A set of workouts for all muscle groups is the basis of a weight loss program in gym for girls If you strictly follow the recommendations, the exercises will help you cope with excess weight and make your figure slim and fit. Any woman will benefit from such a training set, carried out with her own weight or additional weights. Find out about the correct selection of the program, features and correct methods of performing exercises.

Training program for girls

Those who want to lose weight quickly will need a special exercise program. It contains recommendations on the correct load on muscle groups, working on problem areas and building an ideal body. Workouts for girls should be done over the entire body in one hour. Losing weight for women suggests that in addition to sports, you also need to pay attention to the nutrition program. It is worth giving up fried, fatty and smoked foods, and observing water balance and introduce more protein into your diet.

How to make a training plan for a girl

A properly constructed plan gives results within a month. It is worth remembering that the body does not easily tolerate changes - it adapts only when unusual, stressful conditions are created. external conditions. It is necessary to eliminate the main mistakes of athletes: too light a load and insufficient effort in training. To form beautiful forms, you need to work hard and a lot, giving the body more and more stress.

The last repetitions of the exercises are especially difficult for girls due to short rest breaks. A correct personal plan contains the following points:

1. Identification of large muscle groups, selection of a pair of target training methods.
2. Carrying out work with repetitions and complexes.
3. Classes twice or thrice a week.
4. Inclusion of exercises to work out the maximum number of muscle groups.

Training program for beginner girls

Introductory exercises on simulators for beginners deserve special attention. Beginners should choose a gradual increase in load. In the first week, conduct two classes, in the second - three, and after a month - up to five. The body will get used to the load, the desire to play sports will not disappear, and the prepared body will have enough of this period for restorative rest. Due to the gradual increase in the load during training, the muscles will be evenly loaded, there will be no “distortion” in the pumping of body parts - it will be evenly toned and beautiful.

A ready-made training program includes rules for beginners that should be followed to make it easier to practice and get the desired result faster:

• pay attention to your pulse, do not allow shortness of breath to occur;
• use the calculator on coaching websites to calculate the optimal weight to strive for;
• a high average heart rate results in intense burning of fat reserves;
• to warm up, choose running, exercise bike, jump rope;
• reduce your daily caloric intake by at least 400 kcal.

What type of workout to choose for weight loss

The coach must choose the right type of training. The main types are cardio and strength training. A weight loss program in the gym for girls produces the maximum effect when combining strength techniques with cardio approaches. You can also choose the right direction for losing weight this way: to stay in shape if you don’t have a lot of excess weight, it is better to rely on cardio training; if you have significant excess weight, exercises with weights are necessary.

Circuit training

Circular training helps burn fat, lose weight and give your body definition. The approach of the program is as follows: complete one exercise, move on to the next without rest, and continue until the end of the set. After a short rest, it is repeated the required number of times. The weight loss program sets the goal of burning fat, has a high level of complexity, and is designed for experienced athletes.

During the class, work is carried out on all muscle groups, with increased interest in the hips and buttocks, which tend to accumulate fat faster than other parts of the body. An approximate weight loss system schedule includes the following exercises (optional):

• twisting at an angle;
• weighted lunges;
• extension, bending of legs;
• push ups;
• hand lifts with weight;
• leg lift;
• hyperextension;
• squats with a barbell.

Fitness program

To keep your figure in order, regain weight after childbirth, or if you want to lose weight, a fitness training program for girls is suitable. Simplicity and ease of direction in terms of loading gives an advantage over gym. During classes you can relax, enjoy stretching your muscles and maintain your figure. Fitness is not suitable if you need to lose a large amount of excess body weight - only intense exercise using heavy weights and fat-burning activities will help here.

Fat burning complex

The hardest is considered to be a fat-burning workout that combines strength and cardio exercises. When it comes to strength training, you should give preference to multi-joint movements that help you work on parallel muscle groups and burn calories. Independent exercises with individual weights form muscle relief and force the body to produce hormones that promote fat burning. The weight loss routine consists of squats, lunges, deadlifts, push-ups and bench presses.

