In recent years, sport has become popular. More and more people are appearing in the world who are following their figure and health. Look at your peers - here is your former classmate flaunts on an avatar in a tight dress, probably she is engaged in fitness ... But your work colleague, who again brought healthy food with her for lunch. You do not need to envy or call names behind them - only weak people do this, who do not want or are afraid to change for the better. Most girls perceive with horror such words as a gym, weight training, dumbbells, barbells and the like. When they hear these words, they round their eyes, completely refusing to visit the gym, so as not to become a “masculine roll”.
Towards the perfect figure
You should not judge so categorically that it can help you to have an ideal figure. Afraid of training is not necessary, without the strange chemicals and food additives it is impossible to over-pump. Properly selected fitness programs for girls will make your figure feminine, beautiful and fit. So when you see a woman or a man with very muscular muscles, always know that this does not happen so easily. Such women specifically add male hormones to their diet, which make the muscles excessively large.
Do not you dream of a flat tummy, slender legs and elastic breasts? A gym, in principle, is created for this. So do not be afraid to visit him in any case. It is logical that you have a question: what is the difference between fitness exercises in the gym and playing sports at home? In both cases, there are pros and cons. The choice, of course, is yours.
Where to do
Workouts at home give their results, often quite good, when around the usual environment, plays your favorite music for fitness. Many do just that. Especially often, weight loss fitness is carried out at home, when some complexes do not give rest when visiting the gym. The training center gives better results, faster and more qualitative, but not everyone has the opportunity to go there. But in principle, there is no difference where to do it, the main thing is that the classes themselves are present!
And finally, your first day in the hall. Having bought your first subscription, you open the door, and there are so many people! It begins to seem that everyone is looking only at you. In fact, this is not so - everyone who comes into the hall is occupied with themselves, they think only of themselves. They do not care who does what, especially since no one pays much attention to your appearance. Nobody will laugh and point a finger, that's for sure! The most important thing that you should know before you enter the hall is why you are going there, for what purpose, what and how you will do there.
Fitness basics
Three factors that should be considered by both beginners and avid athletes:
- systematic fitness programs for girls and proper nutrition;
- set a goal to adapt the body to physical activity and increase muscle tone and strength;
- create the foundation for increasing loads.
All these rules are very important, so try to pay attention to them.
Types of fitness
And now, let's find out which fitness programs for girls to choose for you. This is also important, especially for beginners. Today, there are only two of the most popular training programs - a split system and circular training. The essence of circular training is that all muscle groups are involved in one training, while the split is aimed at the development of one or two muscle groups.
Circular Training
The method is more suitable for losing weight and getting rid of cellulite, as our whole body is trained and more energy is spent. Since the program develops endurance and promotes weight loss, it is more suitable as female fitness. Exercise is effective to achieve any goal when working with relatively light weight. As a conclusion, circular fitness programs for girls are ideal for those who want to lose weight, improve endurance.
Split training
The split system is focused on a set of muscle mass and allows you to bring any muscle group to fatigue. Such a program takes much less time. A full study of the muscles can be achieved in just 40-50 minutes, while the circular method takes one and a half to two hours. Sports fitness in a split-way allows you to save results after losing weight, pump up muscles, achieving an increase in their volume and elasticity. Psychologically, such a program is easier after a serious load of one muscle. Conclusion: the split system fits perfectly into fitness programs for girls who do not want to lose weight too much, but want to add volume only in certain places.
First Workout Facts
Your training, and especially if it is fitness for beginners, should consist of four parts:
- Warm up.
- Power training.
- Cardio.
- Hitch.
Never rush to take a simulator. First hesitate: devote enough time to this. Usually inspired by fitness music. If your workout is in the form of cardio on a treadmill, then please run for 5-10 minutes. And if you plan to spend cardio longer, it is better to spend it at the end. Thus, fitness for weight loss will come out, and then fat burning will be more effective. Hitch or stretching at the end will improve the result, relax the muscles.
About simulators
If you came to the fitness center for the first time and don’t know the name of all the units on which the fitness exercises are carried out, then you should know that there are two types of them: cardio machines and weight machines.
- Cardio is mainly treadmills, stoppers, exercise bikes, etc.
- Power - simulators for working out muscles, as well as barbells, dumbbells, etc.
There are such concepts as basic exercises, this is the great three - squats with a barbell, bench press, deadlift. As a female fitness, there is no particular need to consider these positions.
Repetitions and repetitions
Next, we will decipher such concepts as the number of approaches and repetitions that a fitness trainer can mention. For example, today you have exercises for the press. You walked up to the bench and made 25 ups - this means 1 approach with 25 repetitions. The number of completed approaches and repetitions depends on the goals, the difficulty of the exercise and the additional weight. A fitness trainer, depending on individual characteristics, helps to create the right training program.
Weight Loss & Volume Programs
If you need to gain muscle mass in volume, increase hips or other places, then you should do 2-3 sets of 8-12 reps (with extra weight). Of course, a lot depends on the exercise itself and the weight used. Try to choose such a load so that the last repetition is difficult for you. With the goal of losing weight, follow 4-6 sets of 15-20 reps (with low weight).
Do not rush to achieve the goal
You cannot perform any movement without the right equipment. Common mistakes among beginners - this is excessive enthusiasm in the first lesson, especially among guys. Seeing how professional athletes do exercises with many pancakes as the weight on the bar, they begin to repeat the same actions. There is a great danger of serious injury to yourself. So do not rush, everything works out gradually. Do everything from the very beginning point by point.
Never wait for quick results, do not torment your scales and centimeter tape. Go to the goal, follow your training plans, proper nutrition. And remember: a missed lesson, an eaten roll is a step back from achieving a goal, that is, from an ideal figure. Everything is in your hands, only you can help yourself.
Do not panic if in the first month of your exercises a couple of extra pounds appeared on the scales: this is quite normal, the muscles finally felt physical exertion, so they increased slightly in volume. And as you know, muscles are heavier than fat, and so extra pounds are added. But after some time, everything will form, the main thing is not to give up fitness classes.
Motivation to work on yourself
So focus more on cardio, keep an eye on nutrition and follow a workout program. Look for results in mirror reflection in the near future.
- To begin with, you should choose your own sport, which will bring only pleasure. Do not like fitness classes - try Pilates, if you are bored with yoga - try dancing. It is not in vain that so many directions were invented.
- Find a partner or a whole company for sports. And it’s okay if a friend doesn’t manage to go to the gym one day, on the contrary there will be an incentive to overtake her and do something better.
- Buy a subscription to the gym or wherever you want for six months, a year, or pay for classes with a personal trainer. The main thing is that you have already spent the money, and they must be worked out.
- Praise yourself after every effort to improve your body.
Take a photo of how you were before you started doing sports so that in the future there was an opportunity to compare the result. How many amazing "before" and "after" photos from girls who have already got a slim body! Nothing prevents you from doing this either. Just do not believe the scam ads that some drugs give amazing results for the perfect figure. Only sport and proper nutrition will help to achieve a dream. Soon you will be able to take the same photo "before" and "after", and maybe even better!