Slimming Fitness Room

Few women come to mind to choose a slimming gym. While there is still an opinion that in such a place you can become only a masculine being, but not slender and beautiful. However, this is just a myth! In fact, training in the gym can be used in two modes - either to increase muscle mass, or - for weight loss.

Does the gym help to lose weight?

Losing weight with the help of a gym is definitely possible. Moreover, you have a real chance not only to make the whole body smaller in volume, but also to find beautiful, elegant muscles that will make your body fit and attractive. After all, just thin - it does not mean beautiful!

The main thing is to remember the golden rule: you can lose weight in the gym, if you consciously give your body a combination of anaerobic and aerobic load - i.e. a large number of repetitions with a small weight and very small breaks between approaches. It is this tactic that will allow you to successfully lose weight, doing only in the gym!

How to lose weight in the gym?

The easiest way to quickly lose weight in the gym is to use a circular workout. This system is very simple: you consistently perform on each simulator one approach (for example, 20 lifts of light or medium weight). It is important to do without stops and pauses - just finished with some exercises, immediately took up the others. When you complete the first round, which consisted of one approach on each simulator, you should immediately go to the second round. Such circles, each of which includes one approach on each simulator, can be from one to five.

It is desirable that the training in this mode lasted no less than 40 minutes and was always accompanied by an initial warm-up and a final hitch (normal stretching would do). To achieve optimal results, you need to do at least 3 times a week every other day!

Program for the gym for weight loss

In each case, exercise for weight loss in the gym will be different, as each gym is equipped in different ways. It is important to consider that your body is a single system, and you do not need to choose only a narrow area (press or buttocks) and work only on it, even if it is the most problematic area. It is important in each training to work out all the muscles that can be worked out with the help of equipment available in your gym.

For losing weight enough to do three times a week. An approximate plan for your training should be as follows.

The first day. We start with the traditional warm-up, you can use a treadmill or an exercise bike for 10-15 minutes. Then we perform a circular training:

1. Extension of legs in the simulator (2 to 20 times).
2. Romanian deadlift (3 to 20).
3. Squats in the Smith simulator (3 to 20).
4. Retracting the leg on the cable rod (3 to 20).
5. Thrust on the upper block to the chest (3 to 15).
6. Lever pull (3 to 15).
7. Thrust dumbbells with one hand to the waist (3 to 15).
8. Dumbbell cultivation in slope (3 to 15).
9. Press (3 to 20).

The second day of training:

1. The press of dumbbells is lying (3 to 12).
2. The dumbbell is lying at an angle (3 to 12).
3. Hand information in the simulator (3 to 15).
4. Thrust on the block on the triceps (3 to 15).
5. Extension of the dumbbells from behind the head (3 to 12).
6. Biceps with standing dumbbells (3 to 12).
7. Hammers with dumbbells sitting (3 to 12).
8. Press (3 to 20).

The third day of training:

1. Falls (3 to 20 times).
2. Squats with a barbell or with dumbbells (3 to 20).
3. Bending of the legs in the simulator (3 to 20).
4. Reduction of legs in the simulator (3 to 20).
5. Breeding the legs in the simulator (3 to 20).
6. Dumbbell press sitting (3 to 12).
7. Lifting dumbbells through the sides (3 to 12).
8. Any exercise on the press (3 to 20).

After completing the power section of the program again, go to the treadmill or exercise bike and practice for 20-40 minutes. Do not forget that there are not consecutive approaches on one simulator, but first the first approach on the first, then the first approach on the second one, and so on.