Exercises for girls in the gym. A set of exercises for girls in the gym

Nowadays, the saying “You are greeted by your clothes, but seen off by your mind” is more relevant than ever, because first of all, when meeting a new person, we form our opinion about him, based on his appearance, and then we look at what is inside. If you want to be successful, both on the personal front and at work, you need to constantly keep yourself in shape.

For a woman, being attractive and pleasant is especially important. The main component of this image of the fair half of the population is Therefore, the topic of this article will be “Gym training program for women.”

Familiarization with all stages of weight loss

First, let's discuss the fact that the program for training in the gym for women for the purpose of losing weight and for the purpose of pumping and building certain muscle groups are fundamentally different.

If building and strengthening your muscle frame is important to you, then strength exercises are most effective. If your goal is to lose excess weight, then cardio exercise is something that you should pay special attention to. However, for best results, pay attention to both types of exercises.

In this article, the main task that the training program we have compiled in the gym for women will solve is to remove the stomach and sides, as well as tighten the lower body or reduce the volume of the legs.

In addition to what you have compiled, you will need to familiarize yourself with the basic principles of proper nutrition.

For simple muscle strengthening, muscle building and cutting, diets will vary significantly. We will also consider this point in general detail.

It is important to understand that the gym training program for women and men differs due to differences in body structure. It is worth taking into account the characteristics of a girl’s body before and after the menstrual cycle.

When visiting a gym with exercise equipment, you need to wear clothes specially adapted for this purpose and be sure to take with you the amount of water you need.

Features of female physiology

Due to the amount of hormones such as testosterone and norepinephrine in the female body (women have much less of them than men), the body is prone to the accumulation of fat. Also, these hormones are responsible for aggressiveness and the ability to consciously repeat certain exercises to the point of wear and tear (in this regard, ladies are less resilient).

Despite the rate at which fatty tissue accumulates in the body, girls have the ability to shed extra pounds much faster than guys.

Women have very well developed lower body muscles, making them very trainable. Things are worse with the upper body. It is quite difficult to pump up the muscles of the abs, chest, arms and shoulders, but in combination with proper nutrition it is quite possible.

By the way, due to the smaller number of nerve endings in the lower abdomen, women have a less developed neuromuscular connection than men. On the one hand, this is good, because ladies are more tolerant of pain in this part of the body (in particular pain during menstruation), but because of this, the lower abs are the most problematic part for most of them.

It is very important for women to choose a workout routine according to their menstrual cycle.

In the first half of the time after menstruation, the body is more resilient and strong, and is also less prone to storing carbohydrates in reserve, so training at this time is most productive.

Ovulation usually occurs two weeks after menstruation. These days the body is at its weakest, it is engaged in accumulating and saving energy, so you can be sure that every piece of cake you eat at this time will, without a doubt, lead to the rounding of your shape. Training during this period is the least effective; experts even recommend reducing the load.

Let's summarize what a woman should know when choosing exercises for herself.

A weight loss training program for women is very different from a training program for men due to differences in muscle structure.

The number of calories a man should consume per day is several times higher than the norm recommended for girls.

A gym training program for women should be built according to her menstrual cycle: the heaviest loads are in the first two weeks, then the intensity of training should decline.

In women's training, there should be many sets and repetitions, with a minimum of rest between them. A gym workout program for women 3 times a week is the best option.

Let's talk about nutrition

To ensure that the efforts made in the gym are not in vain, you simply need to control your diet, because no matter how hard you work during training, if you consume excess fat and carbohydrates, your muscles will simply grow under a layer of fat.

So, the basic rules of proper nutrition:

• You need to eat several times a day (5-7) in small portions.
• Be sure to consume at least two liters of clean water (tea, coffee, juices, etc. have nothing to do with clean water).
• Minimize the consumption of so-called junk foods (these are foods that do not provide any benefit to the body). These include: sugar, mayonnaise, ketchup (and other purchased non-natural sauces), sweet carbonated water, etc.
• Try to avoid consuming too fatty meat and give preference to boiled, stewed, baked and steamed foods rather than fried in oil.

