Life plays a cruel joke with female figures: the weaker sex, more prone to a set of body fat, most often remains sedentary. Girls do not like heavy exercises, and the word "muscles" is considered masculine. In vain. Muscles keep the skin in good shape, and when weakened, the natural proportions of the body are lost .
Exercises for the gym for girls - a field for making many mistakes. The goals formulated in the form of wishes to tighten the butt and remove the stomach, lead to the fact that women strain their abs and legs to no avail.
To create an attractive physique, you need to pay attention to all muscles:
- To work out the deltas (shoulders) so that the waist against their background seemed slimmer.
- Train all the muscles of the legs to ensure the correct oval of the buttocks and adjust the legs.
- Strengthen your back for proper posture and load the trapezius muscles that distinguish a fitness lady from ordinary girls.
- To do exercises for the chest, but without fanaticism, it is enough to do push-ups or perform three sets of bench presses with an average weight, otherwise the main female dignity will simply decrease.
The press, which is considered a female end in itself, is created by aerobic exercise and nutrition - the rejection of fatty, sweet foods. Exercises for the gym for girls include sets for the abdominal muscles. They are held no more than two days a week.
The right exercises in the gym are those that comply with the principles:
- You can’t do one workout every day.
- It is necessary to provide the muscles with rest for 48 hours, because each group of muscles is worked out 1-2 times a week.
- You should eat properly and fractionally 5-6 times a day, including eating light protein - egg, milk, after the gym.
Exercises for the gym for girls can be built on the basis of two approaches to training:
- Two workouts per week for the whole body.
- Three workouts per week for various muscle groups.
In the first case, a set of exercises may include:
- Squats with a bar from the bar (for starters) in three sets of 10-12 reps for the front muscles of the thighs.
- Lungs with a bar or dumbbells in the same amount for the buttocks.
- Press legs to load squats to build “roundness” in the lower body.
- Push-ups for the pectoral muscles from the floor and for triceps - with your back to the bench.
- Bending the arms with dumbbells for biceps and extending the arms to the sides for the shoulders
- The pull of the horizontal block for posture and the vertical block for the shape of the back.
This type of training will help to tighten the body, lose excess fat and improve health. If the further development of the figure involves gaining muscle mass and working out the relief, then exercises for the gym for girls can be built on the basis of splits - 3-4 workouts per week for different muscle groups:
- Train your back and chest. Bench sitting at an angle, traction of the upper block to the chest, exercises "butterfly", "pullover", lifting dumbbells in a prone position will allow you to load the necessary muscles.
- Train your shoulders and arms. Bench press dumbbells, reverse push-ups, push-ups on triceps or pushing your arms back with dumbbells, raising your arms with dumbbells to the sides are the most popular exercises for developing the upper limbs and deltas.
- Train your legs with deadlift with a barbell, lunges with dumbbells, squats in the simulator.
If the names of the exercises in the gym are confusing, you should contact your trainer and get a personalized program for the first three months of classes.