Monthly workout for girls at home. Training program for girls at home. An example of strength training for women in the gym

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

Training goals and program features

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

It can be presented in the form of a table, you can paint everything by day - as you like. 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 after a month you will forget how many times and with what weight you did a particular exercise.

If a trainer is working with you, he should track the dynamics of your weights, the progress of results, changes in your body weight. If there is no coach, all this needs to be done by you.

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

Features of the first workouts, load dosing

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

In the first month, you need to carefully add weight, observing the condition of the girl. 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 a workout you go home completely exhausted - this is the right program! If the training program is aimed at keeping fit, you can not bring yourself to such fatigue.

Change of exercises

For achievement best result it is recommended to change the entire program once a month or partially replace the exercises. Muscles get used to loads, and then stop responding to them. If, of course, the load is removed completely, regression will begin. And with stable exercises, weights stop growing, muscles too. 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 a leg press, and next time you 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!

The main controversy on the topic

Fear of pumping

At the man natural level testosterone is 15-20 times higher than that of a girl. Nevertheless, even the guys do not always manage to swing normally. What to say about girls? Are you afraid that your biceps will become larger in volume than your boyfriend or husband? You should not worry, not the level of the hormone.

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

Conclusion - practice boldly, swing and do not be afraid of anything!

Barbell or dumbbells: do girls need it all

Since there is not enough testosterone in the girl’s body for pronounced muscle development, the question arises: is it worth it for the female to lift the barbell, do the base, try to pump up muscles, like in men?

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

And all these results will give you dumbbells and a barbell. Basic and additional exercises will help you become stronger. And calorie consumption and muscle tone in parallel with this will give you a beautiful body!

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

How to eat if you go to the gym

The nutrition scheme is simple and determined by the goal of your training:

Weight gain - the ratio of BJU is on average 30, 20, 50%, respectively.
Weight loss - BJU 45, 35, 10%, respectively.
Weight maintenance - BJU 30, 30, 40%.

Do I need to drink gainers, proteins?

The organisms of a man and a woman 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, unsaturated fatty acids. They just need something to compensate for the loads received in training.

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

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

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

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

The right program is a plan that works

where to start training?

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

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

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

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

This is more suitable for experienced athletes.

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.

No matter what indulgences are provided for beginners, classes in the gym are not school lesson physical education in 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.

They are the most traumatic. It is necessary that a person belay nearby in case the trainee cannot cope with the weight.

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

At the initial stage, they have many advantages:

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

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

About programs and methods

Gyms abound with shells. It is impossible for a person who does not know all the subtleties of training 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 for 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.

In this case, the muscles will not lose in size, and at the same time adrenaline and cortisol will decrease in the blood.

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

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

Option B

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

Option C

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

Warm up;
Twisting to the pelvis: 5-6 / max. number (before burning in the press area);
Hanging leg raises: 5-6/max. number;
Squats with a barbell (on both surfaces of the thigh, buttocks): 5/10-15 times;
Deadlift: 5/10-15 times;
Thrust of the upper block (on the muscles of the back): 5/10-15 times;
Bent Over Row: 5/10-15 reps;
Bench press, narrow grip (on arm muscles): 5/10-15 times;
Lifting the bar for biceps: 5/10-15 times;
Mahi dumbbells to the sides (on the shoulder girdle in a complex): 5/10-15 times;
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 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. Do your workouts integral part your life and the result will come.

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 it to the chest left hand. 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.

Study, work, household chores, family and personal relationships leave little to no free time for sports to keep yourself in great shape. To attend a fitness club, you need to find a couple of extra hours in your schedule at least two to three times a week.

Another disadvantage of visiting the gym is the subscription fee, which does not always fit into the personal budget. Banal embarrassment can also become a hindrance. Not every girl is able to overcome herself and exercise on simulators surrounded by strangers.

Home workouts are considered a good alternative to visiting a fitness club. They allow you not to be shy, and also to do exercises when it is most convenient for your own schedule. There is no need to spend some time on the road to the gym. This is especially true for those who live and work in areas where there are no sports and recreation centers nearby.

You can find 60 minutes for a home workout even on very busy days, slightly redrawing your own schedule. This does not seem difficult, because in any case, you have to work within the walls home. The main thing is to want to have a beautiful and slender body, as well as one-time purchase of simple sports equipment.

