Exercises for different muscle groups for women. A set of exercises for the whole body for girls at home

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 build the right muscles and give the body an exciting appeal, but also 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 indulgences are 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, 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 jointly pump up the buttocks and thighs, 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 is an optimized regimen for girls who work 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 endurance. 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.

Keep in mind that muscles develop in different ways. So, cubes on the stomach appear much later than the biceps on the arms. Many changes are generally difficult to notice quickly by eye. But patience and hard work will be rewarded. It happens that some exercises performed are chosen incorrectly and hinder the achievement of the expected result. Then you need to adjust the program and keep moving forward. Make training an integral part of your life and the result will come.

This workout program for girls at home will help you lose weight and build a beautiful figure. Isn't this the dream of every second girl? Let's start training.

What can you do at home

The body of a girl is slightly different from a man's. And not at all what you think. We are talking about biochemical metabolic processes.

In the body, testosterone is responsible for muscle anabolism, and some estrogens are responsible for fat anabolism. When a man loses his masculinity through drinking beer, a passive lifestyle, testosterone levels in his body fall and estrogen levels rise. A beer belly appears, fat begins to be deposited on the hips and buttocks. The figure is rebuilt according to the female type.

When there is a lot of testosterone, the body keeps in good muscular shape.

Girls also have their own level of male hormone, but it is 20 times lower than that of a normal man. This level is not enough to build a huge muscle mass, but it is enough to tone the muscles and develop strength (albeit not to the male level).

And therefore, the training of a girl is different from a man's. Maybe it contains the same exercises (although there are many that men do not do), but they are performed with different weights and a different number of times. Both in the gym and at home, the training programs will be similar.

At home for girls, a fat burning workout may consist of the following elements:

• Aerobics.
• Classic cardio.
• Circuit training with or without light weights through gymnastic exercises.
• Yoga, by the way, also helps to burn fat and achieve harmony!

At home for girls, all the conditions for classes are created - the only obstacle is your laziness!

Consider the most interesting options separately.

Circuit training for girls

One of the best options is workout for girls for weight loss. People like to say fat burning workout at home. Few people understand what it is to burn fat, how it generally happens. Most people rely on exercise. First you need to have willpower and put a lock on the refrigerator! This is the main rule!

Circuit workouts at home for weight loss may contain a mixture of crossfit and dance, for example. Here are some exercise options that you can use to train.

Jump Squats

Do 10 squats with your arms outstretched in front of you. At the top point, when your legs are already straight, jump up. Use the springy effect at the bottom point, do not extinguish it. It is very comfortable.

You can do these squats in the morning every day, increasing their number to 30.

A more difficult option is jumping out of a squatting position, hands on the floor. When moving up, raise your arms above your head.

Throw knees to the chest lying

Stand on your hands as if you are going to do push-ups. Don't worry, it's not about push-ups!

Spread your legs wide, lift your pelvis up. Take turns pulling one or the other knee towards your chin or chest. Do everything at your pace. You can do this exercise immediately after jumping squats.

Do 10-30 intense movements for each leg.

The main remark: we work with a cross - the right knee goes to the left side of the chest, the left knee - to the right.

Skipping rope or jumping on toes

If you have high ceilings and a jump rope, use it. If the conditions are not so good - just jump on your toes. Alternate right and left foot, do 3-5 jumps on each leg in turn.

Put a stopwatch in front of you and jump for 60 seconds. This can be done after the previous exercise.

Back fold

After the jumps, we bring the heartbeat back to normal and lie down on our back (lay some comfortable rug). And we perform the simultaneous lifting of the body and legs. You can bend your knees and touch them to your chest. Do this 10-30 times.

For those who find it difficult to make a fold, you can perform a body lift paired with a leg raise:

• We raise the body once - we lower it.
• Immediately after this, we raise our legs - we lower them.
• We raise the body with a simultaneous turn of the elbows and torso to the right knee, lower it.
• We raise our legs.
• Repeat lifting the body with a turn to the other knee.

