Exercises for the upper back. Top workout for girls in the gym

the main goal: increase in muscle volume
Type of training: split
Required level of fitness: middle
Number of workouts per week: 4
Necessary equipment: barbell, dumbbells, exercise equipment, blocks
Target gender: men and women

When putting together an up/down split training program, people often make the following mistakes:
1. Too many sets per muscle group
2. Too many isolation exercises
3. Lack of variety in training the same body part

When developing this training program, we tried to avoid these mistakes and provide each muscle group with a sufficient level of hypertrophy stimulation. The program will work best for those athletes whose training experience exceeds 6 months. If you have been bodybuilding for more than 3 years and are close to reaching your muscle growth limit, then this program most likely will not bring you tangible benefits.

Workout #1 for the lower body

The exercise	Approaches	repetitions
	2 warm-up and 3-4 workers	12-15 (warm-up), 6-8
	2-3	10-12
	3-4	6-8
	2-3	10-12
	3-4	6-8
	2-3	10-12

As you can see, this workout consists of at least 17 sets, which will take you about 45 minutes to complete. You can do a maximum of 23 approaches, the implementation of which is desirable to lay in 60 minutes.

Upper Body Workout #1

A minimum of 16 sets, which should take 35 minutes to complete. Maximum 22 sets, which should take 50 minutes to complete.

Lower Body Workout #2

The exercise	Approaches	repetitions
	2 warm-up and 2-3 workers	12-15 (warm-up), 10-12
	2-3	10-12
	2-3	10-12
	2-3	10-12
Standing up on toes in Smith's car	2-3	8-10
	2-3	12-15

Minimum 14 sets and 30 minutes of time. Maximum 20 sets and 40 minutes of time. How is it different from workout #1? Less volume training and leg curls in the machine have been replaced by lunges with dumbbells back.

Upper Body Workout #2

The exercise	Approaches	repetitions
	2-3	to failure
	2-3	10-12
	2 warm-up and 2-3 workers	12-15 (warm-up), 10-12
	2-3	10-12
	1-2	10-12
	1-2	10-12

Minimum 12 sets and 30 minutes of time. Maximum 18 sets and 40 minutes of time. How is it different from workout #1? Less volume of training, plus a slightly different set of exercises.

Weekly lesson plan

This split was designed to be a 4-day split, so ideally you should train on the following schedule:
Tuesday – Upper Body Workout #1
Wednesday - rest day
Thursday – Lower Body Workout #2

However, if circumstances do not allow you to train 4 times a week, or if you do not have time to recover, exercising on such a schedule, then the 3-day version of this split will suit you:

Week 1
Monday – Lower Body Workout #1
Tuesday - rest day
Wednesday – Upper Body Workout #1
Thursday - rest day
Friday – Lower Body Workout #2
Saturday and Sunday - rest days

Week 2
Monday – Upper Body Workout #1
Tuesday - rest day
Wednesday – Lower Body Workout #1
Thursday - rest day
Friday – Upper Body Workout #2
Saturday and Sunday - rest days

Working weights in exercises
The rep ranges prescribed above must correspond to a certain amount of weights:
6 reps - approximately 85% of 1 rep max
8 reps - about 80% of 1RM
10 reps - approximately 75% of 1RM
12 reps - about 70% of 1RM

Working weight progression
The first 2 weeks of training for this program are "test": during this period, you must determine your working weights. From 3 weeks you begin to engage in full dedication.

Increase the working weights in heavy basic exercises ( squats, deadlift, bench press on a horizontal and inclined bench) after you can complete the specified number of repetitions in all approaches with the same weight.

After 6 weeks of full-time training ( weeks 3 to 8), followed by a "unloading" week.

"Unloading" week
This is the time of rest from hard training. This stage is necessary in order to give your body a chance to fully recover and your nervous system to rest in order to avoid overtraining, reduce the likelihood of injury and increase motivation.

As for the working weights, they should not be reduced. Reducing the volume of training ( total number of approaches) will suffice.

To accelerate recovery, improve protein metabolism and maximize muscle growth, each major muscle group (for example, chest, back, legs) should be trained no more than once every 2-3 days, but no less than once every 4-5 days - in other words, .

Based on this principle, most modern training programs recommend splitting the muscles of the body into top and bottom - the so-called "double split" - and train each of these groups twice a week. At the same time, the exercises of the program themselves can be performed on simulators.

The principle of alternating workouts

The double split and division of the exercise program into the upper and lower parts of the body allows you to optimize the mechanisms of muscle recovery and the production of hormones important for its growth. While the muscles of the upper half of the body are recovering, you are actively training the lower, and vice versa.

Optimal is 4 workouts per week and alternating exercises up-down-up-down. If you do not have the opportunity to train on weekends, you can do 3 workouts per week, alternating the weeks themselves. In this case, in the first week you train the upper body twice, in the second - the lower body twice.

