Nowadays, the proverb “Meet by clothes, but escort by the mind” is more relevant than ever, because when we first meet a new person, we draw up our opinion about him based on his appearance, and then look at what's inside him. If you want to be successful, both on the personal front and at work, you need to constantly keep yourself in shape.
For a woman, being attractive and enjoyable is especially important. The main component of this image of the beautiful half of the population is a taut figure. Therefore, the topic of this article will be the "Program for training in the gym for women."
Familiarization with all stages of weight loss
To begin, let's discuss the fact that the program for training in the gym for women for weight loss and for pumping and building certain muscle groups is fundamentally different.
If it is important for you to build and strengthen the muscle frame, then the most effective strength exercises. If your goal is to lose weight, then cardio is what you should pay special attention to. However, for best results, pay attention to both types of exercises.
In this article, the main task that the training program for women in the gym designed by us will solve is to remove the stomach and sides, as well as tighten the lower body or reduce the volume of the legs.
In addition to a workout plan, you will need to familiarize yourself with the basic principles of proper nutrition.
For simple muscle strengthening, muscle building and drying, diets will vary significantly. This item in general details will also be considered by us.
It is important to understand that the training program in the gym for women and for men is different due to differences in body structure. It is worth considering the characteristics of the girl's body before and after the menstrual cycle.
You need to visit the gym with exercise equipment in clothing specially adapted for this and be sure to take the amount of water you need with you.
Features of female physiology
Due to the amount of hormones such as testosterone and norepinephrine in the female body (women have significantly less than men), the body is prone to accumulation of body fat. Also, these hormones are responsible for aggressiveness and the ability to consciously repeat certain exercises for wear (in this regard, ladies are less hardy).
Despite the rate of accumulation of adipose tissue in the body, girls have the ability to say goodbye to extra pounds much faster than guys.
In women, the muscles of the lower body are very well developed, so they can be very well trained. With the upper body, things are worse. It is quite difficult to pump the muscles of the press, chest, arms and shoulders, but in combination with proper nutrition, it is quite possible.
By the way, due to the smaller number of nerve endings in the lower abdomen, women have less developed neuromuscular communication than men. On the one hand, this is good, because in this part of the body, ladies are more tolerant of pain (in particular, pain during menstruation), but because of this, the lower press is the most problematic part for most of them.
For women, it is very important to choose a routine for training according to the menstrual cycle.
In the first half of the time after menstruation, the body is more resilient and strong, and also less prone to deposit “in reserve” carbohydrates, so training at this time is most productive.
Usually, two weeks after menstruation, ovulation occurs. These days, the body is the weakest, it is engaged in the accumulation and conservation of energy, so you can be sure that every piece of cake you eat at this time, without a doubt, will lead to rounding of your forms. Training during this period is the least effective, experts even recommend reducing the load.
To summarize what a woman should know when choosing exercises for herself.
The training program in the gym for weight loss for women is very different from training for men due to the difference in muscle structure.
The number of calories a man should consume per day is many times higher than the norm that is shown to girls.
The program for training in the gym for women should be structured according to its menstrual cycle: the biggest loads are in the first two weeks, then the intensity of the training should decline.
In women's training there should be many approaches and repetitions, between which there is a minimum of rest. A program for training in the gym for women 3 times a week is the best option.
Talk about nutrition
In order for the efforts made in the hall not to be in vain, you just need to control your diet, because no matter how hard you train, with excessive consumption of fats and carbohydrates, your muscles will simply grow under a layer of fat.
So, the basic rules of proper nutrition:
- Eat several times a day (5-7) in small portions.
- Be sure to consume at least two liters of clean water (tea, coffee, juices, etc. have nothing to do with clean water).
- To minimize the consumption of so-called garbage products (these are products that do not bring benefits to the body). These include: sugar, mayonnaise, ketchup (and other purchased non-natural sauces), sweet sparkling water, etc.
- Try to avoid consumption of too fatty meat and give preference to cooked, stewed, baked and steamed products, rather than fried in oil.
- Do not eat food 3-4 hours before bedtime.
- The main amount of carbohydrates should be taken in the first half of the day.
As you can see, the rules are simple and understandable to everyone. We do not advise you to completely exclude sweet, flour and fried foods from the diet. You just need to try to eat not very healthy foods as little as possible. Make, for example, once a week yourself a day when you can eat something tasty. But the main thing - do not overeat.
The approximate food schedule is: breakfast, snack, lunch, snack, dinner. As a snack, fruits are best.
The main thing is to remember that no training program in the gym for women (beginners in particular) will help you if you do not eat right.
What is the difference between a circular training program and a split program?
So, we talked about the basic principles of women's training, understood why the training program for men is not suitable for women, and learned about the basic principles of proper nutrition. Now let's talk about the workouts themselves.
The training program in the gym for weight loss for women for two days (preferably three) is divided into two types:
A circular program is a workout that involves every lesson in the gym as a study of all muscle groups at once. This type of training is considered by many to be the most preferable for women. It is, without a doubt, ideal for those whose goal is to lose weight and strengthen the muscle frame a little.
Split training is based on the fact that the person working on it works out a specific group (or several groups) of muscles every day. For example, 1 day - back, arms, 2 day - legs, buttocks and 3 day - chest and abs.
Such training is usually chosen by men. However, for girls who want to increase muscle mass to any area or pay special attention to the most problematic parts of the body, such a program is also the best fit.
