about it in general terms. Decide S. proper breathing very simple. With muscular cut, that is, when you make a main job, you need to exhale. And with relaxation to inhale. For example, if you make squats, then when lowering, do inhale when you get up - exhale.

The number of repetitions from 12 to 15 is not chosen by chance. Girls from nature more slow muscular fibers. And they better respond to multiple training.

When practicing fitness, use free, not constraints the movement of clothes. And try it to be from natural materials and allowed your skin to breathe! I have everything on this. Be sports and cheerful. Train with a smile and good mood. Do not forget to subscribe to blog updates and share information with friends and girlfriends! See you soon.

In contact with

The physiology of a woman is that in its body practically there are no hormones like testosterone and norepinephrine.

It makes it more vulnerable in training, because female musculature is worse than men, withstands physical exertion.

Need to take into account the following features To achieve the result:

Workout before each training is requiredBecause it will help to avoid stretching joints and problems with the cardiovascular system. It is important to spend 20 minutes For execution simple exerciseSo that you do not fall from exhaustion from the simulator.
Classes must be regularbecause only in this way to actually achieve visible results. It is best to spend them every other day, and time to select it depending on your schedule.
Exercises should be donein which several muscle groups are involved. So that the body is transformed evenly, it is necessary to cherish on squats with a barbell or dumbbells, the bench press and becoming. More than once on experience, it was proved that it was these exercises that underlie graceful figures.
Proper nutritionwhere the ratio of proteins, fats and carbohydrates is distributed so that the body gets everything necessary - the key to success. After receiving food it is impossible to immediately begin training. It is worth it 1.5-2 hours before it and through 30 minutes - after.
Reduce resting time between approaches (maximum - 90 seconds), can protect Testosterone (endurance hormone) and reducing cortisol (stress hormone). Thanks to the first muscle structure, it occurs due to the second excess weightSo it is worth being alert.

Important! Circular trainingWhen several exercises are performed in turns without a break, it is worth thinking so that each of them involves a separate muscle group. Enough 8-10 exercises in the approach and no more than a minute of rest between sets.

Benefit

It happens that for the sake of an excellent future in a new body, the need arises examine all the nuances.

If one motivation in the form of a cover from the cover is not enough, then here are some facts in favor of classes by forcery:

The results will not make himself wait.It works in the event that it is possible to do it regularly and eat correctly, otherwise - all the goal.

Of course, you have to strain on month-other in the hall to gain good figure and mood. However, you should not worry: even small weights will help bring the body to great changes.

Fast metabolism.Power training with dumbbells burns order 500 kcal / hour (the indicator may change slightly depending on the parameters of the woman), then the energy is spent during 12 hours, restoring the body.

Attention! Food consumption, where calories are larger than those are burned, will not lead to the desired results. But also diet should not be made, because then the body is simply nowhere to take energy.

Exercises for all muscle groups will achieve this, and not the execution of someone alone.

Stress tolerance.After throwing all the bad emotions in the training session, it will be possible to feel a tide of moral forces. Anger aimed at exercise, and not on himself or loved ones - the key to psychological harmony.
Prevention injury.The merit of the training is not only the strengthening of muscles, but also bones, ligaments and tendons. This achievement will have an impact for life and will become indispensable in old age, as it will save from diseases of the joints and spine.

Harm

So, when all the myths of power exercises are dispelled, and their advantages are clear, it is important to touch another topic about the harm.

When and who they can be contraindicateddespite all his favor? Briefly about everything in order:

In general, to not harm, the loads should be under the supervision of a specialist who will check the pulse.

Also necessary bypass the face of the exercise, contraindicated by health, leaving only those that do not harm.

Power training program for girls

By virtue of their characteristics, the program is designed on 3 lessons per week, Each of which should be started with the warm-up. Sequence and performing power exercises.

Day 1

Squats with dumbbells - 4 approach by 10 repeats. The exercise is performed with a decay of the pelvis back and fixing the position of the back.
Planck - 3 repeat. Performed from postures. It is necessary to withstand 30-60 seconds, not saving in the lower back, holding the back straight, and the belly is drawn.
Side lunges with dumbbells- 3 approach by 10 time. The attacks are performed in the critic with dumbbells in her hands down, holding the back smoothly.

