The training program in the gym for girls

Most people to maintain their health, figure correction choose workout at the gym. This activity allows you to engage at any time, to work on the particular intended purpose. There are certain exercises for girls at the gym can help to lose weight or to gain weight.

The program of training in the gym for girls

Power load

Everyone who visits the gym right program that it will stick. Without it, your performance will be lower, and the result will have to wait longer. Plan your workouts in the gym for girls are made in accordance with the purpose of weight loss or weight gain. It is recommended that the first visit together with the coach, he will explain the technique of performing exercises, offer you individual training plan. The training program in the gym for girls when weight loss and set different intensity, work weight and diet.

Introductory training program in the gym

Get ready to achieve results quickly will not work: it will take more than a week. Effective course lasts at least 2 months, after which there is a significant result. For the first time compiled an introductory training program which will help to catch the rhythm, to prepare your body for more serious loads. If you do everything correctly, then further training will go easier. Based on the goal, the program will have some differences.

For weight loss

The woman pressed

The training program in the gym for girls does not begin with fitness, and diet. Weight loss will occur after the female body will get the calories in smaller amounts than their spending for the day. Perform all exercises you need to 3 times, 12-15 reps each. Break between sets should be no more than 40 seconds. Every lesson takes about 30-40 minutes. All cardio for the last 5 minutes and help to maintain a high rate of heart rate, which causes fat burning. Weight loss program in gym for women:

Day

1

2

3

• cardio (treadmill, stationary bike, orbitrek);

• hyperextension;

• torsion;

• again cardio;

• squats (with dumbbells 3-5 kg);

• bench sitting;

• cardio;

• attacks;

• pull the horizontal block;

• cardio.

• cardio;

• the rise of the legs in focus;

• deadlifts;

• cardio;

• vysalivaniya on the platform

• reverse push-UPS;

• cardio;

• link to the chest on the simulator;

• dumbbell bench press on bench (30 degree angle);

• cardio.

• cardio;

• torsion;

• hyperextension;

• cardio;

• squats;

• press the dumbbells up while sitting;

• cardio;

• pull rod in the slope;

• bench press dumbbell over head;

• cardio.

For mass

Exercises with dumbbells

Thin women to create beautiful forms you need to working out to increase muscle mass. They do not become masculine with huge muscles. In this case we are talking about the terrain, beautiful proportions and lack of body fat. In this program for the girls in the gym, no cardio, because the task to speed up the process of weight reduction there. Each variant perform 3-4 approach and 12-18 reps. The breaks between sets for 2 minutes, the duration of the entire workout is 40-50 minutes. The program for girls at the gym to put on weight:

Day

1

2

3

  • hyperextension;
  • torsion;
  • squats;
  • pushups with wide hand positioning;
  • the owner in «butterfly»;
  • thrust block for the head;
  • pullover.
  • the rise of the legs in focus;
  • deadlift on straight legs;
  • attacks;
  • dumbbell bench press from a breast sitting;
  • reverse push-UPS;
  • French bench press with dumbbells;
  • Mahi in hand.
  • torsion;
  • bending with a barbell;
  • squats with dumbbells;
  • the bench press;
  • pull the horizontal block;
  • pull-up narrow grip;
  • thrust rod to the chin.

Diagram of the basic program of training in the gym

Woman on treadmill

If you want to lose weight or to gain weight, but there is a desire to bring the body in tone, given the terrain, it uses the base system. All exercise programs are carried out 12 times (at least 10), 3 sets each. Weight must be selected individually to have enough forces on all workouts. The duration of such training from one hour to one and a half maximum. Going to classes without the necessary pass, or to build a beautiful body will not work. The program plan like this:

Day

1

2

3

  • torsion;
  • hyperextension;
  • squats with dumbbells;
  • the thrust of the upper block for the head;
  • push-UPS wide grip;
  • leg extension in the simulator;
  • pullover with dumbbells;
  • bending the legs in the simulator.
  • reverse push-UPS;
  • the rise of the legs in focus;
  • dumbbell bench press standing;
  • pull-up narrow grip;
  • extend hands over head;
  • raising the legs in the simulator;
  • the leg exerciser;
  • the donkey raises with dumbbells.
  • hyperextension;
  • torsion;
  • deadlifts with dumbbells;
  • dumbbell bench press standing;
  • squats;
  • attacks;
  • pull the horizontal block;
  • leg raises on incline bench.

