Many girls are afraid of gyms as a fire, believing that they can pumped over and become owners of masculine bodies. A terrible mistake! Look at our bikini champions Zinaida Rudenko, Oksana Artemov and others. Do you want the same accurate figure? Then march into the hall! Pumping from you physically does not work out to build a huge muscle mass, you need to use hormonal drugs, so you can take dumbbells and work on yourself without fear. But in order not to be disappointed and get the desired result, you need to have at least some idea of the principles of building exercises in the gym, and they differ from dance lessons or aerobic classes.
Typically, the weekly program is divided into 3-4 visits to the hall, between which there must be at least one day of rest. During the break muscle relax, recover and grow stronger. Each training is devoted to several muscle groups, because it is simply impossible to work out all the muscles of the body in a qualitative way in one workout.
Exercises are conventionally divided into isolating and basic exercises in the gym. If you are a beginner, the first time your complex will consist mainly of basic exercises, since you need to first build muscle mass. What is basic strength training? These exercises, when performing a large number of muscles involved. They are performed mainly with free weights. The isolators are designed to grind the muscles, give them the desired shape and are performed on the simulators.
Basic exercises for women in principle do not differ from exercises for men. The technique of execution is one, so in search of video-illustration you can fully see the exercise performed by a man. But if you want to use ready-made programs, then it's better to find those that are designed specifically for girls, as they are made for the purpose of working out problematic women's places.
Attention! Basic exercises with dumbbells, as well as with other shells, you must perform, selecting for yourself a weight with which you will enrich the specified in the program the number of repetitions. Of course, immediately guessing the weight is difficult, but it will come with experience. It is advisable to have a list of exercises with you and write down the weight that you defined for yourself in your first classes.
The main thing is, do not chase weight, it certainly matters, but it is much more important to perform basic exercises for beginners technically and qualitatively. It is better to take less weight, and eventually gain experience and increase it. Be especially careful in the exercises on the shoulders, as it is very easy to injure.
Do not forget about cardio! Training with the formula "cardio + basic exercises" gives a tremendous effect for losing weight. Their duration can be any: from 30 minutes to 1.5 hours. And remember that cardio training will have a stable and correct result only if you alternate them with strength training 3-4 times a week and observe proper nutrition.
Below is a ready-made version of the program, which includes the most popular basic exercises for girls. You can begin to perform this complex, gradually replenishing the knowledge, correcting and adjusting the list of exercises for you. In the hall there is always an instructor, from whom you can specify how to properly perform certain basic exercises in the hall. Its primary task is to provide comfortable conditions for everyone involved and to control the safety of training.
Basic Exercise Program
The complex of basic exercises in this case is designed for 3 times a week.
First day:
- Leg extension in the machine 2х15.
- Squat with a bar 4x12.
- Press the feet in the machine 3x12.
- Leg extension in the machine 2х15.
- Press of dumbbells sitting 3х12.
- Thrust rod in front of him with an average grip to the chest 3x12.
- Press in 3-4 sets for a maximum of repetitions.
Second day:
- Dilutions in the simulator on the chest sitting 3х15.
- Extension of the dumbbells from behind the head with one hand 3x12.
- Bending of dumbbells standing 3х10.
- Kick-back 3х10.
- Bending of hands on the machine with an emphasis of elbows 3х12.
- Caviar standing in a 4x15 machine.
The third day:
- Bending of legs in a machine 2х15.
- Thrust rod on straight legs 4x12.
- Bending of the legs in the machine (sitting or lying) 3х15.
- The traction of the block to the chest from the top is 3x12.
- Draft of horizontal block 3х12.
- Press in 3-4 sets for a maximum of repetitions.