Exercising regularly and eating a balanced diet will quickly bring results. The silhouette will begin to acquire the desired harmony, and the volumes will be adjusted by a well-chosen training program.

The popularization of training at home is due to a number of positive aspects. Classes held in your own or in any other room that has enough free space allow you to get several important benefits:

No restrictions on the daily schedule. Training can be scheduled absolutely at any convenient time, and not adjust to the schedule of the fitness center.
No need to waste time on the road. Not always the nearest complex is located in close proximity to the place of work, residence, study. Most often, you need to get to training not on foot, but on personal or public transport. This takes a decent amount of time, especially for residents of metropolitan areas.
Saving money. A membership to a good gym has a fairly high cost, which involves paying for both actual and missed visits to the gym. This is a significant disadvantage for people whose plans can change dramatically, as well as for beginners who do not have full confidence that they can really go to training regularly.
No prying eyes. People who have not done any kind of physical exercise before can find it difficult to relax and start exercising if there are a lot of people around. Most worry about the imperfections of their own figure, the wrong choice of tracksuit, awkward movements, haggard. These psychological barriers completely disappear if you train in your room.
Unlimited choice. A huge number of modern benefits allows you to diversify home workouts and never lose motivation. If the complex is given easily, you can always complicate the exercises performed or start exercising according to a completely different program. It's even more fun to train to your favorite music.
Personal hygiene. Sports equipment and exercise machines in fitness centers are used all day long by different people, so they are not distinguished by cleanliness. Locker rooms equipped with quality showers are rare. At home, you can not worry about hygiene, calmly take a shower and even soak in a hot bath to relax your muscles.

These advantages become the main reason that some girls, choosing between training in the gym and at home, prefer the latter.

By refusing to visit the sports complex, girls receive many advantages, but self-study is not complete without disadvantages:

The possibility of improper exercise. At home, no one controls how correct the technique is. The risks of making a mistake increase if there is no coach nearby. Violation of the technique can lead not only to a decrease in the effectiveness of the lesson, but also cause injury.
Lack of sufficient space for training. Furniture can interfere with classes, which does not allow you to do certain exercises. Those living above the ground floor may face dissatisfied neighbors who are outraged by the noise from running in place and jumping.
Lack of motivation. The enthusiasm with which some begin training is most often of a short duration. In order not to lose motivation, you should create a specific goal for yourself - a slim figure in a photo of a glossy magazine, beautiful model clothes, and so on. Such tricks do not always work, but the fee paid for the subscription is at least a pity.
No privileges. In many sports complexes the owners of subscriptions to the gym are entitled to certain bonuses for visiting the sauna or pool.
Inability to concentrate. At home, in contrast to the gym, where an appropriate atmosphere is created, the phone, TV, Internet, as well as family members who are even in the next room can distract from classes.

These negative points cannot be denied, but it is possible to avoid, if you tune in correctly, choose right time, create motivation.

It is not necessary to turn the house into a gym. Various improvised objects, for example, a chair, a bed or a cabinet, can act as a persistent platform and a bench. Weights for arms and legs are also optional.

The minimum set of sports equipment, of course, will help the girl to increase the effectiveness of training:

Dumbbells. Solid or collapsible models are chosen weighing 1-5 kg. It all depends on your level of physical fitness.
"Health disc", rollers for training the press, hoops. These are excellent improvised means that allow you to find a thin waist and make your stomach flat.
Expander. Increases the effectiveness of stretching the pectoral and dorsal muscles, as well as the arms.
Gymnastic ball. Increases the complexity of the exercises performed and makes the training more varied.
Mat for fitness and yoga. Warms the surface of the floor and increases sound insulation, increases the comfort of the kneestand.

If home workouts are supposed to be carried out regularly, the size of the apartment and the budget allow, you can also purchase exercise equipment - a bicycle, elliptical or treadmill.

Training can be built according to the following principle:

Jogging at a slow pace - 15 minutes / jumping rope 5-10 minutes / active swings with arms and legs to the sides - 20 times each (the choice depends on the ability to go outside and the space in the apartment).
Turns of the body, torso to the right and left - 20 times each.
Push-ups from the floor (from the knees or straight legs), the supporting surface (the edge of the table or bed, the ball) or the wall - 2 sets of 15 times.
Squats "sumo" (deep squat with legs wide apart) - 2-3 sets of 15 times;
Leg lunges back alternately - 2 sets of 15 times.
Twisting the press classic and side - 2 sets of 15 times.
Legs "bicycle", "scissors" horizontal and vertical from a supine position - 2 sets of 15-20 times.
Stretching: tilting to the legs, turning the torso while sitting and standing, “baby pose” until breathing is restored.