Upper body exercise program

The first two exercises of the upper body training program are the most difficult - they involve performing 3-4 sets with low reps and long rest periods. The following two exercises are recommended to be alternated from workout to workout.

The last two exercises, which work the biceps and triceps, are recommended to be performed in 1-2 sets with a high number of repetitions and short rest. You determine the number of approaches yourself, depending on fatigue. You can also vary the exercises to work out the muscles of the hands.

The above training program is performed twice, on Monday and Friday. On Wednesday, the training for the leg muscles (exercises of group A) from is repeated. The very same exercise program for the lower body will be presented next week of our guide.

Warm-up rules

Limit your warm-up and cool-down cardio to a total of 10-15 minutes. If you want to "dry" the muscles and increase the relief, then the best solution would be either to allocate a separate day for such training, or to combine it with evening strength training.

Before each strength exercise, 2-3 warm-up sets are performed, which are not taken into account in the program table and in the training diary. Optionally, you can perform a warm-up on the simulators, gradually learning to shift the mechanics of the barbell exercises you know to a different plane.

Home for beginners - ten basic exercises for the abdominal muscles and tips on how to perform them.

Exercises on simulators

Block and machine training isn't that bad - it can even be more effective than free weight training. It is enough to understand which of the basic exercises underlies the exercise on the simulator, as well as to be able to consciously involve the key muscle group in the work.

The advantage of the simulator is both increased safety (you cannot “drop” the working weight on yourself), and the ability to train muscles from different angles. Unfortunately, most trainees do not know how to use these advantages correctly - however, they are not doing well with the barbell either.

Why not a basic program?

The main disadvantage of the basic training program, on the principles of which the first weeks of the Beginner's Guide were based, is that a low number of repetitions (only 5-7) and a high working weight significantly increase both the risk of injury and the chance of developing chronic overtraining.

Suitable either for those who train with a personal trainer who controls the exercise technique, or for those who work out with working weights of no more than 70-80 kg. Upon reaching this milestone, for safety reasons, it is recommended to switch to more “sparing” workouts.

***

The "double split" program is one of the most effective in terms of muscle growth and easy to perform consistently. It can include both three and four workouts per week, and the exercises of the program can be optionally replaced with their counterparts in the simulators.

These activities help strengthen your muscles, back, chest and shoulders, so you can safely go out in a tank top.

A stunning figure is not the only goal to pursue when attending training. Many famous personalities (for example, Jessica Biel and Michelle Obama) have good muscle mass. Thus, they clearly demonstrate that the upper body should not be forgotten.

In the circle of amateurs, there is often talk that doing strength exercises with an emphasis on the upper body contributes to the growth of muscles, like in Arnold Schwarzenegger. In the case of women, this is in principle impossible, which is due to the physiology of the fairer sex and the genetic predisposition to the contours of body parts. If you do not do bodybuilding all the time, then you can not worry about a fundamental change in physique.

The characteristics of the female body are such that their testosterone levels are ten times lower than those of men. Some girls have elevated levels of the hormone, which contributes to a rapid set of muscle mass, but with an emphasis on the chest, back and arms, they do not take on the form of the "Hulk" type. Therefore, in order to ensure an attractive figure, it is necessary to focus on the biceps, triceps, deltas and spinal muscles. If you neglect the last aspect, then in any case you can get great benefits for the upper body.

There are a number of reasons why this training program will be effective.

1. Strengthening of bone tissue

An important role is played by such processes as remodeling and osteogenesis - they contribute to the adaptation of the body to increased loads as a result of an increase in body weight, changes in the structure of bones or the elimination of deformed bone tissue. Building muscle mass is stressful for bones, which are the basis for fibers, but at the same time a new stimulus for strengthening, which will positively affect the density of hard formations. As a result, the risk of osteoporosis and fractures is reduced.

1. Connective tissue

Bones are connected by ligaments, tendons and cartilage. When weakened, the connecting elements fall into the risk zone. Strength training helps prevent emergencies by strengthening tissue in the spine, elbows, hands, neck, wrists, and shoulders. This results in effective damage prevention.

UPPER BODY STRENGTH EXERCISES STRENGTHEN CONNECTIVE TISSUE IN THE ELBOWS, SHOULDERS, NECK, SPINE, WRISTS AND HANDS, IMPROVING JOINT FUNCTION AND THEIR STABILITY. EXCELLENT INJURY PREVENTION

1. Muscle growth and fat burning

Physical exercise destroys adipose tissue and simultaneously increases lean body mass. When viewed from the side of metabolism, a high ratio of muscle mass to adipose tissue is considered ideal. In athletes with an active metabolism, metabolic activity increases, the rate of fat oxidation increases, and the need for energy increases, the indicator of which is calculated in calories. Thus, building muscle mass contributes to the rapid burning of fats and calories.

