3 ideal program for young women training in the gym

This article is similar to the constructor. It describes three weight training, each of which works through all groups of muscles, cardio on simulators and two circular. How to combine them, depending on your goals.

The different training programs

1. The training program for women who want to lose weight

Combine strength and cardio. Recent enableEffects of aerobic and / or resistance training on body mass and fat mass in overweight or obese adults spend more calories, and strength exercises will train your muscles and help the body emaciated look even cooler.

• How often do. To achieve the goal, each week Take time to 3 weight training and 2 kardiosessii. The latter can be of two kinds: 30-60 minutes or 20-30 minutes of cardio intensive circuit training, if you are not ready to go to the gym five times a week.
• How to do the exercises. Unless otherwise stated, do 5 sets of 6-12 repetitions.
• How to eat. Create a calorie deficit: spend more than you consume.

2. The training program for women who want to build muscle

If you have no extra kilos, exclude cardio and make the emphasis on strength training.

• How often do. In week 3, plan of exercise and rest for at least 48 hours between them.
• How to do the exercises. Unless otherwise stated, do 5 sets of 6-12 repetitions.
• How to eat. Add in the diet of more products, protein-richOr buy protein powder. To grow muscles, you should consume 2 grams of protein per kilogram of body weight.

3. The training program for girls who want to be on our toes

Need cardio and strength exercises. The first will be a tougher, bleed the heart and dyhalku. The second will make more.

• How often do. In week 3 count on strength training. At the end of every 15-20 minutes engaged in the cardio.
• How to do the exercises. Unless otherwise indicated, do 3 sets of 6-12 reps.
• How to eat. Try to stick to a healthy diet, eat more vegetables and fruits and at least 1.8 grams of protein per kilogram of body weight.

If you have problems with the cardiovascular system, or musculoskeletal, Before going to the gym, consult your physician. In the presence of old injuries, back problems, joint pain, it is better to find a good coach.

What should be weight training

Regardless of the program, each strength training begins with the warm-up. It must be in the following order:

1. Articular workout. Twist the joints of the hands and feet to 10 times on each side, do tilt and rotate the body and neck.
2. 5-10 minutes of light cardio. You can use any appropriate simulator: track, stepper, an ellipse, an exercise bike. If all busy, jump rope.

In addition, before each exercise with a heavy weight need more warm up with a little. This will prepare the target muscles to work and will protect you from injury. For example, if you are going to squat with the rod 50 kg, 5 times do stamped, then 3 times with 30 kg and 3 times with 40 kg. Only then proceed to the main load.

Operating weight was adjusted so that the last repetition in the approach given hard, but without changing equipment for jerk skewed back and unwanted slopes. If they do, take the weight or lighter abbreviate the number of repetitions.

Between sets 60-90 seconds rest between exercises - 1-2 minutes.

I power training

Twisting the press

It works out abdominal muscles.

Lie on your back, put feet on the floor, hands behind your head clean. Lift the housing to the blades off the floor, and remained lower back pressed. Do not rest your hands on your head, fingers only touch the neck, the movement takes place at the expense of muscle tension press, and not the neck.

Perform 3 sets of 15-20 times.

hyperextension

Circulates the spinal erectors, buttocks and back of the thigh.

Insert foot into a simulator for hyperextension, remove your hands behind your head. Keeping the back straight, lower body, and then lift it up. At the top of the wall look ahead. Avoid sudden movements and jerks, do the exercise slowly and under control.

Do 3 sets of 15 times. You can increase the number of repetitions to 20-25 in the future.

Squats on the back

It loads the thighs, buttocks and muscles of the core.

Stand with your feet slightly wider than shoulders straightened, reduce blade wear foot expand a little to the side. Take the bowl back, slightly rotten in the back and walk away with the breath into a squat. Keep your back straight, look ahead.

Squat until thighs parallel with the floor. If a heels do not come off from him, knees wrapped inside, and the back remains straight, try to sit down below. If the back is rounded, back to the previous position, that is, again, make the hips parallel to the floor.

Come out of the squat on the exhale.

Begin with the stamp 15 or 20 kg load and gradually increase. All the time follow the technique.

Thrust block to the chest

Circulates back muscles.

Sit on the bench, feet flat on the floor. Grasp the handle direct (back focus) or reverse (emphasis on the biceps) grip. change them you can every week. Keep the blades, lower the shoulders, straighten your back. On the exhale, pull the handle to touch the chest. The housing does not deviate back, shoulders slumped, the blades are reduced.

Return the handle back and repeat.

pelvis ups with a barbell

Good load buttocks.

Prepare the bar, sit next to the bench and put his feet on the neck. Lean back on the bench, bend your knees, feet put on the floor. Supporting post hands, put it into a basin. Tear it off the floor, distribute the weight between the fulcrum on the bench and feet on the floor.

Due to stress the gluteal muscles post pelvis up to a full straightening of the hip joint. Drop down and repeat.

bench press

Pumps the pectoral muscles and triceps.

Lie down on the bench for bench press, push the foot to the floor. Direct grip wider than shoulder width, hold the barbell. Remove it from the racks, lower the chest to touch and squeeze back.

