More and more people are beginning to realize that a healthy lifestyle and, as a result, a beautiful body are not only necessary, beautiful, but also very fashionable. There may be several options: self-study at home, going to the pool or dancing, sports or leisurely systems (like yoga or Pilates). Or a classic gym. Perhaps the latter helps to quickly achieve the desired shape. The fact is that fitness in general is a lot of programs aimed at improving well-being, bringing the body into shape, but this process is often long and much more sparing. The gym is a targeted effect on all desired zones, therefore the result is achieved faster. But not everyone knows how and where to start, for example: which training program in the gym for the girl will be the most effective. And, of course, one cannot go on about superstitions that in the gym a girl will immediately turn into a pumped-up athlete who looks like a man. It is simply physically impossible.
So, first of all, you need to decide: what exactly do you want to get from classes? Need to lose weight or, conversely, gain volume? Do you like beautiful muscle shape or do you need physical strength? Have you chosen? Now choose the most attractive gym from your point of view and buy clothes. You should not buy sexy outfits, because you need to engage, and not charm men. By the way, kilograms of cosmetics in the hall are also completely unnecessary. The main thing is loose pants or leggings and a tight-fitting T-shirt or T-shirt (so as not to fall on your nose when tilting). It would be nice to take a towel and water with you (drink either every 15 minutes or not drink at all).
So, the training program in the gym for the girl. Always and in any case, it begins with a warm-up and cardio load. It can be a treadmill, an ellipse, a stepper, just running or walking in place. The meaning of these exercises is to warm up the muscles and strengthen the heart muscle, increase its endurance. In this case, of course, a significant amount of calories is burned. It is enough to warm up for 25-30 minutes, if desired, the time can be brought up to 40 minutes. Further, any training program in the gym (including weight loss) includes exercises for the joints: classic rotations, inclinations, sipping.
Well, now the actual program for training in the gym. It is better to carry them out three times a week, so that the muscles have time to recover. And every time it’s better to work on different muscle groups (press is an exception, you can pay attention to it every time). The classic training program in the gym for the girl looks like this: on the first day, legs, shoulders and abs are worked out (sitting leg raises, lunges with weights; lifting dumbbells to straight arms forward, to the side and pulling them back in an inclination; lifting the body on the floor, lifting legs, twisting), on the second day, triceps, back and, again, the press are left (pull to the belt, behind the head, on straight arms; extension of the arms behind the head with dumbbells, push-ups; birch and twisting), and on the third day work out the chest, biceps and abs (hammer, lifting ha ntelya and bar directly; butterfly, bench press from the chest of dumbbells and bar; lifting in the Roman chair, lifting legs from a prone position). All exercises must be done in three sets of 10-20 times. Variations of various exercises can be selected independently, complicating the task.
The only thing to keep in mind (no matter which training program in the gym for the girl is chosen) is that you can’t grab too much weight. So you can break the muscles and hurt. It is better to take a little weight, but do more repetitions, so the benefits and efficiency will increase. Well, of course, after exercise you need to spend about fifteen minutes of cardio load to restore the body. This is again running, walking. Thus, perseverance and regular training will bring the desired result.