1. Muscle mass gives confidence

It is necessary to look at a good figure from the point of view of psychology. Girls with a perfect upper body traditionally have high self-esteem, which has a positive effect on their mood and career advancement. In one American scientific journal, the results of an interesting study were published at one time. During the experiments, the experts found that training program in gym it has a better effect on the figure than periodic walks in the fresh air (although such activity still produces a more beneficial effect than constant gatherings in front of the TV).

1. Everyday life

For many people, sports are associated with constant victories, but powerful arms and a strong back cannot be discounted - this will help when doing the chores. Girls with pumped up muscles will easily carry purchases home, will be able to move small-sized furniture and even move. A physically healthy person always dominates society, because he is independent.

Your actions

IN THIS SPLIT WORKOUT THE FLEXORS AND EXHENSORS GET EQUAL SHARE OF THE LOAD

The principle of the split-training program is traction and bench presses. They are designed in such a way that the flexors and extensors carry the same loads:

• Workout "A" involves performing pressing movements to engage the pectoral muscle, which acts as the main driving force. In parallel, there are loads on the triceps, shoulders and trapezius muscles - they act as support.
• Workout "B" involves pulling exercises. Branched muscles that cover the back are involved in the work. The program also involves the activity of the muscles of the top (have a diamond shape) and the center of the back, and the muscle responsible for straightening the spine - it covers the area from the neck to the lumbosacral region. Small muscle groups are involved in the training, combined with biceps.

Each workout program for girls performed with an interval of 1 week, while the pause between sessions is 3-4 days. The entire course lasts about a month and a half, and in between exercises, focus on the lower body.

Workout A

Superset:

• dumbbell bench press in a supine position (10 times in 3 sets);
• push-ups on the uneven bars (12 times in 3 sets);

Superset:

• dumbbell bench press in a standing position (10 reps and 3 sets);
• dumbbell bench press in the direction of the chest (12 to 3);

Standard execution:

• tilt push-ups (15 x 3 sets)
• bench press with dumbbells in French style (8 repetitions of 3 cycles).

Workout B

Pull-up with a reverse grip, after which a superset is performed:

• oblique dumbbell row (3 to 10);
• dumbbell press with an emphasis on biceps (3 to 10);

Superset:

• thrust to the face (8 reps with 3 sets);
• breeding dumbbells in different directions in a sitting position with an inclination (8 times 3 times);

Classic exercise:

• traction of weights in the supine position (6 times in 3 sets).

Performing exercises according to given programs guarantees you a perfect figure!

Strength training not only carves out a figure with beautiful smooth transitions, they increase the level of the testosterone hormone. This male hormone helps not only to pump up the right muscles and give an exciting appeal to the body, but also to cope with the load. And she is weighty.

Of course, if the purpose of training in the gym is to work on relief, and not to improve health and maintain physical fitness. Although, no doubt, the last motivation is no less important and also requires effort and self-control.

Regardless of what prompted the girl to step over the threshold of the gym, classes must be supervised by an instructor, according to an individual, well-designed training program.

But not everyone can afford a personal trainer, so there are approved training schemes-programs for girls of different levels of sports training and different effects on muscles.

The right program is a plan that works

where to start training?

The principle of trying everything and immediately leads to nowhere, like the first training to failure. It's not a woman's business to exhaust yourself to the limit. Instead of progress, you can easily overload your muscles by getting carried away with excessive sets and repetitions or training with excessive weights.

Caution and gradual increase in load is the first condition for future success.

Secondly, you need to start implementing the training plan with a general developmental set of exercises for all muscle groups. After getting used to the workload in 2-4 weeks, they will prepare for serious training. The third is to master the technique of performing exercises on simulators, otherwise you can get injured without achieving the desired result. Finally, it is useful to keep a personal diary, where to note what is planned to be done, how many times and, if weight is assumed, which one.

Beginner girls should not start classes on a split program, even if they are tempted to immediately start pumping up one or two “necessary” muscle groups.

Warm up first

Start with a warm-up

Even if you want to fly up to the projectile and, without wasting time, proceed to the "pumping" part, this is unacceptable. There is an immutable rule - to start training on the program of any level with a warm-up. It is a mistake to neglect it, considering it an unproductive pastime. It will provide warming up of the ligamentous apparatus, muscles and joints, thereby protecting against injuries.

First, warm up in the cardio zone. 10 minutes shown followed by "uphill" on (ski) is fine too. By simultaneously using the hips, you can quickly get in shape on it. Pulse up to 100-120 beats / min. as a result of aerobic exercise for the benefit. Due to the influx of oxygen, blood supply to the muscles occurs, and cardiovascular and metabolic activity increases.

