Sometimes a banal lack of time becomes an obstacle on the way to an ideal body. Modern girls, busy with work, home, family, simply do not find free time for themselves. Also, the reason for an imperfect figure may be a lack of financial resources, laziness or even shyness, because curvy girls live in the fitness center for the most part, whose trainers are pumped up guys. And women, fearing to feel like black crows against the background of well-groomed, constantly watching their figure ladies, simply deny themselves such pleasure as visiting specialized sports institutions.

But the impossibility or reluctance to purchase a membership to a fitness club does not mean that you can never have a beautiful, fit and slender body. You can solve the problem with an imperfect body on your own without the help of professionals and instructors. A home workout program for girls will help bring your body closer to perfection.

To achieve good results, the desire to play sports is not enough. It is necessary to think over the training plan completely, including the set of exercises, the number of approaches, the regularity of the classes, the rest time. Having decided on the program, it is important to strictly adhere to the sequence of exercises and the frequency of their implementation. Only a systematic approach will help you succeed.

Beginner level

You should not rush off the bat, gradualness is important in everything. If you have not previously played sports, you should not overload the body at the initial stage. Even if you start practicing from morning to evening and bring yourself to exhaustion, you will not be able to immediately get an ideal body.

The "Beginner" level is necessary to prepare the body for future physical activity. At this stage, we will only work with our own weight without using additional items.

The optimal number of classes per week is 3 pieces. There should be an interval of one day between classes, so we give the body the opportunity to rest.

Level 1 lesson plan.

For each exercise, three or four sets of up to 20 repetitions are done each. That is, you need to try to do the maximum number of repetitions, but not more than 20 in one approach, and 60 in three. The total workout time is 40 minutes. Break between workouts up to 1.5 minutes.

1 day:

• ordinary squats;
• bridge;
• lunges forward;
• lifts from feet to toes;
• lifting the body while lying on the floor (swing the press);
• push-ups on the knees.

Day 2:

• lunges;
• push-ups from the back support;
• abduction of the leg with emphasis on the hands back;
• bridge;
• lifting the body while lying on the floor.

Day 3:

• ordinary squats;
• push-ups from the support;
• long back lunges;
• lifts on toes.

Amateur level

The transition to this level can be carried out only after you feel that you can easily carry out the program of the previous level.

The body is already accustomed to regular exercise, which means it's time to start using additional equipment. At this level, the use of dumbbells is desirable, but if they are not available, you can replace them with plastic water bottles.

Lesson plan for the second level.

The regularity of classes and the frequency of approaches remain identical to the previous level, but for exercises using dumbbells, the maximum number of repetitions is 10 per set.

1 day:

• squats - arms with a dumbbell along the body;
• push-ups from the back support;

Day 2:

• standard push-ups lying on the floor;
• breeding dumbbells while lying on your back;
• push-ups from the back support;
• bending arms with dumbbells alternating;
• lifting the body while lying on the floor (press).

Day 3:

• alternating lunges with dumbbells;
• swing the press - while lying on the blue, raise and lower the upper body;
• dumbbell calf raises;
• gluteal bridge with load.

The transition to the next level can be done after 4–5 months of regular training.

Level "Pro"

This level involves repeating previously performed exercises with an increase in the number of repetitions and approaches, as well as adding new exercises - a pullover with a dumbbell on a chair and slow squats. During training, various muscle groups are worked out, which makes classes more effective.

Lesson plan for the third level.

At this stage, the number of workouts increases to 4 workouts per week. The number of approaches is 3-4 times, repetitions 12-20 times.

1 day:

• slow squats 3 sets of 30 seconds;
• sitting dumbbell breeding;
• dumbbell bench press;
• dumbbell calf raises;
• standing dumbbell breeding;
• lying on our back, we raise and lower the upper body often - we swing the press.

Day 2:

• simple push-ups from the floor;
• alternating bending of the arms with dumbbells in a sitting position;
• pullover with a dumbbell on a chair;
• in the supine position, dumbbell breeding - from the floor and above you;
• press exercise - lifting the body from a prone position.

Day 3:

• push-ups from the back support;
• dumbbell pull to the body;
• deadlift with dumbbells;
• press exercise - lifting the body from a prone position;
• extension of arms with dumbbells while sitting.

Day 4:

• alternating lunges on the legs with dumbbells;
• lifts with dumbbells on socks;
• bridge with a load without support;
• press exercise - lifting the body from a prone position;

Fat burning workout at home

If the main goal is to lose weight, you can perform a special set of exercises aimed at burning fat.

1. Warm up.
2. Push-ups from the floor up to 20 times.
3. Jumping rope up to 100 times.
4. Lifting straight legs lying up to 20 times.
5. Exercise on the press - lifting the body from a prone position.
6. Stretching.