To enhance fat burning, they jump rope 50-100 times before warming up, from 5 to 10 minutes they either run in place or twist the hula hoop.

Home workouts for weight loss will bring the maximum effect if you adhere to the following recommendations:

An hour and a half or 60 minutes before training, you should eat a serving of protein in the form of chicken, fish or cottage cheese, vegetable salad. You can not eat starchy vegetables, cereals, bread, and fruits. These foods are rich in carbohydrates.
You can eat immediately after a workout exclusively pure protein with a volume of 100 grams, and after half an hour you can have a snack with fruit or porridge. It is recommended to eat carbohydrates in the afternoon, best after 14.00.
During training, you should drink clean water without any additives and impurities, and also monitor your heart rate. If the number of beats per minute is more than 120, the intensity is reduced.
The optimal duration of all approaches should vary between 30-60 minutes. Pauses between sets are made from 30 to 45 seconds.

To find a toned, beautiful and embossed body, the emphasis is on working with weighting agents and raising muscle tone, and the program can be built from the following exercises:

Warm-up in the form of torso tilts to the sides and swings of the arms, jumps in place - 20-30 times.
Further, all exercises for 2-3 sets of 10-18 times.
Squats with dumbbells (legs shoulder-width apart and sumo).
Push-ups from a wall, floor or other surface
Leg lunges to the sides and back with simultaneous bending of the arms at the elbows. In the hands of a dumbbell, the arms are unbent when returning to the starting position.
Arm press with dumbbells up while standing, then leaning forward.
Lifting on socks with dumbbells in hand.
Swing your legs to the sides with support on a chair.
Twisting the press straight and oblique.
Lifting fully extended legs lying down (palms under the lower back).
Lifting the hips lying on the shoulder blades with emphasis on the heels (legs bent at the knees).
Stretching for all muscle groups.

Exercises are performed in 2 or 3 sets with 10-18 repetitions in each.

Work on the construction of a relief body implies:

An hour or half an hour before training, they eat some fruit, and after completion - from 100 to 150 grams of protein and vegetables, or drink protein isolate.
The duration of the lesson is 30-40 minutes with pauses between individual sets of 30-60 seconds.
If you are thirsty, drink water.
Dumbbells are recommended to take 3-5 kg.

Reps and sets are increased gradually so that overtraining does not occur.

achieve good results You can do it without going to the gym. The main thing is to have a clear motivation and desire to gain harmony and a beautiful relief body, depending on what the ultimate goal is, and also adhere to the following recommendations:

never hold your breath, inhale through your nose while moving both the weights and the torso down, and exhale through your nose on the rises;
the regularity of classes implies a frequency of two to four times a week, and on days free from training, spending time walking and playing outdoors;
when planning a training schedule, it should be borne in mind that food after a full meal should be digested, and the periods between 11.00-13.00 and 17.00-19.00 are considered the best time for classes;
adhere to a rational balanced diet;
lack of results or weight gain is typical for the second half of the menstrual cycle, so at this time you should not worry about the results;
girls should concentrate on training the hips, strength, abs, but not the shoulder girdle;
all waist exercises should be performed without dumbbells, since weights stimulate the development of lateral muscles.

2 day workout program for girls

A modern woman has to solve a lot of questions and problems every day, and therefore there is often very little time left for herself. Workouts at home for girls will have no less effect than training in the gym, if everything is carefully thought out and studied in detail.

stress, bad habits, ecology, malnutrition- all this affects the figure and general well-being. You can increase the tone of the body and energize it if you systematically devote several hours a week to effective strength training or fitness. Going to the gym for sports is not convenient for everyone. Some people don't have enough time, others are just shy. That is why it is necessary to draw up a weight loss program at home.

It must be understood that the training program should be developed individually, taking into account personal preferences, level of physical fitness and characteristics of the body, and also aimed at all muscles. The secret of beauty and harmony is harmony and proportionality.