Stretching is an important part of the warm-up

good stretching is the basis of proper exercise

Dynamic stretching is needed to give elasticity to the muscles and mobility of the joints. Training them before the main workout helps to achieve the required range of motion of the arms, legs, and the greatest depth of squats. Usually these are simple tilts to the sides and forward, rotation of the arms, shoulders, lunges. It takes 8-10 minutes in time.

Stretching for a specific muscle group is also performed before the first approach when changing exercises.

How many sets, how many reps...

It all depends on the chosen program and the level of preparedness of the girl. It also matters which part of the body is preferable to train - the lower or upper. The muscles in the body of a woman are unevenly distributed, there are more of them in the lower zone, it is easier to progress there. To develop the chest and shoulders you need to strain more.

Another important factor to take into account is physiology.

Two weeks after menstruation, the body is much stronger than in the following days.

The intensity of exercises on and lower body, as well as quantitative indicators of approaches and repetitions, must be varied. This cycle of loads is called microperiodization.

Those who take into account the natural mechanism and observe sports periodization achieve powerful and lasting results.

Whatever relief is provided for beginners, classes in the gym are not a school physical education lesson in the preparatory group. There are other goals here, and you need to tune in to high-volume training with a short rest. This applies to both fitness and strength training. Underworking (light weights, few exercises, sets and repetitions) is equal to marking time, neither inflated buttocks nor abs will appear.

The average numbers are: 5-6 sets, each with 10-15 reps. On light training days, the number of sets is 3-4. For those who start training for the first time or come to the gym after a long break, there is a rule of fifteen repetitions.

You need to start with such a weight that you have enough strength for 15 repetitions for the first approach.

And do not do more than two approaches a day. By the next lesson, you will see how the muscles respond to the load. If you don’t get very sick, it is advisable to conduct a series of training sessions with the same load. The next approach to add after a few sessions.

Pauses between sets are small - 30-60 seconds. With severe fatigue, the rest period is allowed to be slightly increased, but the training cannot be reduced. Over time, the pauses decrease. The creation of new muscle fibers (anabolism) requires a large amount of exercise with an oxygen debt. The normal state is if the last exercises (subject to the correct technique) are really difficult to perform, but not to the limit - it is impossible to bring the muscles to microtears.

What is a "base" and why is it useful

basic exercises help to work out the maximum number of muscles

A complex effect on the body is provided by the work of many muscles. Giving yourself an hourly “multi-profile” load is much more useful than an isolated one or two muscles. Biceps or chest can be pumped if everything else is already on the level. Therefore, local training is not for girls. Body building begins with basic, multi-joint exercises, allowing you to simultaneously work out the maximum number of muscles. This is the basis of strength training (the word "base" came from bodybuilding, and there from powerlifting). There are three such exercises:

with a barbell on the shoulders for the lower body. The squat has the highest sports rating. The following muscles are included in the work: buttocks, quadriceps, adductors of the femur, rectus and oblique abdomen, long muscles of the back. Mastering the rules of execution is a prerequisite.

Bench press to strengthen and tighten the chest. When working on a horizontal bench, the middle muscles of the chest are involved, on an inclined bench - the upper ones. With a wide grip, the extreme sections are loaded, a narrow grip corrects a sunken chest. Best of all, the golden mean is slightly wider than the shoulders. The first set is warm-up, with light weight, the next 3-4 sets include 7-12 reps. Weight is selected individually. The weight rises on the exhale, falls slowly on a deep breath.

The most important for muscle development are the last 1-2 reps of the last set.

simultaneously for the top and bottom, including the buttocks. This is a universal exercise performed with dumbbells or with a barbell in three variations: classic, sumo, on straight legs (the best exercise!). It is enough for girls to lift 12-15 kg, nothing more. It is better to start with 5kg, doing 5-10 squats in 3 sets.

At the initial stage, they have many advantages:

• physiology; movements are consistent with the anatomy of the osteoarticular apparatus;
• energy saving; less energy consumption due to the redistribution of muscle load;
• a set of muscle mass in a shorter period; a high cumulative load contributes to a faster strengthening of the ligaments and joints.

In the program for beginners, basic exercises are given 80-90% of the training time. This is the main tool for the development of muscles, the foundation for building a muscular frame.

About programs and methods

Gyms abound with shells. It is impossible to independently determine the program and choose exercises for a person who does not know all the intricacies of training. Even an experienced instructor may not immediately get to the point and ideally describe the training regimen in each case. Much is adjusted individually, empirically. But popular methods have already been worked out, they can be safely guided by coming to the gym.

Step by step weight loss program

losing weight correctly

This is the entry level, designed for three classes per week.

The first day

Warm up on a treadmill, 5-10 min. Jogging with is necessary to combat extra pounds. The pace of running is slow, with excess weight, they start with a fast step. Gradually, at the same speed, increase the distance.

