Women constantly follow new fashion trends and are ready for any transformations of their body, if only to correspond to the ideal. Today, the main condition for beauty is a toned, slender body, which can be achieved only by regular training. Any diet can make the figure slim, but there will be no texture of the muscles, since there will be no muscles either, just the lack of fat.
So, you can get a dream figure by correctly compiling a training program for girls in the gym. For this, professional trainers work there, but if you wish, you can easily do everything yourself.
Physical features of women
Since the main goal in the life of every representative of the fair sex is the birth of children, the female body is focused on this. He tends to collect nutrients "in reserve" and save his own energy. Metabolism in women is slower than in men. In addition, women are not able to achieve muscle failure, because their body contains a small amount of adrenaline and testosterone.
In order to correctly draw up a training plan in the gym for girls, you need to know about other physical features. So, the female body has much less muscle fibers than the male, and most of them are located in the lower body. That is, the same load on all muscle groups will give a result especially quickly in the lower part of the body. Also, girls have little neuromuscular tissue in the abdomen, so that menstrual pains just do not drive them crazy.
This leads to difficulties during the study of the lower press.
Muscles that can accumulate glycogen in themselves provide a large amount of energy in a large volume, but carbohydrates are converted to fat much faster. At the same time, it is much easier for women to convert it back, that is, lose weight.
Proper training in the gym for girls is simply obliged to take into account the peculiarities of the menstrual cycle. The fact is that after the end of menstruation and until the moment of ovulation, the female body feels a tremendous influx of energy. It is at this time that you can give the maximum load to the whole body. As soon as ovulation has passed, the body goes into the “lazy" phase, and you should not train the abs and lower body at this time. The upper muscles should also reduce the load and give preference to aerobic exercises - cycling, walking, running and so on. The conversion of adipose tissue occurs due to the intake of a large amount of oxygen with frequent breathing and at the same time begins only after half an hour, so you need to spend at least 1 hour on it.
Final Rules
So, in order for the training plan in the gym for girls to be as effective and safe as possible, you need to consider the following rules when compiling it:
- Be sure to divide the program into periods before ovulation and after.
- Control the intake of carbohydrates in the body so as not to gain excess.
- Monitor muscle growth in the lower half of the body, as it responds better to training.
- Training a girl in the gym for weight loss should include energy-intensive exercises performed with a heartbeat of 110-130 beats and at least an hour.
- Given the nuances of the female body, for efficiency, it is better to perform many repetitions and many approaches with low weight than to load the body with extra pounds.
Initial program
To make it easier to get used to new loads, it is advisable to adhere to an introductory course at the first time of training. The sequence of exercises depends on the characteristics of the body - the first thing the weakest part of the body is training, and after it the rest.
So, training for a girl new to the gym should look like this:
- The first is to warm up for at least 10 minutes.
- Hyperextension - 4 repetitions of 15 times.
- Press twisting according to the capabilities of the girl.
- Squats with a barbell. It is necessary to perform 4 times in 12-15 repetitions.
- Bench press - the same amount.
- The thrust for the head of the upper block is a similar amount.
- Lifting the bar to the chin is the same amount.
- After the exercises, cardio-loading is mandatory for 10 minutes, and then the exercises for muscle relaxation - stretching.
Such a program may seem insufficient for experienced athletes, but for a novice girl it will be more than enough for the body to get used to new loads. As soon as such a course becomes easy, you should go to the next step.
Standard program
When the first workouts in the gym for girls are already behind, you need to switch to the basic program. Its feature is that the load is distributed over 3 days, each of which has its own set of exercises.
First day:
- hyperextension (3 X 12);
- squat with a barbell (4 to 12);
- Romanian traction (3 X 12);
- lunges with light dumbbells (3 times 15 repetitions);
- dumbbell bench press on an inclined bench (3 to 12-15);
- lifting sitting on a dumbbell bench (3 to 12);
- classes on the press in 3 sets to the maximum;
- relaxation.
The second workout should begin one day after the first so that the body has time to recover. In addition, after such an exercise, the metabolism accelerates just by 2 days, after which it is necessary to load the muscles with work again. The second workout includes:
- 3 repetitions of 15 times hyperextension;
- traction for the head of the vertical block (3 X 15);
- bench press on a flat bench (4 to 12);
- dumbbell pull during tilt (3 to 15);
- a divorce of dumbbells lying on a bench (3 to 15);
- lifting legs lying down or in the hanger (3 to the maximum);
- relaxation.
The training program in the gym for girls of the third day includes:
- hyperextension (3 to 15);
- squat plie (3 to 10);
- in the simulator, flexion and extension of the legs (each task 3 to 15);
- deadlift on level legs (3 to 15);
- craving for the chest of the upper block (3 to 12);
- dumbbell bench press (4 to 10);
- lifting legs in the hang (3 to the maximum);
- relaxation.
Over time, you should reduce the time between exercise and switch to the pace of a circular workout. For girls in the gym, this is the best way to increase their stamina and achieve visible results in a short time.
Exercise combination
If you do not regularly review your training program, then over time, any of them will become useless. If you wish, from time to time you can take the following courses:
- warm-up;
- cardio load;
- lifting in the legs (3 to 15);
- ellipsoid or run 10 minutes;
- bench press from the chest of the bar (3 to 12);
- running again or an ellipsoid;
- lunges with dumbbells (3 to 12-15);
- rest 2 minutes and the second round.
You can replace some exercises, the result of both complexes give the same:
- warm-up and cardio load;
- hyperextension (3 to 12);
- 10 minutes run;
- push-ups from the bench behind (3 to 15);
- running again;
- squat with dumbbell, sandwiched between the legs (3 to 12);
- rest 2 minutes.