• Do not eat food 3-4 hours before bedtime.
• The main amount of carbohydrates should be taken in the first half of the day.

As you can see, the rules are simple and understandable to everyone. We do not advise you to completely exclude sweets, flour and fried foods from your diet. You just need to try to eat not very healthy foods as rarely as possible. For example, give yourself a day once a week when you can eat something tasty. But the main thing is not to overeat.

A sample meal plan looks like this: breakfast, snack, lunch, snack, dinner. Fruits are best as a snack.

The main thing is to remember that no training program in the gym for women (beginners in particular) will help you if you don’t eat right.

What is the difference between a circuit training program and a split program?

So, we talked about the basic principles of women's training, understood why a training program for men is not suitable for women, and learned about the basic principles of proper nutrition. Now let's talk about the training itself.

The training program in the gym for weight loss for women for two days (or better yet, three) is divided into two types:

A circuit program is a workout that involves each session in the gym working out all muscle groups at once. This type of training is considered by many to be the most preferable for women. It is, without a doubt, ideal for those whose goal is to lose excess weight and slightly strengthen the muscle frame.

Split training is based on the fact that the person working on it works a certain group (or several groups) of muscles every day. For example, day 1 - back, arms, day 2 - legs, buttocks and day 3 - chest and abs.

Such training is usually chosen by men. However, for girls who want to build muscle mass in a particular area or pay special attention to the most problematic part of the body, this program is also ideal.

Below is a training program in the gym for women (initial) of a circular type.

Circuit training

It is important to remember that no matter what training program in the gym for weight loss for women (and drying is also required in conjunction with training for weight loss) you have, you need to devote 20 minutes at the beginning to warm-up and cardio exercises and 20 minutes at the end to muscle stretching and cardio exercises . We will discuss this point in more detail later.

So, you've warmed up. Now let's look at what a circuit training program for a gym for women (initial) should look like for a week.

The first day

Press. The first exercise you will perform will be crunching the body on a bench. Perform 4 sets of the maximum number of repetitions (professional trainers advise doing as many as you think you can, plus 5 more times. These 5 repetitions will be most effective).

Gluteal muscles. Lunge forward on both legs 15 times, while holding dumbbells with a minimum weight of 3 kg in your hands. 3 approaches.

Back. Vertical block pull. This exercise needs to be done 4 sets of 8-15 repetitions, concentrating on the back muscles.

Dumbbell bench press. This exercise tightens the breasts and forms their beautiful shape, which, you see, is important for a woman (it is especially important that the training program in the gym for women over 45 includes chest exercises). Perform 15 times in 2 approaches.

Flying arms with dumbbells while lying on a bench. This exercise will enlarge and strengthen your breasts. Perform 15 times 2 approaches.

to the sides. Do 25 swings with each leg, 2 sets.

Complete 2-4 rounds of this program. Remember that in the breaks between approaches and exercises you cannot sit and it is undesirable to stand in one place; it is better to go drink some water or warm up and stretch your muscles.

Day two - rest.

Day three

Squats holding a barbell on your shoulders, will perfectly pump up your buttocks and legs. The weight of the bar should be such that you can squat with it at least 15 times without hurting yourself (we recommend starting with 8-10 kilograms). The first time you need to be insured. Do 2 sets of 15 reps.

Floor press. Do 2 sets of 10-15 reps. This exercise is good for the chest muscles.

Twisting with a fitball. The point of the exercise is that you need to lift your body and legs at the same time, while holding the fitball in outstretched arms, pass the ball from your hands to your legs and lower yourself, squeezing it with your feet. This challenging exercise works the upper and lower abdominal muscles, as well as the muscles of the arms and legs. Minimum number of repetitions 10 times, 2 sets.

Leg press on the machine. This exercise works the thigh muscles. Do it 15 times, 2 sets.

Arm curl with a dumbbell. Perform 2 sets of 15 times on each arm. With this point you can pump up your biceps, which will relieve you of problem areas on your arms.