Special warm-up before squats (warm-up approach) to warm up muscles and ligaments with light weight 15 times (so as not to strain).

Squats. Start with two, then do three approaches. Working weight is selected individually. For example, with some weight they squatted 15 times, and the 16th was no longer possible ... This is the weight that is needed. Landmark - the sensations in the next workout.

Raise the pelvis while lying on your back. Descents and ascents alternate. During lifting, the feet rest on the heels. A month (twice a week) to work out the exercise without weight, 10 repetitions, 2-3 sets with pauses of 3-4 minutes. Then go to the power version with weights on the lower abdomen (once a week). The working weight is gradually increased until it is possible to lift it 10 times. Do 4 sets with 5 minutes rest in between.

Dumbbell press on an incline bench while sitting. Raising (exhaling) and lowering (inhaling) two dumbbells at the same time. The technique is practiced at low weight. Overloading is dangerous, you can dislocate your shoulder. Perform the same 2-3 approaches. The number of repetitions and weight by strength. If 12 kg will eventually be taken - excellent.

The working weight and the number of presses are selected for a weak hand.

Twisting on an incline bench. We make cubes on the stomach - we swing the press, performing concentrated bending. Two exercises - for the upper and lower (below the navel) press, 2 sets and 12 repetitions each. A month later, the same is done with weight on the chest - 1 time per week.

Ab exercises do not remove belly fat. This is achieved by overall weight loss.

• Stretch: shoulders, triceps, abs, buttocks, thighs.

Second day

• Treadmill.
• Special stretching before the bench press.
• Bench press (a scheme similar to the bench press). A narrow grip forms the muscles that push the chest.
• The thrust of the horizontal block (with preliminary special stretching). When pulling the handle of the simulator to the stomach, exhale, while retracting - inhale. Scheme 2/3, weight up to 12 kg.
• Stretch: triceps, pecs, lats, biceps.

Day Three

• Treadmill.
• Vertical block pull to the chest or pull-up in Graviton. The last exercise is more effective. With the help of a counterweight, push-ups and plump ones are much more comfortable. The latissimus dorsi and biceps are loaded. Exercise is useful for scoliosis. Scheme: 2/3 to 10 pull-ups.
• Lifting dumbbells from a seated position on an incline bench. Biceps are forming. Movements are smooth, without jerks, lowering is slower. The number of approaches is from 2, working weight is up to 10 kg.
• Bench press on a vertical block simulator to the bottom. Triceps are being developed. Weight up to 10 kg, 2/3 approaches. A useful exercise for those involved in swimming, basketball, gymnastics, badminton.
• Stretch: triceps, biceps, lats.

After the end of the workout, to restore muscle glycogen and additional insulin formation, you need to eat a sweet fruit or drink 200 ml of grape juice.

Video: How to lose weight on your own in the gym?

Weight gain program

weight gain exercises for skinny people

Rare skinny girls come to the gym for biceps. Most are concerned about the convex shape of the buttocks, elastic hips,. These places are the focus of training.

The sequence of exercises (there are seven of them) is as follows: on the press, lumbar, buttocks, legs, upper body.

Preference is given to working with free weights (barbell, dumbbells), not on simulators. In order to gain muscle mass, three training options are practiced, which can be alternated with two visits to the gym or performed three days a week. Warm up and stretch by default.

Option A

1. Twisting (on a Roman chair, incline bench, on the floor, on the upper block of your choice): 3/10-19 times;
2. Trunk tilts (back extension in the simulator,): 3/10-19 times;
3. Squats with a barbell (behind the shoulders and on the chest) or dumbbells: 6-12 squats in 4-5 sets (start with 2-3);
4. Push-ups (wide grip from the floor or on the simulator - chest press): 3-4 / 6-14 times;
5. Reduction of hands with dumbbells from a prone position on a horizontal plane (on the "butterfly" simulator, in a crossover): 3-4 / up to 15 times;
6. Pull-ups with a block to the chest or pull-ups behind the head with a wide grip: 4/8-15 times;
7. Pullover on straight arms (work with a cable in the upper block) or with dumbbells lying down: 3/12-15 times;

Option B

1. Raising the legs (in the hang, sitting in the simulator with emphasis on the elbows): 3/10-19 times;
2. Deadlift (forward bends with a barbell on the shoulders, classic with dumbbells): 4-5 / 8-15 times;
3. Lunges (with dumbbells, barbell, while walking): 4/8-15 times;
4. Barbell / dumbbell presses (from the chest, from behind the head while standing or sitting): 4/8-12 times;
5. Push-ups at the back of the bench: 4/10-15 times;
6. Bending the arms with dumbbells behind the head (French bench press) standing or sitting: 3-4 / 10-15 times;
7. Mahi arms to the sides from the hip to the horizontal (with dumbbells) 3/10-15 times;

Option C

1. Twisting lying on the floor with legs thrown over the "pedestal": 3/10-19 times;
2. Tilts on straight legs with dumbbells or a barbell on the shoulders (deadlift): 4/10-15 times;
3. Squats with two dumbbells or weight between the legs: 4-5 / 10-15 times;
4. Dumbbell (barbell) bench press lying or sitting in the simulator: 4-5 / 8-15 times;
5. Thrust of the lower (horizontal) block: 4/10-15 times;
6. Sitting vertical block pull alternately narrow and reverse grip: 4/10-15 times;
7. High thrust (lifting dumbbells / barbells to the chin while standing): 3 / 10-15 times.

