Home exercise program for girls. Exercises at home: a complex for all muscle groups. Nutrition rules for a sports girl

Every woman wants to have a good figure, be attractive and desirable. To achieve their goal, girls constantly deny themselves food, they even go hungry. The body is exhausted, but there is no result. Training program for girls at home suitable conditions to many. You will see the first results within a few weeks. Thanks to the regular nature of classes, you can achieve good results.

Benefits of classes

Everyone should play sports. Physical activity has a positive effect on everyone's body. To do this, you don’t have to buy expensive gym memberships. Exercising at home for girls will help improve their general condition. physical health. You can become more seasoned. Chronic diseases will not bother you.

Also, playing sports at home is perfect for housewives or for people who lead a sedentary lifestyle. Regular training improves blood circulation. Your mood will improve, because sport is an excellent antidepressant.

The most important and desired result will be an improvement in the beauty of the body. Circuit training for girls will help any woman lose weight. In addition, your body will become more prominent and toned.

Exercising will help improve the metabolism in your body. Intense cardio movements will also help burn extra calories. This way, the athlete will be able to lose weight faster. Now you will not be bothered by insomnia. After a short workout in the fresh air, you will sleep soundly.

What equipment will you need?

To successfully play sports, you should have several necessary items at home:

• . This item is perfect for exercises that need to be performed on the floor. This way you can soften the surface of the ground. Now, while doing sets to develop your abdominal muscles, you will not feel uncomfortable.
• Dumbbells. On entry level Light sports equipment is also suitable for a girl. It is best to purchase dumbbells that can be disassembled. If you can't buy weights, use regular plastic bottles. Beginners can simply fill them with water or salt.
• Wooden stick and jump rope. These items will help the athlete diversify their exercise program. With a stick, you can perform all movements more accurately, and a jump rope will give you the opportunity to diversify your cardio work.
• Clothes for training. Many beginners play sports in inappropriate clothing. Instead of comfortable sports uniform they wear very wide, or, on the contrary, narrow, casual clothes. This is not aesthetically pleasing and may also increase the risk of injury. Choose a sports suit that will not hinder your movements. Also, clothes should not be too loose.

Rules for conducting classes

Before starting the main training program, you need to find and prepare a suitable place for training in the apartment. You should not be disturbed by extraneous things; choose the most spacious area. There are several tips to help make yours as effective as possible:

• Warm up before starting class. This way you can prepare your muscles and joints for further stress.
• Don't exercise immediately after eating. You will constantly feel discomfort in your stomach, and your digestive system may be disrupted.
• When performing heavy sets, remember to breathe properly.
• Don't forget to drink water. It shouldn't be very cold.

To improve your workout performance, you must eat right. . Proteins should take the lion's share of the diet. Avoid sweets and starchy foods. The most healthy foods are rice, buckwheat, and oatmeal. In the afternoon, consume milk, cottage cheese, and eggs.

Sleep 8 hours a day. Thus, the muscles of your body will be fully restored and will also be ready for a new load.

The three-day home workout program is great for beginners. Thanks to the fact that you will exercise just a few times a week, your strength will increase significantly and your body will become more defined.

There are huge benefits to working out at home. If you study at home, no one will disturb you. You will save money that you would have spent on an expensive subscription. You will also not need to waste precious time traveling to the gym.

How to create a lesson plan?

Before starting classes, you need to familiarize yourself with the list of exercises that you will perform. As a rule, the same training program will not suit all women in the same way. It is necessary to take into account the athlete's level of training, as well as the main goal of the training.

Very often, athletes keep special training diaries. This way you can monitor your progress. This fact is especially relevant for women who exercise at home without a trainer.

For beginners

It is best to exercise three days a week. For example, on Monday, Wednesday and Friday. Preparing for the main job should not take much time. It is very important for beginners to perform a set of exercises with correct technique. If you have questions about how to do the exercise correctly, watch the instructional video.

At this stage, you should prepare your body for future stress. The program is suitable for women who are not physically active Everyday life. At first it is better to exercise without weights. It is very important not to feel sorry for yourself; try to perform the exercises with full strength.

Monday

On the first day of class you must complete several exercises. It is very important that they are aimed not only at developing your legs or arms, but also the whole body as a whole. Five exercises will be enough for you.

• 5-10 minutes. Jumping rope.
• Tilts down. You must reach the floor surface with your hands. Place your feet slightly wider than shoulder-width apart.
• Deep squats. The number of repetitions depends on your fitness level. You can do 2 repetitions.
• . Twisting.

If you feel that this load is not enough, then you can move on to more complex exercises. You can also perform more sets in one training day.

Wednesday

Your muscles may be a little sore after your first session. It's natural, keep practicing.

• Jumping rope. Cardio movements should be present in every lesson.
• Pushups. If you cannot complete a single repetition, then you should do push-ups with your knees bent. You can also do this by taking the support from a sofa or chair.
• Jumping rope. (You can repeat the same exercise several times per session.)

Remember that before each workout it is necessary to warm up all muscles and joints.

Friday

On the last training day, you should repeat all of your heaviest sets.

• with high knees.
• Push ups.
• Crunches (press).
• Leg stretching, splits.
• Reverse chair push-ups.

These exercises are primarily necessary for the development of the girl’s general level of physical fitness. Soon you can begin more difficult training.

For athletes with an average level of training

After a successful start to training, you can begin working with weights. Sports equipment will help you achieve the desired result faster. It will be enough for you to conduct only 3 classes per week.