Plank stand for 1-1.5 minutes. The plank tightens the muscles of the entire body.
Complete 2-4 rounds of this program.

Day four - rest.

Day five

Hyperextension. This exercise trains the gluteal and back extensor muscles. Perform 15-20 times for 0.5 kg. 2 approaches.

Leg raises on the horizontal bar (hanging). This way you will perfectly pump up the muscles of the lower and upper abs, oblique abdominal muscles and arms. If you are a beginner, then pull your knees bent up. If your level of training allows you, then raise your straight legs to parallel with the floor. Such twists should be done in the following order: forward, left, right. Perform 10-20 repetitions in 2 sets.

Bent-over arm raises with dumbbells alternately. Perform 15-25 times on each arm, 2 approaches. This exercise will strengthen your shoulders.

Calf raises with dumbbells will work the calf muscles. Do 3 sets of 40 reps.

Deadlift Perfectly suited for working out the back, buttocks, thighs and forearms. This row must be performed with dumbbells or a barbell. 15-20 times, 2 approaches.

Swing dumbbells to the sides pump up the middle delta of the arm. 2 sets of 10-15 times.

Warm-up, stretching and cardio

Before performing the exercises, be sure to spend 10 minutes warming up and 10 minutes on a treadmill or exercise bike.

You may ask, “Why do you need a warm-up if it doesn’t build muscle or help you lose weight?” The answer is simple: only by warming up first will you prepare your body for heavy exercise, which will significantly improve the quality and safety of subsequent training.

So, what is the warm-up responsible for:

• Warms up and tones all the muscles of the body.
• Accelerates the heartbeat to 100 beats/min.
• Increases the activity of the cardiovascular system, due to which blood flows to the muscles faster.
• Reduces the risk of muscle tearing or straining during strength training.
• Speeds up metabolism.
• Helps you get ready for training.

Now you know the important role warm-up plays. It may include: jumping rope, rotational exercises to warm up the joints, bending and turning the body, abducting and stretching the arms in different directions.

After you've finished warming up, run for 10 minutes on the treadmill.

After completing your basic workout program, spend 10 minutes stretching. It will make the shape of your muscles more neat and feminine, and will also reduce pain the day after training. And, of course, a plastic body never hurts a girl.

Women over 40 years old

Many people think that the training program in the gym for a woman 40 years of age and older is very different from the training for the younger generation or is not available at all. This is a misconception. The sport is shown at any age, but in this case several rules must be followed:

1. Before you start going to the gym, you should consult your doctor.
2. The rest between exercises and approaches should be longer - 1-1.5 minutes.
3. Perform all exercises carefully and not at a very fast pace.
4. Spend more time stretching and warming up.

By following all the rules described in this article, you will achieve incredible results at any age.

Strength and aerobic exercises for girls in the gym, combined with diet, can be the secret weapon for building a beautiful figure.

Girls who come to the gym for the first time don’t know where to start and are terribly afraid to build up big muscles. We want to reassure you, this is not possible, women do not have enough testosterone hormone. Therefore, you can pump up as much as you want, but you still won’t be able to pump up huge muscles. Of course, if you don’t use illegal drugs...

Therefore, girls, there is nothing better for you and your figure than training with free weights and machines. You will never pump up and become like a man. Your figure will only improve, and your muscles will strengthen and acquire a beautiful feminine shape. After all, what makes you beautiful is essentially your muscles and lack of fat. Imagine if you suddenly lost weight, what would be left of you?

What exercises should girls do in the gym?, depends on your goals, for example, if you just want to lose weight, then this is mainly aerobic exercise, 3 times a week for 40 minutes per workout. If your goal is to build muscle mass, then, of course, the priority is strength training with weights, with a minimum amount of cardio. To lose weight, you must train as intensely as possible with a minimum amount of rest between approaches and exercises of up to 2 minutes, perform exercises in the range of 12-15 repetitions. To build muscle, do 8-12 reps and rest for 2-3 minutes.

What exercises should girls do in the gym, and what program should girls use?