Under the condition of proper nutrition, in 2-2.5 months, stubborn ones build up to 4 kg of muscle.

For advanced girls

1. Warm up;
2. Twisting to the pelvis: 5-6 / max. number (before burning in the press area);
3. Hanging leg raises: 5-6/max. number;
4. Squats with a barbell (on both surfaces of the thigh, buttocks): 5/10-15 times;
5. Deadlift: 5/10-15 times;
6. Thrust of the upper block (on the muscles of the back): 5/10-15 times;
7. Bent Over Row: 5/10-15 reps;
8. Bench press, narrow grip (on arm muscles): 5/10-15 times;
9. Lifting the bar for biceps: 5/10-15 times;
10. Mahi dumbbells to the sides (on the shoulder girdle in a complex): 5/10-15 times;
11. Pulling the bar to the chin: 5 / 10-15 times.

For beginners

beginner program

The first month of training is the hardest. Still weak muscle tone, the cardiovascular system not prepared for sports loads, excess weight that interferes with exercise ... Therefore, the entry into the working mode is gradual, according to an adaptive scheme. So, on the first day they do one approach with a minute rest in between, in the second - two approaches and with a reduced pause for recovery up to 50 seconds. From the third day the program has been running without changes.

• Cardio load (treadmill, elliptical trainer,) - 10 min.;
• Warm-up with stretching - 10 minutes;
• Hanging knee lifts on the horizontal bar: 3 / up to 20 times;
• Leg extension and flexion at the knees while sitting and lying down: 3/10-12 times;
• Women's barbell squats: 3 / up to 20 times;
• Retraction of the leg back (on a bench, in a crossover, block simulator): 3 / up to 25 times;
• Leg swings to the sides (with the cuff of the lower block attached): 3 / up to 25 times;
• Hyperextension (emphasis under the hips): 3/10-15 times;
• Pulldown of the vertical block to the chest (reverse grip): 2/10-12 times;
• Classic dumbbell bench press or folding hands on a "butterfly": 3/10 times;
• French bench press (dumbbell behind the head) sitting: 2/10-12 times;

After 12-15 workouts, they give rest to the muscles and recovery time up to 7 days.

Common mistakes newbies make at the gym.

Emphasis on legs and buttocks

strengthen buttocks and legs

Squat with weight on the shoulders (body bar, bar)- the best exercise for pumping legs and buttocks. The gluteal muscles work at the very bottom. When standing up, when the thighs become parallel to the floor, the quadriceps femoris muscles bear the load. Therefore, to pump up the buttocks and thighs together, deep squats with full extension are performed. Without weights: 3 / 20-25 reps, with free weights: 3 / 10-15 reps.

Lunges. They create the shape of the buttocks lunges forward. For circular fat burning, lunges back with alternating rise to a chair are useful. Without weight: 3/15 reps each with the left and right leg. With dumbbells or barbell 3/10.

Deadlift on straight legs (Romanian deadlift). With a flat bottom, exercise should be given special attention. It forms the back arch, develops the buttocks and develops the hamstrings. Without weights: 3/20-30 times. In the power version 3/10-15 times. If there are problems with the spine, the analogue is hyperextension.

Glute Bridge(tearing off the pelvis from the horizontal plane from the prone position). This is an isolation exercise for the buttocks. Without weights: 3/20-30 times. With a bar or barbell on the pelvic area: 3/10-15 times.

Split program for strong arms, shoulders, back

split program for advanced girls

Split programs are designed for girls who have been training for over two years. Split schemes are separate cyclically repeated workouts for muscle groups, separated by days.

The training begins with a visit to the cardio zone, followed by a warm-up approach to warm up the muscles.

Shoulder development:

• standing french press: 3/10-12 times;
• dumbbell bench press sitting on a bench with a back (grip from yourself): 3/10-12 times;
• Arnold press (with rotation of the wrists): 3/10-12 times;
• dumbbell pull to the chin: 3/10-12 times;
• lifting dumbbells to the sides and in front of you: 3/10-12 times.

Back development (wide grip):

• pull of the upper block to the chest and behind the head: 3/10-15 times;
• pull-ups: 3/10-15 times;
• bent over row: 3/10-15 reps.