By doing these simple exercises up to three times a day, you can lose a few pounds and put your body in order.

Video - Great workout for girls at home

How is training useful for girls?

Many girls mistakenly consider sports to be a man's business and are sure that regular exercise will not only not make the body beautiful, but will also reduce breasts. For this category of women, it is much more accustomed to harass the body with various diets, trying to achieve harmony.

In fact, training eliminates subcutaneous fat, tightens the body, and increases the tone of the body. With regular exercise, without restrictions on food and drink, taking pharmacological drugs, you can get a beautiful, slender, and, most importantly, healthy body.

Doing sports at home: what to remember?

Sports training will lead to the desired result only if the basic rules are followed.

1. You can start each lesson only an hour and a half after eating.
2. Proper breathing during exercise plays an important role. Breathe out through the mouth and inhale through the nose.
3. Before each workout, you need to do a warm-up, preparing the body for further physical activity. The recommended warm-up time is about 10 minutes.
4. In the process of training, you cannot limit yourself to drinking water, but you should not get carried away either.
5. At the end of the workout, it is important to stretch the muscles to consolidate the result. 7-10 minutes is enough for stretching.

Workout at home is a great option to tidy up your body, fix problem areas and lose a few extra pounds. But it is important to remember that any exercise is good and effective only in combination and when performed regularly.

This article presents several options for home workouts 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 home workout program for girls is a great opportunity to tighten and adjust your figure. This is especially important 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 find it uncomfortable to work out in the gym for the following reasons:

• fear of a large crowd of people or unwillingness to engage in a crowd;
• fear of ridicule and sidelong glances from pumped up visitors;
• fear of failing on the simulator;
• unfamiliar environment.

For this, we need a program of strength and cardio training for girls at home. At home, no one stands above your soul, you can turn on your favorite music and practice at a convenient time.

Basic rules for effective home workout

In order for sports / fitness 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. You don't have to train hard, get up a little light, 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 inventory. Dumbbells of different weights, a rubber mat, weights, a stepper, a fitball, a jump rope, a tracksuit are perfect for home. All of these 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 physical activity. This happens after about 20 minutes of class. As you get used to it, you should increase the time.
4. Exercise systematically three to four times a week without missing a beat. For a couple of sessions, no visible changes will occur, it is the regularity that is important. An interval of one to two days helps the muscles recover and avoid hack-work.
5. Observe the technique of execution. It is very important to do the exercises correctly, following all the necessary instructions. Improper performance threatens not only an unsatisfactory result, but also an undesirable load on the internal organs. There is a risk of serious injury.
6. Alternate load. For example, do cardio twice a week: run / walk on a treadmill, jump rope, ride a bike, walk on a stepper. And twice - to do strength exercises with dumbbells, fitball, barbell. You can also alternate workouts on body parts 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 the next time on the abdominal muscles.
7. Make yourself an individual lesson plan. A well-defined plan will give more effective results than chaotic, ill-considered exercises. In order to choose the right program, you should consult with the trainer or compose it yourself, if you have the necessary knowledge in this area.
8. View various online workouts. Today you can find entire programs on the Internet with all the necessary instructions and tips. The visual training process helps to perform the exercises correctly without disturbing the technique.
9. Use furniture. Regular chairs can be useful for doing reverse squats and lunges, and the windowsill for good stretches.
10. Do not forget to warm up and stretch.

    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 on the lower and upper body

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

• Warm up for ten minutes. It is necessary to start the warm-up with the cervical muscles;
• Back lunges. Three sets of twenty reps per leg. There is a 1 minute break between sets. Technique: back straight, feet shoulder-width apart, one leg back. You need to squat at an angle of 90 degrees;
• Raising the pelvis off the floor. Three sets of twenty reps. Technique: the pelvis rises as high as possible and is held in this position for 2-3 seconds, then lowers. Note: do not touch the floor, the press must be in tension;
• Wide leg squats. Three sets of fifteen reps. Technique of the exercise: the legs are set wider than the shoulders, the pelvis is pulled back, the back is straight. Note: the press should be tense, and the squat should be as low as possible;
• Abduction of the legs to the sides. Three sets of twenty reps per leg. Technique: Back straight, feet shoulder-width apart, one leg bent to the side, creating an angle of 90 degrees, and then rises. After twenty repetitions, 15 seconds rest, and then change legs. Note: the leg must be lifted as high as possible, and the back must be kept straight;
• Jumping rope 100 times. Optionally, you can replace it with a ten-minute run, cycling / rollerblading or intense walking on a stepper;
• Stretching. Stretch well after exercise to loosen your muscles and avoid severe muscle soreness.