Cardio allows you to achieve enhanced fat burning. Optimally connect power loads with jogging, riding an exercise bike, and exercising on an elliptical. Sample weekly plan for fat burning:

1. Leg press, Romanian deadlift, gravitron, dumbbell press, push-ups, plank.
2. Running on the treadmill, planking, burpees, punching an imaginary punching bag.
3. Deep wide steps, leg raises, Romanian deadlifts, kettlebell lifts, lat pull-downs, leg raises.
4. Rest.
5. Plie squats, dumbbell lunges, hyperextensions, leg curls, butterfly hands, glute bridges, crunches, toe raises.
6. Slow cardio on the treadmill.
7. Rest.

Power loads

The strength training program for girls is distinguished by maintaining muscle tone, tightening the skin and elasticity of the body. The complex actively develops muscles and burns a layer of fat even after training. Strengthening the muscles of the body occurs from top to bottom - from pumping the arms and chest, back muscles and abs, buttocks and thighs, ending with the load on the legs and legs.

To create muscle definition without increasing volume, work is carried out at fast or medium speed, with each exercise repeated 15 times. Between repetitions, you can rest for up to three minutes, and you need to repeat the approaches three times. The most effective force methods:

• push-ups on the legs or knees;
• spreading hands with weights;
• twisting;
• squats;
• lifting, leg extension;
• lunges.

Cardio training

A cardio training program for girls helps develop endurance, train the heart muscle and lose excess weight. Exercises reduce the number of fat cells, remove the sides, and make the body beautiful in the photo. To get results, cardio training should last at least 30-40 minutes. The effect of cardio exercises is short-lived; calories are burned only during direct exercise. It is better to exercise on simulators three times weekly, using the following techniques:

• exercises on an exercise bike, ellipse;
• jumping using a skipping rope;
• swimming.

Split training

The best option After six months of classes there will be split training. It involves working on two muscle groups. At one time they can train: calves with oblique abs, back with arms, chest and shoulders. You can start split classes if you have free time, otherwise there will be no effect. The attitude is also important - if you miss classes, then later you will not be able to catch up with what you missed, you will have to start all over again.

It is ideal to exercise every other day, doing up to 15 repetitions of exercises in a couple of approaches. An increased number of repetitions while reducing the weight lifted will help you lose weight. Sample split training program according to schedule:

1. Monday – legs, buttocks, abs are trained. Exercises – squats, lunges, Romanian deadlifts, leg presses and raises, crunches.
2. Wednesday – back muscles. Raises, block rows, weight lifting, dumbbells to the waist, hyperextension.
3. Friday – chest, triceps, shoulders. Push-ups, bench press and dumbbell flyes, arm raises, kettlebell extensions.

Exercise equipment

A special training program addresses the most problematic areas. Particular attention is paid to working out the abs, buttocks and thighs. Due to the characteristics of female physiology, a significant amount of fat and excess weight accumulates there, which is difficult to get rid of. Weight loss complexes for girls include: training with weight lifting (dumbbells, barbells, weights), own weight, exercise equipment or auxiliary accessories (jump ropes, step platforms).

Warm-up

Warming up before class is important. It warms up the muscles and joints, prepares the body for work, and saturates the cells with oxygen. Warming up helps to avoid microtraumas after exercise. The warm-up program lasts up to 15 minutes - during it it is good to perform rotational joint movements, run, squat, push-ups and bend in different directions.

A mandatory cool-down is carried out in the same way - it stretches the muscles, makes them flexible and elastic, and does not contribute to the accumulation of heaviness. To finish your workout, run a little and do some stretching. It’s useful to just lie on the mat, do a couple of yoga asanas, relax and normalize your breathing. This is useful for all athletes, especially beginners.

Basic exercises

Building a beautiful body in the gym includes basic exercises for weight loss on exercise machines for girls. Classes are included in the mandatory daily program. You can choose from the following types:

• squats, plie squats, on one leg;
• wide, deep steps with weights (can be made more difficult by connecting steps in a chain);
• lifting dumbbells;
• pull-ups;
• block thrust;
• barbell push-ups;
• deadlift, Romanian;
• twisting;
• dumbbell press;
• hyperextension;
• spreading your arms out to the sides with weight.