Cardio equipment

Exercise bikes, treadmills, jumping rope and other aerobic exercises are very beneficial for the body. Perform them at the beginning of your workout as a warm-up and warm-up.

One of the main exercises, performing which your buttocks will become elastic and beautiful. The exercise is technically difficult, so it should be performed with caution and under the supervision of a trainer.

The third most effective exercise for the legs and buttocks, after squats and deadlifts.

Leg extension on the simulator

Isolated exercise for quadriceps. Performed after squats or leg presses.

An isolated exercise aimed at developing the biceps femoris muscle. Performed after squats or leg presses.

In essence, this exercise is similar to a pull-up, only in reverse. The exercise uses the muscles of the back and arms.

A very effective exercise for the back, the only drawback is that not all girls can do pull-ups.

or dumbbells

A basic exercise for the chest muscles, if you want to tighten and give a neat shape to your chest, do this exercise. Perform the exercise with a spotter.

Bringing your arms together on a machine (butterfly exercise)

Used as an auxiliary exercise for training the pectoral muscles. Exercises on this machine do not place stress on the elbow and shoulder joints, compared to the bench press, so this exercise is considered the safest for chest training.

The main exercise for the arms is dumbbell curls, this exercise is usually performed once a week.

Crunches The most popular exercise for the abdominal muscles, do it at the end of your workout, after the main exercises.

After completing your workout, be sure to do some stretching exercises. By training flexibility, you increase muscle elasticity, improve joint mobility and speed up blood circulation, which will positively affect your results.

Example training program

Very often I devote specific topics to girls that are unlikely to be of interest to guys. My respects, ladies. And although today’s topic is called “Arm training for girls in the gym,” the program given in this article will also be of interest to beginner guys, since it serves more to strengthen the muscles, and not to pump them up. Get ready to receive a new dose of information.

Many times I have come across the fact that girls and women, coming to the “gym” and receiving certain tasks (exercises) from the trainer, think that after a couple of workouts they will pump their shoulders, back, or arms to incredible sizes. Like the shoulders will be wider than the hips, and it’s kind of ugly.

I agree, it doesn’t look very attractive, but you, dear ladies, will not be able to pump up your body parts to more or less large sizes - many factors influence this. For example, the wrong level of male hormones, wrong nutrition, wrong training load. In short, don’t be afraid - you won’t be shaken. But gaining strength, increasing the definition of the body (as they say, “getting dry”) is always welcome.

Girls, you must understand that by training your arms, you will also train other muscles - chest, back, torso. So don’t worry if after training you have pain not only in the muscles of your arms, but also in your core.

You must also understand that the muscles being trained need rest. Therefore, do not think that the classes will be similar to each other. Having worked on the shoulders, for example, in the next workout you will have to train other muscles - biceps, triceps or forearms. Oh well, it will be reflected in the program anyway, so just stick with it.

Hands-on program in the gym

A gym is the presence of all kinds of exercise machines and sports equipment that help you achieve physical perfection. So don’t be shy about using all the variety of weights: the more you change the objects you work with, the more unusual it will be for your muscles. This means that they will always work with full dedication, and not idly, as when getting used to the same weight or apparatus.

The program is intended for beginners, and is divided into three days (by hand zones). You see, you can only work with your hands for a certain amount of time. Next, they will simply get tired. Therefore, supplement this program yourself with exercises for the abs, lower back, legs or sides, dilute it with work on cardio equipment or exercises for the butt. Simply put, whatever your soul desires. It could even be stretching, running on a treadmill, or just jumping rope.

You need to exercise a day or two after the previous workout so that you have time to recover. By the way, it is not necessary to adhere to the sequence of classes that is described. You can periodically swap training days (but not the exercises on them).