Breeding dumbbells standing

Strengthens shoulders.

Stand up straight, lift the arms with dumbbells to the sides to shoulder level and lower back. Leave your elbows slightly bent, so as not to overload the joint.

II strength training

Reverse Crunch on bench

Pump the rectus abdominis muscle, with emphasis on the lower part (lower abs).

Lie down on the bench and grab hold of the edge of it. The legs lift and bend at the knees.

Lift your legs higher still and lift the pelvis off the bench. Return to the starting position.

Do 3 sets of 20 repetitions.

hyperextension

Do 3 sets of 15 times. Technique described in the first strength training.

Lunges with dumbbells in his hands

Pump the legs, buttocks and muscles of the core.

Hold dumbbells in his outstretched hands. Lunged forward and touch the floor with his knee legs standing behind. Make sure the front knee does not go over the sock.

Stand up and do the lunge with the other leg. You can do these exercises on the move, or if in a hall crowded on the spot.

If you want to load in addition bark muscles and shoulders, try another option with dumbbells over your head.

Make two approaches on each hand.

Thrust dumbbell to the belt in the slope

Load on your back muscles.

Put left hand and knee on a support such as a bench or box. Straighten your back, shoulders, and lower the arm with a dumbbell, pinch the blade.

Tighten the dumbbell to the waist and lower back. It is important to pull it to the belt, but not to the chest, not to raise the shoulders and raise the blade. Otherwise, with the hands you move the focus on the back muscles.

Deadlifts with a barbell

Pumping buttocks and back extensors.

Stand close to the bar, to the vulture was over the sneaker laces. Sit down, placing the pelvis back. Grasp the barbell straight grip slightly wider than shoulder width. Keep your back straight throughout the exercise.

Raise the post fully straightened at the hip joint, and then return to its original position.

Breeding dumbbells lying

Pumps pecs and shoulders loads.

Lie on bench press feet to the floor, in front of a lift dumbbell so that the palms facing each other. Dilute the dumbbells to the sides, slightly bending your elbows to protect the joints. Palm expand at the bottom to the ceiling.

Keep your hands and repeat.

Reverse push-ups on the bench

Load the triceps.

Find support boxing, shop, stack steppe. Turn his back on her, put on her hands, straighten your knees. Make a push to reverse the arms parallel to the floor, but not below. Return to the starting position.

Make 3-5 approaches for 10-15 times.

III strength training

Twisting the press

Perform 3 sets of 15-20 times. Technique described in the first strength training.

hyperextension

Do 3 sets of 15 times. Technique described in the first strength training.

Sumo Squats with dumbbells

Load on leg muscles and buttocks, well pumps the inner thighs.

Pick up one dumbbell or kettlebell. Place your feet so that they are twice as wide as the shoulders and toes looked away. Take the pelvis back a little cave in at the waist.

Do crouching, throwing knees to the side. Back bend: it should be smooth and tense throughout the exercise.

Thrust rod to the belt in the slope

Pumps the muscles of the back and shoulder biceps.

Take a barbell straight grip slightly wider than shoulder width, tilt the body to the parallel with the floor. Bend your arms, pinch blade and bring the shell to the waist, and then lower. Do not unbend, until you finish the exercise: the body should be parallel to the floor or close to it.

Bench press barbell with breast standing

Load on the chest, triceps and shoulders.

Lift the barbell to the chest, elbows slightly forward, output, lower the shoulders, slightly arch your lower back. From this position squeeze the shell up and get him behind the head.

All the time look straight forward. When the bar passes by the face, do not raise the chin. Instead, retract it.

Romanian deadlift

Pumps the extensor muscles of the back, buttocks and back of the thigh.

Romanian craving different from the classical becomes what you bend your knees and minimum at a low point do not put the barbell on the floor, and shall bring it to the mid-calf. The back with the remains straight throughout the exercise.

Lead leg in a crossover

Effective exercise for pumping buttocks.

Face the trainers, throw with a special strap on the foot and the trailer it to the lower block. Taps leg back and return.

What should be the cardio

Cardio on simulators

If your body mass index more than the norm, it is not necessary to run on the track: so you too much load the joints. Instead, choose a brisk walk up the hill (on the track, you can adjust the tilt), an exercise bike, an ellipse, or stepper eyrbayk.

Perform Cardio medium intensity: so that you can survive without affecting the tempo. The main thing - to increase heart rate and keep it at this level right time.

If the long monotonous cardio catches up to you longing, try to engage in the headphones. If this does not work, choose a circular intensive training with their own weight. They are also suitable for those who can not go to the gym five times a week.

Circuit training

Circuit training - this is when you are performing in a row a few exercises on different muscle groups, usually with a short rest or not, and then start over again. Circuit training are good because they can reduce the time of rest: some muscles have time to recover, while others work, and the pulse remains high, as well as a waste of calories.

Here is an example of circuit training with their own body weight. You need to do 5 laps without interruption. If suffocated, rest for 30 seconds to one minute and continue to exercise.

And one more circular. At this time interval, that is, with clear timeframes. You work for 30 seconds, and then relax as much. Just need to perform a 6 laps.