If you want to have not just a slender, but an athletic body, then on the way to your goal you will definitely have to look into the gym. After all, proper nutrition and diets will not help you tone your muscles and skin, as good physical activity will do. There is an erroneous opinion that a set of exercises in the gym for girls should not include work with extra weight. This is due to the fact that many ladies are afraid of becoming overly muscular, but a woman physiologically cannot be such due to a lack of testosterone in the body. Therefore, weight training will only help tone flabby muscles and develop strength and endurance.
A qualified trainer will help you create an individual set of exercises in the gym for girls, but you can also choose a program yourself. Before starting classes, you need to decide on the goals of training and assess the state of your physical form. There are many types of programs aimed at losing weight, building muscle mass, increasing overall physical fitness, drying and drawing relief. It is important to remember that any set of exercises for girls should always include: a warm-up, the main part of the lesson and stretching exercises. It is also worth paying close attention to the rules for training on simulators, especially when choosing a working weight. Everything here is purely individual. For each simulator, you need to choose a weight with which you can do at least 10, but not more than 25 repetitions. Otherwise, you will either not achieve results, or injure your muscles by stretching.
There is a basic set of exercises in the gym for girls who have just started training and need to prepare themselves for more serious loads. This program is designed to increase the tone of the muscles of the whole body. Each exercise should be done “all the way”, but always more than 20 repetitions, so the weight is selected individually. 3-4 approaches will be enough. This course is designed for 2-4 months. leg press on a special simulator with a lifting platform; bending the legs on the simulator; swing legs to the side (to increase the effect, it is worth working with weighting agents); squats in a wide stance with dumbbells (plié); lifting straight legs lying on your back (working out the lower press); twisting lying on bench (working out the upper press); thrust of horizontal and vertical blocks to the chest; broach barbell standing; hyperextension. After that, it is necessary to complicate the program and work on individual muscle groups. To do this, there is a three-day set of exercises in the gym for girls, which is designed for direct weight loss and involves the alternate development of different parts of the body. It is worth doing 3, and if you have free time 4 times a week, alternating training and rest days for recovery. First day of squatting with a barbell in the Smith machine; deadlift of dumbbells or barbells (must be done with straight legs); thrust with a wide (or medium) grip of the upper block to the chest; leg curls on the simulator; thrust of one dumbbell to the belt, leaning on the bench; barbell or dumbbell bench press from the chest lying down; breeding straight arms to the sides with dumbbells in the slope. Second day bench press; thrust with a wide (or medium) grip of the upper block to the chest; bench press of two dumbbells up (lying on a bench); thrust of one dumbbell to the belt, leaning on the bench; pull with a narrow grip of the upper block to the chest; mixing hands with dumbbells or on a simulator (butterfly); half-ver; thrust to the belt of the lower block. The third day lunges in place (in motion) with dumbbells; deadlift of dumbbells or barbells (must be done with straight legs); swing legs to the side (to increase the effect, it is worth working with weighting agents); squats in a wide stance with dumbbells (plié); bench press of two dumbbells up (sitting on a bench); breeding two dumbbells to the sides lying on a bench; push-ups from the bench with a reverse grip; traction of the lower block on the triceps. Starting any set of exercises for the hall, do not forget about the warm-up. To warm up, 10 minutes of a treadmill, exercise bike or jump rope will be enough. As soon as you feel that you are slightly sweating, you can proceed to the main part. Don’t forget to stretch after your workout as this will ease your sore muscles the next day.