• Warm up for ten minutes;
• Plank three to four sets of thirty seconds. The technique of performing the exercise: take an emphasis lying down, rest your toes and elbows on the floor and stretch the body. Note: for maximum effect, tense the stomach, do not protrude the buttocks and do not allow sagging. Position: the body should be like a perfectly straight line;
• Cross-knee push-ups three sets of 12 reps. Due to the fact that girls have weaker hands than men, it is better to do push-ups on the knees. The press should be tense;
• Raising the arms to the sides with dumbbells for three sets of fifteen reps. Technique of execution: raise your arms to parallel with the floor. Note: for the first time, you should not take dumbbells over a kilogram.
• Side plank three sets of thirty seconds. Technique of execution: turn to one side, lean on the elbow and legs, stretch the body. Note: the press should be tense, it is forbidden to bend your back, because you can get injured;
• Jumping rope for ten minutes or walking on a stepper;
• Stretching.

Drink 200-250 milliliters of pure water between exercises to avoid dehydration.

It is also important to understand that, whatever the load, the body will get used to them over time. Therefore, every two to three months you need to change the program.

Pros of home workouts

Any physical activity is 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 advantages do home workouts give:

1. The figure becomes more firm, flexible and elastic.
2. The appearance of cellulite is reduced.
3. The immune system is strengthened.
4. Endurance increases.
5. The quality of sleep improves and breathing is normalized.
6. The mood improves.
7. The figure takes on beautiful shapes.

Home workout 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 over thirty programs for weight loss, pumping the buttocks, abs, flat stomach, yoga, as well as speeding up the metabolism.

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

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, each girl can pick up what exactly 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 cease to be effective, because two or three new programs are released every month. They can be combined and changed.

Nutrition for regular sports: a sample menu

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

Day 1

• Breakfast: scrambled eggs from two eggs with tomatoes and cheese / oatmeal in milk with a handful of walnuts;
• Snack: oven baked apple with cottage cheese, honey and raisins;
• Lunch: lean potato casserole with zucchini, eggs and cheese + pickled mushrooms with onions;
• Snack: cottage cheese with an apple and a banana + a glass of sourdough;
• Dinner: steamed chopped chicken breast cutlets with herbs + 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 in milk with honey;
• Snack: vegetable salad + a glass of kefir;
• Lunch: steamed chicken with carrots and onions + durum wheat pasta;
• Snack: crispbread with cottage cheese and avocado;
• Dinner: an omelet of two yolks and three proteins + a salad of fresh vegetables and herbs;
• Late dinner: water protein / low fat cottage cheese with honey.

Day 3

• Breakfast: oatmeal in milk with dried fruits and honey + fresh pear / apple / orange;
• Snack: two boiled eggs / scrambled eggs;
• Lunch: turkey meatballs + baked mushrooms with sour cream and cheese;
• Snack: two apples, whole grain crisps;
• Dinner: salad of seafood, avocado and fresh vegetables, seasoned with olive oil;
• Late dinner: protein in 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 a personal trainer, only if you perform them systematically, without gaps, 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 / increasing muscle mass slows down.

It should be understood: if you practice 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 the figure will not occur.

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

In order to make the figure perfect, uniform loads are needed on all muscle groups.

The exception is the problem areas that are on the body of almost every person, the load on them should be even stronger. A set of exercises for different muscle groups will evenly "pump" the whole body.

Do not think that training all muscles will be very long, even in a short time you can create a good load for the whole body.

A short set of exercises for muscle groups for girls with dumbbells

You can do these exercises at any time of the day. To keep the body in shape, it will be enough to devote at least 15 minutes a day to them. In the summer you can practice outside.

To do a short set of exercises for muscle groups, you need to have dumbbells, a positive attitude and comfortable workout clothes. A feature of this complex is that each exercise involves 8 muscles at once. In addition, all actions in this set of exercises for different muscle groups are performed in a row, without interruption, which allows you to burn even more calories.

Before training, you need to do a little warm-up - walk or run for a few minutes, warm up the muscles of the arms and legs, and only after that move on to the exercises.

• Lunges. Stand up straight with a dumbbell in your hands. As you inhale, we lunge on the right leg diagonally, the left knee looks at the floor. We lower the body and sharply, straining the press, press our left hand to the chest. We make a lunge with the left foot. This is one repeat. Follow 10 repetitions. The exercise involves the muscles of the back, shoulders, arms, buttocks and legs.
• Side lunges. We put our hands with dumbbells in front of us, the press and buttocks are tense. We take a wide step to the side, while simultaneously turning the body and toe of the leg in the same direction. The muscles of the arms, thighs, chest and abs are involved.
• Squats. We stand straight, hands with dumbbells down. While inhaling, we squat shallowly, pulling the pelvis back as if you were trying to sit down. As you exhale, rise on your toes, bend your arms and press them to your shoulders. The muscles of the whole body work. This exercise is one of the most effective. It must be completed at least 10 times.
• Another important exercise in the set of exercises for a muscle group for girls is push-ups. We lie down on the floor, rest on the palms and knees. Straightening your arms, lift your knees off the floor and raise your right leg. We return to the starting position. Do this 10 times for each leg.