Monday

Now in one lesson you can train only a few muscle groups. This way your body will get used to it faster power load, and will also recover faster. On the first day, do exercises to develop your legs and core muscles.

• Squats. You can take dumbbells or a kettlebell in your hands.
• Lunges with dumbbells forward.
• Jumping rope.
• Dumbbell lateral raises.
• Push-ups from the floor or from a bench.
• Pull of sports equipment to the belt.

Wednesday

On this training day, the main forces should be aimed at pumping up the arm muscles.

• Jumping rope.
• Lifting dumbbells for biceps.
• Push-ups with a narrow placement of hands (can be done from a bench).
• " ". Bend your arms with sports equipment using a special grip.
• Jumping rope.

Friday

On the last day of class you should work on cardio movements, abs and stretching. Good decision The class will be held outdoors.

• 60 meter sprint.
• Abdominal exercises.
• on hands.
• Cross. (Run a few laps around the stadium.)

With this program you will achieve noticeable results in just a couple of months. Then you can move on to more difficult training.

For advanced

It's intense circuit training. In one session you should perform approximately 5-6 exercises without rest between them. In this case, you need to repeat the program several times. After execution last movement during the cycle, rest a little and then start working again.

You need to train 3-4 times a week. In this case, one additional day should be allocated for cardio exercise. Run cross-country and also swim. In winter, skiing can be a good alternative.

You must create the lesson program yourself. It is very important that the maximum number of muscle groups are involved in one workout.

An effective circuit training should consist of the following exercises:

• Squats with dumbbells.
• Pull-ups.
• Burpee.
• Exercises with weights. (Lifting dumbbells to the biceps, pulling the projectile to the belt).
• Jumping rope.
• Twisting and leg lifts.

By combining them, you can create a unique training program.

Very often, upon reaching an advanced level, girls who work out at home buy a gym membership. If you start exercising regularly, you will soon be unable to imagine your life without training. If you have difficulty getting yourself to start exercising, train with a friend. This way you will motivate each other.

In order to achieve results faster, the athlete must eat properly. Eat little but often. Working out at home will help any girl become fit, beautiful and desirable.

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This article presents several home workout options for girls. We will tell you how to set yourself up for sports, what equipment you need to purchase, and also offer several workouts for the upper and lower body at home.

A training program for girls at home is an excellent opportunity to tighten and correct their figure. This is especially relevant and convenient for those who do not have the desire or opportunity to go to the gym and work out with a trainer.

Reasons why you don't want to go to the gym

Many women feel uncomfortable exercising in gym the following reasons:

• fear of large crowds or reluctance to exercise in a crowd;
• fear of ridicule and sidelong glances from pumped-up visitors;
• fear of failing on the simulator;
• unfamiliar environment.

This is why we need a strength and cardio training program for girls at home. At home, no one is standing over your soul, you can turn on your favorite music and study at a convenient time.

Basic rules for effective home training

In order for sports/fitness activities to give maximum results, a woman must adhere to certain rules, which are listed below.

1. Choose a time. This should be a convenient time when no one will distract or interfere. There is no need to forcefully train, get up early or exhaust yourself. The training should take place in the most comfortable conditions, at the most comfortable time for your body.
2. Purchase the necessary equipment. Dumbbells of varying weights, a rubber mat, weights, a stepper, a fitball, a jump rope, and a tracksuit are perfect for home use. All this can be purchased at sports stores.
3. Train for at least half an hour. It will be hard at first, and fatigue will appear quickly, but it is important that the body gets used to and adapts to the physical activity. This happens after about 20 minutes of practice. As you get used to it, you should increase the time.
4. Exercise systematically three to four times a week without skipping. No visible changes will occur in a couple of sessions; regularity is what is important. An interval of one or two days helps the muscles recover and avoid slacking.
5. Follow the execution technique. It is very important to do the exercises correctly, following all the necessary instructions. Improper execution threatens not only an unsatisfactory result, but also an unwanted load on internal organs. There is a risk of serious injury.
6. Alternate the load. For example, do cardio twice a week: run/walk on a treadmill, jump rope, ride a bike, walk on a stepper. And do it twice strength exercises with dumbbells, fitball, barbell. You can also alternate workouts on parts of the body so that the body does not get used to the load. For example: one day on the legs and buttocks, another on the arms and back, and next time on the abdominal muscles.
7. Compose yourself individual plan classes. A clearly developed plan will give more effective result than chaotic, ill-conceived exercises. In order to choose the right program, you should consult with a trainer or create it yourself if you have the necessary knowledge in this area.
8. View various online training. Today you can find entire programs on the Internet with all the necessary instructions and tips. A visual training process helps you perform the exercises correctly without compromising your technique.
9. Use furniture. Regular chairs can be useful for doing reverse squats and lunges, and a window sill for a good stretch.
10. Don't forget about warming up and stretching.

    It should be remembered that you need to start doing fitness only after warming up well, otherwise you can get injured and the result will be unsatisfactory.

    After the training process, you need to spend 10-15 minutes stretching to relax the muscles and increase their elasticity.

An example of a home workout for women for the lower and upper body

Below are classic, simple upper and lower body workouts that you can easily do at home.