Training rules

Before making an exercise plan, you need to consult with your doctor and make sure that you have no contraindications for physical activity. You will also need to understand the basic rules of strength training. By following simple recommendations and tips for beginners, you can significantly improve the quality of work, start the process of burning fat, prevent injuries and guarantee a noticeable result of your efforts:

Adjust your diet. Best Exercises will be powerless if you eat a lot and incorrectly. First you can go on a diet, then, when fat burning is started, it is enough to adhere to the principles healthy eating. The menu should be based on protein and.
Follow the drinking regime. It is important to drink 1.5 liters daily clean water. Even if you are interested in drying the body, you need to drink in the same volume, because this process involves the elimination of subcutaneous fat, and not dehydration of cells and tissues.
Breathe properly. Breathing is the most important part of any workout. When the body is under stress, it needs more oxygen. Moreover, it oxidizes fat cells which speeds up the weight loss process.
Warm up before your workout. before classes and after the complex is extremely important. With their help, you can prepare the body for the load and consolidate the results achieved.
Exercise 2-3 times a week. There should be 1 day of rest between workouts. This is the time the body needs to recuperate and build muscle. The duration of the training should not exceed 60-90 minutes.

Be sure to pay attention to clothes and shoes. They should be as comfortable as possible, not restricting movements, letting in air. Always wear a sports bra that holds your chest well.

Do not overdo it, increase the load smoothly, do not rush things. It is important to be patient and work hard, this is the only way to remove the lower abdomen, tighten the back of the thigh, emphasize the relief of the press, etc.

Pros and cons of homework

Often girls think about whether a beginner should study at home, will it be of any use? To answer this question, it is necessary to compare the advantages and disadvantages of home workouts for women. The advantages of training at home include:

free schedule, because you do not need to adapt to the schedule of the gym;
saving time and personal funds;
the absence of other athletes, which is important for those who have not yet achieved results and are embarrassed to work out with the pros;
high level of comfort, the ability to perform hygiene procedures in your own soul;
variety, at home you can practice different directions and techniques, train to your favorite music, etc.

Full body workouts at home for girls have a number of disadvantages. The list of cons is small, but they should be taken into account if you are thinking about how to make a set of workouts for every day without visiting the gym or fitness club.

The negative point of home training is that you can make mistakes in technique, and doing the exercise incorrectly will not bring the desired effect. Also at home, you can feel the lack of space, lack of motivation, the effect of distracting objects.

There are no special simulators at home, but as experienced athletes note, greater results can be achieved by training with free weights - dumbbells and a barbell, or without equipment at all. You can also purchase affordable equipment - a fitball, an expander, a jump rope, a hula hoop, a roller for working out the lower press and back. Such elements are inexpensive, they are presented in a wide range of any sports store.

We train in a circle

How to start home training for a beginner? There are many directions and options. One of the popular solutions that allows you to comprehensively work out all muscle groups is circular training. It harmoniously combines power loads and. One of the most popular circuit programs is CrossFit.

Circular training is not suitable for gaining mass, so guys are of little interest, but for girls it is a great helper in the fight against body fat. Proper circuit training is characterized by a high intensity of work. Between sets, rest is no more than 30-45 seconds. If you feel dizzy or feel unwell, you should stop and rest.

A comprehensive circuit training contains exercises for different muscle groups - the ass, arms, legs, abs, etc. These can be static exercises, such as, or jumping, squats, swings. An approximate training scheme can be seen below. Based on the presented plan, you can develop a personal program tailored to your needs and abilities.

What to include in a workout

A full course of training will never be designed for a month, to achieve the desired result, you should do it constantly. At an intensive pace, you need to practice for 3-4 months, then you can review the program. If you have achieved the desired forms, you need to practice to maintain the result. You can diversify the training by choosing a mobile hobby for yourself. It can be running, cycling, kickboxing, etc.

Mandatory elements of training at home for girls are basic exercises - bench press, pull-ups, flexion and extension of the arms. We offer an indicative weekly training program.

Monday

gluteal bridge;
rises on socks;
twisting;
push-ups with a narrow grip.

Wednesday

push ups;
twisting;
lunges;
abduction of legs back;
squats.

Friday

plie squats;
reverse lunges;
lifting legs on toes;
push ups;
twisting.

Perform each movement for the arms, buttocks, abs or other muscle group It is necessary in three sets of 10-20 times. Start with minimal loads, gradually increasing it as the body adapts.

Also watch video:

The main secret of successful training at home is the systematic and correct execution of exercises. Engage in good mood set goals and achieve them! If you try, the result will not be long in coming.