The circular cycle of training for the girls in the gym

The lady shakes her hand

The name method is received because all the exercises from the plan are executed one after the other without rest – this is one round. This type of training helps to maintain a high heart rate that promotes fat burning. Fit well circular training, if you need to remove the belly, hips and reduce body fat. Here is an example of a circular program of training in the gym for the girls:

1-I:

  • torsion;
  • dumbbell bench press sitting;
  • attacks;
  • pull the horizontal block;
  • bending the legs in the simulator;
  • leg extension in the simulator;
  • breeding dumbbells lying;
  • reverse push-UPS.

2:

  • the rise of the legs in focus;
  • hyperextension;
  • squats;
  • dumbbell bench press standing;
  • thrust block for the head;
  • raising the legs in the simulator;
  • the leg exerciser;
  • thrust in the slope.

3rd:

  • crunches with legs 90 degrees;
  • pull the upper block to the chest;
  • deadlift on straight legs with dumbbells;
  • the leg press platform;
  • dumbbell bench press on a bench at an angle of 30 degrees;
  • Mahi hands in the parties with dumbbells;
  • extension, on the triceps with the upper block;
  • pullover.

All done in 12-20 repetitions with a maximum break of 10-15 seconds one after another. Training you need to perform 6 laps (4 for beginners). On the last 5th and 6th circle are allowed longer breaks. Before performing the compulsory warm-up laps for at least 5 minutes on the cardio. The practice should last about 1.20 hours, the rest between rounds is 3-4 minutes.

Exerciser for the muscles of the arms and chest

Gym exercises for back

Few women would yourself a massive the back, so exercises for this body part are often used in order to strengthen muscles. This is especially important if there is a tendency to the development of scoliosis. To strengthen the back, you can use 3 main exercises that will help to work out all muscle groups. For any girl enough hyperextension, traction, and the upper horizontal unit.

Hyperextension

Performed for flushing the extensors of the back in the lumbar region. Especially useful for girls with sedentary work or, conversely, when spending the whole day standing. In the gym should be a shell to execute hyperextension, the scheme of exercises is this:

  1. Take your position in the simulator so that the edge rested against the hip, the pelvis must be outside.
  2. Scroll down, keep in the back was a small deflection, not kroglice back.
  3. Lift the body until the back forms a straight line with the legs. To rise above the impossible.

Pull the upper block to the chest

The exercise is analogous to pull-UPS wide grip, which the girls perform difficult. Using the simulator pumped latissimus dorsi muscle. Technique is this:

  1. The hands grip the handle of the simulator.
  2. Pull the bar to your chest with your hands and your back, reducing the blade.

Pull the horizontal block

Used to strengthen the widest muscle, diamond-shaped, round. To perform there are several types of simulators with ropes or handles. But the technique remains the same:

  1. Hold hands so that the back muscles have been stretched.
  2. Thus to hold the housing need exactly, do not bend.
  3. With the help of the back muscles pull the arm to the belt, the housing remains stationary.

Abdominal exercises at the gym

The load on press

Girls always want beautiful flat tummy, which can show on the beach. It should be understood that this is achieved not only with the crunches, you also need the right diet, because you must first get rid of fat. For the strengthening of the abdominal muscles, you can perform the classic and side crunches, exercise «Planck».

Twisting

This is a classic exercise for getting six pack abs. It is important to understand that the need to raise the hull up, and you must stretch the head to the pelvis, to get not lifting your body through the muscles of the waist, and the maximum voltage of all departments of the press. With proper technique will be pumped all the needed muscle departments.

Lateral twisting

Technique exercises will help to strengthen the obliques. The principle of twisting the same, but you need to stretch the elbow on the opposite knee. Such mechanical movement would involve the lateral abdominal muscles. As before, we need to raise the body, and reaching to the pelvis, straining the stomach. The girls need to take into account that the lateral twisting can visually make your waist wider, so making them should be strictly dosed.

Strap

This is the best exercise for girls when they want to make a flat stomach, without relief. The advantage of straps is that the burden on the stomach and contributes to static does not increase, and the strengthening of the abdominal muscles. Technique is this:

  1. Take your position as if you’re about to do push-UPS, just don’t be on his hands and elbows. Is they must be directly under the shoulders.
  2. The body should be one straight line together with legs, any deflections do not need to do.
  3. Fix this position for 30-40 seconds. With the consolidation of the press, increase that time.

Video: programme for the gym

Each program of training in the gym for girls is developed to improve the body where it requires. An important factor for effective training is the compliance schedule and equipment exercises. For violation of such training effectiveness is greatly reduced. Below are video tutorials which will help girls to avoid mistakes.

Entry level

Strength exercises for women at the gym

Gym workouts for weight loss

A comprehensive program of training in the gym