From these 4 elements, an exercise will be formed, which we will call “complex twisting”.

Lying pelvic lift

This exercise is also called the glute bridge. We lie on our back, arms along the body are extended and lie on the floor with palms down. The legs are bent at the knees. Raise your pelvis as high as you can, then lower it back down. Do this 10-30 times.

Lifting the pelvis upside down

Now turn over on your stomach, stand on your elbows and socks. With the effort of the pelvic muscles, we lift it high up and lower it to a straight line with the rest of the body. 10-30 times.

Pulling the leg back

We stand on our elbows, like last time, and on our knees. Take turns moving back and up each leg. 10-30 times for both legs. Then you can put weights on your legs.

Scissors from a prone position

Lie on your side, lean on your elbow. The second hand rests on the floor in front of you. Raise your leg up. We do this 10-30 times and turn over to the other side.

There are many more exercises and their options, which can consist of a workout program for weight loss at home. But you can try these first.

If you can do all these exercises in one cycle, starting with 10 repetitions, and repeat 2-3 such cycles with a rest of 120 seconds, you will burn a decent amount of calories.

The workout program for girls at home does not have to include all of these exercises, nor does it have to be done in the form of a superset or a circle. You can take a break of 30 seconds between each exercise. It is important that you sweat, get tired. If you didn't break a drop of sweat during a workout, it's a bad workout. Moreover, you definitely will not be able to burn fat from such training. To lose weight, you need to sweat.

Cardio

The jump rope indicated in the last section is also a cardio element. But classic cardio is an exercise bike, a treadmill, an ellipsoid, perhaps a stepper.

Do you have anything from this house? Fine! 40 minutes of work on a heart rate of 120-125 beats.

Do you really want to lose weight? Try interval elements.

Interval training at home is a good weight loss option for girls.

For example, you are pedaling on an exercise bike. Set a bigger load, accelerate to the maximum possible rhythm and keep this speed for 20-30 seconds, then reduce the load and continue pedaling at a slow pace, restoring breathing and heart rate.

Ligaments on the press

Use the following basic ab moves as supersets:

• Lifting the body lying down with legs bent at the knees.
• Alternate leg raises.
• Simultaneous leg raises.
• Raising the body with legs raised up.
• Twisting lying.
• lying down - stretch your arms and try to get them to the heel, twisting in the lower back. The right hand tries to reach the right heel, the left - the left.

Aerobics

Open the Internet, enter "aerobics video course" and carefully repeat what is happening on the screen.

What is good aerobics:

• You are positive, make rhythmic movements to the music
• You sweat, your heart speeds up to 120-130 beats per minute
• You lose weight and get leaner with every workout!

Aerobics is great for burning fat at home. It lasts about an hour, during which time up to 400 calories are consumed. Do not be too lazy to get to the pool - water aerobics burns up to 700 or more calories during the same time. Almost 2 times more.

For more variety, buy a fitness hoop - you will twist it on your belt. You can also take a step platform. Then you can do step aerobics.

Using dumbbells and weights

Training at home is difficult to imagine without dumbbells or weights. They lie in a corner, pleasing to the eye. I want to take them and work with them. And if there are no dumbbells, then you won’t force yourself to do it.

You can do aerobics with dumbbells. You can systematically do various exercises, such as breeding, bench presses, squats, lunges with dumbbells.

A weight loss training program for girls with dumbbells, for example, may look like this (circular version):

1. Dumbbell bench press for 15 reps.
2. , you need to do the same in 15 repetitions
3. Dumbbell bench press from behind the head, the same number of times.
4. Bending arms with dumbbells stand - the same amount.

Rest until the pulse is restored.

1. Squats with dumbbells - 1 set of 15 reps
2. Lunges with them, the same number of times
3. Incline with dumbbells and Romanian or deadlift 15 times.
4. - also 15.

Rest until the pulse is fully restored

Well, after the press. You can do a bunch of 7-8 exercises, where every 2 will be connected in a superset. We have already talked about this above.