Another variant
Many experts agree that dividing the load by day is better suited for “failed” training for men. The training program in the gym for girls should be based on dividing the periods before and after ovulation. Thus, the whole body trains for one visit to the gym to the maximum in the first 14 days after menstruation. The following program is suitable for this:
- Leg press or squat with a barbell. You need to do 1-2 approaches with a minimum weight for a warm-up, after which it is already with a working weight of 5 to 10-15. Leg training in the gym for girls will be most effective.
- Next, you need to pull the upper block by the head. Also, the warm-up approach is done first, and then 6 workers in 10-15 repetitions.
- After that, the chest and arms are loaded with a bench press with a narrow grip of the lying bar. The exercise is also performed in the warm-up approach, after which it is already with a working weight of 6 repetitions of 10-15 times.
- Hand training for girls in the gym is carried out by pulling the bar to the chin. When adjusting the technique, the exercise can also load the upper back. You need to perform a warm-up, after which 6 for 10-15 working approaches.
- Press training in the gym for girls is carried out by lying twists. You need to do 4 approaches, in each of which the maximum number of times.
Over time, you need to reduce the duration of rest between exercises. For beginners, the maximum indicator of rest is 2 minutes, otherwise there will be no effect from the training.
It is important that this training program in the gym for girls includes only one exercise on the legs, because they respond to the load much faster. In order not to reduce the volume of the mammary gland, but only to tighten its shape, a narrow grip for the bar is used. The press is the last to train, but you can also set aside time to work on its days of rest.
When the body adapts to this program, you should go to the following:
- Leg press or squat with a barbell + Romanian traction. Exercises alternate without rest, each is performed in a warm-up, and then with a working weight of 12-15 repetitions in 10 sets.
- The thrust of the upper block alternates with the horizontal thrust. The number of approaches and repetitions is similar.
- The narrow grip of the barbell is complemented by lifting dumbbells with supination. The amount of execution of each is similar.
- By lifting the bar to the chin and swinging the dumbbells to the sides, they carry out arm training for the girl in the gym. Exercises are also performed in a warm-up, and then in 10 sets of 10-15 repetitions.
- The last will be the press: twisting and reverse twisting in 6 maximum approaches. Rest between them - a maximum of 2 minutes.
The first workouts in the gym for girls after ovulation and before the most monthly periods should be easy:
- The thrust of the vertical block in the warm-up approach and 3-4 workers. Repetitions in them should be no more than 20.
- Narrow Grip Bench Press. The number of repetitions is similar.
- Lifting the bar to the chin, the amount is the same.
- Cardio load 30-50 minutes. It is important to monitor the heartbeat, the frequency should be in the range of 110-130 beats.
Thus, only back training for girls in the gym and arms is carried out. On menstruation days, you don’t have to go to the gym at all.
The main fear of girls
Feeling intense fatigue and stress at the first time of training, each girl thinks about whether she will grow too large muscles after such exercises? Yes, units want to have excessive texture and volumes, but, engaging in such programs, you can be completely calm. In the female body, 10 times less testosterone than in men, and if you add to this the consumption of a minimum of calories, the muscles will not grow during work. Muscles will not grow at all in a girl if she does not take any anabolics, such a feature of the body.
Gym Use
Exactly work out certain muscle groups can only be done with a workout in the gym. For girls' legs, this is ideal, since you can not use them too much and adjust the figure as you wish. For example, you can get only voluminous buttocks, only strong and sexy legs or textured hands, and they will not be large at the same time. No aerobics can work out the muscles like that, because it consumes a minimum of calories. Metabolism after aerobics also accelerates by only 5-6 hours, and after strength training, it actively works on the first day and remains accelerated during the second.
The passive effect is also important, because the more hardy and efficient the muscles are, the more energy they consume even at rest.
Nutrition for speedy effect
In order for any training for girls in the gym (back, legs, arms or the press) to give a really visible result in a short time, it is necessary to choose the right diet, taking into account your goals and body characteristics. A nutritionist or trainer has sufficient information in this matter, but you can try to make a menu yourself. To do this, the network has many specialized sites and calorie calculators that take into account the needs of intense workloads. There, the program itself offers a ready-made menu, from which it remains only to choose the dishes you like.
It is very important when training in the gym for girls, especially circular, to drink enough water. Only pure water can quench your thirst, remove toxins from the body and deliver the necessary nutrients to the cells with active muscle work. Any drinks are not recorded, only clean still water needs to be drunk 1.5-2 liters per day. The basic requirements for any diet are:
- carbohydrates for breakfast;
- proteins and fats for lunch;
- light dinner of vegetables and protein foods.
Between each main meal there should be a low-calorie snack of fermented milk products or fruits. Flour is allowed only from wholemeal flour, it is advisable to generally use bread.
Sweets during the diet will replace dried fruits, marmalade, marshmallows or marshmallows, the main thing is that there should be no more than 200 Kcal per day. It is strictly forbidden to starve, the menu should be varied and rich in nutrients. As an additional aid for quick weight loss, you can take fat burners, but only after consulting a doctor, since such drugs have a number of contraindications.
Conclusion
Regardless of the intensity of the load, without proper nutrition, losing weight will not happen, as well as textured muscle allocation. It should be remembered that leg training in the gym for girls should be less intense than the upper body. Only the regularity of visiting the hall can give a visible result. It is always difficult for beginners to get used to new loads, but for the sake of their own beauty and strength of the body, you should not skip workouts, the body will quickly get used to them, and each girl will get a toned figure for her efforts.