A set of exercises for muscle groups at home

Many people devote almost their entire day to work, so they do not have the energy and time to visit the gym.

But do not despair, there is a special set of exercises for muscle groups at home. It is no less effective than training in the gym.

Exercise for the press and waist - "bike". We lie on our backs, raise our legs bent at the knees 45-60 degrees above the floor. The lower the legs are lowered, the stronger the effect of the training. We begin to rotate our knees, imitating riding a bicycle. This exercise should be done for 1-2 minutes without interruption, after which it should be briefly interrupted and another approach should be taken.

A set of exercises for muscle groups for girls necessarily includes exercises for a beautiful chest.

For this, regular push-ups are suitable, and you can do them while leaning on your knees, standing with your hands on a chair, or even pushing off a wall, depending on your physical fitness. You need to do push-ups at least 20 times.

A simpler exercise is to stand up straight, feet shoulder-width apart, arms in front of you. Put your palms together at chest level and press them against each other. This is how the muscles of the arms and chest are worked out.

Strengthening muscles, or the road to beauty!

Probably every woman at least once in her life does not like her own reflection in the mirror. And each has its own problem areas. Someone has a lower press, someone has buttocks, and what does not suit you? Do you want to start training at home, but don't know where to start and which exercises to choose?

Through trial and error, the best exercises for girls at home were selected. Now you have a set of great exercises that will help you keep fit. You will feel confident in any outfit - from a revealing bikini to skinny jeans or an extravagant dress.

I present to your attention 10 of the best exercises for women that can be easily done at home and they just work wonders! Add them to your workouts and your disadvantages turn into advantages!

I love this exercise because it gives volume to the buttocks, keeps the muscles in good shape and works out the back perfectly (this is how I got rid of constant pain in the spine).

Performance: pick up two dumbbells, stand on your left leg, lift your right leg. Bring your right leg back and bend your knee so that your lower leg is parallel to the floor.

Lean forward slowly, keeping your back straight. Hold, then return to the starting position.

This exercise is my secret waist fight weapon. The oblique abdominal muscles work very actively here.

Performance: lie on your left side with your legs straight. Lift up on your left elbow by lifting your upper torso. Raise your hips so that they are in line with your shoulders. Hold this position for 30 seconds, then return to the starting position. Do the exercise on the right side.

I am a dedicated fan of this classic exercise. It engages almost all muscle groups, burns a lot of calories, and also develops the pectoral muscles. You want your breasts to look attractive, right?

Performance: get down on all fours, place your hands on the floor so that they are slightly wider than shoulder level. You don't need to spread your legs wide. Lower your body until it touches the floor, then return to the starting position. Please note that the back and hips do not bend, they are absolutely straight.

This ballet movement works out the muscles of the inner thighs perfectly. The gluteus maximus muscle also sways intensively.

Performance: stand up straight, legs spread wide, socks look to the sides. Begin to squat slowly, bending your knees and keeping your hips parallel to the floor. Linger a little at the bottom point, then return to the starting position.

Interval cardio workout

Don't forget about cardio. This can be a great warm-up at the beginning of a class. Cardio will warm up your muscles and prepare your body for a fast pace and exercise. The main (and huge!) Plus of such exercises is their energy consumption. High-intensity interval training burns quite a few calories in a short amount of time.

Performance: select any cardio equipment (elliptical, jump rope, treadmill, bicycle, etc.) and repeat 10 times as follows:

3 minutes - 50% of max effort

20 seconds - 75%

10 seconds - 100%

Triceps exercises

This is my favorite exercise for the back and triceps. I take light dumbbells, compensating for this with a large number of repetitions (25 and more).

Performance: lunge forward, left foot behind. Bend the body low forward, bend the right knee. The hands are pressed to the body, the elbows are laid back. Raise and lower your arms with a weight of 30 times in each direction.

Step exercises or bench climbs

This exercise targets the glutes and hamstrings. You cannot do without it if you want to have beautiful strong legs and an elastic ass. The quadriceps muscle is also involved here, it is to her that we owe the pronounced relief of our athletic toned legs.

Performance: stand in front of a bench or special step platform. Place your left foot on it. Push off the bench and switch legs while jumping.

During execution, the back should be straight. Try to maintain balance by focusing your gaze straight ahead.

The bridge is an ideal exercise that we have known since childhood. Don't underestimate it because of its apparent simplicity. This is a wonderful exercise, it not only makes your buttocks round and firm, but also has a beneficial effect on the health of the spine.

