Now, when from the pages of glossy magazines look at us charming, graceful beauties with a tightened body, training programs for women are increasingly gaining popularity. In addition, with the modern "office" type of life and nutrition, which is due to him to prefer, physical exertion is simply necessary.
Program for the gym for girls
Usually the strength training program for women is strictly enforced only if the fair sex is visited by the gym. Indeed, a considerable amount of willpower is needed to force myself to do something at home. However, for some it's not a problem at all.
So, the program for classes for girls should assume a certain schedule. Let's say you decided to study three times a week, every other day. Less often - the results will need to wait too long, more often - to nothing, if you are not a professional bodybuilder. So, for each of the three days we choose the muscle groups, which we carefully work through. For example:
Day one: a training program for women - the development of leg muscles.
What exercises here are, directly depends on what the gym is equipped with! Ideally, the program for girls to warm up the muscles starts with a little warm-up, then go to the treadmill, stepper or exercise bike, which you need to spend 5-10 minutes. After that, when the muscles are warmed up and ready for action, you can move on to the exercise program for girls on the simulators and without them. For example:
- sit-ups with dumbbells or bodibar (3-4 sets of 15-20 times);
- press feet using a special machine (3-4 sets of 15-20 times);
- extension and bending of legs on a special simulator (3-4 sets of 15-20 times).
In addition, you can use other simulators. Weights choose such that last repetitions were given to you with difficulty.
Day two: fitness program for girls - working out of the press, back muscles and biceps.
This training should also begin with a minimum warm-up and a treadmill for warming up the muscles. After that you can start training:
- traction block to the chest (3 sets of 15-20 times);
- traction of the horizontal block (3 approaches 15-20 times);
- bending with dumbbells in the hands (3 sets of 15-20 times);
- Direct twisting (3 sets of 15-20 times);
- twisting on fitball (3 sets of 15-20 times);
- lifting the hull (3 sets of 15-20 times);
- lifting legs in the vise (3 sets of 15-20 times).
If at first you find it hard to perform 15-20 repetitions, perform 10. But qualitatively. Do not forget that when the exercise becomes easy, it is necessary to add the number of repetitions, approaches or weight of burden. The slimming program for girls assumes the greatest number of repetitions, i.e. in them weight is not so important as the number of movements.
Day Three: training program for girls - development of shoulder, pectoral muscles
In this case, a warm-up is also necessary, and it is better if it is performed on a stepper that uses the necessary muscles.
- working out of the triceps on the simulator (3 approaches 15-20 times);
- performance of the press of dumbbells in the lying position (3 sets of 15-20 times);
- exercise butterfly (3 sets of 15-20 times);
- Dumbbell layout (3 sets of 15-20 times);
- press the dumbbell in the sitting position (3 sets of 15-20 times).
The training program for girls at home can be a similar complex, but with the use of home implements and room facilities. It is important not to forget about proper burdening.