Exercises for problem areas

A complex for problem areas will help you lose accumulated fat on your buttocks, legs or stomach. For tangible results, it is worth combining training with proper nutrition - it is better to reduce the calories consumed. To choose exercises, you need to determine your body type - if losing weight is difficult, then you should add cardio at a moderate pace to strength training. When losing weight quickly, you can get by with strength training alone.

It is useful to conduct circuit training - classes in supersets or trisets. Fast weight loss can be achieved by training with a surge of energy in the muscles of problem areas, performing the tension phase in the last approaches. For effectiveness, it is recommended to do a sequence of basic techniques and isolation (target) ones.

Leg workout

Basic and isolation exercises include leg training. The technique of creating beautiful, slender legs and firm buttocks is carried out three times weekly. Exercises should be changed every six months to enhance progress. The result appears after a month. Losing weight in the legs is only possible with an integrated approach - exercises stimulate blood circulation, make the whole body toned and beautiful.

When training your legs, you need to warm up and stretch, and after completing the exercises, do an additional load (run slowly for half an hour or walk quickly). Repeat the program up to 10-12 times:

1. Make squats more difficult with dumbbells or kettlebells.
2. Lunges with weights, chain of steps.
3. Weighted plié – Squat down with your feet wide apart.
4. Glute bridge - lifting the buttocks from a lying position, placing your legs on an elevated surface.
5. Abdominal pumping – repeat as many times as you can until the muscles begin to “burn”.

Upper training

Upper training for girls in the gym will help you work out your back, chest and biceps. It should be performed twice during the week, three sets of 12 repetitions. Approximate comprehensive plan for the hall by day:

1. Seated barbell push-ups, bent-over rows, seated shoulder-length lifts, French bench press, standing dumbbell raises to work the biceps.
2. Push-ups for triceps, lifting the body on a horizontal bar, gravitron, moving dumbbells to the sides, lowering dumbbells, lifting a block on the lower biceps.

For belly slimming

Isolated exercises for losing weight in the abdomen and sides are considered very effective. It is optimal to train the abs twice or thrice a week, performing each session 20-25 repetitions for several approaches. The correctness of the exercises is indicated by a tangible feeling of “burning” in the body. The simplest training elements for the abs and waist are twisting and lifting the legs off the floor.

It is advisable to work out parallel muscle groups of the press alternately - upper, lower, combined. Working on all areas at once will not bring desired result, but will only add fatigue, the body will take a long time to recover. The following schemes have been developed for the press:

1. For the upper abs - pumping the abs on an inclined surface, on a fitball, twisting at a block.
2. For the lower one - raising the legs with elbows or lying down, lifting the limbs on a fitball.
3. Combined – classic twisting, “book”.

Video about how a girl can lose weight in the gym

The exercise program in the gym for women and girls consists of a set of many elements and repetitions that should be performed correctly to get a beautiful figure. The following videos will help you understand the technique, telling you about the secrets of training in gyms and the success of circuit training. The materials show basic methods and explain the principles of their implementation to achieve quick and guaranteed results. After watching the video, you will understand the purpose of the classes and see new options for performing familiar exercises.

Circuit training program for women

Weight loss program in the gym for girls

I present to your attention a training program for girls who are beginners in the gym. The purpose of this complex is to prepare beginner girls who are going to the gym for the first time to do fitness or have taken a long break from training.

The most common misconception or myth among girls is that after visiting the gym they become masculine. The stereotype about girls turning into Schwarzenegger in a skirt after lifting weights or working out in the gym is ubiquitous. This is absolutely not true.

In practice, even guys find it difficult to become more masculine, given that they have a predominant male hormone, testosterone, and are more prone to gaining muscle mass. Therefore, girls, I guarantee you that visiting the gym will definitely not turn you into a man in a skirt. For this to happen, you need to spend a lot of effort, time and money on chemicals that are very harmful. And with regular training using your body’s own capabilities, you will only increase muscle tone, become slimmer and improve your health.