Second day - development of hands

• pull-ups with a reverse grip 3/10 times;
• California bench press (with a turn of the elbow to the body): 3/10 times;
• standing barbell curl: 3/10 times;
• extension of arms while standing (on a cable simulator): 3/12 times.

The break between sets is extended - 2 minutes.

The main training time is 1 hour-1 hour 10 minutes.

Complete 3 day workout program

we connect the maximum number of muscles to work

Three times a week every other day - an optimized regimen for girls working out in a fitness center or "gym". The body needs to be given rest to recover, in addition, muscles grow precisely in a state of rest. The principle of the layout of exercises is based on the sequential loading of muscles. The choice of exercises is determined by their ability to involve as many of them as possible in the work.

Monday Tuesday)

• Warm-up (any cardio equipment) 10-15 minutes.

On the muscular corset of the back:

• Vertical block pull: 2-3/12 times, weight 10-15 kg.
• Horizontal block pull: 2-3/10 times, weight 10 kg.

For chest muscles:

• Breeding dumbbells lying down: 3/10 times, weight 3 kg.

For the relief of the hands:

• Lifting dumbbells for biceps: 3/15 times, weight 3 kg.

To strengthen the upper and inner thighs:

• Reduction of legs on the simulator: 2/20 times, weight 15-20 kg.
• Leg extension on the simulator while sitting: 3/12 times, weight 10-15 kg.
• Bending the legs on the simulator lying on the stomach: 3/15 times, weight 15 kg.

On the muscles of the lower back and buttocks:

• Hyperextension: 3/12 times.

For abdominals:

• Twisting: 2/12-15 times.
• Warm up on a treadmill or elliptical trainer for 15 minutes.

Wednesday Thursday)

• Warm up 10-15 minutes.

On the back:

• Vertical block pull: 3/12 times, weight 10-15 kg

For back and arms:

• Breeding dumbbells lying on the stomach: 3/10 times, weight 4 kg
• Bench press in the simulator (bench press): 3/10 times. Start without weight.

On the shoulder girdle:

• Dumbbell bench press from the shoulders up while sitting: 3/10 times, weight 3 kg

For thighs and buttocks:

• Leg press (replacement of squats for problems with the spine): 3/10 times. Start without weight.
• Plie squats (with a dumbbell between the legs): 3/15 times, weight 6 kg.
• Lunges (squat "scissors" with dumbbells): 3/20 times, weight 3 kg.
• Hyperextension: 3/12 times.
• (twisting): 3/15 (2/12) times.
• Warm up on a treadmill or (if you need to lose weight) up to 15 minutes.

Friday Saturday)

• Warm up 10-15 minutes.
• Vertical block pull: 2-3/10 times.
• Horizontal block pull: 2-3/10 times.
• Bench press in the Hammer simulator while sitting: 2/10 times.
• Leg press with different leg position 3/10 reps.
• Leg extension in the simulator: 3/12 times.
• Bending the legs in the simulator: 3/15 times.
• Straight-legged barbell row: 3/15 reps without weights.
• Smith machine lunges or hyperextensions: 3/12 reps.
• Twisting on a bench with an inclination down (on a fitball): 3/15 times.
• Warm-up on a stationary bike or treadmill (if you need to lose weight): up to 15 minutes.

This program is designed for three months, then a new complex is selected.

How long to practice and when to expect results

When training in the gym, everyone pursues their own goal: to lose weight, gain weight, build muscle or increase stamina. Accordingly, the results have to be evaluated according to various criteria. For example, if you wanted to build muscle mass and increase strength, a centimeter tape will show the result, the scales and a mirror will reflect the process of losing weight. By following the schedule of classes and proper nutrition the effort expended will begin to pay off in 6-8 weeks.

In continuation of the topic, I will list, in my opinion, the most useful types of exercises for the "upper body" and exercises for working out the "core muscles".
ATTENTION - not all listed exercises are available for beginners (AND people with certain physical limitations). For beginners in the gym, at first, you should do simpler versions of these exercises!

But since there are actually ten times more good exercises than good simulators, I will simply list the most famous of the most effective.

It is important to remember to remember about the health of the shoulder and elbow joints.

To reduce the risk of injuries to the shoulder and elbow joints, you need to remember about the balance of loads:

Physical activity shortens the muscles. Loading one of the muscle groups that perform a specific function, for example, moving the shoulder girdle forward - pectoralis major and minor, performing the bench press beloved by many, there is a danger of displacing the shoulder joint from a healthy position over time and even disturbing the posture of the thoracic spine, causing hypertrophied kyphosis. By the way, train the lats like &; antagonists&; thoracic (which is even anatomically incorrect) will not solve this problem, because the lats in a number of movements serve as synergists with the thoracic and also rotate the humerus inward. That is why it is important to remember about such exercises on the upper body of the body above the head.

This usually translates into over-extension in bench presses and horizontal presses in general, and exercises that turn the humerus inward, and a lack of pulls, and exercises that turn the humerus outward.

For a balanced load, you need to perform approximately the same volume:
- Vertical push (from yourself up, for example, bench press / dumbbell standing / sitting)
- Vertical pull (down to yourself, for example, pull-ups / pull-ups of the upper simulator to the chest with narrow / direct / reverse grips)
- Horizontal push (bench press on a straight / inclined bench barbell / dumbbell, push-ups from the floor / uneven bars)
- Horizontal pull (Row of the block sitting to the belt, pull of the bar / dumbbell in an inclination to the belt)

UPPER BODY

BREAST

HORIZONTAL PRESSES:
BENCH PRESS ON THE HORIZONTAL BENCH

Starting position - position yourself so that the bar does not touch the barbell rack, the forearms should be approximately perpendicular to the floor (not an axiom - it depends on the width of the grip).
Focusing on the marks on the neck, grasp it symmetrically.
Bring your shoulder blades together.
Squeeze the bar firmly, and pull it slightly in different directions. Feet should be firmly planted on the floor.
Having removed the bar from the racks, you should not immediately begin to lower it, first fix it above the chest, with the shoulder blades brought together strongly. Lower the bar to approximately the bottom of the pectoral muscles, until the neck touches the body, and then squeeze it in a straight line up with a powerful force.
When the bar is on your chest, your forearms should be vertical when viewed from both the side and the front.

PUSH-UPS
Unfortunately, it has a limitation for people with problems with shoulder joints.
Take a full breath, push your chest forward, and then lower yourself down slowly, without pausing at the bottom, push yourself up with a powerful movement.
The legs should be kept still.

BACK

VERTICAL ROD:
PULL-UPS AND ROW OF THE UPPER BLOCK TO THE CHEST

Squeeze your shoulder blades together before starting the movement. Pull yourself up to approximately the level of the collarbones, pausing at the top point, smoothly return to the starting position. At the top, the back should be flat, in no case should you slouch while doing pull-ups.
When training the latissimus dorsi, and other muscles of the upper back, it is very important to work in both vertical and horizontal thrust vectors.
Examples of vertical traction are pull-ups - Before starting the movement, bring the shoulder blades together. At the top point, the back should be flat, in no case do not slouch while performing pull-ups.

HORIZONTAL DRIVES:
ONE-HAND TILT DUMBELL ROW

During the exercise, the torso should be parallel to the floor, the back should be straight. Chest forward, perfect posture. in the starting position, the arm is straightened, inhale, take your shoulders back and, bringing the shoulder blade, lift the dumbbell up to the belt. Hold at the top for a couple of seconds, and then slowly lower the dumbbell to its original position.

ROW TO THE BELT ON THE SIMULATOR

SHOULDERS

VERTICAL PRESSES:
OVERHEAD PRESS
Tighten the muscles of the legs, abdomen, lower back, latissimus dorsi, inhale and squeeze the dumbbells up. Both hands, during the entire movement, should work symmetrically in relation to each other. It is strictly forbidden to bend your back and lean back.
After a short pause at the top, lower the dumbbells to the starting position.

STANDING DUMBELL RESTRACTION

Just remember about the specific exercises for the development of the "rotators" of the shoulder. For example, about such as L-dilutions, which have an extremely beneficial effect on the health of the shoulder joints.

MUSCLES OF THE ARM

The health of the elbows is also directly related to the balance of loads - as a rule, the elbows begin to hurt due to an exorbitant imbalance in favor of bench presses. And lying down a lot, for some reason this is an "unspoken tradition" in gyms. Triceps are involved in numerous pressing movements - bench press, standing press, incline bench presses, dips on the uneven bars, etc. get a pretty decent load, and often "finishing off" them with large volumes of isolating exercises is not only not productive, but often harmful to elbow joints

TRICEPS
EXTENSION DOWN TO TRICEPS ON THE UPPER BLOCK

ARM BICEPS
LIFT DUMBELLES FOR BICEPS

MUSCLES OF THE MIDDLE BODY

Oblique muscles of the abdomen transverse m. of the abdomen straight m. of the abdomen small and medium gluteal m.

"any complex movement begins with a contraction of the muscles of the core. Only after they are included in the work, the force is transmitted through the arms and legs to the barbell or dumbbells or is invested in the blow. "Weak center" sends "weak commands", therefore, if to increase results in strength exercises or to increase the impact, it is necessary to train the muscles of the core. ©

“Core training is all about strengthening a whole complex of stabilizer muscles that make micro-movements during exercise, where you need to constantly maneuver and maintain balance.
It is very important to follow the technique of performing exercises, this will avoid injuries and constantly progress.

HYPEREXTENSION

ABDOMINAL MUSCLES