We have already given you enough information ᴏ why muscles are cool, and how hard it is to achieve girls that are naturally thin. Now you might be thinking, “Good. That sounds great. I want more topography, more muscle. I want to become stronger. But why to begin?”
In this article we will try to explain to you what it costs start strength training, at home or in the gym, and We will give you a program for the first couple of weeks. If you are along with workouts will adhere to the correct diet, then you may well gain a kilogram or two of muscle.
- Muscle-building exercises for girls
- Muscle-building exercises for girls
- Dumbbell Squat
- Dumbbell Sumo Deadlift
- Push ups
- Putting exercises into a full-fledged workout
- Workout program for gaining muscle mass for girls 3 once a week
Muscle-building exercises for girls
If you have never been involved before, then perhaps you will not easy. But that’s why we chose these exercises: squats, deadlift and push-ups. These exercises involve a huge the number of muscles give a significant load and thanks the natural direction of movement is great for regular training sessions. In addition, these exercises resemble actions that you may carry out every day without even thinking. To raise a child, you need to sit down. Covering the bed, you doing deadlift. If you push someone away, you do push ups.
You can find an alternative to chin pull and twisting, but we will return to these exercises later.
The problem is that technique is crucial in these exercises, You will need a lot of time to master the correct execution. Fortunately, since you are a beginner, then, developing a technique with small weights, you have every chance of gaining significant amount of muscle.
Muscle-building exercises for girls
We recommend that you start with dumbbell squats, deadlifts with dumbbells and push ups. During squats with dumbbells work biceps, shoulders, quadriceps, obliques, abs, calf muscles, muscles of the back and buttocks. Deadlift is great for thigh muscles, forearms, back muscles, and this is one of the best exercises to create beautiful buttocks. Pushups are good for triceps, shoulders, chest and abs. Only three exercises allow you to effectively work on all the muscles of the body.
You can perform these exercises even after you become an experienced athlete (the strongest women in the world as an exercise, well-loading muscles, choose regular squats with dumbbells 50 kg each). But, once you learn the right technique perform these exercises, we advise you to still pick up more some new exercises and change your program periodically training sessions.
If you want to become much stronger than you are now, you it will be necessary to gradually switch to more difficult exercises, so that the growth of strength does not slow down and of course each time you it is necessary to take more and more weight. In the end if you will do squats, deadlifts and bench press with a weight of 50 kilogram, then you can perform twisting and pulling dumbbells to chin, and abdominal exercises, etc.
For the first time, these three exercises will be enough for you:
Dumbbell Squat
Exercise allows you to work out the quadriceps as much as possible. (front of the hips), buttocks, shoulders, forearms, lower back, abs etc. (In total, about 200 muscles are involved in this exercise). Not be upset if you don’t immediately manage to squat like Simon and Marco on the video. They trained for a very long time.
Dumbbell Sumo Deadlift
Exercise perfectly loads the muscles of the back of the thigh, buttocks (not like during squats), muscles of the back, forearm and about a hundred more muscles. In addition, this exercise helps correct posture.
Push ups
Push-ups are good for chest shoulders, core muscles and posture. In combination with squats and deadlifts push-ups make up an excellent full body workout.
Putting exercises into a full-fledged workout
Now we will show you how to turn these three exercises into full training for the whole body. Rita from Finland, started as a Bombshell service member who has now become his trainer will show you what this training looks like:
For each exercise, choose a weight with which you are not You can do more than 15 repetitions. This ensures that you will work for strength, not endurance. 8-12 reps – perfect, but any number from 4 to 15 is suitable. Your strength will be grow, and with it will increase the weight of dumbbells.
Do not exercise until you drop. Stop when you’re about to fall. Just starting power training, you naturally want to train as much as possible effectively. Training until you drop is not what you need. Poorly, if in the last repetitions you strain too much, change your position and help yourself in every way with your whole body. It’s not only violates the execution technique, but also increases the risk of injury. And this is not necessary. Nothing will happen if you make one repetition less. When you can perfect perform exercises in terms of technology, then try train until you drop. For now, give up this idea.
More approaches, more fun workout, but get started modestly. In the first week of training, stop at two approaches. Build equipment, look for suitable weight, do not hurry up. In the second week add to each exercise approach. Then another approach. If you feel the strength in yourself, then with the fourth week, follow 5 sets. And then you can again return to two approaches and gradually increase their number to five (but at the same time the weight should be more than what you started with). After the second such circle, you will be ready for more difficult workouts.
Workout program for gaining muscle mass for girls 3 once a week
Three workouts per week. One day you load the muscles, rest while the muscles grow. Your week will look like this:
- Day 1: Training
- Day 2: rest, growth
- Day 3: Training
- Day 4: rest, growth
- Day 5: training
- Day 6: rest, growth
- Day 7: Rest
Take enough rest between sets. Is not cardio training, so do not rush. Rest a minute between approaches – if necessary, more.
Using these exercises as a base, add exercises in accordance with their goals. Want big buttocks? Add a couple of one leg press approaches. Want to increase biceps? At the end of your workout, do several flexion approaches on biceps.
Do not forget to eat right. For, to gain muscle mass you need not only regularly exercise, but also eat right. Consume enough the number of calories and protein, which is the main component to build muscle. In other articles, we will tell you how to eat to gain “healthy” weight.