As for weights, you can put them on your arms and legs and perform any exercises that you did without weight. Thus, the load on the muscles will be greater, and, therefore, the training is more effective.

Programming principles

Workouts for girls at home should consist of different exercises.

Any weight loss program should include cardio before and after the main workout. After cardio, the most difficult exercises should go, for example, on the legs. Then come the chest-back and arms-shoulders. You can complete the workout with a press.

It is more difficult for men to work out at home - they need weights. But for girls, small dumbbells and intensive work of 7 sweats are enough to lose weight. The female body is slightly different from the male.

You can do the same complex several times a week. You can separate workouts by muscle groups - but this is more suitable for gaining mass and creating a good relief. To lose weight, it is better to use circular training.

In the simplest case, for weight loss for women, in general, the usual cardio and diet are enough. But with this training regimen, fat will simply go away, and the shape of the muscles will practically not change. If you want to not only lose weight, but also pump up, use cardio in a dosed manner, be sure to perform exercises for specific muscle groups.

For more complex goals - you need to draw up an individual program in each case.

We take into account nutrition

Many begin to practice, a month passes - there is no result. And even worse - the weight is growing!

What's the matter? What about food, have you changed your diet in any way? No. And that is exactly what needs to be done! Eat less fast carbohydrates and fats, replace unhealthy foods with healthy ones, eat a balanced diet and do not overeat. Here lies the magic key to success.

Working on your body is harder than playing checkers. You can "get into the kings" here only through regular classes. Training three days a week in a month and a half will give a tangible result. It is important not to force events, but also not to slow down, increasing the load gradually. Training for beginners should involve all muscle groups, so the body will quickly get used to regular exercise.

General training rules

From the first lessons it is very important to learn how to perform the exercises technically correctly.

Replacement exercise

When the muscles are used to the load and you do not feel discomfort during the exercise, it becomes easy for you - it's time to replace it with another one, with the same muscle groups. So that the muscles continue to be effectively loaded.

This usually happens every 3-4 sessions (microcycle).

Any training program for girls should be changed at least once a month.

Projectile weight and magnification

The weight with which a person trains is called working weight. A beginner picks up a small weight for himself, with which he can perform the exercise with great effort 15 times, and the 16th time he cannot. Having made two approaches, in the next workout, you need to assess the condition of the muscles:

• if they don’t hurt, we slightly increase the load;
• if the muscles hurt, it makes sense to skip the exercise until the next workout so that the muscles have time to recover.

You need to work with such a weight that it is difficult for the last repetitions, but the execution technique remains correct.

In this 6-week training cycle for girls, weights are deliberately not indicated:

1. Initial training is different for everyone.
2. Different muscle groups are not equally developed (someone may have a weak back but strong legs and vice versa).

Lesson duration

The training lasts 1 hour. A beginner manages to do 3-6 exercises during this time. Almost all of them are done in 3-4 sets of 8-12 times (3-4 * 8-12).

Between approaches - smaller and exercises - more, pauses for rest are obligatory, but not more than 7 minutes, so that the muscles do not have time to cool down.

When practicing 3 times a week, there should be one free day between them, which is necessary for muscle recovery. Each lesson should contain a complex for working out a rested muscle group, last no more than 1 hour, of which 10 minutes are allotted for warming up, 45 for the strength part and 5 or more minutes for the final workout and stretching.

First of all, it is important:

• master the correct technique for performing exercises;
• accustom the body to regular physical activity (especially joints and ligaments to strength exercises);
• increase muscle tone and strength;
• prepare the basis for further increases in workloads.

ON A NOTE!

A training diary, in which you can schematically record the exercises performed with the number of hikes, repetitions and weight, will allow you to track progress in loads.

IMPORTANT!

For the most effective training, girls need to take into account the phases of their menstrual cycle, changing the load:

• in the first week (menstrual) - stretching is best; need light exercises; reduce the load on the press and legs;
• in the second (postmenstrual) - strength training with maximum load, training for speed and endurance;
• in the next two weeks (ovulation and premenstrual phases) - fat burning and cardio workouts are most effective.

