Training at home for girls on all muscles. Training program at home for girls

Reading time: 34 min

In order to lose weight, strengthen the muscles and get rid of excess fat, it is not necessary to regularly visit the gym. It is possible to bring your body in perfect form at home. We offer you ready-made workouts at home for girls with a plan of exercise and tips on exercise for effective weight loss.

And if you think that for training sessions you need a subscription into a fitness club or expensive equipment, then this is not the case. It is possible to efficiently train the body at home with minimal inventory.

Training at home for girls: features

Exercise plan for women, which is proposed below, is an ideal option for those who want to start training at home. However, these exercises will be useful not only to those who want to lose weight, but also those who just want to adhere to a healthy lifestyle. There are many research on the benefits of regular sports: this applies to the improvement of the work of the cardiovascular system, and reducing the risk of depression, and the prevention of diseases such as diabetes, cancer and stroke.

Even if you are loaded with work and family matters, 30 minutes on fitness can always be highlighted several times a week. Especially if you organize effective workouts at home. If you thought that the workouts of the houses for girls are a low-onedy event, then try our finished exercise plan for weight loss and muscle tone of the whole body and get the tightened and slim body.

Why should pay attention to home fitness? What are the pros and cons of workouts at home for girls compared to a visit to the fitness club?

Advantages of training at home:

• You save time on the road to the gym.
• No need to adapt to the schedule of a fitness club.
• You save money for the purchase of a subscription.
• To do one psychologically more comfortable, no one is observed for you and does not cause inconvenience.
• You do not need to acquire special fitness clothing, you can do in your home T-shirt and shorts.
• For young mothers on the workout decree at home is the only way out if you do not leave a child.
• A large selection of ready-made video programs and exercise complexes will make training at home for girls diverse and efficient.
• You will have a comfortable shower or bath with all the necessary accessories.
• You can study early in the morning before working or late in the evening after work.

Cons Training at home:

• There is no coach that will put the correct exercise technique.
• At home, there is no variety of simulators, and the additional inventory must be purchased.
• You will have to independently think over and draw up a set of exercises or look for a suitable program.
• For training at home, girls need to have a strong motivation for classes, no one will "sign" from the side.
• There are too many distracting factors that can disrupt training: home affairs, family, requiring attention, the desire to relax or sit on the Internet, etc.

However, convenience and comfort of domestic workouts outweighs a small list of minuses. All you need for training at home is to free a small square of the apartment in the apartment, allocate 30-60 minutes to occupation, draw up an exercise plan and start training.

Inventory for training at home

For weight loss and body tone you can do at home and without additional inventory. Exercises with the weight of their own body give good load and help to work out the main muscles and speed up the process of fat burning. However, for B. about source variability of training is desirable to have at least dumbbells: especially they will be useful when performing power exercises. In addition to dumbbells, you may need a chair, a bed or a bedside table for some exercises, in which the support is needed.

If you have some additional inventory at home or have the opportunity to purchase it, it will help you to diversify the exercises and increase the efficiency of the workout. but dumbbells are the main inventory that will be enough for full-fledged house training for girls. It is also desirable to have a rug or mage on the floor, if you have a hard or cold floor.

What other inventory can be purchased:

• : The main inventory, without which no homework training is done.
• Fitness gum: The most popular inventory recently, ideal for hips and buttocks.
• Pold: Important inventory that is necessary for almost any training at home.
• Fitball: Round ball for exercises on the press and development of stabilization abdominal muscles.
• Tubular expander: perfect for workout hands, shoulders and backs.
• Elastic tape: very useful for power exercises and stretching.
• Massage roller: to restore the muscles after loads and self-massage.
• TRX loops: for functional workouts at home.

So, for cardio-training and functional training for body tone can be engaged without additional inventory, with weight of your own body. For strength training, you will need dumbbells from 1 kg to 10 kg, depending on your capabilities and goals.

If you are planning to train at home, it is better to purchase collapsible dumbbells:

Training houses for girls: Rules

1. Always any training you need to start with warm-up (7-10 minutes) and finish with a stretching (5-7 minutes). This is a mandatory rule that should always be remembered. See our exercise options for workout and stretching:

2. Do not fit on the full stomach. Training should begin 1-2 hours after the last meal.

3. 1.5-2 hours before training, you can afford a full meal. If there is no such possibility, then make a small carbohydrate snack in 45-60 minutes before the start of classes. 30 minutes after workout it is better to eat a small portion of protein + carbohydrate (for example, 100 g of cottage cheese + apple or 1 susperate protein on milk) . But for weight loss is the most important thing, not what exactly you eat before and after training, but as you are generally feeding throughout the day.

5. You can train in the morning on an empty stomach. Time time does not affect the process of weight loss, so choose the morning hours only if you are comfortable after awakening. You can have breakfast 30 minutes after classes, preferably protein + carbohydrates.

6. Do not forget to drink water. Drink a glass of water 20-30 minutes before the start of the workout and one or two glasses of water after the end of the workout. During classes, drink every 10 minutes, making a few sips.

7. Be sure to engage in sneakers in order not to harm the foots. Also wear a sports bra for maintaining breasts and comfortable clothes from natural fabrics, which does not constrain movement. If you are engaged in yoga, pilates or perform calm exercises on the floor, then sneakers are not needed.

8. Do not strongly overload yourself to workouts, the first time is enough to study 3 times a week to 30 minutes. Gradually, you can increase the duration and frequency of classes: 4-5 times a week to 45 minutes, if you want to force the results.