Performance: lie on your back with your legs bent at the knees. Raise your hips so that they are level with your knees. Hold at the top, then slowly lower yourself.

Static planks are quite difficult to implement. And if they are still performed with support on one hand, then even more so. But in the correction and maintenance of posture she has no equal. This exercise is included in many fitness programs that work with back and spine problems. The bar also builds endurance and patience, which, in my opinion, makes it almost invaluable.

Performance: take the position of "lying down", bend your elbows and transfer your weight to them. Your body should be in a perfectly straight line from your shoulders to your feet. Tighten your glutes and raise your right arm in front of you. Make sure that the shoulder blades do not rise. Hold for 5-10 seconds, then switch hands.

Yoga has a lot of undeniable advantages: both physical and psychological. And inversion, or, in other words, inverted asanas are especially appreciated by the fair sex. Why, you ask? The answer is simple - because they perfectly help to fight such an unpleasant phenomenon as cellulite. It is rather difficult to clean, the process is long and laborious. It is for this reason that I do this exercise every night, before bed, literally for 5 minutes. The effect is evident. I strongly recommend that you do not leave the "birch" without proper attention.

Performance: Lie on your back, raise your legs and hips so that your toes touch the floor behind your head. Then raise your legs straight, you can leave your hands on the floor, or place them on your hips, whichever is more comfortable for you.

The neck should be relaxed during the exercise. Try to stay at the top point for at least a minute, then slowly lower your legs.

Little Tricks for Effective Workout

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To draw up a training program for a girl, it is paramount to determine the purpose of the classes: losing weight, keeping the body in good shape, or gaining muscle mass. In addition to regularly doing the exercises themselves, it is important to pay attention to proper nutrition and drinking regime.

A healthy lifestyle and maintaining a sporty body is not only a fashion trend in recent years, but also the correct approach to lifestyle in general. A beautiful and fit body is an accessible reality for all girls and men, and desire and constant work on oneself will help to achieve the goal.

When composing a training program for girls, you need to take into account the physiological characteristics of the body. The building of muscle tissue is influenced by hormones - testosterone and norepinephrine. Unlike men, the female body does not have a large content of these hormones, because of this, girls do not perform exercises until muscle failure.

Therefore, when performing strength exercise, you need to gradually increase the number of approaches. Nature gave a woman the ability to bear children, which is why the female body makes reserves in the form of fatty deposits. To create beautiful shapes, you need to combine sports with proper nutrition, which will include daily calorie counting.

You can draw up a training program for a girl yourself. First, you need to define the main points for this.

The difference between the organisms of a man and a woman in the matter of pumping muscles

The male body initially has more muscle mass and less body fat in the form of subcutaneous fat. The process of burning fat in a man is faster. In a man, the body produces more of the male hormone testosterone, and in a woman less, but more estrogen (female sex hormone).

For muscle growth, it is the male hormone that is needed - testosterone. Without taking special sports nutrition (anabolic steroids) It is not realistic for a girl to build up to muscles of the same size as a man's. Therefore, if a girl does not take supplements, she may not worry about pumping her body and becoming ugly.

When a woman takes steroids in pursuit of muscle mass, she has more side effects than men, because the female body resists the introduction of unnatural amounts of these substances. There is a load on the kidneys, liver, acne begins, but of course, intensified muscularization processes begin.

More visible changes include: coarsening of the voice, increased growth of hair on the body, hyperatrophy of the clitoris begins (it increases in size). Speaking about the effectiveness of muscle pumping, it should be noted that in the female body, the same amount of protein is used for muscle growth after training and protein nutrition as in men.

But depending on whether a woman is taking special nutritional supplements, training results vary greatly.

If sports nutrition is not taken, the volume of muscles in a woman, compared to a man, is acquired much heavier and less mass. But it is the strength and endurance that the woman develops more.

And if a woman takes supplements, the increase in muscle volume occurs on a par with a man. The difference is only in the starting point. Men initially have more muscle mass and they are stronger.

Defining a training goal

Starting preparation for training, first of all, you need to decide on the main goal: losing weight, gaining muscle mass, or simply maintaining good shape. Different goals mean different methods.

Gaining muscle mass. Principles

When building muscle mass, the body must receive a balanced amount of carbohydrates, fats and protein.

The number of calories consumed for a girl at the beginning of the muscle pumping path should be between 1600 - 1700 and above. When calculating daily calories, one should not forget about individual characteristics: height, weight, age and level of physical fitness.

Carbohydrates are best consumed for breakfast or 2 hours before training, such as oatmeal, buckwheat, or rice. In 20 minutes.

After finishing your workout, you can help restore blood sugar levels by:

• Apple;
• pear;
• banana;
• a glass of natural juice.

