For some reason, girls rarely go to the gym. This is facilitated by many prejudices, for example, the belief that weight training turns girls into men. Basic knowledge of the anatomy of strength exercises dispels this myth. If a girl does come to the gym, she makes the following common mistake - she starts training the so-called problem zones in the hope of local weight loss in specific places. But fat cannot be burned in any particular place; it leaves evenly from the whole body due to increased physical activity and nutrition correction. In this regard,
the training program in the gym for girls should include exercises for all the largest muscle groups, as well as aerobic exercise.
Major muscle groups and basic exercises
Before compiling a set of workouts in the gym, it should be indicated which major muscle groups will be involved.
The largest include the muscles of the chest, back, and legs. Also train biceps, triceps, deltas, calves, abs. Exercises distinguish between basic (which involve several muscle groups) and isolating (aiming to work out a specific muscle). Since men and women have the same set of muscles, the training program in the gym for girls will not differ much from the men's set of exercises. First of all, you should hone the basic exercises that contribute to the development of a beautiful figure as a whole.
Basic rules of classes
The first thing to remember is that effective workouts in the gym load a particular muscle as much as possible, so you cannot train your entire body in one day. You will be very tired, but training will be extremely ineffective. Muscles need a good rest; for this reason they are trained no more than once or twice a week. And the press, by the way, too. Thus, if the training program in the gym for girls is drawn up approximately five times a week, one muscle group is trained on each day, and no more than three exercises are used.
Sample training program
The development of the main muscle fibers can be distributed according to the days of the week as follows:
- Monday - deltas, caviar;
- Tuesday is the back;
- Wednesday - rest;
- Thursday - chest, triceps;
- Friday - biceps, abs;
- Saturday is rest;
- Sunday - legs.
Aerobics is best done either on a separate day, or in a separate workout, but not with strength. For each muscle group do 1-2 exercises in 3-4 sets of up to 15 repetitions in each. At the beginning of the workout, you need to warm up the muscles. To do this, within 10 minutes you can work out on an exercise bike or treadmill, then do a couple of warm-up approaches with light weight and a small number of repetitions. In order for the training program in the gym for girls to be the most effective, you should balance your diet by adding more protein to your diet and reducing the amount of fat and simple carbohydrates. Exercising regularly with weights, you can achieve remarkable results: the figure will become more harmonious, the muscles will become elastic, and the skin will be smooth.