A set of exercises

This training program will be effective if the body is fully restored.

• Complete sleep.
• Balanced diet - for weight loss, enhanced in.
• The use of sports supplements in an article about.

From the first to the third week

The first two weeks you should not increase the weights in the exercises, but on the third it is worth adding a little weight in the first three exercises of each workout.
Day 1 (legs, shoulders, abs)

Day 2 (back, chest, triceps, abs)

Day 3 (focus on cardio, back, legs, arms, abs)

Fourth to sixth

When replacing exercises with new ones, it is important not to increase the weight of the shells. The change in the direction of the load connects the stabilizing muscles that were not working before. Take the time to choose comfortable weights in each of the exercises, starting with the minimum.
1st day

1. Platform leg press 3-4*8-12 all for replacement;
2. Leg curl (on the biceps of the thigh) on the simulator 3-4 * 8-12;
3. Lower leg in the simulator, sitting 3-4 * 8-12;
4. Lifting up dumbbells (military bench press or Arnold bench press), sitting 3-4 * 8-12;
5. Lifting dumbbells to the chin 3-4 * 8-12;
6. To the previous one, add the bar for 3 minutes (you can do it with short breaks).

2nd day

3rd day

1. Easy run 30 minutes;
2. Deadlift 3-4*8-12;
3. Leg extension on the simulator 3-4 * 8-12;
4. Extensions with or without weight 3-4*8-12;
5. Lifting dumbbells (for biceps) alternately, sitting 3-4 * 8-12;
6. Super set: bending on the Roman bench 12 times + after each approach the plank 1 minute. 3 such approaches.

In subsequent training cycles

• if it’s easy, increase the working weight in the approaches without compromising the execution technique;
• if it is difficult (stagnation is felt) - replace the exercises with similar ones;
• for lagging muscles, you can add 1 exercise in 1 of the days, but no more;
• and always look for new exercises for the muscle group being worked on.

Choose the weight yourself, so that you feel muscle failure in the last approaches.

GOOD TO KNOW!
The cyclic training program for girls in the gym is primarily aimed at changing the direction of the load, and only then at increasing the weights in the exercises. This, without large dumbbells and barbells, ensures the effectiveness of the set of exercises. However, muscle pain is an integral part of the training and indicates the development of muscles.

Increase the load gradually, and enjoy training. Then, in a matter of months, you can become the owner of a strong and slender body with beautiful shapes.

We are waiting for your questions in the comments!

Other entries

In order to make the figure ideal, uniform loads on all muscle groups are necessary.

The exception is the problem areas that are on the body of almost every person, the load on them should be even stronger. A set of exercises for different muscle groups will allow you to evenly “pump” 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.

A short set of exercises for muscle groups for girls with dumbbells

You can perform these exercises at any time of the day. To keep the body in shape, it will be enough to give them at least 15 minutes a day. In summer you can practice outside.

To perform a short set of exercises for muscle groups, you need to have dumbbells, a positive attitude and comfortable clothes for training. A feature of this complex is that each exercise involves 8 muscles at once. In addition, all actions in this set of exercises for different muscle groups are performed in a row, without interruptions, which allows you to burn even more calories.

Before training, you need to do a little warm-up - walk or run for a few minutes, warm up the muscles of the arms and legs, and after that proceed to the exercises.

• Lunges. Stand straight, in the hands of a dumbbell. While inhaling, we lunge on the right leg diagonally, the left knee looks at the floor. We lower the body and sharply, straining the press, press the left hand to the chest. We do a lunge with the left foot. This is one repeat. Perform 10 repetitions. The exercise involves the muscles of the back, shoulders, arms, buttocks and legs.
• Lunges to the side. We put our hands with dumbbells in front of us, the abs and buttocks are tense. We take a wide step to the side, while simultaneously turning the body and toe of the foot in the same direction. The muscles of the arms, thighs, chest and abs are involved.
• Squats. We stand straight, hands with dumbbells are lowered. While inhaling, we squat shallowly, pulling the pelvis back as if you are trying to sit down. As you exhale, rise on your toes, bend your arms and press them to your shoulders. The muscles of the whole body work. This exercise is one of the most effective. It must be performed at least 10 times.
• Another important exercise in a set of exercises for a muscle group for girls is push-ups. We lie down on the floor, emphasis on the palms and knees. Straightening your arms, lift your knees off the floor and raise your right leg. We return to the starting position. We do this 10 times for each leg.