First lesson

1. Bench press with a narrow grip (for beginners - an empty bar) - 4 sets of 8-12 repetitions each.
2. Extension of the arm with dumbbells from behind the head (for the right and left in turn) – 3 to 10-12.
3. Back push-ups from the bench (flexion-extension of the arms in support from behind) – 3 to 12-15.
4. Extension of arms in a block simulator - 2 to 6-8 (the exercise is difficult, that’s why there are so few repetitions).
5. Bent over arm extension with dumbbells – 3 to 8-10.
   Possible replacements in the future - after a month of training, you can replace the second exercise with a standing French press,

Second lesson

1. Bench press sitting behind the head in a Smith machine – 4 to 8-10.
2. Lifting dumbbells forward, to the sides and to the sides while bending over - do all three exercises continuously (rest only after three completed exercises). 3-4 to 10.
3. Barbell chest press in the Smith machine – 2 x 10.

Possible replacements: after a month of training, you can replace the first and last exercise with a regular bench press while sitting from the chest and behind the head. You can also divide the triset (second point) into three separate exercises, and perform them first with one hand, then with the other. Bent over dumbbell lateral raises can be replaced with lateral raises while lying face down on a bench. In short, there are a lot of variations, try it and don’t feel sorry for yourself.

Third lesson

Possible replacements: you can change the first exercise to pulling a block behind your head, the second can be replaced by bending your arms with a curved bar or bending your arms on a lower block. The last, that is, the fifth, you can eventually change to pull-ups on the horizontal bar with a reverse grip, and you don’t have to hang completely - you can stand with your feet on the floor. The main thing is to relax your legs.

Best regards, Vladimir Manerov

Subscribe and be the first to know about new articles on the site, right in your email.

The gym is an ideal place for comprehensive training of various muscle groups, which is suitable for exercise not only for heavyweight men, but also for fragile ladies.

Women go to the gym to lose weight or, on the contrary, gain muscle mass, improve their natural curves, or acquire these curvaceous shapes through hard training. It’s no secret that working out in the gym not only sculpts your figure, but also improves the health of the body as a whole, improves mood, promotes the production of beneficial hormones, and also strengthens the body’s endurance.

At first glance, it seems that it might be easier to train in a gym, where all the necessary facilities are available: exercise equipment, instructors, qualified trainers. But it's not that simple. The most important misconception of all women who go to the gym for the first time: more exercises on various machines means better results.

In fact, running from machine to machine, changing equipment, alternating weights, you will not only not be able to achieve the desired results, but you can also harm your health with the wrong technique for performing this or that exercise, too much weight, or excess loads.

Before buying a gym membership, take the time to undergo a medical examination to rule out serious illnesses and select the optimal load in accordance with your physical development.

Underestimation of what you think is an insignificant disease can lead to serious consequences. For example, a therapist may not allow a woman to exercise if the hemoglobin level is significantly lower than normal, which can cause pre-fainting and loss of consciousness during serious physical exertion.

Even if you have any diseases, your doctor and trainer will be able to determine the optimal level of stress during training, as well as develop an individual exercise program that eliminates stress on one or another part of the body.

The body is able to tell you whether it needs physical activity and when it should stop through pain. As soon as a woman feels pain during exercise, she should stop immediately and take rest. It is also necessary to study the localization of pain, find out its root cause, passing the necessary tests and undergoing examination at a medical institution.

Development of a training program

After the desire to purchase a subscription coincides with the capabilities of the female body, it is time to decide on a training program, that is, whether these will be self-selected exercises or whether the help of a personal trainer is needed. If a woman finds herself in the gym for the first time, then, of course, she cannot do without the help of a trainer. He will expertly approach any problem, help you draw up a plan - a training program with an emphasis on the desired end result, set the correct technique and monitor the progress of the woman’s exercises.

The golden rule for starting training is to familiarize yourself with safety precautions and study the simulators.

Of course, it will not be easy for a girl who finds herself among the heavyweights for the first time and decides to independently create a training plan for herself to understand the purpose of this or that equipment and the technique of working with it. To do this, there should always be a trainer on duty or qualified fitness instructors in the gym who will help a woman who is a beginner understand the mechanisms of the apparatus, learn the technique of performing a particular exercise in order to get the effect from it and eliminate dangerous situations.

