How to create a training program: instruction for girls
Sport And Fitness Books / / December 19, 2019
Do you want to round the buttocks, improve the shape of drumsticks or build pecs? You dream to make a flat stomach, and elastic arm? The secret to achieving these goals - in a properly designed training program. You can be sure that regular sessions on the correctness of the program will lead you to progress.
Step number 1. Define your goals
To create a perfectly thought-out individual training programYou should start with the definition of its objectives. Avoid vague language such as "I want to return the physical form," or "I want to improve the figure." Try to be as accurate as possible.
For example, for a month, you can set the following goals:
- lose weight by 5 kilograms;
- increase strength by 10%;
- again start wearing clothes that you become small.
Step number 2. Decide how many days a week you train
Engage in at least once a week is better than not do at all. If you newcomer or you have a little free time, then one session a week - this is a good start, provided that you exercise regularly.
Ideal - three strength workouts per week.
In this case, you can devote more time to each area of the body. If you are a beginner, then you may prefer three short workouts per week than two long.
Keep in mind that overtraining slows progress more than the lack of load. Only high-level athletes can afford to train more often four times a week. Muscle strength increases only on the condition that you rest between workouts. Therefore, if you want to quickly make progress, rest is crucial. Too often training leave no time for rest.
Step number 3. Select the days of training
Try to spread the training as far as possible (eg, Monday and Thursday, Tuesday and Friday). You must abide by the balance of training and rest.
But if you can exercise only on weekends, and proceed. Classes are on Saturdays and Sundays is not ideal, but you have plenty of time to relax for a week.
Step number 4. Select the workout
These scientific studies suggest that muscle strength and endurance during the day unchanged. Most women are stronger and weaker day morning. It is absolutely normal. These changes are explained by an increase in body temperature during the day.
In the morning the body temperature is slightly lower than the rest of the time, as it slightly increases after eating. This slight increase in body temperature is associated with an increase in the efficiency of the central nervous system. Thus, the muscular strength increases together with the temperature of the body.
We should not keep changing the training, because then your body will not have time to adapt.
Ideally, you should exercise at the peak of muscular strength, that is (for most women) during the day. Unfortunately, this does not always work. If you have the opportunity to train in the morning, the body gradually gets used to this schedule and muscle strength will be increased at this time.
Step number 5. Decide on what areas of the body you will work with each workout
This step helps to structure the training, based on their athletic or aesthetic purposes.
study all muscle groups for one training may be difficult. For this reason, we divide the body into six main areas:
- Feet (rear group of hip muscles, leg muscles, gluteal and quadriceps muscles).
- Abdominal Press.
- Back.
- Chest.
- Arm (biceps and triceps).
- Shoulders.
Give training each area different times of the body. The frequency of training each muscle group should identify specific objectives.
In order to reduce the weight of the body to maintain health and to prepare for the lessons of its sport, each muscle group can be trained to start once a week. When you have more free time, you can increase the frequency of training.
Step number 6. Determine the number of exercises for one area of the body
If you've never engaged in power exercises would be wise to choose one for each muscle group. It is best to focus on this exercise, which will allow the most efficient work out a specific muscle group. After a couple of weeks you will be able to add one more exercise for the main muscle groups.
After a few months of training you can enter additional exercises, but only for those areas of the body that you want to change to a great extent.
Step number 7. Select the number of sets for each muscle group
After completing the exercise, you need to decide how many times you should repeat it (ie how to perform this exercise approaches). The number of approaches has great value, because it is one of the main variables that determine the duration of the workout.
We all strive to fulfill as much as possible approaches, especially when embarking on training in order to accelerate progress. Unfortunately, the human body does not encourage this desire. Our muscles can only get a limited amount of the load, after which they overworked.
Exceed the optimal load - and the muscles will not be able to recover.
If you feel that tiredAnd looking for an excuse to skip the next training session - this is a sure sign that you have made too many approaches.
Before each workout you should understand how the level of energy have. If you feel a surge of strength, you can perform a variety of approaches than usual. If you feel tired, reduce the number of approaches.
Step number 8. Decide: free weights or exercise machines
newcomers usually recommended to be engaged on simulators: exercise them easier to learn as trainers themselves guide your movements. Many studies show that simulators allow beginners to build up strength faster than free weights.
This happens because the lessons on simulators require very little operating time of motor skills, because the motion simulator is completely routed, and it does not violate the trajectory of motion and loss balance.
Women embarking on strength training, faster progress when engaged on simulators, rather than free weights.
As you progress you can move on to more difficult exercises with free weights. By this time, they will seem easier because the muscles have become accustomed to training.
Step number 9. Set the duration of the workout
How much time can you devote each workout? This question is very important not only for rapid progress, but also to adhere to our program. It is better to train a little than not do at all.
The duration of each training session should not be fixed. If one day you have more time, do more sets and more exercises work through more areas of the body. If the next day you will have less time to focus on the areas most important to achieve your goals, or reduce the rest time between sets.
If you do not have time to visit the gym doing exercises that you can do at home with minimal sports equipment or none at all. In other words, do not miss classes.
Step number 10. Learn how to perform each repetition with the correct speed
The secret to performing at the correct rate of exercise is to monitor the movement of complications and avoid to burdening control your movement.
Step number 11. Determine the duration of rest between sets
Think of rest between sets as a tool to help you reach your goals sooner. If you want to create muscular relief, need to rest for a long time to recover most of the forces spent in the previous approach. But we should not rest too long, so as not to reduce the overall intensity of training, despite working with great weight.
Step number 12. Pick exercises that fit your body type
If the exercise causes you to take an awkward position, exclude him from the program.
From engage in strength training, limit those who can perform safely, based on the characteristics of your body.
Use the rule of thumb: the higher you are, the more dangerous it will be the main strength exercises for you to free weights (dumbbell and barbell), since they will have to perform a large range movement. The same applies to the squats, push-ups and bench press.
Step number 13. Time to change the program
When you first embark on a strength training, we recommend that you follow a training program as long as it allows you to progress.
Accustomed to power workouts, you can change the exercise as often as you like, because in this case you will be able to quickly learn the exercises.
Step number 14. Maintain the achieved results
Support to gain muscle mass is easier than to increase it. However, studies show that the amount of training effort required in order to maintain the results, changes with age.
People aged 20-35 years, previously held three times a week, can maintain their workout results of one a week. Unfortunately, elderly people involved in the same way, have to train twice a week to maintain muscle strength.
In the book "strength training Anatomy for Women"Frederick Delave Gandhi and Michael collected exercises, training programs and recommendations take into account the peculiarities of the female anatomy and are optimal for strength training representatives the fair sex.
Step by step instructions which are accompanied by anatomical illustrations and photographs, will help you understand how to do each exercise as efficient as possible, so you can work out some targeted muscles and problem areas.
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