Photo 1. The girl makes the side lunges alternate each foot, holding dumbbells in his hands.

Logging legs with dumbbell- 4 approach by 15 time. From the position of the lying, to hold the dumbbell between the stop, after, beating the knees, raise your legs as high as possible.
Romanian deadlift - 4 approach by 10 time. It is performed from the position standing with a pelvic assignment: raising the rod with both hands.
Extension of hands with dumbbells- 4 approach by 10 time. It is performed from the position standing with the hands bent in the elbows.

Day 2.

Jagged bridge- 4x12.. From the position of Lök, on the thigh one legs to lower the other, and after - in exhalation - to raise the buttocks as much as possible.
Hyperextenia- 4x10. Lyzhya on the stomach, lift the body from the floor as possible without using the hands. For convenience, it is allowed to fasten the position of the feet of any support.
Side Plank- 3x30-60 seconds. From the standard plank roll over on the side, relying on right leg and right handand left to stretch up. Repeat on the other side.
Raise pelvis on one leg- 2x10. Lying on the back, knees bend, and keep your hands along the body. To straighten one leg while holding back at the foot of the other, and with a voltage in the buttocks to raise a pelvis above the floor.

Photo 2. Woman performs pelvis lifting, lying on his back, straightening alternately every leg.

Successing on the platform - 3x15 For each leg.
Twist- 4x15. Lying on the back and holding hands behind the head. The body and legs need to be off at the same time from the floor, trying to dammes to the chest.

Day 3.

Minding hands with dumbbells or in the simulator "Butterfly" - 4x10;It is performed either sitting on the bench, or in a simulator, holding the back of the straight, and the hands are bent in the elbows.
Inverse pushups - 3x10. Performed with the persistent hands about the bench. Bend your knees, holding socks upstairs, and pushing from the floor, raising the pelvis.
Rather dumbbells inclined bench - 4x10. Perform, straining the stomach, and on every exhale to raise dumbbells on straight hands.
Rod rod to chest standing- 4x12.. Perform with a straight back, rejecting the pelvis back and attracting a barrel to the chest.

Photo 3. The girl performs the rods to the chest, holding it in front of him, the pelvis is a little reached back.

Flashes on the spot with dumbbells - 3x10. Keep the dumbbells in the hands down and exercise lunges for each leg.
Twisting on phytball- 4x15. Make a twisting of the body on the ball, chanting the hands behind the head, and hold the feet on the floor.

The best exercises for a set of muscle mass: what does them applies to them?

Rod rod to chest standing - 4x12.
Handicate of dumbbells on an inclined bench - 4x10.
Fallen on site with dumbbells - 3x15.
Romanian rod rod with a barbell - 4x12.
Inverse pushups - 3x8.

Training on all muscle groups

With dumbbells

Hand mixing with dumbbells or in the simulator "Butterfly" - 4x10.
Raising dumbbellsto the chest standing - 4x12.
Fucks with dumbbells - 3x10.
Feet legslyzhu with dumbbell - 4x15.
Rather dumbbellson an inclined bench - 4x10.

Women after 40 years

At that age after 40 years old should not do more 15 Repeats for 1 approach from 4. By increasing the burden, you can reduce the number of repetitions. up to 8.but then fatigue will come already after 2 approach.

An exemplary sequence of exercises with dumbbells includes:

Twisting on the phytball.
Hyperextension.
Logging legs with dumbbell.
Half legs. Performed from the position of Lokia on a special simulator. Having placed the foot on the platform, you need to raise it on exhale, without straightening your knees to the end.
Handling with dumbbells or in the simulator "Butterfly".
Inverse pushups.

Exercises for pregnant women

Being in a position, a woman must perform no more than 3 approaches, break between which up to 2 minutes. The approximate sequence is as follows:

Hand mixing with dumbbells or in the simulator "Butterfly" - 3x15.
Handicate of dumbbells on an inclined bench - 3x15.
Extension of hands with dumbbells - 3x15.

