Program of training in the gym

To everyone's surprise, the principle of training for men and women is not much different. And both need cardio for weight loss, and weighting - for a set of muscle mass. But there is only one nuance, which, with a similar program in the gym allows them to achieve dramatically different effects - hormones . The male body responds superbly to strength exercises, resulting in a masculine relief. And the female body under the influence of the right program for the gym only sharpens its refined outlines.

Female training in the gym

The most common stereotype, because of which women panically fear to cross the threshold of the gym - is the ingrained opinion that training with weights will make them "courageous" in the most direct sense of the word. But in fact, no program for the gym for girls is able to provide such results without additional intake of anabolic drugs and special nutritional supplements.

The ideal women's program for a slimming gym should include:

Exercises

  1. Elliptical trainer - we warm up the body, we increase the pulse. We warm up on an ellipsoid, or, preferably, on a cardio path. The warm-up lasts 10 minutes. Work on the ellipsoid is made at the expense of the body weight of the trainee - it is necessary to press the pedals, as a result, movement occurs. At the same time, the hands also work. On the elliptical simulator there is an opportunity to increase resistance, then the load on all muscle groups will increase.
  2. Abdominal press - lifting the body on a horizontal bench. First of all, the upper muscles of the press work here. Hold the hands behind the head, the elbows look to the sides, on the rise the exhalation, on the return to the FE - the breath. We perform 15-20 repetitions.
  3. The legs are raised in the vise. In the initial position of the legs are stretched vertically, on the rise we pull the legs to the chest, bending them in the knees. In this exercise, the muscles of the lower press are involved. When lifting, we exhale.
  4. Leg training - attacks with dumbbells. One of the most effective exercises for the muscles of the legs and buttocks. The starting position is a wide stance, the left leg in front, the right behind, rests on the toe. In dipped hands dumbbells. On exhalation bend the front leg and lower the hind leg to the floor. On inhalation - the front leg is straightened, the rear leg is relaxed. The main aspect - the knee of the front leg should not protrude from the toe, as this can lead to injury. The knee of the back leg barely touches the floor, and the emphasis, all the strength in the exercise should be directed to the heel of the front leg, as if wanting, to press it into the floor. It is necessary to make 3 sets of 20 reps per leg.
  5. Deadlift is another exercise for the muscles of the legs and back. The legs are slightly bent, the pelvis is pulled back, the back is even. The neck in the lowered hands, on the hips. We make a slope forward with a straight back, hands with a griffon fall below the knees - exhale. We return to the IP on inspiration. The bar should move along the legs, feet in a narrow rack, the heels do not come off the floor. The tension should be felt, first of all, in the back of the thighs.
  6. Leg bending on the simulator lying on the abdomen - the back surface of the thigh is isolated. In no case can you tear your hips off the surface of the bench.
  7. Further, without a break for rest, we perform hyperextension in the supernet. In the exercise, the hamstrings, gluteal muscles and lower back muscles are involved. The legs during the exercise must be straight, with the body lifting we exhale, strain and shorten the gluteal muscles.
  8. The treadmill is a hitch for 10 minutes. In case your goal is to lose weight, your hitch should be a continuation of the workout, but with a cardioclone and last for 40 minutes or even an hour, and then all the same 5-15 minutes of hitching for recovery.