By working out in a sports club and doing strength exercises, you can slightly increase muscle mass, thereby increasing your metabolic rate, due to which excess fat will be burned more actively and unnecessary calories will be spent. This way you can lose weight and get rid of the fat that has always bothered you or simply not gain it.

With the help of strength training, you will strengthen your muscle corset, which will keep your figure slim and athletic.

To exercise in the gym, you need to keep a training diary in which to record your weight progress according to a pre-planned training program. You must always clearly understand what you need to do, how many times and what weight you need to use. Without a pre-planned training plan and having no idea about the technique of performing exercises, at best you may not get any results from the workout, and at worst you can get injured.

If you are just going to go to the gym or you have had a long break from training, then you need to do general developmental complexes for all muscle groups for the first 2-4 weeks. An example of such a training program for beginners can be found here. The first training plan is designed for absolute beginners and will help the muscles get used to increased physical activity and prepare the body for more serious training.

Now let's move on to the training program for girls for the gym

The program for beginner girls in the gym is designed for 3 classes per week, the main goal is weight loss. You need to visit the gym with a break of one day. That is, you can go to the gym on Monday - Wednesday - Friday. If excess fat If you have quite a lot, but you already have experience in sports and your body is sufficiently prepared, then you can include aerobic training (for example, running or cycling) in the complex on days off from visiting the gym. This will increase your calorie burn and speed up weight loss, but don't overdo it.

The first three phases of training for girls who are just starting to work out in the gym

Program for the 1st month of classes in the gym for girls

You need to train according to this program 3 times a week, with a break of one day between training sessions. In this program, the goal is not weight on machines and barbells, the main thing is technique and muscle work when doing exercises.

When you first come to the gym for your first workout, do cardio and warm-up as indicated in the program, in the same time range. For the first time, do the remaining exercises only one approach at a time. Take no more than a minute between sets.

The second workout should be more intense. You need to do two approaches in each exercise, and it is advisable to reduce the break to 50 seconds between approaches or even less.

The third workout should be complete, that is, do everything as written in the program for each exercise. You need to train according to this scheme 4-5 weeks(or conduct 12-15 workouts) and you need to take a break from training for 7 days.

Months 2 and 3 for girls new to fitness

Day A

Day B

This training phase is designed for 3 sessions per week according to the following scheme: PN-A, SR-B, PT-A, PN-B, SR-A, PT-B, etc. As in the previous phase, the first two workouts are carried out only one approach in each exercise. In the third and fourth workouts, you should do two approaches in each exercise, and, starting from the fifth workout, move on to the full range of these approaches.

Very important requirement: fully master the technique of new exercises.

Starting from the 8th workout, having made sure that the technique is correct, you can achieve failure in every last approach of each exercise (when working on the abs, this applies to all approaches!), that is, do it while you can, and stop when you simply no longer have the strength to do the exercise! Try to keep the rest time between approaches in the region of 50-90 seconds! Having completed 20-26 workouts according to this scheme, we go on vacation for 7-10 days! After rest, move on to the next phase:

Day A

Day B

Training in this phase is also carried out every other day three times a week according to the scheme: PN-A, SR-B, PT-A, PN-B, SR-A, PT-B, etc. Rest between sets should be no longer than 60 seconds. In each exercise, the last approach must be performed to failure, that is, as long as you can and do it. When training the abs, all approaches are performed to failure.

Special attention pay attention to the technique of doing the exercises. In lying leg curls and Butterfly hand raises, only one approach is performed, with the weight statically held immediately after the last repetition in the approach! If the weight chosen is too light and you can hold it for longer than 60 seconds, then in the next workout you should increase the weight.

After each workout, you can jog on a treadmill or on an orbiter for 10-15 minutes, with a pulse range of 120-130 beats per minute (this rhythm is optimal and safe for the heart). If your workout is weight loss, then after each workout you can work on cardio equipment for 20-30 minutes, starting from the very first phase. After passing this phase, you should rest for 7-10 days and begin new training, which is described below.

