Any girl dreams of being beautiful, slim and attractive. From early childhood, we know that the key to excellent health, health and fit forms is a sport. But what if the time to visit the fitness club is not enough, and a personal trainer can not afford? If you are ready to do it yourself, a competently designed training program for girls at home will help out.
Sport - is life!
How often do we meet advertising headlines and promises like: "How to lose weight in 10 minutes a day?" or "Get rid of excess weight without effort." Such allegations cannot be trusted. Training at home in many ways is much more difficult than fitness center programs. Many girls remain unsatisfied with independent training. But in fact, you can improve your physical fitness at home. But if you do it irregularly without a system, the effect will most likely not be.
The first rule of practice: regularity. Create a training schedule for yourself and follow it. Keeping track of yourself is not always easy, each time there will be plenty of reasons to postpone or reschedule classes. It is important to find the right motivation, for example, to think about your goal and strive to achieve it. Any training program for girls at home involves a change in lifestyle in general. In order for sports to be beneficial, you need to fully relax and get enough sleep, eat high-quality and varied, as well as give up bad habits or minimize the consumption of alcohol and cigarettes.
The importance of an individual approach
The training program should be drawn up or selected taking into account the individual characteristics and physiological parameters of a particular girl. Before choosing exercises, you should rationally evaluate your own physical form, level of preparation and accurately determine the final result. Decide what you want to achieve - to lose weight or improve the general tone of the body, to form a muscle relief. The load should correspond to the physical form in which the trainee is located. For example, in clinical obesity, you can not abruptly start jumping and running. But even if you consider yourself sufficiently developed physically and hardy, you should start with a minimum number of repetitions and gradually increase the load.
Lose weight or build muscle?
In order for
training at home for girls to bring maximum benefit, you should learn to understand a little about female anatomy. There are no universal fitness programs for both sexes due to significant physiological differences. Women are much more difficult than men to achieve a muscular relief. And this fact is explained by the peculiarity of the location of muscle fibers and the growth programs laid down in them. In order to achieve visible results, you should increase the number of repetitions of the exercise using minimal weighting materials. While men, by contrast, require fewer repetitions with more weight. To burn excess fat, it is recommended to choose cardio, yoga or gymnastic exercises.
We make a training schedule
The desire to do daily is commendable, but for intensive training it is not required. The best option: 3 times a week, i.e. approximately every other day. In this case, one training should last at least half an hour, and preferably 40-60 minutes. The standard program includes a warm-up, the main part of the lesson and completion - most often stretching. Everyone knows that good habits are absorbed much better if you follow a strict schedule.
Choose in advance the days on which you have enough time to train. A popular question from novice athletes: when is it more beneficial to practice, morning or evening? Today, the axiom that morning fitness is the most effective is a thing of the past, and modern instructors offer to focus only on personal feelings. If you are more comfortable and prefer to train after dinner or in the evening - do not deny yourself this pleasure.
Workout program for girls at home to improve overall fitness
The golden rule of sports for girls is that each lesson should include training for various muscle groups. We bring to your attention a universal program that will help maintain muscle tone. Start with a leg workout. And our first exercise is squats. You need to sit down 20 times at a time. Beginners are recommended to perform 3-4 approaches. After completing the squats, you need to relax for a few minutes, and you can start to lunges. For 1 approach, do 15 times on each leg, repeat 2-3 times.
Any home workout program for girls includes abdominal exercises. Let's start with the simplest thing - twisting. They should be performed from the supine position, resting your feet on some piece of furniture or gymnastic bench. For beginners, it is recommended to do 5-6 approaches 10 times. An effective exercise for the lower abs is lifting straight legs. It is recommended to start with 5 sets of 10 reps. To strengthen the arms and shoulder girdle, push-ups are the best exercise. Girls are allowed to start performing them from the knees, but the most effective is the traditional option - from the floor. For beginners it is enough to do 4 sets of 5 times.
The program that will help you lose weight
You will be surprised, but almost all girls consider their body imperfect. More precisely, about 90% of the fair sex. In pursuit of harmony and attractive forms can not do without physical exertion. What is the most useful exercise program for girls to lose weight?
If the main goal is to get rid of excess weight, it makes sense to divide the main part of the training into cardio and power loads. You should start with active and moving exercises - swinging arms and legs, sagging and tilting the body. Fat burning training for girls should also include strength training. The simple complex described in the previous paragraph is perfect. Remember to only reduce the number of sets or reps.
Is it worth it to do daily?
As noted above, intensive training every day is not recommended. But if you have the strength and desire on the “weekend” from the main activities, why not try a little workout? Light workouts every day are very helpful. You can do a little exercise in the morning for 10-15 minutes or take time for long walks, jogs, and visit the pool. If you want to develop overall physical stamina and improve your figure, just try to move more. There are a lot of options - refuse the elevator in favor of the stairs, change the car for a bicycle, and go on weekends outside the city or for a walk instead of sitting at home.
Useful tips for homeworkers
Follow the diet not only during the day, but also regarding classes. Before training, it is not recommended to be full, but also to exercise poorly on an empty stomach. The best option is to eat some light food about an hour before class. During training, it is useful to drink, prepare a bottle of still water in advance, and keep it handy in the classroom. It is best to do it in a well-ventilated room or outdoors in warm weather.
As you exercise, watch your breath and tighten your muscles. And remember the main thing - any training program for girls at home should be fun in the first place. If you practice literally through strength, try to find new exercises and regain the joy of exercise. Do not forget to gradually (1 time in 1-2 weeks) increase the number of sets or repetitions. And very soon you will be surprised at the results.