If you want to have not just a slim, but athletic body, then on the way to the goal you will definitely have to look into the gym. After all, proper nutrition and diet will not help you tone muscles and skin, as good physical exertion will do. There is a misconception that the
set of exercises in the gym for girls should not include work with extra weight. This is due to the fact that many ladies are afraid to become overly muscular, however, a woman physiologically cannot be such because of a lack of testosterone in the body. Therefore, exercises with weight will only help tone the flabby muscles and develop strength and endurance.
An individual set of exercises in the gym for girls will help to make a qualified trainer, but you can choose the program yourself. Before the immediate start of classes, you need to determine the goals of training and assess the state of your physical fitness. There are many varieties of programs aimed at losing weight, building muscle, increasing general physical fitness, drying and drawing relief. It is important to remember that any set of exercises for girls should always include: warm-up, the main part of the lesson and stretching exercises. It is also worth paying close attention to the rules of training on simulators, especially when selecting working weight. Everything here is purely individual. For each simulator, you need to choose a weight with which you can do at least 10, but not more than 25 repetitions. Otherwise, you either will not achieve the result, or you injure
your muscles by stretching.There is a basic set of exercises in the gym for girls who have just started training and they need to prepare themselves for more serious loads. This program is designed to increase muscle tone throughout the body. Each exercise should be done “all the way”, but be sure to have more than 20 repetitions, so the weight is selected individually. It will be enough 3-4 approaches. This course is designed for 2-4 months.
- leg press on a special simulator with a lifting platform;
- bending the legs on the simulator;
- swing your legs to the side (to increase the effect, you should work with weighting materials);
- Squats in a wide rack of legs with dumbbells (plie);
- lifting straight legs lying on your back (working out the lower press);
- twisting lying on a bench (study of the upper press);
- craving of horizontal and vertical blocks to the chest;
- broach standing;
- hyperextension.
After that, it is necessary to complicate the program and engage in the study of individual muscle groups. To do this, there is a three-day set of exercises in the gym for girls, which is designed for direct weight loss and involves the alternate development of different parts of the body. It costs 3 to do, and if there is free time 4 times a week, alternating workouts and rest days for recovery.
First day
- Squat with a barbell in Smith's simulator;
- deadlift barbell or barbell (must be done with straight legs);
- craving with a wide (or medium) grip of the upper block to the chest;
- bending the legs on the simulator;
- the pull of one dumbbell to the belt, leaning on a bench;
- bench press barbell or dumbbell from the chest;
- straight arms to the side with dumbbells in an inclination.
Second day
- bench press;
- craving with a wide (or medium) grip of the upper block to the chest;
- bench press of two dumbbells up (lying on a bench);
- the pull of one dumbbell to the belt, leaning on a bench;
- narrow grip of the upper block to the chest;
- information of hands with dumbbells or on the simulator (butterfly);
- semi-over;
- traction to the belt of the lower block.
The third day
- lunges in place (in motion) with dumbbells;
- deadlift barbell or barbell (must be done with straight legs);
- swing your legs to the side (to increase the effect, you should work with weighting materials);
- Squats in a wide rack of legs with dumbbells (plie);
- bench press of two dumbbells up (sitting on a bench);
- breeding two dumbbells to the side lying on a bench;
- push-ups from the bench with a reverse grip;
- traction of the lower block for triceps.
Starting any set of exercises for the hall, do not forget about the warm-up. For warming up, 10 minutes of a treadmill, exercise bike or jump rope will be enough. As soon as you feel that you are slightly sweating, you can proceed to the main part. After training, do not neglect stretching, it will alleviate muscle pain the next day.