3 perfect workout programs for girls in the gym

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Solutions for those who want to lose weight, build lean muscles or just be in good shape.

This article is similar to a constructor. It describes three strength training sessions, each of which works out all muscle groups, cardio on simulators and two circulars. How you combine them depends on your goal.

How training programs differ

1. Training program for girls who want to lose weight

Combine strength training and cardio training. The latter will allow you to spend more calories, and strength exercises will pump muscles and help a thinner body look even cooler.

• How often to practice. Set aside time for 3 strength training and 2 cardio sessions each week to reach your goal. The latter can be of two types: 30-60 minutes on cardiovascular equipment, or 20-30 minutes of intense circuit training, if you are not ready to go to the gym five times a week.
• How much exercise to do. Unless otherwise noted, do 5 sets of 6-12 reps.
• How to eat. Create a calorie deficit: Spend more than you consume.

2. A training program for girls who want to build muscle

If you don't have extra pounds, eliminate cardio and focus on strength training.

• How often to practice. Plan 3 of these workouts per week with at least 48 hours of rest in between.
• How much exercise to do. Unless otherwise noted, do 5 sets of 6-12 reps.
• How to eat. Add more protein-rich foods to your diet, or buy protein powder. To build muscle, you must consume 2 grams of protein per kilogram of body weight.

3. Training program for girls who want to be in good shape

You need both cardio and strength training. The first will help you become more enduring, pump your heart and breath. The second will make you stronger.

• How often to practice. Expect 3 strength training sessions per week. At the end of each, do 15–20 minutes on cardiovascular equipment.
• How much exercise to do. Unless otherwise noted, do 3 sets of 6-12 reps.
• How to eat. Try to eat a healthy diet, eat more vegetables and fruits, and at least 1.8 grams of protein per kilogram of body weight.

If you have cardiovascular or musculoskeletal problems, consult your doctor before going to the gym. If you have old injuries, back problems, joint pains, it is better to find a good coach.

What strength training should be

Regardless of the program, every strength training session starts with a warm-up. It must be performed in the following order:

1. Joint warm-up. Twist the joints of the arms and legs 10 times in each direction, make bends and turns of the body and neck.
2. 5-10 minutes of light cardio. Any appropriate exercise machine will do: treadmill, stepper, ellipse, exercise bike. If everything is busy, jump rope.

In addition, before each exercise with a large weight, you need an additional warm-up with a small one. This prepares the target muscles for work and prevents injury. For example, if you are going to squat with a barbell of 50 kg, do 5 times with the bar, then 3 times with 30 kg and 3 times with 40 kg. Only then proceed to the main load.

Choose the working weight so that the last repetitions in the approach are given hard, but without changing the technique: jerks, a twisted back and unnecessary bends. If they do appear, take the weight lighter or reduce the number of reps.

Rest 60-90 seconds between sets, 1-2 minutes between exercises.

I strength training

Crunches on the press

Lie on your back, put your feet on the floor, put your hands behind your head. Raise the body so that the shoulder blades come off the floor and the lower back remains pressed. Do not press your hands on your head, fingers only touch the back of the head, the movement is performed due to the tension of the abdominal muscles, and not the neck.

Perform 3 sets of 15-20 times.

Hyperextension

Insert your legs into the hyperextension machine, place your hands behind your head. Keeping your back straight, lower your body and then raise it. At the top, look at the wall in front of you. Avoid jerking and jerking movements, and do the exercise smoothly and under control.

Do 3 sets of 15 reps. In the future, you can increase the number of repetitions to 20-25.

Back Squat

Place your legs a little wider than your straightened shoulders, bring your shoulder blades together, and turn the toes of your feet slightly to the sides. Take your pelvis back, bend slightly in the lower back and, with a breath, go into a squat. Keep your back straight and look forward.

Sit down until your hips are parallel to the floor. If your heels don't come off him, your knees don't curl inward, and your back stays straight, try sitting down. If at the same time the back is rounded, return to the previous position, that is, again make the hips parallel to the floor.

Exhale out of the squat.

Start with a 15 or 20 kg bar and gradually work your way up. Watch the technique all the time.

Pull of the block to the chest

Sit on a bench with your feet flat on the floor. Grasp the handle with a forward (emphasis on the back) or reverse (emphasis on biceps) grip. You can change them every week. Bring your shoulder blades together, lower your shoulders, and straighten your back. As you exhale, pull the handle until it touches your chest. The body does not lean back, the shoulders are lowered, the shoulder blades are brought together.

Put the handle back and repeat the exercise.

Barbell Pelvis Raises

Prepare the barbell, sit next to the bench and place the bar on your feet. Lean your back on the bench, bend your knees, put your feet on the floor. Supporting the barbell with your hands, place it on your pelvis. Tear it off the floor, distribute the weight between the fulcrum on the bench and your feet on the floor.

Due to the tension of the gluteal muscles, push the pelvis up until it is fully extended in the hip joint. Come down and repeat.