Many girls want to be slim and beautiful. A well-designed training program for girls in the gym works wonders and transforms the body. In just two or three months you can tighten your muscles, lose fat, and pump up your buttocks.

Training goals and program features

Girls come to the gym for different purposes. The training programs will depend on what the task is.

The goals of working out in the gym can be as follows:

• losing weight to achieve a comfortable weight;
• gaining muscle mass in certain places;
• preparation for the beach season;
• keeping the body in good shape;
• preparation for bodybuilding competitions.

Workouts for weight loss

Women's training and men's training differ in the level of load. But in in this case To lose weight, both sexes work hard, no concessions!

You always need to create different programs for beginners and those who have been practicing for some time. Any set of exercises in the gym for girls should be selected individually. Any fitness program should include an introductory period lasting from 2 weeks to a month.

To achieve your goal, you need to exercise 3-4 times a week.

For example, you can offer the following set of exercises for girls aimed at losing weight:

Day 2

1. Cardio 30 minutes at intervals.
2. Barbell squat, leg press, HAKK machine squat, plie squat - your choice. You need to do 3 sets of 20 repetitions.
3. Leg extensions in the simulator - 3 sets of 25 times.
4. Leg curls in the simulator - 3 sets of 25 repetitions.
5. Leg raises while sitting in a machine - 2 sets of 30 times.
6. Dumbbell lateral raises – 3 sets of 20 reps with light weight.
7. Running or other cardio – 15 minutes.

Day 3

1. Cardio 30 minutes at a medium pace without intervals.
2. Romanian deadlift, deadlift 4 sets – 20 reps each.
3. Hyperextension – 3 x 25 times.
4. Upper block row, you need to pull the bar behind your head - repeat in 4 sets of 20 times.
5. – 3 sets of 20 repetitions each.
6. Dumbbell curls – 3 sets of 20 repetitions.
7. Circuit training for the abs, as in day 1.

The exercises are done intensively, between approaches you can rest for 40–60 seconds, between exercises – 60–90 seconds.

If you want to build circuit training in the gym, you can choose 3 exercises and do them in a row. In one approach you will do exercise 2, 3, 4, for example, then rest for 60-90 seconds. Then do these exercises again 15–20 times. A total of 4 approaches can be performed.

Circuit training will be more effective for burning fat than classical approaches.

For girls, you don’t have to do exercises with a barbell for the sake of losing weight: you can replace them with exercise machines. But if you are going to spend power training, the barbell should be your best friend.

Training to gain weight

All conditions have been created for girls in the gym to build their bodies. You can build muscles, strengthen them, create relief. The training program for beginner female bodybuilders will look like this:

Day 2

1. Cardio – 15 minutes.
2. Leg press – do 4 sets, 10 reps each.
3. Leg extensions in the simulator - 3 sets of repetitions.
4. Leg curls while sitting in the machine - 3 sets of 10 repetitions.
5. Leg extensions in the simulator - 2 x 10 times.
6. Dumbbell lateral raises – 3 sets of 10 reps.
7. Cardio – 10 minutes.

Day 3

1. Cardio – 10 minutes.
2. Hyperextension – 3 x 20 times.
3. Bent-overs with a barbell - 3 x 10, or deadlifts, if you have good stretching.
4. Bent-over dumbbell flyes – 3 x 10.
5. Raising your legs while hanging or from a lying position, if the first option is difficult. Perform in 3 sets of 15 times.

Do not forget to eat as required by the rules for gaining muscle mass, otherwise training in the gym will not give the desired effect!

Keeping your body in good shape

Gym workout plan for girls to maintain physical fitness could be like this:

Day 2

1. Cardio – 15 minutes.
2. Leg press – 4 x 10 reps or Smith squats.
3. Leg extensions in the simulator – 3 x 10.
4. Breeding plus abducting legs in the simulator - a total of 4 sets of 2 for each exercise, 10 times.
5. Leg curls in the simulator – 3 x 10.
6. Dumbbell lateral raises – 3 sets of 10 reps.
7. Raising legs from a lying position – 4 sets of 20 times.
8. Cardio – 10 minutes.