Photo 4. Pregnant woman performs extension and bending of hands, holding dumbbells in them.

Wearing on socks sitting - 3x15.
Extension and bending legssitting in a simulator - 3x15.
Sunset on the benchwith dumbbells in hand - 3x15.

At the end of the training course.

Variety of programs: aerobic exercise stress, elements of power training, dance ligaments.

Pros and cons

It all depends on what type of group power training to do. Unconditional dignity is acceleration of metabolism at least per day. Here are some more:

Can do any, even without sporting experience.
No opportunity to relaxSince classes are held without stopping.
Additional motivation From work in the group.

But without minuses do not do:

At their cost they more expensive than a subscription to a gym.
Inability to engage in own scheduleSince the schedule is installed in advance.
General program Because of which it will not be possible to avoid performing unloved exercises.

Clothes, Belt and Sneakers

As you know, with loads, the body quickly gets rid of excess water - occurs, the so-called the effect of the sauna.

In the training set of clothes should be comfortable, and therefore it will be the best choice:

Knitted short sleeve t-shirt As well as shorts or sports pants made of light and synthetic material. Such a fabric quickly absorbs and evaporates moisture.
Sneakers with mesh inserts, Preventing the problem of sweating and providing good ventilation of the legs.
Classic belt belt - Universal thing with a wide middle part for fixing the back and spine to avoid injuries.

Useful video

In the video, the fitness coach tells about how best to train pregnant women.

Conclusion

No wonder the power training is famous for its rapid and best results. If not lazy and follow the items above, then the effect will be noticeable in a month. The main thing, remember - nothing raises the self-esteem of a woman, like pride with its reflection in the mirror after a busy work in the gym.

Training for women in the hall It is the most effective system Reducing the level of subcutaneous fat and, at the same time, adjustments for the shaped muscles, chest, as well as the volume of the waist, legs, hands, emphasizing the clavicle and solving other tasks that girls set themselves. Gym is really the most effective method Adjustments of the figure, nevertheless, girls are often afraid that training in gym Make them similar to men, although it is not so! In order for the woman to be able to pump huge muscles, she needs testosterone, so without the use of hormonal drugs, you will not be able to become "Music". At the same time, girls have problems with the volume of the thighs from frequent squats with a barbell But this can be avoided and we will tell you how to do it.

The workout 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 first will work on the forms, and then "dry", combinedit offers to lose weight and at the same time work out the muscle quality. The first scheme is a professional and most girls will not suit, since you most likely want to look good not only in competitions, and for this you need to use the combined workout scheme. On practice You will not use any diets, instead you have to optimize your day diet In accordance with the principles proper nutritionAt the same time, you will visit the gym and engage in one of the proposed workout programs for women.

Optimization of the diet is the most important task, since it is that the meal is responsible for the level of subcutaneous fat in the body, in addition, the corresponding background of nutrients is necessary for recovery after training. In other words, if you eat right and do not play sports, then at least you will not have luxurious buttock muscles, tighted muscles Feet, hands, perhaps, breasts will be less elastic, but, neither less, you will look good, you will be slim and attractive. But if you train and do not follow nutrition, then, most likely, there will be no positive results at all! Therefore, first of all, you must optimize meals, and only then choose the appropriate training program for women. It is important to consider What we are not talking about a diet, that is, you will not eat periodically, the daily diet that you are talking about, this is a daily diet that you will use to stay attractive every day!

Principles proper nutrition for women

Product quality - This is still the first thing about to take care, to optimize the power. First, proteins should be animal origin, secondly, carbohydrates must be complex, thirdly, fats should not be completely excluded from the diet. Belkovo girl should use 1-1.5 grams per kilogram of its own weight, because there are fewer muscle tissue, but girls have more fatty fabrics, so the carbohydrates use the girls as less. The corridor of the optimal caloric content of nutrition for girls varies within 1200-1800 kcal, but the balance of calories is a very individual indicator, so we will talk more about it later. The fat in the diet should be 15-20%, but they should be unsaturated, best of all vegetable, or the type of omega-3. To maintain the quality of the products, they must be prepared for a pair, cook or stew, to fry is strictly prohibited.