A set of exercises for muscle groups at home

Many devote almost all of their day to work, so there is no time or energy to visit the gym.

But do not despair, there is a special set of exercises for muscle groups at home. It is no less effective than training in the gym.

Exercise for the press and waist - "bike". We lie down on our back, raise our legs bent at the knees 45-60 degrees above the floor. The lower the legs are lowered, the stronger the effect of the workout. We begin to rotate our knees, imitating cycling. This exercise should be done for 1-2 minutes without interruption, after which you should stop briefly and do another approach.

A set of exercises for muscle groups for girls necessarily includes exercises for beautiful breasts.

For this, ordinary push-ups are suitable, and you can perform them, leaning on your knees, placing your hands on a chair, or even pushing off the wall, depending on your physical fitness. You need to do push-ups at least 20 times.

A simpler exercise is to stand up straight, feet shoulder-width apart, hands in front of you. Bring your palms together at chest level and press them against each other. This is how the muscles of the arms and chest are worked out.

Of course, every woman dreams of an attractive figure. Given that in recent years, attractiveness has been understood as a rare combination of feminine forms and the path to beauty is long months of work on yourself at home or in the gym. The second option involves the availability of free time, financial resources and a certain amount of self-confidence. If the gym does not suit you, it does not matter: there is an effective one at home. For women who have not played sports before, it will be a sure way to get the desired shape in the comfort of their own apartment.

Push ups

Many girls hate push-ups since their school days. This is not surprising: in physical education lessons, a rare teacher monitors the correct execution of classical exercises. Most simply let students do squats, push-ups and lunges - and as a result, squats lead to an increased risk of knee injury, lunges do not bring any effect, and push-ups ... Pupils simply do not know how to do push-ups. And even those who have already achieved significant success in sports in adulthood sometimes cannot complete even a couple of repetitions of this simple exercise for women. So what's the deal?..

For some reason, it is believed that push-ups train the arms. Take a break from this massive misconception and remember: they train not the arms, but the muscles of the chest and abs. To return from the push-up to the starting position, you need to use the muscles, and not just straighten your elbows, heaping the full weight of your own body on them. Ready?..

How to do push-ups

Get on all fours and spread your palms so that the distance between them is greater than the width of your shoulders, and your hands should be in line with your shoulders. Close your legs and lift them up to lean only on your toes and palms. Lower your torso until a couple of centimeters remain between your chest and the floor, then straighten your elbows and return to the starting position.

During this exercise for women, the hips should always be raised and the body tense.

Plie

The second name of this exercise is "sumo squat". It can be done with dumbbells (deadlift), however, for beginners, it is better to start with the simplest version that does not require additional equipment.

A simple but amazingly effective movement to shape and strengthen the lateral muscles of the buttocks. Do it more often, and coupled with toned buttocks, you are guaranteed.

Stand up and spread your legs wide. Feet should look in different directions. Lower your torso by bending your knees until your thighs are parallel to the floor. Hold this position and then slowly raise your torso back to the starting position.

French Triceps Press

If it seems to you that exercises for women at home should be limited to training the muscles of the abs, chest and buttocks, take a closer look at your hands. Well, if you admire long fingers and thin wrists, but how do your hands look taller? Do you choose clothes with sleeves just because your shoulders and forearms seem very plump (note: this happens with "skinny" ones too)? Ladies who have complexes about their forearms often buy dumbbells and try to "pump up" the biceps. This is the wrong move, since completely different muscles are responsible for the appearance of the upper arms - triceps, for the training of which there are separate exercises for women. You can perform them at any time, as these simple movements do not require much effort.