Day 3

1. Cardio – 10 minutes.
2. Hyperextension – 3 x 20.
3. Romanian deadlift – 3 sets of 10 reps.
4. Pull-down of the upper block behind the head – 4 x 10.
5. Bent-over dumbbell flyes – 3 x 10.
6. Curls with dumbbells – 3 x 10.
7. Crunches on a Roman chair.

This gym training program for girls allows you to maintain strength and external indicators, all year round To be in the good shape. The main condition is not to increase weight. Then the muscles will not grow.

Among the exercises for girls, we can note the abduction and extension of the legs - the problem areas of the outer and inner thighs are trained.

Alternative training options

For a girl, in addition to a training program with simulators, there are many options for exercises. You can do circuit training by combining different exercises.

Weights play an important role in training for women. Various leg abductions with them, running and other exercises allow you to well load the necessary parts of the body.

Raising and abducting your legs can be done while standing on a fitness mat. You can alternate this exercise with something else. And yet, exercises for girls are best done on exercise machines - it’s convenient, saves time and better pumps the desired area.

You can simply do cardio for 45 minutes three times a week. Training for girls in this format will help you lose extra pounds.

In a gym, you can conduct CrossFit training - this is the optimal combination of exercise for weight loss, endurance and strength.

Tracking dynamics and changes in the program

Diary

To always be aware of your achievements, know what you did in the last workout and plan the next one, you need to keep a training diary.

It can be presented in the form of a table, you can schedule everything by day - whatever is more convenient for you. The main thing is that you have everything written down.

This is very convenient, especially when you have taken a break and want to continue training again. A good memory is great, but in a month you will forget how many times and with what weight you did a particular exercise.

If a trainer works with you, he should track the dynamics of your weights, the progress of your results, and changes in your body weight. If there is no coach, you need to do all this.

You also need to know the technique of the exercises you will do. Understand what each exercise is for in order to perform it as well as possible. The most difficult thing is to choose the optimal load.

Features of the first training sessions, load dosing

The very first workout should be easy, otherwise you will lose the desire to continue training. Muscles that are not ready for stress can become injured. Especially in the case of training for women, this needs to be taken into account. Although their body is more resilient than men's, it is more fragile.

In the first month, you need to carefully add weight, observing the girl’s condition. If training is easy for you, you don’t even sweat, it loses its meaning. If in the middle of a workout you find that you have no strength, the load is too much.

But if after training you go home absolutely exhausted, this is the right program! If your training program is focused on staying in shape, you may not be so tired.

Changing exercises

To achieve better results, it is recommended to change the entire program once a month or partially replace the exercises. Muscles get used to the loads, and then stop responding to them. If, of course, the load is removed completely, regression will begin. And with stable exercise, the weights stop growing, and so do the muscles. Something new is required.

You can also diversify the program in this way: once every 2 weeks, change one exercise to another. For example, today you did leg presses, and next time do lunges with dumbbells. Alternate this several times, then change these exercises to plie squats, do it for a couple of weeks.

Muscles love variety!

Main debates on the topic

Fear of over-pumping

A man's natural testosterone level is 15–20 times higher than a girl's. Nevertheless, even guys do not always manage to swing properly. What can we say about girls? Are you afraid that your biceps will become larger than those of your boyfriend or husband? You have no reason to worry, the hormone level is wrong.

It is testosterone that activates anabolic processes in our body. It is he who is responsible for muscle growth (together with growth hormone, of course, from which absolutely everything in our body grows).

Conclusion - exercise boldly, swing and don’t be afraid of anything!

Barbell or dumbbells: do girls need all this?

Since there is not enough testosterone in a girl’s body for pronounced muscle development, the question arises: should women lift weights, do bases, and try to pump up muscles like men?

Today you can meet girls who have more developed muscles than men. This result was obtained in an unnatural way. What can you achieve without doping: relief, a slight increase in volume, a good increase in strength and endurance.