Diet - This is the second most important principle of proper nutrition, however, the regime must be observed everywhere, so training for women in the hall is also constant. In this case, we are talking about what is often necessary and in small portions, you need to eat daily at the same time. On average, the day is preferably 5-6 times, which will provide a constant background of nutrients in the body, as well as allow to avoid the growth of blood sugar and insulin emission. By the way, for this purpose, it also recommends that there are carbohydrates with a low glycemic index or low glycemic load, that is, or a glycemic index should be low, or carbohydrates in the product should not be much. Important There are carbohydrates in the first half of the day, and protein products in the second, and closer to the evening there should be dairy products or casein protein, since the protein of this type is absorbed longer.

Systematism - This is not just an important principle, this is the principle without which all other principles of proper nutrition will not work at all. Moreover, systematically, as well as the regime, we recommend using and in your workout program for women in the gym. There are two ways to provide nutrition system: complex and simple. Complicated It is to calculate daily using the table of product composition and kitchen scales, how many food nutrients are contained in products, and then optimize their value under the required you. Easy It is to once consider how many protein products you need to eat, and carbohydrates gradually adjust, in accordance with your result.

In fact, a complex method also suggests adjustment, but simply allows you to change daily products, which is a plus. True, no one bothers you when one or another carbohydrates come to you, count how many calories you have eaten, and then change the sources of carbohydrates. On practice You have chosen the diet, let's say you eat chicken breast and rice, we will weigh 55kg, want to lose weight. Accordingly, it contains 26.5gr in the breast for every 100g, you need to eat somewhere 250g a day, and rice you eat 300gr. Moreover, the breast must be weighed in the prepare form, and rice in cheese, this rule is valid for all sources of protein and carbohydrates. Before starting to eat so, you will weigh, then eat these products, after a week weigh again. Now, depending on the result, you need to increase the amount of rice, reduce it, or leave at the same level. If you lose weight 0.5-2kg, then the amount of rice can not be changed, if you lose more than 2kg, then the amount of rice must be increased, if we lose less than 0.5kg, then the amount of rice must be increased.

Cyclic- This principle is associated with ovulation, as a result, it is necessary to apply microperiodization both in nutrition and in the training system for women. In general, women are easier accumulating subcutaneous fatBut it is easier to spend it. This is due to the fact that the woman gives birth to a child, so she needs a supply of nutrients, at the same time, when there is little nutrients, then so that the child does not receive any injuries, stocks are spent very easily. And during ovulation, when the chance to get pregnant is especially high, the body is trying to postpone how much nutrients as possible. Therefore, during ovulation, the intensity of training and caloric content is reduced. As for the training program, it will be said below, and as for the caloric content of nutrition, it should be reduced by 20%, simply eat less than 20% of carbohydrates.

Output: There is often necessary and small portions; The diet should consist only of high-quality products, with a low glycemic index; Prepare products are necessary for a couple, or cook; sources of protein necessarily animal origin, vegetable fats, or, as in the case of omega-3, can be obtained from Northern sea fish, carbohydrates must be complex; The power mode should be permanently, every day there is the same amount of food nutrients, which is implemented using a product composition and scales table in the case when you eat different products, or by monotony of the diet; During ovulation, the intensity of training and caloric food is reduced; and further!drink more water, 2.5-3 liters per day, and it is precisely the water temperature water, it is desirable to drink water as evenly, stretching its admission to the body throughout the day, to drink during meals it is impossible.

Menu diet for women

20 minutes before breakfast - a glass of water in which you can add a little honey, or soluble vitamins
Breakfast - 100g Hercules porridge on milk and a cup of green tea
Lunch - 3 protein from boiled chicken eggs and non-private vegetables salad
Dinner - 100g boiled rice of coarse varieties with seaweed or non-starchy vegetables and 100g salmon or Mixed
Afternoon person - 100g breast and non-private woolproof vegetables
Dinner - 150g degreased cottage cheese and kefir

The menu is averaged, but you can take it as a basis, gradually adjusting to yourself. It is important to notice that this is a menu for intensive trainingTherefore, during ovulation, the amount of carbohydrates is 20% lower. In any case, if you comply with such a diet, it will be many times more efficient than 99% of all those diet that the Internet and women's magazines are shot.