Bench press

Lie on a bench with your feet flat on the floor. With a straight grip wider than your shoulders, grab the barbell. Remove it from the racks, lower it until it touches the chest and squeeze it back.

Standing dumbbell breeding

Stand straight, raise your arms with dumbbells to the sides to shoulder level and lower back. Leave your elbows slightly bent to avoid overloading the joint.

II strength training

Reverse crunches on the bench

Lie on a bench and grab the edge with your hands. Raise your legs and bend at the knees.

Raise your legs even higher and lift the pelvis off the bench. Return to starting position.

Do 3 sets of 20 reps.

Hyperextension

Do 3 sets of 15 reps. The technique is described in the first strength training session.

Dumbbell lunges

Hold the dumbbells in outstretched arms. Lunge forward, touch the floor with the knee of your back leg. Make sure that the front knee does not protrude beyond the toe.

Stand up and lunge with your other leg. You can do these exercises on the move or, if the gym is cramped, on the spot.

If you want to add to your core and shoulder muscles, try another option: overhead dumbbells.

Do two sets for each hand.

Row of a dumbbell to a belt in an incline

Place your left hand and knee on a support such as a bench or box. Straighten your back, lower your shoulders and arm with a dumbbell, and bring your shoulder blades together.

Pull the dumbbell up to your waist and lower it down again. It is very important to pull precisely to the belt, not to the chest, not to raise the shoulders and not to part the shoulder blades. Otherwise, you will shift the focus from the hands to the muscles of the back.

Barbell Deadlift

Stand close to the bar with the bar over the lacing of the shoe. Sit down with your pelvis back. Grasp the bar with a straight grip slightly wider than your shoulders. Keep your back straight throughout the exercise.

Raise the barbell, fully straighten at the hip joint, then return to the starting position.

Breeding dumbbells lying

Lie on a bench, press your feet to the floor, lift the dumbbells in front of you so that your palms are facing each other. Spread the dumbbells apart, slightly bending your elbows to protect your joints. Turn your palms at the lowest point towards the ceiling.

Bring your arms together and repeat.

Reverse push-ups on the bench

Find a support: a box, a bench, a stack of steps. Turn your back to her, put your hands on her, straighten your knees. Do a reverse push-up until your shoulders are parallel to the floor, but not lower. Return to starting position.

Do 3-5 approaches 10-15 times.

III strength training

Crunches on the press

Perform 3 sets of 15-20 times. The technique is described in the first strength training session.

Hyperextension

Do 3 sets of 15 reps. The technique is described in the first strength training session.

Dumbbell Sumo Squats

Pick up one dumbbell or kettlebell. Place your feet so that they are twice as wide as your shoulders, and your toes point out to the sides. Take your pelvis back, bend slightly at the lower back.

Do a squat with your knees spread out to the sides. Do not bend your back: it should be flat and tense throughout the exercise.

Row of the bar to the belt in the slope

Take a barbell with a straight grip slightly wider than your shoulders, tilt your body to parallel with the floor. Bend your arms, bring your shoulder blades together and bring the projectile to the waist, and then lower it. Do not straighten until you finish the exercise: the body should be parallel to the floor or close to it.

Bench press from the chest while standing

Raise the barbell to your chest, bring your elbows forward a little, lower your shoulders, slightly bend your lower back. From this position, squeeze the projectile up and take it behind your head.

Look straight ahead at all times. When the bar passes your face, you don't have to lift your chin. Pull it in instead.

Romanian deadlift

The Romanian deadlift differs from the classic deadlift in that you bend your knees minimally and at the lowest point do not put the barbell on the floor, but bring it to the middle of the lower leg. At the same time, the back remains straight throughout the entire exercise.

Crossover leg abduction

Turn your face to the simulator, put on a special belt over your leg and attach it to the lower block. Take your leg back and back.

What cardio workouts should be

Cardio on simulators

If your body mass index is more than normal, you should not run on the treadmill: this will put too much stress on your joints. Instead, choose brisk uphill walking (you can adjust the incline on the treadmill), stationary bike, ellipse, stepper, or air bike.

Do cardio at a medium intensity so that you can hold out without slowing down. The main thing is to raise your heart rate and keep it at this level for the right time.

If long, monotonous cardio makes you feel bored, try wearing headphones. If this does not help, choose intense circuit training with your own weight. They are also suitable for those who cannot go to the gym five times a week.

Circular workouts

Circuit training is when you do several exercises in a row on different muscle groups, usually with or without a short rest, and then start over. Circuit training is good because it allows you to shorten the rest time: some muscles have time to recover while others are working, and the heart rate remains elevated, as does the waste of calories.

Here's an example of a bodyweight circuit training. You need to do 5 laps without interruption. If choked, rest for 30 seconds to one minute and continue exercising.

And one more circular. This time it is interval, that is, with a clear time frame. You work for 30 seconds and then rest for the same amount. In total, you need to complete 6 circles.