And all these results will be given to you by dumbbells and a barbell. Basic and advanced exercises will help you become stronger. And calorie consumption and muscle tone at the same time will give you beautiful body!

If you want a minimum percentage of fat, you will need to radically change your diet and count every calorie. At the same time, preserving the protein component. Otherwise you will just lose weight.

How to eat if you go to the gym

The nutrition plan is simple and determined by the purpose of your training:

• Weight gain – BZHU ratio is on average 30, 20, 50%, respectively.
• Weight loss – BZHU 45, 35, 10%, respectively.
• Weight maintenance – BZHU 30, 30, 40%.

Should I drink gainers and proteins?

The bodies of men and women differ slightly from each other, from the point of view that the regulation of physiological processes is carried out due to the same hormones; the opposite sex has nothing new and unique in biochemical terms.

Why not take sports supplements? Girls also need amino acids, vitamins, proteins, and unsaturated fatty acids. They also need something to compensate for the loads received during training.

Most people choose to train in the gym to maintain their health and shape their figure. This type of physical activity allows you to exercise at any convenient time and work towards a specific goal. There are certain exercises for girls in the gym that can help you lose weight or gain weight.

Gym training program for girls

Everyone who goes to the gym needs a program to stick to. Without it, the effectiveness of training will be lower, and the result will have to wait longer. A training plan in the gym for girls is drawn up according to the goal: weight loss or weight gain. It is recommended to spend your first visits together with a trainer: he will explain the technique of performing the exercises, and make up a guide for you. individual plan training. The training program in the gym for girls for weight loss and gain differs in intensity, working weight and diet.

Introductory training program in the gym

Be prepared that you won’t be able to achieve results quickly: it will take more than a week. An effective course lasts at least 2 months, after which the result will be noticeable. For the first time, an introductory training program is drawn up that will help you catch the rhythm and prepare the body for more serious loads. If you do everything correctly, then further training will be easier. Based on the goal, the programs will have some differences.

For weight loss

A gym training program for a girl begins not with fitness, but with diet. Weight loss will occur after the female body receives fewer calories than it expends per day. All exercises must be performed 3 times, 12-15 repetitions each. The break between approaches should be no more than 40 seconds. The entire lesson takes about 30-40 minutes. All cardio exercises last for 5 minutes and help maintain a high heart rate, which provokes fat burning. Weight loss program in the gym for girls:

Leg raises;

Deadlift;

Stepping onto the platform

Reverse push-ups;

Chest rows in the simulator;

Dumbbell bench press (angle 30 degrees);

For weight gain

To create beautiful shapes, thin ladies need to exercise to increase muscle mass. They will not become masculine, with huge muscles. In this case we're talking about about relief, beautiful proportions and the absence of fat. In this program for girls in the gym there is no cardio load, because there is no goal to speed up the fat burning process. Perform each option for 3-4 approaches and 12-18 repetitions. Breaks between sets are 2 minutes, duration of the entire workout is 40-50 minutes. Program for a girl in the gym to gain weight:

Scheme of a basic training program in the gym

If there is no need to lose weight or gain weight, but there is a desire to simply tone the body and add relief, then the basic system is used. All exercises from the program are performed 12 times (at least 10) for 3 approaches. The weight should be chosen individually so that you have enough strength for the entire workout. The duration of such training is from an hour to an hour and a half maximum. It is necessary to go to classes without skipping, otherwise you will not be able to build a beautiful body. The program plan is as follows:

Circular training cycle for girls in the gym

The method got its name because all the exercises from the plan are performed one after another without rest - this is one circle. This type of exercise helps to keep your heart rate constantly high, which promotes fat burning. Circular training is good if you need to remove the stomach, sides and reduce body fat. Here is an example of a circuit training program in the gym for girls:

• twisting;
• seated dumbbell press;
• lunges;
• horizontal block thrust;
• leg bending in the simulator;
• leg extension in the simulator;
• lying dumbbell flyes;
• reverse push-ups.

• lifting legs in support;
• hyperextension;
• squats;
• standing dumbbell press;
• block pull behind the head;
• leg extensions in the simulator;
• bringing your legs together in the simulator;
• bent over row.