Below is a training program in the gym for women (initial) circular type.
Circular training
It is important to remember that no matter what training program in the gym for women losing weight (and drying is also required in conjunction with weight training), you need to spend 20 minutes at the beginning of the warm-up and cardio exercises and 20 minutes at the end - muscle stretching and cardio loads . We will discuss this point in more detail later.
So, you have warmed up. Now let's see what the circular training program for the gym for women (initial) for the week should look like.
The first day
Press. The first exercise you complete will be twisting the body on the bench. Perform the maximum number of repetitions in 4 approaches (professional trainers advise doing as many as you think you can, plus another 5 times. These 5 repetitions will be most effective).
Gluteal muscles. Lunges forward on both legs 15 times, while holding dumbbells with a minimum weight of 3 kg in the hands. 3 approaches.
Back. Link of the vertical block. This exercise needs to be done 4 sets of 8-15 reps, concentrating on the muscles of the back.
Dumbbell bench press lying on a bench. This exercise tightens the chest and forms its beautiful shape, which, you must agree, is important for a woman (it is especially important that the training program for women over 45 should include chest exercises). Perform 15 times in 2 sets.
Wiring hands with dumbbells lying on a bench. This exercise will increase and strengthen your chest. Perform 15 times 2 sets.
Swing to the sides. Do 25 strokes with each leg in 2 sets.
Complete 2-4 laps of this program. Remember that in the intervals between approaches and exercises you can’t sit and it is undesirable to stay in one place, it’s better to go have a drink of water or knead and stretch your muscles.
Day Two - Rest.
Day three
Squats, holding the barbell on your shoulders , perfectly pump your buttocks and legs. The weight of the bar must be such that you can sit down with it at least 15 times, without damaging anything to yourself (we recommend starting with 8-10 kilograms). The first time you need to be insured. Do 2 sets of 15 reps.
Bench Press Do 2 sets of 10-15 times. This exercise is good for your chest muscles.
Twisting with a fitball. The meaning of the exercise is that you need to raise the body and legs at the same time, while holding the fitball in outstretched arms, pass the ball from hand to foot and lower, squeezing it with your feet. This difficult exercise involves the muscles of the upper and lower abs, as well as the muscles of the arms and legs. The minimum number of repetitions is 10 times, 2 sets.
Leg press on the simulator. This exercise is responsible for the thigh muscles. Perform it 15 times, 2 sets.
Arm curl with dumbbell. Perform 2 sets of 15 times for each hand. With this item you can pump up your biceps, which will save you from problem areas on your hands.
Stand in the bar 1-1.5 minutes. The bar tightens the muscles of the whole body.
Complete 2-4 laps of this program.
Day Four - Rest.
Fifth day
Hyperextension. This exercise trains the gluteus and extensor muscles. Perform 15-20 times 0.5 kg each. 2 approaches.
Raising legs on the horizontal bar (in the hang). So you perfectly pump the muscles of the lower and upper press, oblique muscles of the abdomen and arms. If you are a beginner, then pull up the legs bent at the knees. If the level of training allows you, then raise straight legs to parallel with the floor. Such twisting should be done in the following order: forward, left, right. Do 10-20 reps in 2 sets.
Raising your arms in an inclination with dumbbells alternately. Perform 15-25 times on each hand, 2 sets. This exercise will strengthen your shoulders.
Lifting socks with dumbbells will work the calf muscles. Do 3 sets of 40 times.
Deadlift is the best suited for working out the back, buttocks, hips and forearms. Such traction must be done with dumbbells or a barbell. 15-20 times in 2 sets.
Swing dumbbells to the side to pump up the middle delta of the arm. 2 sets of 10-15 times.
2-4 laps.
Warm-up, stretching and cardio
Before doing the exercises, you must always give 10 minutes to warm up and 10 minutes to practice on a treadmill or on an exercise bike.
You ask: “Why do you need a warm-up if it does not build muscle and does not contribute to weight loss?”. The answer is simple: only after doing a warm-up will you prepare your body for hard exercises, which will significantly improve the quality and safety of the subsequent workout.
So, what is the workout responsible for:
- Heats and tone all the muscles of the body.
- Accelerates heartbeat up to 100 beats / min.
- Increases the activity of the cardiovascular system, due to which blood rushes to the muscles faster.
- Reduces the risk of tearing or muscle strain during strength training.
- Accelerates the metabolism.
- Helps tune in to your workout.
Now you know the important role warm-up plays. It may include: jumping rope, rotational exercises to warm the joints, tilting and turning the body, abduction and sipping of hands in different directions.
After you have finished the workout, go for 10 minutes on the treadmill.
After completing the main training program, take 10 minutes to stretch. She will make the shape of your muscles more neat and feminine, and also reduce pain the day after a workout. And, of course, a plastic body never hurts a girl.
Women after 40
Many people think that a training program in the gym for a woman 40 years old or older is very different from training for the younger generation or is not available at all. This is an erroneous opinion. Sport is shown at any age, but in this case, several rules must be observed:
- Before you start going to the gym, you need to consult a doctor.
- Rest between exercises and approaches should be longer - 1-1.5 minutes.
- Perform all exercises carefully and not at a very fast pace.
- Spend more time stretching and warming up.
By following all the rules described in this article, you will achieve incredible results at any age.