When building a relief body, you cannot do without the right proteins. You can get them from such products: chicken fillet, eggs, cottage cheese. Steaming, boiling in water or baking are suitable cooking methods.

The female body needs fats, their absence can lead to disruption of hormonal processes. Many healthy fats are found in nuts, seeds, oily fish, and soybeans.

It is better to eat at the same time 5 - 6 times a day and do not forget about the drinking regime. The number of strength training should be at least 2-3 times a week, lasting about 60 minutes.

To avoid mistakes at the initial stage, you should seek the advice of a professional trainer.

Slimming. Principles

Weight loss exercises combined with aerobic activity will help you lose weight. The strength complex should include: bench press, deadlift, squats, lunges.

Plus a few more exercises with weights to choose from, the total amount is 6 - 8. From aerobic exercise, swimming, jogging or cycling are suitable. Strength training should alternate with aerobic training, for example, 2 times strength training and 2 times cardio.

The total number of calories consumed while losing weight is about 1500 per day. This figure will vary depending on the individual. There are special formulas for calculating the calorie content of the daily diet.

Food products should be correct and contain many nutrients and trace elements. For the duration of the diet, you need to completely abandon fast food, carbonated drinks and sweets.

Keeping your body in good shape

Good physical condition includes: flexible joints, elastic muscles, a healthy cardiovascular and respiratory system.

To keep the body in good shape, it is necessary to give up bad habits, proper nutrition and regular physical activity. For girls and women of all ages, yoga, Pilates, jogging, swimming, walking and cycling will be useful.

Workout at home or in the gym: which is better?

The results of the training process depend on motivation and self-discipline. Without these two components, a positive result is impossible, no matter where the workout takes place at home or in the gym.

Home Workout Benefits:

1. Saving money. You do not have to spend money on a subscription to a fitness club, sportswear and shoes.
2. Convenience. The workout can be carried out at a convenient time for yourself.
3. Lack of embarrassment. There are people in the gym who have excelled in sports, which makes many beginners uncomfortable.

Minuses:

1. Technical errors. If the exercises are not performed correctly, it is possible to get injured and not achieve the desired result.
2. Lack of equipment. Training will not be effective without the right equipment.
3. The financial costs of buying the right equipment, but you only need to do it once.
4. There is no way to get advice from a coach.
5. Poor focus on the process. There are more distractions at home than at the gym.

Necessary equipment for home workouts:

1. 1. Collapsible dumbbells (weight 1,2,3 and 5 kg);
   2. Folding board for the press;
   3. Jump rope;
   4. Fitball;
   5. Rug.

Pros of training in the gym:

1. The presence of like-minded people. The lesson will be more productive due to the presence of people motivated by one goal.
2. Various equipment.
3. Lack of distractions. The atmosphere sets you up for a quality process.
4. Opportunity to consult a professional trainer.

Minuses:

1. Waste of time on the way to the fitness club and back.
2. Monthly expenses for a subscription. For individual lessons, you will have to pay for the services of a fitness instructor.
3. Queues for simulators. If the gym is small or lacking in equipment, you will have to wait in line.

An unambiguous answer to the question "which workout to choose?" - No. It all depends on preferences, the main thing is to correctly draw up a training program and go towards your goal. And then girls, the result will not be long in coming!

Correct load distribution

A competent approach to sports will provide quick and long-term results. To do this, you need to know exactly how to distribute the load on your body.

The distribution of the load, whether it is strength training or cardio, includes the main components:

1. Warm up before starting a workout;
2. Correctly selected program;
3. Rest between classes.

Any workout should be started with a warm-up and finished with a hitch.

The duration of the warm-up is 5 - 7 minutes. The session should last about 60 minutes, 2-3 times a week. An important point is the regularity of training. Girls with low physical fitness should start with half an hour classes. Before starting training, you should consult your doctor.

Exercises with weights at the initial stage are done in three approaches, 12-15 times. If the goal is to lose weight, then gradually the weight of the dumbbells needs to be increased, otherwise the body will get used to the same loads and stop progressing. You also need to work on the number of repetitions and reach 17 - 20 times per set.

If we are talking about a set of muscle mass, then 3 repetitions of 8 - 10 times are enough. The weight of the dumbbells is selected individually (holding the dumbbells in your hands, you need to try to do 8 repetitions, if it turns out, you need to take the dumbbells weighing a little more).

Rest between sets for about 1 minute, you also need to monitor the heart rate. If the CC frequency is below 140, then the load is insufficient, and if it is above 170, then it is too strong.

The technique for performing the exercises must be correct, otherwise there is a risk of injury. Therefore, it is better to perform the exercises in front of a mirror. Usually it takes a month to perfect the execution technique. Exercising doesn't have to be daily; your muscles need time to recover and rest.

A fitness trainer will help you choose a training complex, he will select an individual training session and develop a nutrition program.

Warm up

Warm-up is an integral part of a workout that includes a set of exercises that prepare the muscles for the main load.

Warm up benefits:

Warm-up begins with a slow pace with gradual acceleration.

Approximate set of exercises for warm-up:

1. Rotation of the neck, arms, ankles;
2. Turns and tilts of the body to the left - to the right;
3. Swing your legs;
4. Squats
5. Running in place;
6. Jumping rope.

Training complex for beginners

For girls who are starting to play sports, you need to independently draw up a training program. An obligatory moment is a gradual increase in the load. The training program should consist of exercises for all muscle groups. Much attention must be paid to the correct performance of the exercises. From this, the result will come faster.

Each workout begins with a warm-up (6-10 minutes is enough) with a transition to a basic strength complex. The duration of the lesson at the first stages is 30 - 40 minutes, with each workout the time should increase.

For one exercise with weights, 3-4 sets and 12-15 repetitions are done. Rest between sets 40 - 60 seconds, during this time the muscles will have time to rest and restore breathing. The total number of workouts per week is 3 - 4.

For effective fat burning, cardio workouts are added, which alternate with strength training.

Advanced training program

The advanced training program is suitable for girls who have already achieved a certain athletic level and regularly attend the gym.

Set of exercises (3 sets = 17 reps):

Fullbody for girls

Fullbody - training for all muscle groups, i.e. the whole body is worked through in one training. Fullbody workout is ideal for those who are just starting out or have not done it for a long time. When done correctly, prepares the body for an advanced level of training. The complex is suitable for home and gym.

Approximate set of exercises:

1. Squats with a barbell (dumbbells) with a wide stance or bodybar;
2. Bench press or chest pull
3. Deadlift with a barbell;
4. Bodyweight lunges;
5. Wide grip barbell row;
6. Breeding dumbbells to the sides with two hands;
7. Knee push-ups or floor push-ups.

In one approach, 15 repetitions are done, the number of approaches is 3 per exercise. Training time - 50 min.

Circular workouts

Circuit training involves performing exercises one after another at a certain pace. This is a highly effective workout that boosts metabolism and burns subcutaneous fat. And also, muscle relief is worked out and endurance is increased due to training of the cardiovascular system.

The training contains 5-6 exercises for different muscle groups, which are performed without interruption. Number of circles 4 - 6, rest between transitions from one circle to another - 2 - 3 minutes.

Before starting the circular training, a joint warm-up is performed, then cardio (running, jumping rope, bicycle) 15 - 20 minutes.

Workout:

1. Burpee (10-15 times);
2. Twisting on the press (20 times);
3. Standing dumbbell press (10 - 15 times);
4. Bodyweight lunges (10-15 times);
5. "Hammer" with dumbbells (10 - 15 times);
6. Push-ups (10 times).

At the end of the workout, cardio is done at a slow pace.

Fat burning program

The fat burning program for girls should include: strength and aerobic training, proper nutrition. When composing a training program, you should know that the consumption of subcutaneous fat occurs after 30 minutes of intense exercise. Below is a training system designed for 4 workouts per week.

Day 1 - aerobic training:

Day 2 - aerobic training:

Day 3 - strength training:

Day 4 - strength training.

Each workout is designed for 60 minutes. The training program can be carried out at home, excluding exercise with simulators.

Fitness program

Fitness - program is a system of exercises aimed at body shaping and health improvement.

Below is a list of the most popular programs:

• LESS MILLES ... Exercises in this program are performed to rhythmic music, most often using dumbbells. Suitable for everyone who loves active fitness.
• MIND & BODY ... The program is aimed at developing flexibility, all exercises are performed with relaxing music. Suitable for all those who do not like intense training.
• BODYBALANCE ... The sessions combine yoga and Pilates exercises. Develop flexibility, endurance and health.
• B ODYCOMBAT ... The program combines various types of martial arts: kickboxing, takewando, karate. The duration of the lesson is 50 minutes. Girls with joint problems should consult a doctor before exercising.
• STRECH . The set of exercises is aimed at improving the condition of the joints and increasing the flexibility of the body. Exercise is combined with correct breathing technique. The lesson lasts 1.5 hours. There are no contraindications to this program.
• PILATES MAT ... The program will teach you to feel your body, strengthen the spine and tone the muscles. A month of regular exercise will help you get a beautiful silhouette and good stretching. The duration of the session is 55 minutes, there are no contraindications for implementation.

Power training

Weight training is indispensable for girls striving for a beautiful body. They are also important when losing weight, because during strength training, fat deposits are consumed. Strength training: develops muscle definition, adjusts the figure in the right places, improves coordination and increases endurance.

Strength training principles:

A strength training program for girls should include exercises for: chest, biceps, quadriceps, triceps, back, shoulders, glutes and abs. A warm-up warm-up is done before each workout. The number of repetitions and approaches and how to choose the right weight for dumbbells was described at the beginning of the article.

Cardio workout

Cardio is a great option for those looking to lose weight and improve endurance. This can be: cycling, jumping rope, running, swimming, sports or Nordic walking. A rowing or elliptical trainer is suitable for training in the gym.

Cardio training can be of different intensities:

• Low to medium intensity - suitable for beginners as there is no heavy load on the heart and joints.
• High intensity - suitable for people with an average level of fitness, increases the metabolic rate during and after training.

When composing a cardio training program, you need to take into account some of the nuances. To exercise at home, you will need an exercise bike or treadmill. A suitable option is outdoor activities, where the body is provided with a large amount of oxygen.

It is imperative to have comfortable clothes and the right shoes to avoid heavy stress on the foot. You need to start the lesson with a warm-up. For those who are overweight and have health problems, walking or swimming is suitable.

For weight loss, it is recommended to combine cardio with strength training. Beginners should start with low and low intensity workouts and gradually increase the load. You need to drink about 1.5 liters of still water a day and follow a calorie deficit diet. Lesson time - 40 - 50 minutes, to be held at least 3 times a week.

Split program

The essence of all split - programs is that only 1 or 2 muscle zones are worked out in one workout. This type of training is suitable for girls who have been doing power loads for more than six months.

An example of a split program:

1 workout - arms and back.

Workout 2 - buttocks and legs.

Workout 3 - chest and abs.

The number of sets is 3, the number of repetitions is 10 - 15.

Training on simulators

Training on simulators is as effective as training with dumbbells and a barbell. Before starting work, you just need to figure out how this or that simulator works.

Everyone is familiar with a treadmill and an exercise bike, we will dwell on the rest in more detail:

Complex of training on simulators for all muscle groups:

1. Twisting on the "Roman chair" (3 - 20);
2. Upper block thrust (3-15);
3. Platform (3 - 15);
4. "Butterfly" (3-15);
5. Elliptical trainer (15 min).

Impact of the menstrual cycle on exercise

The quality of the training process is influenced by the menstrual cycle. In the first two weeks after menstruation, the body is on a strong rise, these days you need to train with greater efficiency. In the next two weeks, there is a period of recession and energy savings. This is the time for light exercise and low-calorie nutrition.

Many girls experience various ailments on the first day of the menstrual cycle, so training on this day should be postponed.

In the presence of gynecological diseases, it is not worth training, but it is better to coordinate the training loads with a doctor. During menstruation, the body is in a state of dehydration, these days it is important to drink plenty of drinking water and eat foods rich in vitamins.

Drinking regime and nutrition

Compliance with proper nutrition with regular physical activity is 70% of success on the way to a beautiful figure and only 30% is correct training.

It is very important to eat small meals 5-6 times a day. 1.5, or preferably 2 hours before going to the gym, you need to eat food rich in carbohydrates and a little protein. You can get the right carbohydrates from oatmeal, rice, buckwheat and rye bread. And, there is a sufficient amount of protein: in beef, eggs, chicken breast and lean fish.

When losing weight, it is impossible to eat after exercise in the gym, because eating will stop the burning of subcutaneous fat. If, however, there is a set of muscle mass, then after 20 minutes. you can have a snack with a banana, apple or low-fat cottage cheese. To gain muscle mass, a post-workout meal should consist of carbohydrates and protein, and for weight loss, protein and vegetables.

It is impossible to completely abandon fats, this will cause great harm to the body. You need to consume fats from the right sources, such as nuts (a handful per day), vegetable oils, hard cheeses and fish.

To avoid malfunctioning, the body needs to drink the right amount of fluids every day. The indicator for everyone is individual, the approximate amount for a girl in the middle weight category is 1.5-2 liters per day.

Tracking progress

Tracking progress during training occurs by measuring with a centimeter tape. This should be done once every two weeks and the results are recorded in the training diary. In the same place, calculate the calorie content of the daily diet, thanks to the records it will be easier to adjust workouts and menus.

It is better to refuse constant weighing on the scales, it will not bring reliable information. As you know, muscles are heavier than fat, so at the beginning of training, the weight may increase slightly.

A good indicator of progress would be an increase in reps, sets, and weight bearing. Every two months, girls need to change the composition of the training program to improve progress and stop training every six months for two to three weeks to rest the body.

Change yourself and your body and let sport bring only happiness and pleasure!

Video: how to create a training program

How to make a workout plan for girls:

Drawing up training programs for women: