Nowadays more than ever is the saying“They meet by clothes, but they see off by mind”, because first of all, when meeting a new person, we make up our opinion about him, relying on his appearance, and then we look at what is inside him. If you want to be successful, both on a personal front and at work, you need to keep yourself in shape.
For a woman to be attractive and pleasantespecially important. The main component of this image of the beautiful half of the population is a taut figure. Therefore, the theme of this article will be "The program for training in the hall for women."
Acquaintance with all stages of weight loss
To begin, let's discuss the fact that the program for training in the gym for women in order to lose weight and in order to pump and build up certain muscle groups is fundamentally different.
If it is important for you to build and strengthenmuscular frame, then the most effective strength exercises. If your goal is to lose excess weight, then cardiac load is something that should be given special attention. However, for best results, pay attention to both types of exercises.
В этой статье главная задача, которую будет to solve our training program at the gym for women, to remove the stomach and sides, as well as to tighten the lower body or reduce the volume of the legs.
In addition to the training plan, you will need to familiarize yourself with the basic principles of proper nutrition.
For easy muscle building, muscle building and drying diets will vary significantly. This item in general detail will also be considered by us.
It is important to understand that the program for training in the gym for women and for men differ due to differences in body structure. It is necessary to take into account the features of the body of a girl before and after the menstrual cycle.
It is necessary to visit the gym with simulators in clothes specially adapted for this purpose and be sure to take with you the amount of water you need.
Features of female physiology
В связи с количеством в женском организме таких hormones like testosterone and norepinephrine (they are much less in women than in men), the body is prone to accumulation of fat. Also, these hormones are responsible for aggressiveness and the ability to consciously repeat certain exercises for wear (in this regard, women are less enduring).
Despite the rate of accumulation of adipose tissue in the body, girls have the ability to say goodbye to extra pounds much faster than guys.
Women have very well developed lower muscles.body, so that they are very well trained. With the upper body things are worse. The muscles of the abdomen, chest, arms and shoulders to pump quite hard, but in combination with proper nutrition - it is quite possible.
By the way, due to the smaller amount of nerveendings in the lower abdomen, in women the neuromuscular connection is less developed than in men. On the one hand, this is good, because in this part of the body, women are more tolerant of pain (in particular, pain during menstruation), but because of this, the lower press is the most problematic part of most of them.
For women, it is very important to choose the workout schedule according to the menstrual cycle.
In the first half of the time after menstruation, the body is more resilient and strong, and also less prone to depositing “in reserve” carbohydrates, so training at this time is most productive.
Обычно через две недели после менструации ovulation occurs. These days the body is the weakest, it is engaged in the accumulation and conservation of energy, so you can be sure that every piece of cake eaten by you at this time will undoubtedly lead to rounding of your forms. Training during this period is the least effective, experts even recommend reducing the load.
Let's sum up what a woman should know when choosing exercises for herself.
The training program in the gym for weight loss for women is very different from training for men due to the difference in the structure of muscles.
The number of calories that a man should consume per day is several times higher than the norm, which is shown to girls.
The program for training in the hall for women should be built according to her menstrual cycle: the greatest loads in the first two weeks, then the intensity of training should go down.
In women's training there should be a lot of approaches and repetitions, between which there is a minimum of rest. The program for training in the gym for women 3 times a week is the best option.
Let's talk about nutrition
To ensure that the efforts made in the hall are notwere in vain, you just need to control your diet, because no matter how you tense up in training, with excessive consumption of fat and carbohydrates, your muscles will simply grow under a layer of fat.
So, the basic rules of proper nutrition:
- You need to eat several times a day (5-7) in small portions.
- Be sure to consume at least two liters of pure water (tea, coffee, juice, etc., have no relation to pure water).
- To minimize the consumption of the so-calledgarbage products (these are products that do not carry benefits for the body). These include: sugar, mayonnaise, ketchup (and other purchased unnatural sauces), sweet carbonated water, etc.
- Try to avoid the consumption of too fat meat and give preference to boiled, stewed, baked and steamed foods rather than fried in butter.
- Do not eat food for 3-4 hours before bedtime.
- Reception of the basic amount of carbohydrates should fall on the first half of the day.
As you can see, the rules are simple and clear to everyone.We do not advise you to completely eliminate from the diet sweet, flour and fried. It is only necessary to try to use not very healthy foods as rarely as possible. For example, do once a week yourself a day when you can eat something delicious. But the main thing - do not overeat.
Approximate meal schedule is as follows: breakfast, snack, lunch, snack, dinner. As a snack, fruits are best suited.
The main thing - remember that no program for training in the gym for women (beginners in particular) will not help you if you do not eat right.
What is the difference between the circuit training program and the split program?
So, we talked about the basic principles of femaleworkouts, understand why the workout program for men is not suitable for women, and learned about the basic principles of proper nutrition. Now let's talk about the workouts themselves.
The training program in the gym for weight loss for women for two days (preferably three) is divided into two types:
Circular program - is training, whichimplies each session in the hall as a study of all muscle groups at once. This type of training is considered by many to be the most preferable for women. She, no doubt, is ideal for those whose goal is to lose weight and slightly strengthen the muscular frame.
Split training is based on the fact thatthe person working on it every day is working on a certain group (or several groups) of muscles. For example, 1 day - back, arms, 2 day - legs, buttocks and 3 day - chest and press.
Such training is usually chosen by men.However, for girls who want to build muscle mass to any area or to pay special attention to the most problematic parts of the body, such a program is also the best possible way.
Below is a training program in the gym for women (initial) circular type.
Circuit training
It is important to remember that whatever training programIn the gym for weight loss for women (and drying is also required in conjunction with workouts for weight loss) you should have 20 minutes at the beginning of warm-up and cardio exercises and 20 minutes at the end - stretching of muscles and cardiovascular exercise. We will discuss this moment in more detail later.
So you did it. Now let's see how a circular training program for a gym for women (starting) for a week should look like.
The first day
Press. The first exercise you do will betwisting the hull on the bench. Perform the maximum number of repetitions in 4 approaches (professional coaches advise you to do as much as you think you can, plus 5 more times. These 5 repetitions will be most effective).
Gluteus muscles. Lunges forward on both legs 15 times, while holding dumbbells with a minimum weight of 3 kg in his hands. 3 approaches.
Back. The thrust of the vertical block. This exercise needs to be done 4 sets of 8-15 repetitions, concentrating on the muscles of the back.
Dumbbell bench press on the bench. This exercise tightens the chest and forms it.beautiful form, which, you see, is important for a woman (it is especially important that the gym training program for women over 45 includes exercises on the chest). Run 15 times in 2 sets.
Laying hands with dumbbells lying on the bench. This exercise will increase and strengthen your breasts. Run 15 times 2 sets.
Swing your feet to the side. Make 25 moves with each foot for 2 sets.
Perform 2-4 rounds of this program.Remember that in the intervals between approaches and exercises you cannot sit and it is undesirable to stand in one place, it is better to go and drink some water or stretch your muscles.
Day two - rest.
Third day
Squatting, holding the barbell on the shoulders, perfectly pump your buttocks and legs.The weight of the bar should be such that you can sit down with it at least 15 times, without damaging anything to yourself (we recommend starting with 8-10 kilograms). The first time you need to insure you. Make 2 sets of 15 repetitions.
Press on the floor. Make 2 sets of 10-15 times. This exercise is useful for chest muscles.
Twisting with a fitball. The meaning of the exercise is that you needraise the body and legs at the same time, while holding the fitball in the outstretched hands, pass the ball from hand to foot and go down, squeezing it with your feet. This complex exercise involves the muscles of the upper and lower abdominals, as well as the muscles of the arms and legs. The minimum number of repetitions 10 times, 2 sets.
Leg press on the simulator. This exercise is responsible for the muscles of the hips. Perform it 15 times, 2 sets.
Bending the arms with a dumbbell. Perform 2 sets of 15 times for each hand. With this item you can pump up your biceps, which will save you from problem areas on your hands.
Stand in the bar for 1-1.5 minutes. The bar tightens the muscles of the whole body.
Perform 2-4 rounds of this program.
Day four - rest.
Fifth day
Hyperextension. This exercise trains the gluteus and the extensor muscles of the back. Perform 15-20 times 0.5 kg. 2 approaches.
Lifting the legs on the horizontal bar (in the vis). So you perfectly pump the muscles of the lower andupper abdominals, obliques and arms. If you are a beginner, then pull up legs bent at the knees. If the level of training allows you, then raise straight legs to the parallel with the floor. Such twisting should be done in the following order: forward, left, right. Produce 10-20 repetitions of 2 sets.
Lifting the arms in the slope with dumbbells alternately. Perform 15-25 times on each hand, 2 sets. This exercise will strengthen your shoulders.
Lifting dumbbell socks will work the calf muscles. Make 3 sets of 40 times.
Deadlift as well as possible for working on the back, buttocks, thighs and forearms. Such traction must be performed with dumbbells or barbell. 15-20 times on 2 approaches.
Mahi dumbbells to the sides pump up the middle hand delta. 2 sets of 10-15 times.
2-4 laps.
Warm-up, stretching and cardio
Before doing the exercises, it is necessary to devote 10 minutes to the warm-up and 10 minutes to practice on the treadmill or on the exercise bike.
You ask:"Why do we need a warm-up, if it does not build muscle mass and does not contribute to weight loss?" The answer is simple: only by doing a warm-up, you will prepare your body for heavy exercises, which will significantly improve the quality and safety of the subsequent workout.
So, what is the warm-up responsible for:
- It warms and tones up all the muscles of the body.
- Accelerates the heart to 100 beats / min.
- Increases the activity of the cardiovascular system, due to which blood rushes to the muscles faster.
- Reduces the risk of tearing or stretching the muscles during strength training.
- Accelerates metabolism.
- Helps tune in to workout.
Теперь вы знаете, какую важную роль играет warm up It may include: jumping rope, rotational exercises to warm up the joints, bending and turning the body, abduction and sipping hands in different directions.
After you have finished your workout, run for 10 minutes on the treadmill.
After completing the main training program, give10 minutes stretching. It will make the shape of your muscles more accurate and feminine, and also reduce the pain the day after your workout. And, of course, the plastic body of the girl never hurts.
Women after 40 years
Many people think that the training program inthe gym a woman 40 years old and older is very different from training for the younger generation or is generally not available. This is a misconception. Sport is shown at any age, but in this case several rules must be observed:
- Before you start going to the gym, you should consult with your doctor.
- Rest between exercises and approaches should be longer - 1-1.5 minutes.
- All exercises to perform carefully and not at a very fast pace.
- More time to devote stretching and warm up.
By following all the rules described in this article, you will achieve incredible results at any age.