• Warm up for ten minutes. It is necessary to start warming up with the neck muscles;
• Back lunges. Three sets of twenty repetitions on each leg. There is a 1 minute break between sets. Technique: straight back, feet shoulder-width apart, one leg placed back. You need to squat at an angle of 90 degrees;
• Raising the pelvis from the floor. Three sets of twenty repetitions. Technique: the pelvis rises as high as possible and stays in this position for 2-3 seconds, then lowers. Note: you cannot touch the floor, your abs must be tense;
• Squats with wide legs. Three sets of fifteen repetitions. Technique for performing the exercise: legs are placed wider than shoulders, the pelvis is pulled back, the back is straight. Note: the abs should be tense, and you should squat as low as possible;
• Taking your legs to the sides. Three sets of twenty repetitions on each leg. Technique: straight back, feet shoulder-width apart, one leg moved to the side, creating an angle of 90 degrees, and then raised. After twenty repetitions, rest for 15 seconds, and then switch legs. Note: the leg must be raised as high as possible and the back kept straight;
• Jump rope 100 times. If desired, you can replace it with a ten-minute run, cycling/rollerblading or intensive walking on a stepper;
• Stretching. After training, you need to stretch well to relax your muscles and avoid severe soreness.

• Warm up for ten minutes;
• Plank three to four sets of thirty seconds. Technique for performing the exercise: take a lying position, rest your toes and elbows on the floor and stretch your body. Note: For maximum effect, tighten your stomach, do not stick out your buttocks or allow them to sag. Position: the body should look like a perfectly straight line;
• Push-ups on crossed knees, three sets of 12 times. Due to the fact that girls have weaker arms than men, it is better to do push-ups on your knees. The abs should be tense;
• Lateral raises with dumbbells, three sets of fifteen repetitions. Technique: Raise your arms until they are parallel to the floor. Note: for the first time you should not take dumbbells over a kilogram.
• Side plank three sets of thirty seconds. Technique: turn to one side, lean on your elbow and legs, stretch your body. Note: the abs must be tense, it is forbidden to bend your back, as you may get injured;
• Jumping rope for ten minutes or walking on a stepper;
• Stretching.

Between exercises, you need to drink 200-250 milliliters of clean water to avoid dehydration.

It is also important to understand that, no matter what the load, over time the body will get used to it. Therefore, you need to change the program every two to three months.

The benefits of home workouts

Any physical activity very beneficial for the body and health in general. And regular exercise, even at home, increases the level of endorphins in the blood and strengthens the immune system. What other benefits do home workouts provide:

1. The figure becomes firmer, more flexible and elastic.
2. The appearance of cellulite is reduced.
3. The immune system is strengthened.
4. Increases endurance.
5. The quality of sleep improves and breathing normalizes.
6. Your mood improves.
7. The figure takes on beautiful shapes.

Home workouts with Jillian Michaels

Jillian Michaels is one of the most famous fitness trainers in the United States, often appearing on various television shows. She has developed more than thirty programs for losing weight, pumping up the buttocks, abs, flat stomach, yoga, and also accelerating metabolism.

All training is divided into blocks according to difficulty level and duration. The program can be selected individually depending on your own needs. All the exercises are available on the Internet, so you can study them and see the technique of execution.

The benefits of her fitness programs

The main advantage of fitness with Gillian is that all programs are very diverse and aimed at maximum results. Therefore, every girl can choose what she needs.

The effectiveness of these exercises has been proven by many clients who have achieved phenomenal results.

Classes based on her video lessons are suitable even for people with poor physical fitness, because special programs have been developed for them. No special equipment is required, the maximum is dumbbells and a sports mat. Each program lasts 30 days and is divided into three levels, each of ten days.

You also don’t have to worry that the body will get used to the load and the exercises will no longer be effective, because two or three new programs are released every month. They can be combined and changed.

Nutrition for regular exercise: sample menu

You need to understand that if you do not adjust your diet, there will be little benefit from exercise alone.

Day 1

• Breakfast: two scrambled eggs with tomatoes and cheese/oatmeal with milk and a handful of walnuts;
• Snack: apple baked in the oven with cottage cheese, honey and raisins;
• Lunch: lean potato casserole with zucchini, eggs and cheese + pickled champignons with onions;
• Snack: cottage cheese with apple and banana + a glass of sourdough;
• Dinner: chopped cutlets from chicken breast with steamed greens + vegetable salad dressed with olive oil;
• Late dinner: low-fat cottage cheese casserole with honey + two egg whites.

Day 2

• Breakfast: cottage cheese pancakes with jam and banana / buckwheat with milk and honey;
• Snack: vegetable salad + glass of kefir;
• Lunch: steamed chicken with carrots and onions + durum wheat pasta;
• Snack: bread with cream cheese and avocado;
• Dinner: omelet of two yolks and three whites + salad of fresh vegetables and greenery;
• Late dinner: protein on water/low-fat cottage cheese with honey.

Day 3

• Breakfast: oatmeal with milk, dried fruits and honey + fresh pear/apple/orange;
• Snack: two boiled eggs/ scrambled eggs;
• Lunch: turkey meatballs + baked champignons with sour cream and cheese;
• Snack: two apples, whole grain bread;
• Dinner: salad of seafood, avocado and fresh vegetables, dressed with olive oil;
• Late dinner: protein on water / low-fat cottage cheese with fermented baked milk.

In conclusion, it should be noted that training at home will bring maximum results and benefits, as with personal trainer, only if you perform them systematically, without skipping, follow the execution technique and at the same time eat right.