• twisting with legs 90 degrees;
• pull to the chest of the upper block;
• standing on straight legs with dumbbells;
• platform leg press;
• dumbbell bench press at an angle of 30 degrees;
• swing your arms to the sides with dumbbells;
• triceps extension from the upper block;
• pullover.

Everything is performed in 12-20 repetitions with a maximum break of 10-15 seconds one after another. During the workout you need to complete 6 circles (4 for beginners). Longer breaks are allowed on the last 5th and 6th laps. Before performing the circuits, warm up for at least 5 minutes on a cardio machine. The lesson should last about 1.20 hours, resting between circles is 3-4 minutes.

Exercises in the gym for the back

Few women would like a massive back, so exercises for this part of the body are often used when necessary to strengthen the muscles. This is especially important if there is a predisposition to the development of scoliosis. To strengthen your back, you can use 3 basic exercises that will help you work all muscle groups. For any girl, hyperextension, overhead and horizontal pull-downs are enough.

Hyperextension

Performed to pump the back extensors in the lumbar region. It is especially useful for girls with sedentary work or, conversely, when the whole day is spent standing. The gym should have equipment for performing hyperextension, the exercise diagram is as follows:

1. Take a position in the machine so that your hips rest against the edge, your pelvis should be outside.
2. Go down, make sure that there is a slight arch in your lower back, do not round your back.
3. Raise your body until your back forms a straight line with your legs. You can't go higher.

Upper pulley to chest

The exercise is similar to wide-grip pull-ups, which is difficult for girls to perform. Using the simulator, the latissimus dorsi muscles are pumped. The technique is as follows:

1. Grasp get more comfortable with your hands by the handle of the exercise machine.
2. Pull the bar to your chest not with your hands, but with your back, bringing your shoulder blades together.

Horizontal block thrust

Used to strengthen the latissimus, rhomboid, and teres muscles. There are several types of exercise machines with cables or handles for this purpose. But the technique remains the same:

1. Grab your hands so that your back muscles are stretched.
2. At the same time, you need to keep your body straight, do not bend.
3. Using your back muscles, pull the handle towards your belt, keeping your body motionless.

Abdominal exercises in the gym

Girls always want a beautiful, flat tummy that they can safely show off on the beach. It should be understood that this is achieved not only by abdominal exercises, it is also necessary proper diet, because you should first get rid of the fat layer. To comprehensively strengthen the abdominal muscles, you can perform classic and lateral crunches, and the “plank” exercise.

Crunches

This is a classic exercise for getting ripped abs. It is very important to understand that you do not need to lift your body up, but you need to stretch your head towards the pelvis, so that the result is not a lifting of the body due to the muscles of the lower back, but maximum tension in all parts of the abs. With the correct technique, all the muscle sections we need will be pumped.

Side crunches

The exercise technique will help strengthen the oblique abdominal muscles. The principle of twisting is the same, but you need to reach with your elbow towards the knee of the opposite leg. This movement mechanics uses the lateral abdominal muscles. As before, you do not need to lift your body, but reach towards your pelvis, straining your stomach. Girls need to take into account that side crunches can visually make the waist wider, so they should be performed strictly in doses.

This best exercise for girls when they want to make their stomach flat, without relief. The advantage of the plank is that the load on the abdomen is static and does not increase, but strengthens the abdominal muscles. The technique is as follows:

1. Take a position as if you are going to do push-ups, only stand on your elbows rather than on your palms. They should be located directly under the shoulders.
2. The body should be one straight line along with the legs; no bending should be done.
3. Hold this position for 30-40 seconds. As you strengthen your abs, increase this time.

Video: gym program

Every gym workout program for girls is designed to improve the body where it needs it. An important factor for effective training is adherence to the exercise schedule and technique. If these are violated, the effectiveness of the training is significantly reduced. Below are video tutorials that will help girls avoid mistakes.

First level

Strength exercises for women in the gym

Workouts in the gym for weight loss

Comprehensive indoor training program