Features of workouts for women

Small muscle volume - This factor is very important to take into account, because the less muscles, the less attention they should be given. That is why girls must perform basic exercisesBut, since the muscles in the girl's body are divided unevenly, the basis of the training should be the training of exactly the part of the body in which the muscles is most. The muscle girls are most located at the bottom of the body, but it does not mean that it needs to train more tops, just to your feet you will make 2-3 exercises, but on your back, shoulders, hands and chest one by one, although in sum top Bodies you will train more. At the same time, you most likely want to hypertrophore jagged musclesTherefore, the legs need to be trained not only by anaerobic ways, but also aerobic so that the muscles of the legs are elastic and small.

Microperiodization - We have already talked about this above, it is connected with ovulation, so in the period of ovulation, the girls must perform a lower amount of work. It will only fundamentally change the press of the press. In general, you will perform at the end of the workout climbing the legs in the Wiste to load the lower segment of the press and download the blood to the abdomen, thanks to such a pamping, the grease reduction in this area will occur intensively, which will have a positive effect on your figure. During ovulation, you stop performing exercises for the press, and the number of approaches in each exercise is reduced to three, if you performed the exercise in just three approaches, then it is generally no longer necessary to perform it.

Exercise volume - This rule applies not only to the total time that the girl should spend in the gym, but also at the time of rest between approaches during training for women, the total number of exercises and repetitions in each approach. Girls have little testosterone, so the refusal approaches to the girls are much more complicated, more than one if you are not a competing athlete, you do not need to do this. Optimal time The rest between approaches is 30-60 seconds, and the number of repetitions ranges from 15 to 25 in the approach. It should also be noted that during training you can and need to drink water, and be sure to start

Before the girl go to the training session, it is necessary to determine its goals. For those who intend not easy, but also to create beautiful body, strength training for women will come. And do not be afraid! The power training is not only a male occupation, she is not contraindicated to women, and even on the contrary, it is very useful.

Power workouts for women: features

If you simultaneously put on a man and a woman, the successes of men will be more noticeable and the result will reach faster. Why? Yes, because he is originally more muscle mass that consumes more calories even at rest. And so that the woman is faster to get rid of fat deposits, she also needs to increase its. It is for these purposes that strength training is needed for women. The conversion of the bodybuilder is not to be afraid due to the physiological characteristics of the female organism. It is not so easy!

So what is the power training?

This training with burdens, resulting in force data muscular system. That is, the muscles must perform the maximum load for the maximum a short time. So develops. To be strong - this is good! Load You choose yourself based on the fact that the maximum weight for you will be accompanied by muscle failure. That is, the next movement you can no longer repeat.

The ratio of burdens and the number of repetitions in the approach should choose from desired result. For example, for the development of force is enough from 1 to 7 repetitions in the approach, to increase muscle volume from 8 to 12 repetitions, to increase muscular tone and drawing muscles from 15 to 20 repetitions. The burden is selected in such a way that the latter repetition is performed at the limit of possibilities.

By the way, strength training for women is not only simulators, but also work with free weight, for example. But not all workouts, in which dumbbells and other weightlifiers are used, necessarily power. All workouts that are held on group classes, albeit with dumbbells - training with burdens! And they have different goals, and they are built according to different principles.

Differences of power and aerobic training

With a power training, the maximum load on certain muscles is underway so that the latter is given with difficulty. Then you should rest and a new approach for the same scheme. In aerobic training, another approach - training is built in such a way as forces enough for exercise with the same burden over the entire hour of classes. In this way, aerobic training Develop the power.

The difference is also in the performance of exercises, with force training takes place maximum insulation of certain muscles. Therefore, the power training is better to work under the supervision of an experienced instructor, especially at first. The instructor not only monitors the correctness of the exercise, but also will be based on the goals that you are in front of you. And also in time will be able to make adjustments to it.

Having gained a good muscular frame figure will look very impressive. Naturally, the power training sersections cannot be dispensed, and the aerobic load should be connected to them, and naturally rational, balanced protein, fats and carbohydrates. All this will transform your figure to the cardinal way!

Fitness is not boring. The diversity of fitness species allows you to choose a suitable lesson for any girl who wants to transform your appearance Depending on its goals and preferences.

Reading time: 28 minutes

If you have in stock dumbbells of different scales, then you can work on the muscles even at home.

We offer you an effective Power Workout Plan for girls at home + ready-made selection of exercises, thanks to which you can change the quality of the body by making it elastic and relief.

Terms of Power Training at Home

For what girls need strength training:

for tonus of muscles and get rid of damage
for round berries and elevation of cellulite
for strong muscles back and healthy spine
to accelerate metabolism ( muscle burns more calories at rest, than fat)

1. To fulfill the power training at home you will need dumbbells. Preferably to have set of dumbbells of different weight or collapsible dumbbells. For example, for small muscle groups (Triceps, Biceps, Delta) You need a lighter weight of dumbbells, for large muscle groups (chest, back, legs) - more heavy weight. In addition, gradually you will be required about lodged weight of dumbbells for progress in training.

2. What is the weight of dumbbells to use? It depends on your goals. If you want to slightly bring muscles into tone and pull the body, you can use a small weight of dumbbells (2-5 kg). If you want to work seriously over relief or increasing muscular weight, the weight of the dumbbells should be taken more (5-20 kg).

3. If you have small dumbbells, you can do exercises with b about by the number of repetitions (15-20 repetitions). In this case, working on light muscle tone, body strengthening and fat burning. If you have heavy dumbbells and you want to qualitatively work on the muscle relief, then perform a small amount of repetitions (10-12 repetitions) with maximum weight: so that the last repetition in the approach is performed at the maximum effort.

4. Each exercise is performed in 3-5 approaches, between the recreation approaches 30-60 seconds. Between the exercises of rest 2-3 minutes.

5. If you do not have dumbbells or there is no possibility to purchase them, you can use rubber inventory to perform power exercises. At the same time, it is possible to acquire a very compact and inexpensive equipment, for example:

Even if you have a necessary dumbbell set, this inventory can be useful for additional load.

6. If you are just starting to train or have little experience, we recommend to start seeing these articles:

Training for beginners: selection of exercises + finished plan
Training houses for girls: Ready Exercise Plan for the whole body

7. To engage in power training is necessary 3-4 times a week for 40-60 minutes. It is enough to train one muscle group 1-2 times a week. The detailed plan is presented below.

8. Be sure to work up before training and stretching after workout:

During stretching, especially pay attention to the training muscles. Good stretch After training, it helps to increase the amplitude of movement, improve the effectiveness of the occupation, avoid fixed muscles and injuries. Good warm-up before training will allow you to better prepare your body to classes and avoid injury.

9. If you want not only to bring muscles into a tone, but also to speed up the fat burning process, then you must include a cardio-training plan. It can be run, fast walking, tobate workout, classes on an exercise bike or ellipsoid. Enough to perform cardio 60-90 minutes per week (for example, 2 times a week to 30-45 minutes or 4 times a week to 15-20 minutes). Be sure to look:

10. Always deal with strength training in sneakers to avoid problems with joints and varicose veins. Wear comfortable clothes from natural materials. In the case of varicose veins, compression stockings can be used.

11. Without a change in nutrition, it is impossible to improve the body even with regular training, so we recommend starting to count calories. If you want to lose weight, then you need to eat with calorie deficiency. If you want to gain muscle mass, then you need to eat with calorie surplus and sufficient protein. If you want to save weight and pull up the body, choose the "Weight Support" option.

Power workout plan for girls at home

If you want to bring body tone or increase muscle mass, we recommend to engage in power training at home 3-4 times a week. The most effective are split training, according to which you will train different muscle groups according to the following principle:

Spin + biceps ("Pulling" muscles). During the exercises on the back, biceps of hands are also involved, so it is logical to perform these muscle groups together. You can add exercises to the press, if time allows.
Breast + triceps ("Pushing" muscles). During the exercises on the chest, triceps is included in the work, so these two muscle groups most often train together. Also on this day you can additionally work on the deltoid muscles (shoulders), since they also get a load during triceps exercises.
Legs (here includes buttock muscles). Usually for the feet is allocated separate day, but you can also train on this day deltaid muscles (shoulders) or press. If you need an additional focus on the hips or buttocks, you can train your feet 2 times a week.
Shoulders (Deltoidal muscles). On the shoulders can be distinguished separate day (adding exercises to them on the press). But most often the girls add exercises on the shoulders to the muscles of the legs or the muscles of the chest and triceps.
Press (Muscular Corset). Selecting a separate day on the press muscle does not make sense. You can train them at the end of each lesson 5-10 minutes or add a full-fledged exercise complex to the least loaded training day.

Based on this principle and the number of training days a week, you can choose one of several options for classes. Below is a strength training plan for girls and exercises with dumbbells.

Power workout 3 times a week

Option 1:

Day 2: Feet + Shoulders + Press
Day 3: Chest and Triceps + Press

In this case, training will be completed with a short segment for the press for 5-10 minutes.

Option 2:

Day 1: back and biceps + press
Day 2: Feet
Day 3: Chest and Triceps + Shoulders

Since the legs are often problem zone Girls, you can distinguish separate day only on the hips and buttocks, and exercises on top Body distribute for 2 days.

Power training 4 times a week

Option 1:

Day 1: Back and Biceps
Day 2: Feet
Day 3: Chest and Triceps
Day 4: Shoulders + Press

Option 2:

Day 1: Back and Biceps
Day 2: Feet + Shoulders
Day 3: Chest and Triceps
Day 4: Feet + Press

The second option is suitable for those who want to more intensively work on the formation of elastic hips and buttocks.

Power workouts 5 times a week

Option 1:

Day 1: Back and Biceps
Day 2: Legs + Press
Day 3: Chest and Triceps
Day 4: Shoulders + Press
Day 5: Feet

Option 2:

Day 1: Legs + Press
Day 2: Back and Biceps
Day 3: Legs + Press
Day 4: Chest and Triceps + Shoulders
Day 5: Legs + Press

The second option is suitable for those who want to more intensively work on the formation of elastic hips and buttocks.

Power exercises for girls at home

We offer you the prepared selection of power exercises for girls at home on all muscle groups. The article indicates the number of repetitions, but you can increase them if you are engaged with a slight weight of dumbbells. Rest between approaches 30-60 seconds, between exercises 2-3 minutes. If any power exercises are hard to perform with dumbbells (for example, for legs), you can train without dumbbells.

Figures 5 x 10-12 mean 5 approaches of 10-12 repetitions.

Breast Exercises and Triceps

(3 x 8-10)

Or squeezing from the knees:

(4 x 10-12)

If you do not have a platform or bench, you can connect two stools or chairs. If there is no suitable furniture, you can perform on the floor.

(4 x 10-12)

(3 x 10-12)

(5 x 10-12)

(4 x 10-12)

Exercises on the back and biceps

(5 x 10-12)

3. Traction dumbbells with one hand (4 x 10-12 for each hand)

(5 x 10-12)

Or bending hands on biceps with hand shift (5 x 10-12)

(5 x 10-12)

If you have a horizontal bar, start training your back and biceps with pull-ups. Even if you do not know how to pull up and have never done it before, be sure to look at our article with step by step instructions Tightening:

Exercises on the shoulders (Deltaid muscles)

If you train your shoulders together with breasts and triceps or simply do not want to especially train this muscle group, then leave only exercises №1,3.4 or reduce the number of approaches.

(4 x 10-12)

4. Lifting the dumbbells to the chest (4 x 10-12)

(4 x 10-12)

Exercises on feet and buttocks

We offer you 2 selections of power exercises on your feet: a simpler option and more complex. You can choose only one option according to your level of preparation, and you can mix the exercises to your discretion or alternate both options between yourself in different days.

Option 1 for beginners:

(5 x 10-12)

(4 x 10-12 for each leg)

Option 2 for advanced:

(5 x 10-12)

2. Fucks forward (4 x 10-12 for each leg)