It is imperative to change the program every two months and increase the load, because the body gets used to it, and the process of losing weight/gaining muscle mass slows down.

You should understand: if you exercise from time to time, do an insufficient number of repetitions and do not follow the above rules, which we described in this article, then the desired changes in your figure will not happen.

The article was checked and approved by Yulia Igorevna Mosalova, a specialist in adaptive physical culture- cm.

Every girl dreams of a toned and desirable body. But citing a lack of free time or financial difficulties, girls deprive themselves of the opportunity to create the figure of their dreams. But in vain: now many people practice training at home. And if the only obstacle on the path to beauty is ignorance, then our site will help you start practicing at home.

A set of home exercises combines two groups of exercises to effectively get rid of excess weight and acquiring muscle relief: cardio and strength. All you need is confidence, a good mood and some tools.

It's great if you have a pair of dumbbells weighing more than 3 kg. However, every person who wants to train at home has wondered: “ Is it possible to exercise without dumbbells?“It’s possible, because dumbbells are easily created from scrap materials.

You will need:

• A pair of plastic bottles of 1 and 1.5 liters.
• Regular rock salt or water for filling bottles. Please note that the density of salt is twice the density of water, and one half-liter bottle of salt will weigh twice as much as a similar bottle of water.
• Scales to measure the weight of the resulting dumbbell.

To perform some of the exercises included in the complex, you will need several chairs that replace the bench.

How to conduct home exercises correctly?

So that the training program for girls has maximum efficiency and it was only a joy, you need to adhere to the following rules:

1. You can start classes no earlier than an hour after eating and no later than two. Otherwise, you risk developing a feeling of discomfort in the stomach during training, or the body will not have enough strength to work.
2. Before doing home exercises, be sure to do a warm-up to prepare your muscles for work.
3. When you perform a set of exercises at home, it is very important to breathe correctly. When you lower something you need to inhale through your nose, and during the most difficult part of the exercise (lifting weights) you need to exhale through your mouth. During your first training, pay close attention to the issue of breathing. Over time, you will learn to breathe correctly automatically. Don't hold your breath. Otherwise, oxygen will not flow to the cells of the body, and they will die.
4. Be sure to drink water to restore your water-salt balance.
5. After finishing your home exercises, do stretching muscles to relax them.

Level one

The training program for girls provides different levels of training. Assess your capabilities and select the level that suits you. The complex, which will be discussed below, is designed for ladies who have never worked out their bodies either in the gym or at home.

It is worth considering that:

• Classes are held without burdens.
• Home exercises should be done three times a week with a one-day break.
• You can move to the next level only when you can easily perform the exercises described below for the maximum number of times indicated.

Monday

As they say, the first fight is the most difficult. The first workout is the hardest, but after that the subsequent home workouts classes will become easier, you will gradually get a taste for it.

• Classic squats: When performing classic squats, the back is straight, the heels do not leave the floor, and the thighs are parallel to the floor. We perform 4 sets of 10-20 times, depending on our strength.
• Forward Lunges: It is important that your back is straight and not leaning. 2 approaches for each leg 10-20 times.
• Gluteal bridge: When performing, make sure that feet did not leave the floor, the neck did not rest on the floor. Perform 3 sets of 15-20 repetitions.
• Standing calf raises: 3 sets of 10-20 reps.
• Knee push-ups wide grip: Do push-ups on your knees much easier for beginners than doing push-ups in the classic way. Three sets of 10-15 times.
• Crunches: A basic exercise for the abdominal muscles, included in any set of exercises that can be done at home. You need to perform three approaches as many times as possible.

Wednesday

At first, the muscles may ache. This happens out of habit. But it’s okay, let’s continue homework.

1. Bulgarian Lunges: We'll need some chairs. You should perform 4 sets of 10-20 times.
2. Bridge for the buttocks: 3 sets of 10-20 reps.
3. Leg abduction in a lying position: Can be performed both on the floor and on an improvised bench. 2 sets of 15-20 reps for each leg.
4. Back push-ups: The exercise is quite simple, very useful for practicing at home. It is required to perform 3 approaches of 10-15 times.
5. Crunches: Do 3 sets as many times as possible.

Impossible is just big word, behind which little people are hiding. (Mohammed Ali)

Friday

Try your best, this is the last workout of this week, next you will have a weekend that you will spend unforgettably thanks to the powerful release of dopamine after training at home.

1. Plie squats: If you have difficulty with balance due to unfamiliarity, lean against the wall. 3 sets of 10-20 times.
2. Reverse lunges: Two sets on each leg for 15-20 reps.
3. Gluteal bridge: 4 sets of 10-15 reps.
4. Standing calf raises (springs): Perform 3 sets of 15-25 repetitions.
5. Push-ups: 3 sets of 10-15 reps.

Level two

You have fully mastered the training program for girls of the first level. Tasks are easy to complete, you are ready to move on to weight training. These are either dumbbells or plastic bottles with water or salt.

Doing exercises at home basic level, follow the rules:

• We train three times a week with breaks.
• Start with small weights with which you can perform the entire complex at home without straining or straining. As your muscles develop, move on to heavier weights.

Monday

As you have already noticed, the whole complex is aimed mainly at the buttocks, abs and legs. Real workouts for girls.

