Split training is a very effective weight loss program. With its help, you can give the body a relief. The bottom line is that in 1 lesson to work out not all the muscles, but certain muscle groups. Split training for girls includes complex exercises. During her muscles are very stressed. It can be carried out both at home and in the gym.
Who is the program for?
If a girl has just started playing sports, then she does not need to train using this system. She has not yet mastered most of the exercises that will be applied. Also, split training for girls in the gym requires responsibility. If an athlete skips classes, then there will be no results.
According to the program, on certain days, various muscle groups are loaded. Split training is suitable for girls who visit the gym for 2-4 months, since their muscles are already used to the loads. It is also suitable for people who want to quickly achieve a sculpted body.
Rest and training
Most women come to the gym in order to lose weight or improve their shape. Men's programs are significantly different from women's classes. Split training for girls in the gym is aimed at other muscle groups, when compared with the exercises of guys.
It is best to devote 1 day to the gym and 1 day to rest. In this way, muscles can recover faster. If the regime is violated, then there will be no progress from classes. In some cases, rest days can be increased if the muscles do not stop hurting.
Four day split
This training system is suitable for girls who want to build a beautiful body. If a lady wants to achieve high results in fitness, then she should choose a different training scheme.
The four-day split training session includes classes on the following days:
Monday and Tuesday. Girls need to work out the first block of exercises. On Monday, hands, and on Tuesday, shoulders. Weight is selected individually. Professionals recommend doing exercises in 3 sets with 12 reps.
Thursday and Friday. The second muscle block is being worked out these days. It can be legs and chest. The best exercises are squats, deadlift, arms with dumbbells. You need to perform 10 repetitions with three approaches.
Due to the fact that all muscle groups are worked out once a week, the body manages to quickly restore them. If the girl can’t cope with the load, then she needs to abandon some exercises in order to reduce her. However, large muscle bundles must always be carefully worked out .
Three-day workout in the gym
If an athlete has the opportunity to attend classes every other day, then such a program would be the best option. With its help, you can work out the relief and lose weight. The split training program for girls includes:
- Warm up. Before each lesson, you need to conduct it for 10 minutes. For this, you can use a cardio simulator. Also suitable are normal lunges, body tilts and swinging arms to the sides.
- First day. The buttocks and legs are being worked out. The girl should perform lunges with a small weight of dumbbells. You need to do 10-12 reps and 3 sets. In a workout, add a squat with a barbell. You can use an empty vulture. You need to perform 10 repetitions with 3-4 approaches. Then proceed to deadlift. Weight is selected individually. It is necessary to do 12 repetitions with three approaches.
- The second training. The load on the back and biceps. The first exercise is pull-ups. If you can’t do the repetitions, you can use the bench as an assistant. 6 reps should be performed with 5 sets. After that, make the pull of the upper block by the neck. Perform 4 sets of 12 times. Then proceed to bending the arms with dumbbells. Perform 12 reps with four sets.
- The third lesson. The muscles of the chest, shoulders and triceps are loaded. You need to perform push-ups from the floor, bench press and breeding dumbbells on the bench, exercises on block simulators. Athletes recommend doing 10-11 reps with three approaches.
Finish classes on a treadmill. Thus, blood pressure will return to normal. Lactic acid will come out of the muscles, which inhibits their growth.
Split training for girls at home
It is not necessary to visit the gym to emphasize some of the advantages of the figure or to lose weight. There is a split training for girls at home. For a greater variety, professionals recommend purchasing dumbbells. However, at the initial stage, you can cope without them. Three-day split training for girls at home:
- First day. At the very beginning, the lady should pay attention to the muscles of the chest, shoulders and triceps. To do this, do push-ups from the floor with different inclinations. Put your feet on a bed or other ledge. You can also bend your knees. Perform 12-15 repetitions with four approaches. It is recommended to add back push-ups to the program. You need to perform them 10 times with 3-4 approaches.
- The second lesson. Pumping legs and buttocks. The best exercises that fit these muscle groups are burpy, squats, lunges. Athletes recommend performing 15-20 reps with five approaches. There should be no more than 60 seconds between rest exercises. At the very end of the workout, you can’t sit down. A person needs to move and restore breathing for 10-15 minutes.
- The third day. Exercising the muscles of the biceps and the press. You need dumbbells to train your biceps. You can buy them at any sports store. For biceps, you need to perform simple lifts. It’s best to do 12 reps with 3-4 sets. After that, you should start pumping the press. You need to perform 12 chest lifts to the knees. The number of approaches is selected individually. You also need to do 15 leg lifts with four approaches.
You should train every other day so that the muscles have time to relax. In some cases, the rest time can be increased. Muscles must be fully restored. Training at home should be treated responsibly. To be interesting, a girl can turn on the music.
What is important to know
Training is only 30% success. To remove excess weight or build up, the girl must follow proper nutrition. If the athlete's diet has a lot of fatty and high-calorie foods, then she should not wait for progress. You need to eat high-protein foods. For example, eggs, boiled meat, dairy products. In some cases, you can make a protein shake. In total, the diet should be 90 g of protein, 60 g of fat and 160 g of carbohydrates. You should also eat porridge.
Conclusion
Split training for girls can be carried out both at home and in the gym. Athletes recommend that you carefully study the technique of performing the exercises before starting the classes, since the progress that the girl will make depends on this.