What is the best gym program for girls? There is no single answer to this question. Any training program is good here and now for this particular person. Also, a training plan cannot give results forever, no matter how competent it is. Sooner or later there comes a moment when your program bothers you, you are less willing to do it.
The thought that today you need to go to training does not cause the usual joy. Your body responds less well to physical activity. Progress either slows down or stops altogether. This does not mean that your training program is bad or not suitable for you. This means that it has outlived its usefulness, and in the short term will not bring you more fruit.
Gym program for girls
On average, the “shelf life” of any program in the gym for girls is two months, plus a couple of weeks. In professional sports, this is called the mesocycle, medium-term training load planning. There is also a microcycle, it lasts from 3 to 14 days. For visitors to the gym, as a rule, this is a calendar week (it’s just more convenient that way). Usually the microcycle is the same program in the gym for girls, 3-4 workouts per week that are repeated.
In the calendar year, every girl has a date, an event, a period in which you want to shine, show your best shape, be the most beautiful. Most often it is a vacation, wedding, anniversary, corporate party. Lots of options. By analogy with sports, these are the most important competitions that you need to approach at the peak of your physical capabilities.
Scheduling the load for such a long time is called a macrocycle. We suggest choosing an event or date on the calendar that you want to approach in the most slender way possible. This will be the main target. We divide it into several small intermediate goals. All of them are interconnected and all complement each other.
We know that success is made up of many components. Therefore, you will have to work on such parameters as: increasing muscle mass, reducing subcutaneous fat, developing strength, endurance, speed, flexibility, agility, improving posture, working on lagging or priority muscle groups.
It is advisable to create a separate program for each parameter in gym for girls, highlight your period of time (mesocycle) and work on it with precision. And mesocycles alternate with each other on the way to the main goal.
But at the end of the road, there will come a moment when you need to make the final spurt, gather all your strength into a fist and show the best quality that you are capable of.
Circuit training for women
The essence of any circular training is the performance of several (from 2 to 10) exercises in a row without stopping. Please note that this training method is designed for people with training experience of a year or more. If you decide to use circuit training for women, you must be able to technically perform all the basic exercises in bodybuilding.
These are squats, lunges, deadlifts, push-ups from the floor and from the bars (on a counterweight machine), bench press, standing press pull-ups (on a counterweight machine), pull-ups from the top and front, broach, as well as basic exercises for the press. Also, circuit training for women makes special demands on the health of the student, we recommend that you first consult with your doctor and trainer.
Benefits of circuit training:
Gets rid of the remnants of subcutaneous fat.
It will make your muscles more prominent.
Emphasizes the features of your figure.
Takes your strength endurance to the next level.
Strengthens the respiratory and cardiovascular systems.
Will enhance the effect of all previously completed training programs.
Circuit training will be the icing on your “my stunning figure” cake.
How it works? If you choose the right load, your heart rate throughout the entire workout will be in the “fat-burning corridor” of 110-150 beats per minute (depending on age). Circuit training at times increases the density of work, i.e. you perform more exercises, sets, repetitions, compared to a regular workout (set-rest-set).
Doing more work means using more energy. The intensity increases, you do more work for each specific period of time, and this in turn forces the body to mobilize hidden resources. All body systems begin to work with full dedication.
This is especially true of the endocrine system. She begins to produce useful anabolic hormones that spin up the fat burning process for everything. coil. And most importantly, this process does not stop after training. You continue to burn fat for another 10-15 hours.
Circuit training example:
1st training day.
Leg press – 20 reps
Push-ups from the floor – 12 reps
Bench Reverse Crunches – 20 reps
Pull-ups in the simulator with a counterweight – 12 reps
Hyperextension – 20 reps
Walking on the path (speed 3-5 km / h) 5 minutes
Rest 2 minutes
This is one circle, all exercises in which are performed in turn without rest in between. Choose the weight carefully, you don’t need to work to failure, leave a couple of repetitions “in reserve”. Start doing 1 circle per workout and gradually increase the number to 5.
2nd training day.
Romanian deadlift – 20 reps
Close Grip Bench Press – 12 reps
Gym Step Lunges – 20 reps
Stretch with dumbbells – 12 reps
Hanging knee raises – 20 reps
Stepper (medium duty) 5 minutes
Rest 2 minutes
3rd training day.
Barbell Squats – 20 reps
Incline Dumbbell Press – 12 reps
Pulldown of the lower block to the belt – 12 reps
Standing Dumbbell Press – 12 reps
Clamshell press on the floor – 20 reps
Exercise bike (medium intensity) 5 minutes
Rest 2 minutes.
Perform training every other day, or 3 times a week (for example, Mon-Wed-Fri).
We recommend using a heart rate monitor with a chest strap to determine the optimal intensity of the load. If you don’t have one, use the sensors built into your gym’s cardio equipment.
Try it, perhaps this is exactly what separates you from the dream!