1. Weighted squats: 3 sets of 12 reps.
2. Weighted forward lunges: 2 sets on each leg, 15 times.
3. Standing calf raises with a dumbbell in one hand: 3 sets of 20 reps.
4. Lifting dumbbells in front of you while standing: 3 sets of 10 repetitions.
5. Standing dumbbell lateral raises: 3 sets of 10 reps.
6. Crunches: 4 sets of as many reps as possible.

Wednesday

1. Classic push-ups. Strive to touch your chest to the floor. 3 sets of the maximum number of times.
2. Lying dumbbell lateral raises: 4 sets of 12 reps
3. Back push-ups: 3 sets of 15 reps.
4. Alternating arm curls with weights while sitting: 3 sets of 15 reps.
5. Plie squats with weights: 4 sets of 10-20 reps.

Friday

1. Plie with weights: 3 sets of 15 repetitions.
2. Bulgarian lunges with dumbbell: 4 sets of 12 reps.
3. Gluteal bridge with weights: 3 sets of 12 repetitions.
4. Calf raises with a dumbbell in one hand: 3 sets of 20 repetitions.
5. Dumbbell rows: 3 sets of 15 repetitions.

After spending 3-6 months in this mode, you can move on to a more complex level. 4 days a week are allotted for classes, the weights and number of sets increase. We guarantee that the training program for girls is already after a month it will produce the expected effect. You will gradually lose weight, your muscles will gain definition, and your soul will sing with endless joy. Imagine your ideal more often, strive for it and don’t stop there.

Study, work, household chores, family and personal relationships leave virtually no free time for sports to keep yourself in great shape. To visit a fitness club, you need to find a couple in your schedule extra hours at least two to three times a week.

Another disadvantage of visiting a gym is the subscription fee, which does not always fit into your personal budget. Banal embarrassment can also become a hindrance. Not every girl is able to overcome herself and exercise on exercise equipment surrounded by strangers.

Home workouts are considered a good alternative to visiting a fitness club. They allow you not to be embarrassed, and also allow you to do exercises when it is most convenient for your own schedule. There is no need to spend any time traveling to the gym. This is especially true for those who live and work in areas where there are no physical fitness centers nearby.

Find 60 minutes on home workout You can even on very busy days by slightly rearranging your own schedule. This does not seem difficult, since in any case you will have to study within the walls of your home. The main thing is to want to have a beautiful and slender body, and also to purchase simple sports equipment once.

Doing exercises on a regular basis and balanced diet will quickly bring results. The silhouette will begin to acquire the desired slimness, and the volume will be adjusted with a well-chosen training program.

The popularization of training at home is due to a number of positive aspects. Classes conducted in your own room or in any other room with enough free space provide several important advantages:

• No restrictions on your daily schedule. The training can be scheduled at absolutely any convenient time, and does not have to be adjusted to the work schedule of the fitness center.
• No need to waste time on the road. The nearest complex is not always located in close proximity to the place of work, residence, or study. Most often, you need to get to training not on foot, but by personal or public transport. This takes a decent amount of time, especially for residents of big cities.
• Saving money. A membership to a good gym has a fairly high cost, which involves paying for both actual and missed visits to the gym. This is a significant disadvantage for people whose plans can change dramatically, as well as for beginners who are not completely confident that they will actually be able to regularly attend training.
• No prying eyes. People who have not done any physical exercise before may find it difficult to relax and start exercising if there are a lot of people around. Most worry about the imperfections of their own figure, the wrong choice of sportswear, awkward movements, and an emaciated appearance. These psychological barriers completely disappear if you train in your room.
• Unlimited choice. A huge number of modern aids allow you to diversify your home workouts and never lose motivation. If the complex is easy, you can always complicate the exercises performed or start practicing a completely different program. It's even more fun to train while listening to your favorite music.
• Personal hygiene. Sports equipment and exercise equipment in fitness centers are used all day by different people, so they are not clean. Locker rooms equipped with high-quality showers are rare. At home, you don’t have to worry about hygiene, you can calmly take a shower and even lie in a hot bath to relax your muscles.

These advantages are the main reason why some girls, choosing between training in the gym and at home, prefer the latter.

By refusing to visit the sports complex, girls get many advantages, but without any disadvantages independent studies do not cost:

• Possibility of performing exercises incorrectly. At home, no one controls how correct the technique is. The risks of making mistakes increase if there is no coach nearby. Violation of the technique can lead not only to a decrease in the effectiveness of the lesson, but also cause injury.
• Lack of sufficient space for training. Furniture that does not allow you to do certain exercises can interfere with your exercises. Those living above the first floor may encounter dissatisfaction with neighbors who are outraged by the noise from running in place and jumping.
• Lack of motivation. The enthusiasm with which some begin training is most often short-lived. In order not to lose motivation, you should create a specific goal for yourself - slim figure in a photo of a glossy magazine, beautiful fashion clothes and so on. Such techniques do not always work, but the fee paid for a subscription is at least a pity.
• No privileges. In many sports complexes holders of gym memberships are entitled to certain bonuses for visiting the sauna or swimming pool.
• Inability to concentrate. At home, unlike the gym, where the appropriate atmosphere has been created, the telephone, TV, Internet, as well as family members even in the next room can distract you from your workouts.

These negative aspects cannot be denied, but they can be avoided if you have the right mindset, choose the right time, and create motivation.

You don't have to turn your home into a gym. Various improvised objects, for example, a chair, bed or cabinet, can act as a persistent platform and bench. Weights for arms and legs are also not a mandatory attribute.

Minimum set sports equipment, of course, will help the girl increase the effectiveness of her training:

• Dumbbells. Solid or collapsible models are chosen weighing 1-5 kg. It all depends on your own level of physical fitness.
• “Health disc”, rollers for abdominal training, hoops. These are excellent tools to help you find thin waist and make your stomach flat.
• Expander. Increases the effectiveness of stretching the pectoral and back muscles, as well as the arms.
• Gymnastic ball. Increases the complexity of the exercises performed and makes the workout more varied.
• Mat for fitness and yoga. Warms the floor surface and increases sound insulation, increasing the comfort of the kneeling stand.

If home workouts are planned to be carried out regularly, the size of the apartment and the budget allow, you can also purchase exercise equipment - a bicycle, elliptical or treadmill.

The training can be based on the following principle:

1. Jogging at a slow pace - 15 minutes / jumping rope 5-10 minutes / active swings of arms and legs to the sides - 20 times (the choice depends on the opportunity to go outside and the space in the apartment).
2. Turn the body, tilt the body to the right and left - 20 times.
3. Push-ups from the floor (from the knees or straight legs), a supporting surface (the edge of a table or bed, a ball) or a wall - 2 sets of 15 times.
4. Sumo squats ( deep squat with legs wide apart) – 2-3 sets of 15 times;
5. Leg lunges back alternately - 2 sets of 15 times.
6. Classic and lateral abdominal crunches – 2 sets of 15 reps.
7. Legs “bicycle”, “scissors” horizontal and vertical from a supine position – 2 sets of 15-20 times.
8. Stretching: bending towards the legs, twisting the body while sitting and standing, “baby pose” until breathing is restored.

To enhance fat burning, before warming up, jump rope 50-100 times, for 5 to 10 minutes, either run in place or hula hoop.

Home workouts for weight loss will bring maximum effect if you adhere to the following recommendations:

1. An hour and a half or 60 minutes before training, you should eat a serving of protein in the form of chicken, fish or cottage cheese, or a vegetable salad. You should not eat starchy vegetables, cereals, bread, or fruits. These foods are rich in carbohydrates.
2. Immediately after training, you can eat exclusively pure protein with a volume of 100 grams, and after half an hour you can snack on fruit or porridge. It is recommended to eat carbohydrates in the afternoon, best after 14.00.
3. During training, you should drink clean water without any additives or impurities, and also monitor your heart rate. If the number of beats per minute is more than 120, the intensity is reduced.
4. The optimal duration of all approaches should vary between 30-60 minutes. Pauses between sets range from 30 to 45 seconds.

To find a toned, beautiful and relief body, the emphasis is on working with weights and lifting muscle tone, and the program can be built from the following exercises:

1. Warm-up in the form of bending the body to the sides and swinging the arms, jumping in place - 20-30 times.
2. Next, all exercises are 2-3 sets of 10-18 times.
3. Squats with dumbbells (feet shoulder-width apart and sumo).
4. Push-ups from a wall, floor or other surface
5. Lunges your legs to the sides and back while bending your arms at the elbows. In the hands of dumbbells, the arms are extended when returning to the starting position.
6. Arm press with dumbbells while standing, then leaning forward.
7. Raising your toes with dumbbells in your hands.
8. Swing your legs to the sides with support on a chair.
9. Abdominal crunches are straight and oblique.
10. Raising fully extended legs while lying down (palms under the lower back).
11. Lifting the hips while lying on your shoulder blades with emphasis on your heels (legs bent at the knees).
12. Stretching for all muscle groups.

Exercises are performed in 2 or 3 sets with 10-18 repetitions in each.

Work on building a relief body involves:

1. An hour or half an hour before training, eat some fruit, and after completion - from 100 to 150 grams of protein and vegetables or drink protein isolate.
2. The duration of the lesson is 30-40 minutes with pauses between individual sets of 30-60 seconds.
3. If you are thirsty, drink water.
4. It is recommended to take 3-5 kg ​​dumbbells.

Repetitions and approaches are increased gradually to avoid overtraining.

Achieve good results possible without visiting gym. The main thing is to have a clear motivation and desire to gain harmony and a beautiful, sculpted body, depending on what ultimate goal you are pursuing, and also adhere to the following recommendations:

• never hold your breath, inhale through your nose while moving and weights and torso down, and exhale through your nose when going up;
• regularity of classes implies a frequency of two to four times a week, and on days free from training, spending time walking and playing outdoors;
• When planning a training schedule, you should take into account that food after a full meal must be digested, and best time for classes, the periods between 11.00-13.00 and 17.00-19.00 are considered;
• adhere to a rational, balanced diet;
• lack of results or weight gain is typical for the second half of the menstrual cycle, so at this time you should not worry about the results;
• girls should concentrate on training their hips, strength, abs, but not the shoulder girdle;
• All waist exercises should be performed without dumbbells, since weights stimulate the development of the lateral muscles.

Two-day training program for girls

Many girls who want to lose weight or gain muscle mass, when they come to the gym, do not understand at all what to do and how. The first thing they need is to create a lesson plan for themselves. Depending on their goals, girls can create a program for 1, 2, 3 or more workouts per week, with different numbers of repetitions per approach. How to correctly create a training program for a girl with a huge variety of exercises depends on her personal level of training and initial physical data.

Important! If you have musculoskeletal injuries, you should consult a sports doctor about acceptable and unacceptable exercises before starting exercise.

The first thing you should pay attention to is warming up and stretching before and after training. Warm-up consists of light aerobic exercise (running, jumping), as well as preliminary exercises with a weight less than the “working” one. During training (between approaches), it also doesn’t hurt to stretch, but you don’t need to make “springy movements” - fix the muscles in the required position for at least 30 seconds. This is exactly how much is needed for the brain to transfer to myofibrils ( muscle fibers) a signal that there is no potential threat of injury. Only in this case will the muscles and ligaments be able to “relax”.

A person having good stretching, progresses much better in terms of muscle growth, since its fibers are more elastic and do not resist hypertrophy (increase in their own volume). Good warm-up and stretching before physical exercise, you significantly reduce the risk of injury during training. You can watch this in more detail in this short video:

How to create a training program for girls

When drawing up a training program, it is necessary to take into account the differences in men's and women's training:

• The peculiarity of metabolism in girls is that, consuming more fatty foods(with less carbohydrates), they lose weight faster as a result of training, they have more strength and endurance.
• Since women have predominantly type 1 muscle fibers, it is quite easy for her to “pull” a large volume of training, that is, a lot of repetitions and repetitions. The state of “overtraining” occurs extremely rarely in them, which allows them to train the same muscle group even 2 times a week.
• It is better for girls to use “explosive” approaches to a minimum (“explosive” can be considered those exercises in which a girl overcomes the maximum or close to it weight).
• Low intensity cardio ( slow running, jumping rope at a slow pace) work better on girls than high-intensity ones (sprints, etc.).
• While lifting the apparatus, the girl should do repetitions at a slow pace, without the “explosive” positive phase of the movement, as is customary in men’s training.
• Since the average arterial pressure in girls during training is lower than in men, they can withstand stress more easily and experience less burning in their muscles.
• Girls do not need to take long breaks between approaches; 30-60 seconds is enough, since their pulse and breathing are restored faster than in men.
• Women can exercise more often than men. Working out without the use of doping, girls train in strength 4-5 times a week instead of the traditional 3 times for men. That is, girls can train 1 muscle group twice a week.

Important! You must give preference exclusively basic movements, such as squats, Romanian deadlift, pull-ups and others. It is multi-joint exercises that involve the maximum number of muscles in the work, causing the best anabolic response of the body, which manifests itself in an increase in muscle, strength, and also a decrease in the amount of fat.

How to train effectively?

The order of exercises in the program should be followed from the most complex and difficult to the easiest movements. At the same time, division occurs by muscle groups, the largest and most energy-consuming muscles (hamstrings and quadriceps, latissimus dorsi) should be worked at the beginning of the workout, but smaller groups (shoulders, abs, chest, arms, calves) should be worked closer to the end workout.

The normal number of repetitions in one approach for a girl is 6-8 to increase strength, 12-15 for muscle growth and 20-30 for fat burning. The number of approaches within 1 exercise is from 3 to 5. The number of exercises per 1 training day is from 5 to 7. At the same time, you must remember that in order to grow muscle mass, it is necessary to divide the training program into muscle groups so that 2 identical muscle groups were not pumped on adjacent days.

If your first workout is on Monday and you worked your legs, and your second workout is on Tuesday or Wednesday, you should not repeat the same muscle group again. In this case, breaks of 3 or more days are normal for recovery. Therefore, if you trained one muscle group, for example, on Friday, you can also train it on Monday, because between these days there are 3 days of full recovery. If your goal is fat burning, you can work out all muscle groups in one workout and repeat the same cycle several times a week - this will not negatively affect calorie loss.

Training goals and objectives

Training for girls, as well as for men, in each individual case provides for different goals. In most cases, these goals are:

• weight loss;
• muscle growth (work on relief);
• increase in strength indicators;
• increase in endurance indicators;
• treatment and prophylactic purposes.

Many girls combine several goals together, such as fat loss and muscle growth. No matter what they write on the Russian-language Internet, they say that these processes are absolutely opposite and their occurrence cannot be achieved simultaneously (catabolism - the destruction of fat and muscles, anabolism - growth), know that in practice all this is possible!

Motivation to workout

There is no need to deceive yourself in the hope that after reading this section you will be fairly motivated and begin to do something that you have never done before. It will not happen. In training, as in any other serious matter, the mindset for long and hard work is important, as well as a clear understanding of the result and the benefits it gives you:

• beautiful body;
• health;
• physical strength;
• strength of mind;
• attractiveness to the opposite sex.

When you really want something, no one or nothing will stop you on the way to achieving your goal. If your goal is secondary, you do not attach much importance to it - you will constantly feel lazy about it, your hands will “give up” even before you start.

True, there are still exceptions in the gym, and they happen often. During grueling workouts, our body receives a hefty dose of dopamine and adrenaline, and therefore, after 3-4 weeks a person develops a certain dependence on the gym. Just don’t compare it with drug addiction - after all, our internal secretion of hormones is physiological for us, in contrast to exogenously introduced substances (from outside). A person experiences a similar dependence on receiving various kinds of pleasures - sex, sweets, and so on.

Gym or home workouts – which is better?

The main disadvantage of training at home is the insufficient amount of equipment. Even if you have a barbell and dumbbells, a horizontal bar - this is not enough. In this case, the range of working scales is limited; you cannot dose and adjust the load based on your own needs. If we are talking about training with own weight, then everything is even sadder, since our capabilities are growing, therefore, the load should increase linearly or in waves. How can there be an increase in load if our own weight does not change or changes slightly?

By training at home, very soon the girl reaches the limit in muscle growth!

If your main goal is weight loss, then you can increase the intensity of your workout by adding repetitions per set and reducing the intervals between sets. But for this you still need a barbell, dumbbells and some other equipment (hyperextension bench, racks, etc.) - and not every girl has them at home. Buying this entire set is not a cheap pleasure; sometimes it is cheaper to regularly go to the gym with a subscription for several years in a row.

Training programs for girls

It is very important to do the exercises correct technique and amplitude, for this you can watch the series special videos videos on the topic of women's training from a professional. There you will also find examples of performing the exercises described below from the proposed training programs:

But you still can’t do without the help of a competent trainer in setting up the technique, since from the outside an experienced person can see much better what you are doing wrong and how it can be changed.

For beginners

If you are just starting your gym training (or want to train in light mode), best choice for the first month there will be a cyclic program, which involves repeating the same exercises “in a circle”:

• lifting the legs while hanging on the horizontal bar - to the maximum;
• squats with wide legs – 20 repetitions;
• chest row - 15 reps;
• deadlift on straight legs - 20 repetitions;
• hyperextension – 15 repetitions;
• fly 15 reps;
• dumbbell curls for biceps 15 reps;
• push-ups (traditional or from the knees, if difficult) with a narrow triceps position - 15 repetitions;
• jump rope – 90 seconds.

You can repeat these exercises in 1-3 cycles depending on your physical fitness. After a month of training, you can switch to an advanced training program that simultaneously burns fat and leads to muscle growth.

Helpful information! If your goal is weight loss, you can keep the cyclic program on a permanent basis, increasing the number of repetitions in it to 25-30 and reducing the rest between sets (if your physical training allows you to not rest at all between approaches).

For experienced

The training program for “advanced” girls, designed to burn fat and grow muscle mass, is performed on Mon-Wed-Fri or Tue-Thu-Sat; you can also alternate workouts according to the “every other day” principle:

First day (bottom):

• squats with a barbell (bar) 4 sets of 12-15 reps;
• Romanian straight leg deadlift 4 x 12-15;
• leg extensions in the quadriceps machine 3 to 12-15;
• leg curls in the simulator 3 by 12-15;
• lunges with dumbbells 3 x 10 with each leg;
• hyperextension 3 to 15.

Second day (top):

• Bent-over barbell row – 4 to 15;
• bench press (barbell) on a bench with an incline of 20-30% - 4 to 15;
• swing dumbbells to the sides (on the shoulders) while standing 3 to 15;
• press on incline bench– 3 to 15;
• back pull through upper block wide grip – 4 to 15;
• anti-hack leg press – 3 to 20;
• hyperextension 3 to 20.

On the third training day, you need to do the same as on the first (remember - girls can train 1 muscle group 2 times a week).

What you shouldn’t forget after training

After training, you should rest mentally and physically so that the body switches to calm and measured work. It's ideal to get some sleep, take a bath (you can visit the sauna), or just relax in any way convenient for you. Perhaps for some this method is yoga, seeing a massage therapist, or listening to your favorite music. As for training, for a gentler release from training stress, you can cool down at the end - for example, running very slowly for 3-5 minutes. This will help put all body systems in order (primarily the cardiovascular system) and smoothly complete physical activity.

Nutrition and drinking regimen before and after training

A person needs water (and it doesn’t matter whether it’s a girl or a man) before, during and after training. You need to drink water in small quantities between approaches so as not to cause a feeling of heaviness in the stomach, which will interfere with training process. The total daily amount of water consumption should be at least 2 liters per day.

Nutrition will depend on your goals (the ratio of proteins, fats and carbohydrates and their amounts will change in each individual case), but the basic rule is not to eat earlier than 2 hours before training and 30 minutes after.

Important nuances of training for girls

You should definitely know general principles training and be able to compose training plan even when you are working with a trainer. Most trainers are simply sales managers who sell on their appearance, ability to communicate with clients and find a common language with them, smile beautifully and be liked by everyone. They do not know how to competently train and lead their students to their goals. You can do absolutely meaningless exercises with the wrong technique, and you will not hear anything from the trainer other than “okay, 2 more reps and rest for a minute.”

One of the most important recommendations is to never train in the gym while consuming critically low calories. Any diet in which you limit yourself to 1-2 foods and reduce calorie content below 20 kcal per 1 kg of body weight is taboo. And even more so, you shouldn’t expose yourself to physical activity– adherents of kefir, apple, cabbage and other “diets”, in my coaching experience and in the experience of my colleagues, more than once lost consciousness while performing exercises with a barbell.

It’s good if there is a person nearby who will back up and catch the immobilized body at the right moment. But many coaches walk away from their players while they are doing squats or bench presses, especially when the weight on the bar is light. Indeed, an empty bar weighs only 20 kg - it’s not a big deal if it falls on a girl’s chest or face (apparently that’s what they think). If the coach leaves you without a safety net during the execution period, potentially dangerous exercise, where you can fall yourself or drop the barbell on yourself - refuse such a “specialist” as soon as possible!

Finally

Many girls already intuitively understand that their training program should be radically different from men’s programs, but social pressure forces them to do the same. Using the tips from this article, you can create a training plan that includes all the features of the female body, its recovery rate and physiological characteristics.