Today, women's fitness is very popular. The modern standard of beauty, which is promoted by the media, is a slender, smart girl, and many are striving to match it. It does not matter whether you are doing fitness in the gym or practicing it at home, the main thing is that you will in any case come to your goal - a slender and beautiful body.
Fitness program for women
Depending on the goals that you set for yourself, your program may be different. It is best to build a detailed plan before you start your studies - it will not allow you to turn off halfway.
First of all, start a special notebook, in which you enter your initial data: height, age, weight, chest volume, waist and hips. Critically look at your figure in the mirror and note what you are going to fight with. Remember that you can not set yourself unrealistic goals! Your goal should be simple, clear and include several steps, in the course of solving which you can achieve the embodiment of your dream.
For example, you decided to do fitness after childbirth, to tidy your stomach and hips. First of all, wait for the time that the doctor recommended you do without physical exertion. Only after this, when your training is not exactly harmful to health, you can make a plan and go to your goal.
With the help of fitness, the body is easy to perfect, but everywhere you need consistency and, most importantly, time. Do not expect that in a week you will regain the figure of a girl. Do not hurry, put it off for a few months. Tune in for long-term work.
So, when you have decided on the problem areas, you can choose your program. Note, it is fundamentally wrong to give load only to the zones that you care about most! For example, without training your back, it is difficult to create a beautiful press. Therefore, it will be necessary to include exercises on all muscle groups, but choose 2-3 exercises per problem zone.
You probably also have an idea of what exercises are required in this or that case. Falls and mahi - for beautiful legs, squats - for the buttocks, exercises for the press and push-ups - for a beautiful belly, classes with dumbbells - for the hands. Or, if you attend the gym, the corresponding simulators. In your notebook training is to make a schedule (at least 3 workouts a week), write a workout plan and exercises. After your individual fitness program is ready, you can get down to business. Do not forget once a week to measure body parameters and compare them with previous ones to track progress. And remember, if you are not tired after training, it means that there is not much use for it.
Home Fitness: Exercises
In order to make a plan for home training to strengthen muscles and increase calorie consumption (which helps to lose weight), you can take advantage of such a simple program of classes:
- Warm up . Twist your head, hands, feet, work through all the joints.
- Warm up the muscles . In order to proceed to training, you need to warm up your muscles. This will not damage them. There are many options: do a 10-minute jog or run in place, jump with a skipping rope, dance to cheerful music.
- Exercise in the arms . Take dumbbells in your hands (or, for example, small bottles of water).
Pull your hands in front of you, reduce and dilute the shoulder blades 20 times. Complete 2-3 approaches. - Exercise to the feet . Perform 20 swords with each leg.
- Exercise on legs and buttocks . Perform attacks, 3 sets of 15-20 times.
- Exercise on the buttocks . Do squats, 3 sets of 15-20 times.
- Exercise for the press . Lie on your back, legs bend at the knees, hands behind the head. Tear off the scapula from the floor, 3 sets of 15-20 times.
- Exercise on the back. Lie down on the stomach, tear off the floor at the same time straight arms and legs, 3 sets of 15-20 times.
In the end it is desirable to do some stretching exercises to relax the muscles and not to suffer the next day.