Proper press technique

For the French triceps press, take a pose that is typical for classic lunges. The heels should rest on the floor. Bend over your forward knee and raise your arm with the dumbbell up and back so that the top of the dumbbell is facing the ceiling. Raise and lower your arm 30 times on each side. The optimal weight of the projectile is one kilogram.

Step-up

This movement is not always included in standard home exercises: women in gyms are asked to work with step platforms or benches in order to perform it correctly. However, the presence of special equipment is in fact completely optional; it is enough to have a stable solid object at home, on which you can safely lean with your whole body. A reliable stool will fit, for example. In extreme cases, you can use upholstered furniture like a sofa.

Step-up is designed to train the gluteus maximus muscles, as well as the muscles of the back of the thigh. It visibly tightens the buttocks and allows you to give the legs a more slender outline. In addition, quadriceps are actively involved in this exercise for women, since in the process you need to straighten the knee under resistance.

How to do step up

Stand in front of a step or stool and place your left foot firmly on it. Tightening only the muscles of the left leg (and secondarily the body), raise the torso until the leg is absolutely straight. Lower your torso back down until your right foot touches the floor and repeat.

It is important that the body is tense all the time, and the chest is straightened. Maintain balance by avoiding excessive leaning forward or backward.

Bridge

This is the name of not only a gymnastic figure, but also a simpler physical exercise in terms of technique. The bridge is ideal for "pumping" the buttocks. In addition, the regular implementation of this element will keep your back healthy and avoid pain.

Lie on the floor on your back, bend your knees and plant your feet firmly on the floor. Raise your hips so that your torso forms a straight line from your shoulders to your knees. Hold this position, then lower yourself back to the starting position.

Plank with arm raise

It is enough to tear off one hand from the floor in the “plank” position for an effective exercise to acquire a new, even more powerful effect. This variant of static muscle tension improves posture and body muscle strength, makes you feel better, appear taller and feel sincere self-confidence.

Start in a push-up position, but at the same time bend your elbows and lean not on your palms, but on your forearms up to the elbow. The torso should form a straight line from the shoulders to the ankles. Tighten the press and maintain the current position of the hips. Raise your right hand straight in front of you, and when raising your hand, the shoulder blades should be retracted back and down. Hold the modified plank for 5-10 seconds, then lower your right hand and raise your left.

Shoulder stand

The best exercises for women at home are based on yoga asanas. As you know, yoga works wonders in terms of restoring the physical and mental harmony of a person, maintaining a balance between the inner and outer world. In addition, inverted positions can significantly reduce the unpleasant effect of "orange peel" that appears on the buttocks with cellulite. Experts recommend doing a shoulder stand, or at least lying down for five minutes with your feet up against a wall, every night before bed.

Lie on your back and lift your legs and buttocks off the floor. Keep lifting them up and behind your head until your toes touch the floor. Place your hands under your back for support and straighten your legs in the air, creating a straight line from your shoulders to your ankles.

Remember to keep your neck relaxed during the shoulder stand. Try to hold this position for at least one minute, then slowly return to the lying position on the floor.

Complete workout

In order to set the main "female" muscles a good load, perform the entire complex of the above exercises. Each of them must be repeated ten times and a total of three sets. Between different positions and movements, it is advisable to carry out cardio intervals (running or walking in place, jumping rope), and not to rest, since only constant movement and alternation of strength training with cardio elements can guarantee you quick and satisfactory results. In addition, for women, maximum calories are only burned when combined with endurance training.

If you want to focus on a specific problem area, choose the exercises you like and include them in your routine. It is good to alternate dynamic elements with static tension (for example, go from plank to push-ups or vice versa; from exercises on the press - to the stand on the shoulders or vice versa). The main thing is not to forget that the human body is constantly improving, which means that soon it will need more intense and complex loads.