• lose weight;
• gain muscle mass;
• maintain weight at a certain level;
• improve strength and endurance;
• improve body shape.

It is immediately necessary to dispel another myth about women’s training. Often in the halls you can see the following picture - the cardio zone is crowded with females, they spend hours pedaling bicycles, torturing treadmills and ellipsoids, expecting a quick effect. But without strength training, cardio exercises for those who want to lose weight will be ineffective. As a rule, cardio workouts allow you to develop endurance and are good for warming up or, conversely, after the main workout.

In order to ensure that after losing weight the muscles do not lose tone and a beautiful relief of female forms is formed, it is necessary to combine cardio exercises with a feasible strength load of basic exercises.

A set of exercises for women

It is important to note that you can train no more than two muscle groups in one day.

You can alternate them at your discretion. Moreover, it is not necessary to train every day; you can divide the entire set of exercises aimed at working different muscle groups into three days:

• Day 1: arms/back;
• Day 2: buttocks / thighs / calf muscles;
• Day 3: press.

Day one: arm and back muscle training

Any workout begins with a 10-minute warm-up, which can consist of basic aerobics or cardio exercises.

Exercise 1: depending on your physical development, pick up dumbbells or a bar (empty or weighted). Feet shoulder-width apart, elbows pressed to the body. Press your hands towards your chest so that their inner surface is facing you. You need to do 3 sets of 10-12 repetitions.

Exercise 2: slightly change the technique of exercise 1: feet are also shoulder-width apart, elbows close to the body, but you don’t need to press with both hands at the same time, but alternate raising your arms. You need to do 3 sets of 10 repetitions on each hand.

Exercise 3: You will need a bench. Lie down on a bench with dumbbells in your hands. Raise your arms above you, without bringing them together; on the contrary, spread them shoulder-width apart, turn their inner surface towards your face. Press the dumbbells toward your chest, keeping your elbows slightly apart. You need to do 3 sets of 10-12 repetitions.

Exercise 4: lie on a bench, raise your arms with dumbbells above you. Raise the dumbbells to the sides, you will immediately feel tension in the armpits, biceps and chest muscles. If there is no tension, change the weight of the dumbbells to a heavier one. Do 3 sets of 10 – 12 repetitions.

Exercise 5: This exercise engages and works the triceps perfectly. Lie down on a bench, stretch your arms with dumbbells above you, connecting them. Fix the dumbbells at the same height, balance with your fingers. Then lower your hands behind your head. Just don’t lift your lower back off the bench, don’t arch it. Do 3 sets of 10 – 12 repetitions.

Exercise 6: hyperextension. Adjust the height of the hyperextension machine so that your hips are locked and your lower back is flexible. Hands behind your head, watch your breathing. Go down and rise up slowly. Watch the range of motion: do not rise too high so that your lower back does not arch, and do not go all the way down. Do 3 sets of 15 reps. For greater effect, you can pick up and press a metal “pancake” to your chest.

Exercise 7: arm and back training on the lat machine. The lat machine is a crossbar with a return mechanism that can be weighted according to your level of physical fitness. Sit in the lat-machine so that your knees are tightly fixed in the simulator. Having chosen the optimal weight for weighting, pull the bar to the bottom. Moreover, you can pull in two ways:

- to the chest (this way you can work your biceps);

- behind the head to the shoulders (the back muscles are worked to a greater extent).

You need to do 3 sets of 10 – 15 repetitions.

Day two: training the buttocks, thighs and calves

Women always give priority to training these zones. It is believed that the best exercises for working these muscle groups are basic exercises: squats with a bar, squats with a kettlebell, lunges with weights, leg swings.

Exercise 1: Bar Squat. In the squat, the main thing is to establish the execution technique. Adjust the weight of the bar, as well as its weighting, in accordance with the recommendations of the trainer or your own individual characteristics. Place your feet wider than your shoulders, with your feet slightly turned to the sides. Place the bar on your shoulders, being careful that it does not put pressure on the cervical vertebrae. Squat, bending your body slightly forward so that your knees do not fall out and are at an angle of 90 degrees from the floor. Also make sure that your knees do not compress while squatting; on the contrary, spread them apart. Do 3 sets of 15 reps.