10. If you want to lose weight and burn fat, then during the power exercises, use a small weight of dumbbells by 1-3 kg.If you want to bring muscles into tone and strengthen them, then use dumbbells 4-7 kg for the upper body and 5-10 kg for the bottom of the body.

11. Do not forget about your breath during training at home. At effort a deep exhalation of the nose, on relaxation in the mouth. It is impossible to delay the breath when performing exercises.

12. To engage in proposed programs you need at least 1.5-2 months, while increasing the duration of the exercises and the capacity of dumbbells. Then you can change the program, complicating the workout or by increasing weight.

13. If you want to lose weight faster, try to improve the overall physical activity during the day: Walking or leisure in the fresh air.

14. After you have achieved the desired result, you need to continue regular fitness if you want to maintain yourself in shape.

15. If you have problems with your back, then it is better to minimize the exercises for the press, which are performed on the back, replacing them and variations:

Training Houses for girls: Exercise Plan

We are offering to you 4 Ready Exercise Complexthat will help you lose weight or bring muscles into tone depending on your goals:

• Training at home for slimming for beginners and people with great weight
• Training at home for slimming and fat burning
• Training at home for muscle tone and reduce fat stratum
• Power training at home to strengthen muscle and muscle set

Each variant is offered an exercise plan for the whole body for 3 days. You can engage 3 times a week or more often, just alternate 3 sets of exercise among yourself.

Training at home for beginners

If you are looking for workouts at home for girls who are just starting to do fitness or have a lot of overweight, we offer you a simple exercise program for beginners. It consists of low-slab cardio and strength exercises without inventory. Go 3 times a week to 20-30 minutes within 1-2 months and go to a more complex program or gradually saturate the workout with more intense exercises.

For training we use a circular circuit: each exercise perform 30 seconds + 30 seconds of rest and then go to the next exercise. After the end of the circle, we make a stop of 2 minutes and begin the circle again from the first exercise. We repeat the exercises in 3 circles. If the exercise is performed on two sides, we perform 30 seconds first one way, then 30 seconds to another. Each circle will take you 7-8 minutes.

Day 1

2. Lifting legs (on both sides)

3. Static plank (you can go down to your knees)

Day 2.

2. Plie-squat

5. Bringing the thigh lying on the side (on both sides)

Day 3.

1. Lifting legs

3. Side lunge (on both sides)

4. Walking with breeding of hands and tapeling

5. side rise of the legs on all fours (on both sides)

Training at home for slimming and fat burning

If you are looking for workouts at home for girls who want to lose weight and have at least a small fitness experience, we offer you a set of exercises for burning fat based on cardio exercises and exercises for muscle tone. In this version of domestic training, you will also need an additional inventory.

To occupy, again use a circular scheme: (For a start, you can make 1-2 circles, look at your own well-being) . If the exercise is performed on two sides, we first perform one side first, then another. Each circle will take you 8 minutes.

Day 1

2. Walking forward

5. Lifting the legs to the side (on both sides)

6. Twisting in the side bar (on both sides)

Day 2.

2. Bulgarian lunge (on both sides)

5. MAX foot (on both sides)

Day 3.

2. Lifting from the chair with a leg raised (on both sides)

4. Jumping in a strap with breeding legs

5. Leg rise up (on both sides)

Training at home for muscle tone and reduce fat stratum

If you are looking for workouts at home for girls who are not overweight, but want to bring the body into a tone, then we offer you a set of exercises to strengthen the muscles and reduce the grease layers. Unlike the previous scheme, only one cardio exercise is included in the circle, the remaining exercises are directed to the muscle tone and getting rid of the problem areas. You will need dumbbells 2-5 kg.

We train similarly on a circular scheme: each exercise is performed 40 seconds + 20 seconds of rest and then go to the next exercise. After the circle is completed, we make a stop of 1-2 minutes and begin the circle again from the first exercise. We repeat the exercises in 3-4 circles (For a start, you can make 1-2 circles, look at your own well-being). If the exercise is performed on two sides, we first perform one side first, then another. Each circle will take you 7-8 minutes.

Day 1

2. Tightening dumbbells in the bar

4. Pressing (you can kneel)

5. Drops in a circle (on both sides)

Day 2.

1. Failure in place (on both sides)

2. Hand breeding with dumbbells in the slope

5. Planck Spider

6. Twisting side (on both sides)

Day 3.

1. Diagonal attacks (can with dumbbells)

2. Side Plank (on both sides)

In order to make the figure perfect, uniform loads are needed on all muscle groups.

The exception is the problem areas that have almost every person on the body, the load on them should be even stronger. A set of exercises for different muscle groups will evenly "pump out" the whole body.

Do not think that the training of all muscles will be very long, even in a short time you can create a good load for the whole body.

Short set of exercises on muscle groups for girls with dumbbells

You can perform these exercises at any time of the day. To support the body in the form, it will be enough to give them at least 15 minutes a day. In the summer you can do on the street.

To perform a brief complex of exercises on muscle groups, you must have dumbbells, a positive attitude and comfortable clothing for training. A feature of this complex is that each exercise will use 8 muscles immediately. In addition, all actions in this complex of exercises for different muscle groups are performed in a row, without breaks, which allows you to burn even more calories.

Before training, you need to make a small workout - to like or run a few minutes, heat the muscles of the hands and legs, and after that, go to the exercises.

• Drops. Start straight, in the hands of dumbbells. On the breath we make a row on the right leg diagonally, the left knee is looking at the floor. Lower the housing and sharply, straining the press, press the left hand to the chest. We make lungs with left foot. This is one repeat. Perform 10 repeats. In the exercise, the muscles of the back, shoulders, hands, buttocks and legs are involved.
• Lunges to the side. Hands with dumbbells put in front of them, the press and buttocks are tense. We make a wide step towards, while turning the body and sock to the leg in the same direction. The muscles of the hands, hips, chest and press are involved.
• Squats. Stand straight, hands with dumbbells are omitted. On the breath is shallow dating, pulling the pelvis back as if you are trying to sit down. On the exhalation climb on socks, arms bend and press to the shoulders. Muscles of the whole body work. This exercise is one of the most efficient. It is necessary to perform it at least 10 times.
• Another important exercise in the complex of exercises for muscle group for girls - push-ups. Going to the floor, focus on the palms and knees. Straightening hands, tear away from the floor of the knees and raise the right leg. Returning to its original position. We do it 10 times for each leg.

Complex of exercises on muscle groups at home

Many almost all their day dedicate work, so there is no strength and time to visit the gym.

But you should not despair, there is a special set of exercises on muscle groups at home. It is no less effective than training in the hall.

Exercise for the press and waist - "bike". We lie down on your back, raise the legs bent in the knees by 45-60 degrees above the floor. The lower the legs are lowered - the stronger the effect of training. We start to rotate the knees, imitating riding a bike. This exercise must be done within 1-2 minutes without breaks, after which it is necessary to take a long time and make another approach.

A set of exercises on muscle groups for girls necessarily includes exercises for a beautiful breast.

For this, conventional pushups are suitable for this, and you can perform them, leaning on your knees, becoming hands on the chair or even pushing out from the wall, depending on your physical training. You need to press at least 20 times.

A simpler exercise - stand straight, legs on the width of the shoulders, hands in front of you. Connect the palms at the chest level and press them with each other. So the muscles of the hands and chest are being studied.

Each woman wants to have a good figure, be attractive and desirable. To achieve the goal of the girl constantly refuse themselves in food, they even starve. The body is depleted, but there is no result. The training program for girls at home is suitable for many. First results you will see in a few weeks. Thanks to the regular character of classes, you can achieve a good result.

Benefit from class

Everyone should do sports. The physical activity positively affects each organism. To do this, it is not necessary to buy expensive subscriptions to the gym. Training at home for girls will help improve the state of general physical health. You can become more hardened. Chronic diseases will not disturb you.

Also, sports at home is perfect for housewives or for people who lead a sedentary lifestyle. Regular training improves blood circulation. The mood will improve, because sport is an excellent antidepressant.

The most important and desired result will be the improvement of body beauty. Circular training for girls will help any woman to lose weight. In addition, your body will become more embossed and taut.

Sport classes will help improve the metabolism in your body. Intensive cardio movements will also help burn extra calories. Thus, the athlete will be able to lose weight faster. Now you will not be disturbed insomnia. After a long-term outdoor training, you will sleep strong sleep.

What equipment will need?

To successfully exercise sports, you must have several necessary items:

• . This item is perfect for exercises that need to be performed on the floor. Thus, you can soften the surface of the Earth. Now, during the execution of networks for the development of the muscles of the press, you will not be uncomfortable.
• Dumbbells. At the initial level, the girl will fit light sports shells. It is best to purchase dumbbells that can be disassembled. If there is no opportunity to buy weights, take advantage of conventional plastic bottles. Newbies can simply fill them with water or salt.
• Wooden stick and rope. These items will help the athlete to diversify the exercise program. With the help of a stick, you can more accurately perform all movements, and the rope will give you the opportunity to diversify the cardio work.
• Training clothes. Many newcomers are engaged in sports in unsuitable clothing. Instead of a comfortable sports form, they wear a lot widely, or on the contrary, narrow, casual clothes. This is not aesthetically, and can also increase the risk of injury. Pick up the tracking suit that will not shoot your movements. Also, the clothes should not be very spacious.

Rules for holding

Before starting the implementation of the main training program, you need to find and prepare a suitable place for training in the apartment. You should not interfere with foreign things, select the most spacious area. There are several tips that will help make your most efficient:

• Before starting the classes, disperse. Thus, you can prepare your muscles and joints for further load.
• Do not train immediately after eating. You will constantly feel discomfort in your stomach, and the digestion system can break.
• During the execution of heavy sets, do not forget to breathe correctly.
• Do not forget to drink water. It should not be very cold.

In order to improve the efficiency of the workout, you must eat correctly. . The lion's share in the diet should occupy proteins. Refuse sweet and flour. The most useful products are considered rice, buckwheat, oatmeal. In the afternoon, eat milk, cottage cheese, as well as eggs.

Sleep at 8 o'clock per day. Thus, the muscles of your body will be fully restored, and will also be ready for a new load.

The three-day training program is great for beginners. Due to the fact that you will exercise just a few times a week, your strengths will increase significantly, and the body will become more relief.

Home workouts have huge pros. If you do at home, no one will interfere with you. You will save money that would spend on an expensive subscription. Also, it will not be necessary to spend precious time on the road to the gym.

How to make a scheme of classes?

Before you begin classes, you need to get acquainted with the list of exercises that you will perform. As a rule, one and the same training program will not suit all women equally. It is necessary to take into account the level of athlete preparation, as well as the main goal of the training.

Very often, the athletes lead special training diaries. So you can follow your progress. This fact is especially relevant for women who are doing at home without a coach.

For beginners

It is best to engage in three days a week. For example, on Monday, Wednesday and Friday. Preparation for the main work should not take a lot of time. The beginners are very important to perform a set of exercises with the right technique. If you have any questions about how to do the exercise correctly, look at the learning video.

At this stage, you must prepare your body to future loads. The program is suitable for women who do not behave physical activity in everyday life. First time is better to do without burdening. It is very important not to regret yourself, try to do exercises with full display.

Monday

On the first day of classes, you must perform several exercises. It is very important that they are directed not only to the development of your feet or hands, but also the whole body as a whole. You will have enough five exercises.

• 5-10 minutes. Jumping on the rope.
• Slop down. You must get the hands of the floor surface. Arrange the legs a little wider shoulders.
• Deep squats. The number of repetitions depends on your level of preparation. You can perform 2 repetitions.
• . Twisting.

If you feel that this load is not enough, you can move to more complex exercises. You can also perform more networks in one training day.

Wednesday

Your muscles after the first classes can hurt a little. This is natural, continue to do.

• Jumping on the rope. Cardio movements must be present at each lesson.
• Pushups. If you can not perform any repetition, then you should be squeezed by beating the legs in the knee. Also do it can be emphasized from the sofa or stool.
• Jumping on the rope. (You can repeat the same exercise several times for the lesson).

Remember that before each training session you need to warm up all the muscles and joints.

Friday

In the last training day, you must repeat all the hardest sets.

• With a high knee lifting.
• Push ups.
• Twisting (press).
• Stretching legs, twine.
• Inverse pushups from the stool.

These exercises are primarily necessary for the development of a common level of physical training of a girl. Soon you can start a heavier trainings.

For athletes with an average training level

After the successful start of classes, you can proceed to work with burdens. Sports shells will help you quickly achieve the desired result. You will be enough to spend only 3 lessons per week.

Monday

Now in one lesson you can train only a few muscle groups. Thus, your body will get used to the power load faster, and will also restore it faster. On the first day, perform exercises for the development of legs and muscles of the torso.

• Squats. In the hands you can take dumbbells or girches.
• Fucks from dumbbells forward.
• Jumping with a rope.
• Breeding dumbbells to the parties.
• Pressing from the floor, or from the bench.
• Traction sports projectile to the belt.

Wednesday

In this training day, the main forces should be directed to the pumping of the muscles of the hands.

• Jumping with a rope.
• Lifting dumbbells on biceps.
• Push-ups with narrow arrangement of hands (can be from a bench).
• "". Flex your hands with a sports projectile with a special grip.
• Jumping with a rope.

Friday

On the last day of classes, you must work on Cardio movements, press and stretching. A good solution will be a lesson in the fresh air.

• Sprint for 60 meters.
• Exercises for the press.
• on hands.
• Cross. (Run a few circles in the stadium).

With this program, you will achieve a noticeable result in just a couple of months. Next you can go to a heavier trainings.

For advanced

This is an intense circular training. For one occupation, you must perform approximately 5-6 exercises without rest between them. At the same time you need to repeat the program several times. After performing the last movement in the cycle, relax a bit, and then start working again.

You need to train 3-4 times a week. At the same time one additional day should be allocated for cardio load. Run cross, as well as swim. In winter, there may be a good alternative to skiing.

You must draw up the classes on your own. It is very important that the maximum amount of muscular groups is involved in one workout.

Effective circular training should consist of exercises:

• Squats with dumbbells.
• Tightening.
• Berp.
• Exercises with burdens. (Lifting dumbbells on biceps, projectile traction to the belt).
• Jumping on the rope.
• Twisting and leg climbs up.

Combining them, you can make a unique training program.

Very often, when achieving an advanced level, girls who are engaged in houses buy a subscription to the gym. If you start exercise regularly, you will soon not be able to present your life without training. If you have difficulty to force yourself to start classes, train in a pair with a girlfriend. So you will motivate each other.

In order to achieve the result faster, the athlete must eat correctly. Eat a little, but often. Training at home will help any girlfriend to become taped, beautiful and desirable.

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What are the advantages?

The rhythm of the life of a modern girl obliges her to break between work, study, household chores, family and personal relationships. At the same time maintain its body in good form, too, it is also necessary.

Find a couple of hours to visit the fitness club in such conditions it is not easy at all. In addition, the decisive factors in the abandonment of the gym are often the lack of finances with a banal embarrassment.

Home exercises - a great way out of both problems. Even in a strongly loaded day, it is possible to allocate an hour to such classes, to fit the weekly schedule for their needs. In this case, the girl does not require strong costs, complex equipment - quite sincere desire to be touched and healthy.

Regular exercises in our own room together with reasonable food will not make the result wait, always help to lose weight and maintain the necessary volumes. Domestic training, of course, have a number of advantages before visiting the gym. In thought, what to choose, the step forward will help to make the following positive aspects of independent activities:

Free schedule	There is no need to adapt to the work schedule of the fitness club. You can put a workout at any convenient window, spontaneously or scheduled.
Saving time on the road	No need to go to the hall (sometimes not close by location) after study, work, family worries. The process of the way "Round-back" is very tedious, especially for residents of megacities. In domestic workouts, this factor is excluded.
No need to acquire an expensive subscription. A priority argument for those who have a schedule often change and breaks plans. It will also be a big plus for beginners, unsure of the regularity of their undertakings. Matching with the previous aspect, there is no road - there are no constant spending on the passage.
Lack of strangers	Psychological comfort in the process of training is important, especially at the beginning of the sports path. At home, you will not have to shy your imperfect figure, no exercise, the lack of fashion fitness clothing, exhausted, after training. In the personal room you can do what convenient. There are no observers here, and do not worry about someone else's opinion.
Diversity	There is so much video footage and books on home training that it will be difficult to bother. The boning program is easy to change to another. At the same time, it is always possible to choose a level in its physical training. To the musical accompaniment, this item also applies.
Full shower and hygiene	Did you get the dumbbells in your hands immediately after someone got it? Please note that the gygiene level is an order of magnitude lower than at home. After training in the club, high-quality shower - luxury. At home, you can not only calmly wash off the sweat, but also relax muscles in the hot bath.

Cons occupations at home

We also tell me about the minuses of workouts that are held at home:

Possible mistakes in the technique	With independent training, there is always a risk of mistaken in the execution of any exercise. Improper technique not only minimizes the result, but also may entail injury. The control of the coach allows you to avoid this danger.
Lack of free space	Furniture in the apartment often does not leave enough space for fitness. This also includes the presence of neighbors who will not like cardio-approaches with jumps and running on the spot.
Motivation	For regular occupations, constant motivating factors are needed. Some find them in external sources (photos of beautiful shapes, idols, desired clothing, understanding of importance for health). But for someone, energy feeding is a problem. In cases, with the paid subscription, it becomes a pity at least in vain of money spent.
No additional leisure	In clubs for buying a subscription, bonuses are often attached in the form of a visit to the pool or sauna.
Distracting factors	Only outsiders can distract in the hall. At home, the circle of irritants is expanding to the TV, the Internet, telephone, calls to the intercom and the door. If one of the relatives or a child at the same time is at the same time - it is more complicated.

Necessary equipment

At home you can do without equipment at all or replace it with prudged objects. Purchase benches for squats, press, cereals, stubborn platforms often make no sense.

Their role can successfully play chairs, beds, bedside tables. For runs and cardio sets, items are also not very necessary (weights on legs and hands are possible, but optional).

However, if you collect the available minimum assistant, the efficiency of workouts can be significantly increased.

Girls for classes can be useful:

• dumbbells - ideally collapsible, but one-piece 1-5 kg \u200b\u200bis also suitable depending on the needs and preparation;
• the hoop, a roller for the press, "Health Disk" - a good help in the struggle for a thin waist and a flat stomach;
• espander - will make a stretching of the back, chest and hands more efficient;
• fitball - will allow you to diversify and complicate some exercises;
• a rug for fitness and yoga - soften the racks on the knees, sounds a bit and will warm the floor;
• home treadmill, cycling, elliptical simulators are suitable for acquisition, if the means and space in the house are allowed, and the additional load is very large.

Training schemes

Bending classes have a rather intensive form. They include cardio-loads and exercises for the development of general endurance of the body.

Sample Slimming Program

• Jogging at a slow pace - 15 min / jumping with a rope 5-10 min / active maugh hands and legs on the parties - 20 times (the choice depends on the possibility to go out into the street and space in the apartment).
• Turns of the hull, the slopes of the body to the right and left - 20 times.
• Pressing from the floor (from the knees or straight feet), the supporting surface (edge \u200b\u200bor bed, ball) or walls - 2 approaches 15 times.
• Sumo squats (deep cried with widespread legs) - 2-3 approaches 15 times;
• Foot drops back alternately - 2 approaches 15 times.
• Twisting press classic and side - 2 approach from 15 times.
• The legs "bike", "scissors" horizontal and vertical from the position lying on the back - 2 approaches 15-20 times.
• Stretching: slopes to the legs, the turns of the body sitting and standing, the "baby's posture" before the restoration of breathing.

For additional fat burning before stretching, you can add the final set of 50-100 jumps with a rope or 5-10 minutes of hoop / running on the spot.

Example program for relief

To maintain harmony, building a female beautiful relief requires a complex with a focus on muscular tone and weighing:

• The warm-up in the form of slopes of the body on the parties and moving hands, jumping in place - 20-30 times.

• Squats with dumbbells (legs on the width of the shoulders and "sumo").
• Pushups from wall, floor or other surface
• Foot fees on the sides and back with the simultaneous bending of the hands in the elbows. In the hands of the dumbbells, the hands are inflicted when returning to the initial position.
• Hands with dumbbells standing up, then leaning forward.
• Lifting on socks with dumbbells in hand.
• Mahi legs on the sides with a support for a chair.
• Twisting on the press (straight and oblique).
• Lifting completely broken legs lying (palm under the lower back).
• Lifting the thighs lying on the blades with focus on the heels (legs bent in the knees).
• Stretching on all muscle groups.

rules

When weight loss

• Not later than 1-1.5 hours before training, eat a portion of protein (chicken, cottage cheese, fish) with vegetable salad. Exclude all carbohydrates in the form of fruits, bread, croup, starchy vegetables.
• 30 minutes after classes, it is possible to use up to 100 g of pure protein food, another hour you can go to the meal with porridge or fruit. After 14 hours of the day, carbohydrates minimize.
• During the training, you can and need to drink clean water without additives. The pulse frequency should not exceed 120 shots / min. Otherwise, the intensity should be reduced.
• With Cardio, it is necessary for good sports underwear with thick straps to support the chest. The total duration of networks is 30-60 minutes, the respite between approaches 30-45 seconds.

For the acquisition of relief

• Before training for 30-60 minutes, eat 1 fruit. After occupying, at the same time, eat 100-150 g of protein (fish, chicken, cottage cheese) with vegetables or drink a stack of protein isolate.
• Rest between approaches 30-60 seconds, a total duration of 30-40 minutes. Drink water as needed. To gain relief, 1-5 kg \u200b\u200bdumbbells are preferable, less weight does not contribute to muscle growth.
• Immediately should not increase the number of repetitions and approaches to avoid overtraining.

In domestic workouts, the result is also present as in the club. A competent approach and strong motivation to work with their body will help to gain the desired parameters, become stronger and rustier without excess spending time and money.

Talking independently need to remember several rules:

1. Inhale is made with a nose when moving dumbbells / body down, exhale - mouth when lifting up. Breathing is impossible to delay.
2. Classes must be regular, but not excessive. 2-4 workouts per week - a sufficient amount for weight loss and work with relief. Between the days of exercises, preferably active pastime with a large number of air games and air games.
3. The best result is achieved from training in 11-13 and at 17-19 hours of the day. It should be planned fitness so that the stomach has time to digest food.
4. RATIONAL POWER - the main satellite of any training.
5. In the second half of the menstrual cycle, cm and kg can remain unchanged and even increase due to the characteristics of the female organism. With the beginning of the new cycle, the indicators will change in a smaller side.
6. For women, there is no need to train a shoulder belt hard. Work on the power of the back, press, hips and burning - the main one.
7. Exercises on the waist (slopes and twisting of different types) must be made without weighting, so as not to overdo it with the development of lateral muscles and do not give the main female pride direct form.

Sports doctor, nutritionist, rehabilitation

Conducts general advice on nutrition, selection of diet for pregnant women, weight correction, nutritional selection during exhaustion, feeding for obesity, selection of an individual diet and medicinal supply. Also specializes in modern methods of functional testing in sports; Restoring an athlete.

875

(1 estimates, average: 5,00 out of 5)

To make up a training program for a girl, it is paramount to determine the purpose of classes: weight loss, maintaining the body in good shape or a set of muscle mass. In addition to the regular execution of the exercises themselves, it is important to pay attention to the right nutrition and drinking regime.

A healthy lifestyle and the maintenance of the body in a sports form is not only a fashionable trend of recent years, but also the right approach to the way of life in general. A beautiful and tightened body is an affordable reality for all girls and men, and the desire and permanent work on themselves will help to achieve the goal.

By drawing up a workout program for girls, you need to take into account the physiological features of the body. Hormones are influenced by the muscle tissue - teststerone and norepinephrine. Unlike a man, in the female body there is no big content of these hormones, because of this, the girls do not perform exercises to the muscular failure.

Therefore, performing power exercise, you need to gradually increase the number of approaches. Nature presented a woman to childbearing, because of which the female body makes stocks in the form of fatty sediments. To create beautiful forms, you need to combine sports with the right nutrition, which will include a daily calorie counting.

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

The difference between the organisms of men and women in the question of pumping muscles

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

For muscle growth, you need a male hormone - testosterone. Without reception of special sports nutrition (anabolic steroids) the girl is not actually pumping out to the muscle of such sizes like a man. Therefore, if a girl does not accept additives, it may not worry about what rolls the body and becomes ugly.

When a woman takes steroids in pursuit of muscle mass, she has more side effects than in men, because the female organism resists the inputs of an unnatural amount of these substances. There is a load on the kidneys, the liver, the angry rash begins, but also the strengthened muscles processes begin.

More visible changes include: welding the voice, enhancing the hair growth on the body, the clitoris hypertrohythia begins (it increases in size). Speaking about the efficiency of pumping muscles, it should be noted that in the female body to grow muscles after training and protein food there are as many proteins as in men.

But depending on whether the woman adopts special additives to the power supply, the results of workouts vary greatly.

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

And if a woman takes additives, an increase in muscle volume is on a par with a man. Difference only at the point of reference. Men originally muscular mass more and they are stronger.

Determination of the goal of training

Starting training for training, first of all, it is necessary to decide on the main purpose: weight loss, a set of muscle mass or just maintaining a good form. Different goals imply different methods.

Set of muscle mass. Principles

When building muscle mass, the body should receive carbohydrates, fats and proteins in a balanced amount.

The number of calories consumed for the girl at the beginning of the pumping path of the muscles should be from 1600 - 1700 and higher. When calculating the daily calories, it is impossible to forget about the individual features: growth, weight, age and level of physical training.

Carbohydrates can be used for breakfast or 2 hours before training, it may be oatmeal, buckwheat or rice. In 20 minutes.

After the end of the workout, restore the blood sugar level will help:

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

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

Female organisms need fat, their absence can lead to a violation of hormonal processes. Many useful fats are contained in nuts, seeds, fatty varieties of fish and soybeans.

Feed better at the same time 5 - 6 times a day and do not forget about drinking mode. The number of power training should be at least 2-3 times a week, a duration of about 60 minutes.

To avoid mistakes at the initial stage, it is worth consultation for professional coach.

Slimming. Principles

Reset excess weight will help exercises with burdensing in combination with aerobic loads. The power complex should include: bench lying, rowing, squats, lunges.

Plus, a few more exercises with burden to choose from, the total number is 6 - 8. Sailing, running or cycling is suitable from aerobic loads. Power training should be alternate with aerobic, for example, 2 times power and 2 times Cardio.

The total number of calories consumed when weakness is about 1500 per day. Depending on the individual characteristics, this figure will change. There are special formulas for calculating the calorie content of the daily diet.

Food should be correct and contain many beneficial substances and trace elements. At the time of the diet, you need to completely abandon Fast - Fud, carbonated drinks and sweets.

Body maintaining in good shape

A good physical form includes: moving joints, elastic muscles, healthy cardiovascular and respiratory system.

To maintain the body in a tone, it is necessary to failure from bad habits, proper nutrition and regular physical exertion. For girls and women of all ages, yoga classes, pilates, running, swimming, sports walking and cycling will be useful.

Training at home or in the gym: What 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 of a house or in the gym passes.

Advantages of home training:

1. Cash savings. You do not have to spend money on a subscription to fitness - club, sportswear and shoes.
2. Convenience. Training can be carried out at a convenient time.
3. Lack of constraint. There are people in the gym who succeeded in sports, many newbies have discomfort from this.

Minuses:

1. Technical errors. With incorrect exercise, it is possible to get injured, and not to achieve the desired result.
2. Lack of equipment. Training will not be effective without the desired inventory.
3. Financial costs for the purchase of the desired equipment, but this should be done only once.
4. No opportunity to get advice from the coach.
5. Bad focus on the process. At home, more distracting factors than in the gym.

Required inventory for domestic training:

1. 1. Collapsible dumbbells (mass 1,2,3 and 5 kg);
   2. Folding board for the press;
   3. Rope;
   4. Phytball;
   5. Mat.

Pluses of training in the gym:

1. The presence of like-minded people. The occupation will be more productive due to the presence of people motivated by one goal.
2. Diverse equipment.
3. Lack of distracting moments. The atmosphere sets up a quality process.
4. The ability to consult with a professional coach.

Minuses:

1. Tract time on the road in fitness - club and back.
2. Monthly spending on the subscription. In individual classes, you will have to pay fitness instructor services.
3. Queues to simulators. If the gym is small or in it not enough equipment, you will have to wait for the queue.

A definite answer to the question "What training session?" - not. It all depends on preferences, the main thing is to competently draw up a training program and go to the goal. And then the girls, the result will not make yourself wait long!

Proper load distribution

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

The distribution of the load, in independence, this is a training or cardio, includes the main components:

1. Workout before starting training;
2. Properly selected program;
3. Rest between classes.

You need to start any workout with a warm-up, and finish the catch.

Workout duration 5 - 7 minutes. The occupation should last about 60 minutes, 2 - 3 times a week. An important point is the regularity of training. Girls with low physical training start standing with half-hour lessons. Before starting training, consult a doctor.

Exercises with burden at the initial stage are made in three approaches, 12 to 15 times. If the goal is slimming, then gradually the weight of the dumbbells should 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 approach.

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

Rest between approaches about 1 minute, also follow the pulse rate. If the SS frequency is below 140, then the load is insufficient, and if above 170, then too strong.

Exercise technique should be correct, otherwise there is a risk of getting injury. Therefore, perform exercises better in front of the mirror. Usually, the implementation of the implementation technique takes place month. Training should not be daily, muscles need time to restore and rest.

Fitness-coach will help you choose the training complex, he will select an individual training and develops a nutrition program.

Workout

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

Workout benefit:

The workout begins with a slow pace with gradual acceleration.

Exemplary exercise complex for warm-up:

1. Spinning necks, hands, ankles;
2. Turns and slopes of the body to the left - right;
3. Mahi legs;
4. Squats;
5. Running on the spot;
6. Jumping with a rope.

Training complex for beginners

For girls who begin to play sports, you must independently draw up a training program. Mandatory moment is a gradual load extension. The training program should consist of exercises on all muscle groups. Much attention should be paid to the correct exercise. From this result will come faster.

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

On one exercise with burdens, 3-4 approaches and 12-15 repetitions are made. Rest between approaches 40 - 60 seconds. During this time, the muscles will have time to relax and recover breathing. The total number of workouts per week 3 - 4.

Cardio - workouts, which alternate with power are added for efficient fat burning.

Advanced training program

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

Complex of exercises (3 approaches \u003d 17 repetitions):

Fulbodi for girls

Fulbody - training for all muscle groups, i.e. For one training, the whole body is being worked out. Fulbody training is ideal for those who just started to do or did not do for a long time. With proper execution, it prepares the body to an advanced training level. The complex is suitable for home and gym.

Exemplary exercise complex:

1. Squats with a barbell (dumbbells) with a wide layout or bodybar;
2. Bench press or thrust vertical block to chest;
3. Dead traction with a barbell;
4. Lunges with their own weight;
5. Rod rods are widespread;
6. Breeding dumbbells on the side with two hands;
7. Push ups from the knees or from the floor.

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

Circular training

Circular training implies exercises with each other at a specific pace. This is a highly efficient type of training, at which metabolism is accelerated and subcutaneous fat occurs. And also, muscle relief is being worked out and endurance increases through the training of the cardiovascular system.

Training contains 5 - 6 exercises on different muscle groups that are performed without a break. The number of circles of 4 - 6, rest between transitions from one circle to another - 2 - 3 min.

Before proceeding with a circular trainings, articular warm-up is performed, then Cardio (running, jumping on the rope, bike) 15 - 20 min.

Workout:

1. Bourgo (10-15 times);
2. Twisting on the press (20 times);
3. Hands of dumbbells standing (10 - 15 times);
4. Lunges with their own weight (10 - 15 times);
5. "Hammer" with dumbbells (10 - 15 times);
6. Push ups (10 times).

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

Fat burning program

In the girlfling program for girls should include: power and aerobic training, proper nutrition. By drawing up a training program, you should know that the flow rate of subcutaneous fat occurs after 30 minutes of intensive classes. Below is a training system designed for 4 workouts per week.

1 day - aerobic training:

2 day - aerobic training:

3 day - force training:

4 day - power training.

Each training is designed for 60 minutes. The training program can be carried out at home, eliminating exercises with simulators.

Fitness program

Fitness - Program is a system of exercises aimed at adjusting the figure and improved health.

Below is a list of the most popular programs:

• Less Milles. . Exercises of this program are performed under rhythmic music, most often using dumbbells. Suitable for everyone who loves active fitness.
• Mind & Body. . The program is aimed at the development of flexibility, all exercises are performed under relaxing music. Suitable for all those who do not like intensive workouts.
• BodyBalance. . Classes combine exercises from yoga and Pilates. Develop plasticity, endurance and strengthen health.
• B. Odycombat. . The program combines various types of martial arts: kickboxing, teykvando, karate. The duration of the occupation is 50 minutes. Girls having problems with joints, before training, it is worth consulted with a doctor.
• Strech. . The exercise complex is aimed at improving the state of the joints and an increase in body flexibility. Exercise performing is combined with the correct breathing technique. The occupation lasts 1.5 hours. There are no contraindications to this program.
• Pilates. Mat. . The program will teach himself to feel his body, will strengthen the spine and lead muscles into tone. A month of regular classes will help get a beautiful silhouette and a good stretching. The duration of 55 min., There are no contraindications for execution.

Power training

Training with burden is indispensable for girls striving for a beautiful body. They are also important when weight loss, since fatty deposits are consumed. Power training: develops muscle relief, adjusts the figure in the right places, improves coordination and increases endurance.

Principles of power exercises:

The program training program for girls should include exercises on: chest, biceps, quadriceps, triceps, back, shoulders, buttocks and press. Before each training session is done warming workout. On the number of repetitions and approaches and how to properly select the weight of the dumbbells, was described at the beginning of the article.

Cardiography

Cardio load is an excellent option for those who want to lose weight and increase endurance. It can be: bike, rope, running, swimming, sports or Scandinavian walking. For training in the hall is suitable for a row or an elliptical simulator.

Cardiography is of different intensity:

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

By drawing up the cardiotrian program, some nuances should be taken into account. There will be an exercise bike or treadmill for homes. The appropriate option is classes in the fresh air, there is a tributary of a large amount of oxygen.

Be sure to have comfortable clothes and proper shoes, to avoid a strong load on the foot. You need to start an occupation with a warm-up. Those who have great overweight, and health problems are suitable walking or swimming.

Slimming is recommended to combine Cardio with a power training. Newcomers need to start with small and low intensity workouts and gradually increasing the load. On a day you need to drink about 1.5 liters of non-carbonated water and observe a dieting with a calorie deficit. Classes time - 40 - 50 min, spend no less than 3 times a week.

Split program

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

Example Split Programs:

1 Training - Hands and Back.

2 Training - buttocks and legs.

3 Training - chest and press.

Number of sets - 3, the number of repetitions 10 - 15.

Training on simulators

Training on simulators, is also effective, like classes with dumbbells and barbell. Before starting work, you just need to figure out how one or another simulator works.

With a treadmill and exercise curriculum, everyone, on the other, we will stop more details:

Training complex on simulators for all muscle groups:

1. Twisting at the Roman Chair (3 - 20);
2. Top block (3-15);
3. Platform (3 - 15);
4. "Butterfly" (3-15);
5. Elliptical simulator (15 min).

Impact 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 the force lift, these days it is necessary to train with greater return. In the next two weeks, the period of recession and energy savings occurs. This is the time of lightweight classes and low-calorie nutrition.

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

In the presence of gynecological diseases, it is not worth training, and it is better to agree on training loads with a doctor. During the monthly, the body is in a state of dehydration, these days it is important to drink a large amount of drinking water and eat food rich with vitamins.

Drinking mode and nutrition

Compliance with proper nutrition with regular physical exertion is 70% of success towards a beautiful figure and only 30% is the right workouts.

It is very important to eat small portions 5 - 6 times a day. For 1.5, and better 2 hours before a hike in the gym, you need to eat food rich carbohydrates and some protein. You can get the right carbohydrates from oatmeal, rice, buckwheat and rye bread. A, a sufficient amount of protein is: in beef, eggs, chicken breast and low-fat fish.

During weight loss, it is impossible after classes in the gym, because Meal will stop the incineration process of subcutaneous fat. If, there is a set of muscular mass, then after 20 minutes. You can eat banana, apple or low-fat curd. For a set of muscle mass meals, food after training should consist of carbohydrates and protein, and when slimming of protein and vegetables.

It is impossible to completely refuse fat, it will cause great harm to the body. It is necessary to consume fats from the right sources, such as nuts (handful per day), vegetable oils, solids cheeses and fish.

To avoid failure in work, the body needs to drink the right amount of fluid every day. The indicator has an individual, an approximate amount for the Girl of the Middle Weight category - 1.5-2 liters per day.

Tracking progress

Tracking progress during training occurs by measuring a centimeter ribbon. It is necessary to do this once every two weeks and the results are recorded in the training diary. There is also to count the calorie content of the daily diet, thanks to the records it will be easier to correct training and menus.

From constant weighing on weights it is better to refuse, it will not bring reliable information. As the muscles are known, heavier than fat, so at the beginning of training the weight can increase a little.

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

Change yourself and your body and let the sport brings, only happiness and pleasure!

Video: How to make a training program

How to make a workout plan for girls:

Drawing up training programs for women: