How to make a training plan for girls in the gym and at home

When drawing up a training plan for girls, you need to clearly identify the goals and, taking into account the characteristics of the body, select the best exercises to achieve them. Information from a qualified trainer or from various sites dedicated to fitness and weight loss will help you understand which loads will be optimal.

About body types

The correct training plan for a girl is one that is individually designed. Do not copy schemes from other people, you need to understand the characteristics of your physique and body. There are several types of female figures:

1. Triangle - buttocks, hips, lower legs are considered the problem part. At the same time, the waist can remain thin and the stomach flat. How to draw up a training plan for girls in this case: the main emphasis is on the load of the legs, it is necessary to include basic exercises (squats, deadlift, lunges) and train the lower body 2-3 times a week with rest between classes 1-2 days.
2. Rectangle - this type is characterized by the absence of a waist and narrow hips; first of all, fat deposits appear in the abdomen. Cardio loads, basic exercises and all types for working out oblique muscles of the abdomen are suitable.
3. Ball - women with such a figure have a large chest and stomach, slim limbs. Basic exercises are ideal for training - they will help to change proportions, get rid of fat on the stomach and build muscle on the legs and buttocks, as well as all types of cardio loads.
4. Inverted triangle - girls of this type have wide shoulders and a rather slender body. To lose weight, if any, and make the body more attractive, intensive training of the legs and buttocks will help.
5. Hourglass - read by the standard of a female figure, because in this case everything is proportional, the waist is pronounced. Intensive dynamic loads — circle exercises or cardio exercises — will help to lose weight; they must be included in the training plan for girls with this type of body shape as basic.

Types of female figures:

Training Plan Tips

When planning the first training session in the gym for a girl, it is necessary to pay special attention to some important points:

1. Clearly define the goal and select exercises that will help to achieve it as much as possible. If you want to leave the current proportions and burn subcutaneous fat - cardio loads and circular training are suitable. If necessary, add volume in certain parts of the body and remove in others - combine power loads with cardio.
2. Take into account the physique.
3. If there are health problems, you need to select exercises that will not harm health.
4. When planning a program, allocate at least 2 days a week for recovery.
5. Take into account individual biorhythms and plan training in that part of the day when productivity is highest.
6. Adequate time for training - from 30 minutes to 1.5 hours. Home regular half-hour classes will give a noticeable result in a few months, if you combine them with proper nutrition. Longer workouts in the gym will allow you to see the changes even faster.
7. Each training should consist of such parts: warm-up, main part, stretching.
8. It is necessary to alternate days with loads on the upper and lower body.
9. Take into account the peculiarities of the body during the menstrual cycle and before critical days, slightly reduce the load, and during - abandon the heavy basic exercises and pumping the press.

Examples of home workouts for weight loss

How to make a training plan for girls in the gym - the trainer can tell. It’s a little more difficult if you can only do it at home. However, there are several universal options that can be adapted to a specific person.

Home workout for girls for weight loss with a load on all the muscles of the body. Suitable for representatives of these types of shapes: rectangle, hourglass, ball.

Consists of the following exercises:

1. Lunges - to strengthen the buttocks, inner and back surfaces of the thigh. They are performed as follows: a wide step is taken forward and the squat is made until the knee touches the rear foot of the floor. At the same time, the angles in the knees should be straight, the back is even, and the main load is felt on the buttocks of the hind leg. The number of repetitions - 15 -20 times per leg, 3 sets.
2. Tilts forward with the leg backward - to strengthen the muscles of the back and buttocks. Feet should be placed next to each other, then with a straight back and arms extended forward, lean forward, while raising your leg. At the end point, the line of the body from the hands to the feet should be parallel to the floor. Repeat 15 times on each leg, 3 sets.
3. Leading the leg back and the opposite arm forward from the standing position on all fours. It is performed with a straight back and maximum tension of the active leg and buttocks. Number of accomplishments: 20-25, 3 approaches.
4. Push-ups from the floor with wide arms for strengthening the pectoral muscles and triceps. Elbows should not move to the sides, only up. And the back should be straight, without bending or bending.
5. Side twists for working out the side press. You need to lie on your side, place your head on a straightened arm. Then simultaneously lift up both legs, head and shoulder. Repeat 30 times on each side, 2-3 sets.
6. Diagonal twists for pumping all the muscles of the press. To do this: lie on your back, align your arms and put behind your head, bend your legs in the hips and knees at an angle of 90 degrees. Try to reach with your hands closed in your hands alternately to each foot. Repeat 20 times on each side, 2-3 sets.

An effective home workout for girls for weight loss is considered to be circular, performed at an intense pace and with the completion of each exercise, the maximum number of repetitions in a certain time. It is suitable for all types of figures. Exercises that need to be completed in one round:

1. Squats The legs are set shoulder-width apart, while lowering, the back slightly leans forward, and the pelvis is bent as far back as possible, the knees should not go beyond the feet or bend inward.
2. Push-ups from the floor with wide arms, standing on toes or knees.
3. Jumping "Jumping Jack" - during the jump, legs should be spread apart, and hands clap above your head.
4. Lunges.
5. Plank - having taken the position on the socks and elbows face down, you need to hold out in it with a straight back for the maximum amount of time, but at least 30 seconds.
6. Lateral twists to work out the oblique muscles of the press.

The number of circles is 4-5, rest is allowed only after a full circle, you can not take a break between exercises.

In the weekly training plan for girls at home, it is imperative to include a lesson with exercises for the upper body. It may consist of:

1. Squats with straight arms raised up. You can take a towel in your hands and pull it between them - this will increase the load on the forearm.
2. Lunge with a jump during a raise. In this case, the brushes must be closed on the back of the head and the elbows to be pulled apart - so the load will be not only on the lower body, but also on the triceps.
3. Tilts with the bend of the leg back, and the opposite arm forward. So at the same time you can work out the muscles of the hands and buttocks.
4. The abbreviated “Burpy” - from the starting position “standing” you need to touch the floor with brushes, then squeeze from the floor.
5. Grouping from the position on the socks and hands to squatting is a good cardio exercise, during which all the muscles of the body come in tone.
6. Running in position on the hands and socks strengthens the muscles of the shoulder girdle, chest and abs.
7. Rises of straight legs and shoulders with simultaneous spreading of arms to the sides and forward from the "lying on the stomach" position. This will help to pump over the shoulders, back muscles and buttocks.

The number of repetitions of each exercise is from 10, in 3 approaches.

If you have sports equipment at home, then exercises with it can be included in the training plan for girls who want to lose weight. The most affordable and effective are considered fitness gum, which create a resistance effect, so that the load on the muscles becomes much greater.

An example of a leg workout with fitness gum:

1. Alternating back legs.
2. Walking on bent legs with elastic bands above the knees and lower legs.
3. Squats with elastic over the knees and legs.
4. Squats with elastic only on the hips.
5. Alternating legs to the side and back with an elastic band, dressed on the bottom of the leg.
6. Raise your legs up from the supine position. In this case, one leg should be bent at the knee, and the foot should be on one side of the elastic. On the second leg, the elastic should be fixed below the knee.
7. Gluteal bridge with elastic on the lower thighs.
8. Leg raises lying on its side with an elastic band dressed on the lower part of the lower leg.
9. Bends of bent legs to the sides from a position on all fours and an elastic band in the middle of the hips.

Training in the hall: types

There are several varieties of effective workouts in the gym for losing weight to a girl:

• circular - without rest 6-10 exercises in a row are performed. Then, after a short pause, the circle repeats another 2-4 times;
• according to the technique of supersets and trisets - this is the execution of 2 (superset) or 3 (triset) exercises in a row of antagonist muscles without a break in several approaches;
• intensive strength training with prolonged cardio load at the end - is necessary for those girls who want to not only lose weight, but also gain muscle mass in certain places.

Circuit Training Examples

Circular training for girls in the gym can consist of exercises for a specific muscle group. Or for the muscles of different parts of the body.

Example training plan for girls for legs and buttocks:

1. Hyperextension.
2. Leg press.
3. Buttock bridge.
4. Lunges.
5. Lead legs back in the block.
6. Sumo deadlift.
7. Cycling - 10 minutes.

Upper Body Workout Example:

1. Bench press lying.
2. Horizontal traction in the block.
3. Vertical traction in the block.
4. Dumbbell wiring.
5. Thrust with one hand in the simulator sitting.
6. Bending the arms to work out the biceps.
7. Push ups.
8. Running - 10 minutes.

An example of a combined workout, including exercises on both the upper and lower body:

1. Leg extension in the simulator sitting.
2. Horizontal traction.
3. Lunges.
4. Vertical thrust.
5. Alternately bending the arms raised up with a weighting material to work out the triceps.
6. Biceps Craving
7. Twisting for the upper press.
8. Climbing to an elevated surface - 3 minutes on each leg.

All exercises in circular training must be performed 20 times, in total do at least 3 circles.

Press training plan for girls:

1. Twisting to work the upper press.
2. Leg raises from a hang in a block.
3. Twisting with a touch of the arm of the opposite foot for oblique abs.
4. Strap.
5. Exercise "Prayer".
6. Exercise "Bicycle" lying on your back.
7. Side twisting.

It is recommended to allocate a separate workout for pumping the press if it is possible to visit the hall more than 3 times a week. If not, perform various exercises for this muscle group at the end of each session.

Effective exercises in the gym: technique

It is recommended that a beginner train in the gym under the supervision of a fitness instructor. He will help draw up a training program and develop the correct technique of movements. If this is not possible, then the most physiologically complex exercises (all basic and some others) should be given special attention.

Gluteus bridge:

1. Lie on your back, bend your knees, and place your hands along the body.
2. Raise the pelvis up as far as possible, straining the buttocks as much as possible. Hold at the top for a few seconds.
3. Slowly lower the pelvis.

Lunges:

1. Take a wide step forward, put your hands on your belt or take weighting materials in them.
2. Squat, keeping your back straight and not leaning forward. It is important that the knees have right angles.
3. Stand slowly and repeat on the second leg.

Sumo Deadlift:

1. Spread your legs wide, socks and knees should be directed to the sides.
2. Squat, slightly tilting the body forward, and taking the pelvis back. Take the bar in the middle so that the distance between the hands is 20-25 cm.
3. With a straight back (without bending or bending), slowly raise the projectile until it is fully extended. In this case, knees do not need to be bent, they should be slightly bent.

Dumbbell Bench Press:

1. Lie on a bench on your back, the head should completely fit on it.
2. Take dumbbells in both hands, bend your elbows, turn your elbows to the sides, and your shoulders should be parallel to the floor.
3. Raise dumbbells to outstretched arms without jerking or jerking.
4. Slowly lower the dumbbells to a level until the shoulders again become parallel to the floor.

Effective weight loss exercises on simulators for girls are:

• leg extension sitting / leg curl lying in the simulator;
• leg press;
• lead legs back and side in the block;
• all cardio loads on cardiovascular machines.

Weekly Homework Plan

Sample plan for home workouts for the week:

Advantages and disadvantages of home workouts

According to most people, exercises on simulators for girls are more effective for losing weight and shaping a beautiful body. But this opinion is erroneous, home classes have several advantages:

• they can be carried out at any convenient time;
• no one will be embarrassed by the presence;
• they do not require the cost of travel, season tickets, sports uniforms;
• you can immediately take a shower in comfortable conditions;
• with regular execution and the right technique, they give a result no worse than the loads in the hall.

The disadvantages of training at home are:

• there is no instructor to control the exercise technique;
• difficult to organize yourself;
• All exercises need to be searched and selected independently, but there is enough information on the Internet.

Weekly workout plan

Circular training for girls in the gym is a great way to lose 4-6 kg per month, subject to the occupational regimen and proper nutrition. The plan can be made up of the examples described above:

Usually, three workouts per week are enough to see the result after 1-2 months. If you have the opportunity to go to the gym 1 more time per week or 1 time per 2 weeks, then you can include circular press training in the program. In general, there is no need to allocate a separate day for the muscles of the press. You can perform 2-3 exercises for the abdominal muscles at the end of each circle of other workouts.

Advantages and disadvantages of training in the gym

The main advantages of training in the gym are:

• the presence of a competent instructor and the opportunity to take advantage of his help;
• there is a good assortment of sports equipment and equipment;
• easier to organize and not be distracted by other things.

Of the shortcomings of training in the gym, the most obvious is the time spent on the road, and material costs on the subscription.

Nutrition

Nutrition tips to help you lose weight faster:

1. Refuse fast carbohydrates in the form of flour, sugary, carbonated drinks and packaged juices. In addition to products containing sugar, it is necessary to minimize the use of honey.
2. Breakfast - "slow" carbohydrates in the form of cereals with the addition of fruits, dried fruits, nuts, seeds, cottage cheese, eggs.
3. Eat 5-6 times a day with a time interval of 2.5-3 hours.
4. Lunch and dinner should be protein foods (eggs, meat, fish, seafood, legumes) with vegetables.
5. Vegetables are recommended to be consumed mainly in raw form or cooked with gentle heat treatment methods.
6. Between meals, you need to drink ordinary clean water. The total amount of up to 2.5-3 liters per day.
7. Be sure to include in the diet foods rich in healthy fats: oily fish, nuts, avocados, cold pressed vegetable oils.

Video

Useful tips for creating a workout plan:

It’s better to make a training plan for girls under the guidance of a trainer, or use reliable sites. During the process of weight loss, it must be adjusted and adjusted to the individual characteristics of the girl.