Exercise 2: Kettlebell Squat. The most convenient way to do this exercise is to place your feet on step platforms. This will increase the depth of the squat and prevent the weight from touching the floor. The technique is the same as in exercise 1, just make sure that there is no additional load on the lower back, do not arch it. Repeat this exercise in 3 sets of 12 – 15 times.

Exercise 3: weighted lunges. Pick up dumbbells with your working weight. If the size of the training area allows you, then it is better to do lunges while walking forward. If space is limited, do lunges in place. Alternately, throw your leg forward, squatting on your knee, just make sure that your knee does not fall out, while at the same time raising the hand on the dumbbells on which leg you are lunging to your shoulder. You, accordingly, create a weighting effect. Do 3 sets of 10 lunges on each leg.

Exercise 4: Leg swings. Take a training mat, squat down, push your leg back, pull your toe higher and higher. And so on 10 - 12 times on each leg for 3 approaches. If the gym has a special leg swing machine, alternately perform the exercise on the inner and outer thighs for 3 approaches.

Day three: abdominal muscle training

Exercise 1: lie on a gymnastics mat, fix your legs, hands behind your head, do deep raises for 3 sets of 20 - 30 repetitions.

Exercise 2: Lie on the mat, locking your shoulders and lower back tightly if possible. Raise your legs above the floor and do scissors for 3 sets of 20 to 30 repetitions.

Exercise 3: on a bench for abdominal training. Lie on your back, hold the handrail with your hands, raise your legs to your chest, first together, then separately, imitating riding a bicycle.

Having studied the characteristics of her own body, drawn up a training program, distributed the load and set the technique for doing the exercises, a woman working out in the gym will quickly achieve the desired results, her body will take on a healthy appearance, her shape will become more luxurious, which will not go unnoticed by people of the opposite sex.

Video - A set of exercises in the gym for women

Gym programs for girls differ from men's gyms. It is difficult for women to work to the point of exhaustion with a certain muscle group due to physiology. The principle is an even load with numerous repetitions.

Exercise programs for girls are suitable for shaping, cutting, and developing muscle mass. can be interchanged and supplemented with isolated practices.

Workout program for women in the gym for Monday

By changing the positions of the hands, it is possible to shift the emphasis to the trapezius, biceps, rhomboid and latissimus muscles.

We attach a V-shaped handle to the lower block and take it with a direct grip.

1. We sit down, rest our feet on the platforms, and lean our chest forward.
2. As you exhale, we pull the handles towards us until they touch the abs, and after a pause we release them.

1. We hold a dumbbell or disk between widely spaced legs.
2. We move our hips back, synchronizing the movements of the pelvis and arms, and lower ourselves along with the load.

It tightens the inner thighs and gluteal muscles. Instead of a projectile, you can put a bar on your shoulders.

The gym program always includes.

1. We take the shells in our hands and lower them in a free hang.
2. We step forward with one foot and lower the other until it is parallel to the floor.
3. Bend the knee of the exposed limb at a right angle.
4. After a short cool-down, we rise using the power of our quadriceps. (4x12).

Bench press

Compared to the gym The female one is characterized by low intensity and frequent repetitions. designed to give shape to arms, shoulders, chest.

1. We sit down on the bench.
2. We grab the bar with a straight grip.
3. Remove the projectile and lower it until it touches the chest (4x10).

Front squats with weights

Professional programs involve working with free weights.
We perform squats by analogy with the classic ones, but we grab the bar with crossed palms and bring it to our shoulders.

Reduction of legs

Focused practice from the Women's Gym program structures the lower core. The technology is simple:

1. sit down, adjust the weight;
2. press your hips against the pillows;
3. we bring and spread our legs at a given pace.

Working on the block

A variable technique called “crossover” perfectly works the chest muscles, giving it a beautiful shape. Performed from any position, with different torso inclination, with one or both hands.