I present to you a training program for girls beginners in the gym. The purpose of this complex is to prepare beginner girls who first go to the gym to do fitness or took a long break in training.
The most common misconception or myth among girls, that after visits to the gym they become masculine. The stereotype of the transformation of girls into Schwarzenegger in a skirt after work with weights or on simulators, is ubiquitous. This is absolutely not true.
- Now let’s move on to the training program for girls for gym
- The first three phases of training for girls who are just starting work out in the gym
- The program for the 1st month of training in the hall for girls
- Months 2 and 3 for girls new to fitness
- Day a
- Day b
- Day a
- Day b
In practice, even guys find it difficult to become more courageous, while that they are dominated by the male hormone testosterone and they are more predisposed to a set of muscle mass. Therefore girls i give you guarantee that from visits to the gym you are definitely not turn into a man in a skirt. For this to happen, you need to spend a lot of effort, time and money on chemicals that are very harmful. And with regular training on their own abilities body, you only raise muscle tone, become slimmer and strengthen your health.
Being engaged in a sports club and performing strength exercises you can slightly increase muscle mass, thereby increasing metabolic rate, due to which it will be burned more actively excess fat and wasted calories. So you can lose weight and get rid of fat that has always bothered you or simply not gain his.
With strength training, you strengthen your muscle corset, which will keep your figure slim and athletic.
For classes in the hall you need to have a training diary in which mark weight progress on pre-planned training the program. One must always clearly understand what needs to be done, how many times and how much weight to use. Without a preplanned training plan and not having a clue about the technique of doing the exercises, at best, you can’t get any results from training, and at worst, you can be injured.
If you are just going to go to the gym or you had long break in training, you need the first 2-4 weeks engage in general developmental complexes for all muscle groups. Example You can find such a training program for beginners here. The first training plan is designed for absolute beginners and help muscles get used to increased physical activity and prepare the body for more serious training.
Now let’s move on to the training program for girls for gym
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The program for beginner girls in the gym is designed 3 lessons per week, the main goal is losing weight. Attend the hall need one day off. That is, you can go to the hall in Monday Wednesday Friday. If you have enough fat a lot, but you already have experience in sports and the body is enough prepared, then the complex can include aerobic training (for example, running or cycling) on rest days from visits to the hall. So you increase calorie consumption and accelerate weight loss, but not overdo it.
The first three phases of training for girls who are just starting work out in the gym
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The program for the 1st month of training in the hall for girls
Cardio | 10 minutes Pulse 100-120 |
Stretching workout | 10 minutes |
Raising the legs or knees in the hang (press) | 3xMAX |
Leg extension sitting | 3×10-12 |
Leg curls | 3×10-12 |
Short hyperextension (emphasis under the hips) | 3×10-15 |
Reverse grip vertical chest pull | 2×10-12 |
Bench Press Dumbbell or Hand Rest in Butterfly | 3×10 |
Bench press dumbbell standing or sitting (shoulders) | 3×10 |
Sitting biceps with dumbbells | 2×10-12 |
Arm extension with dumbbell from behind the head while sitting (triceps) | 2×10-12 |
Shin standing on one leg with a dumbbell | 3×8-12 |
Twisting on a horizontal bench (press) | 2xMAX |
You need to train for this program 3 times a week, with one day break between workouts. In this program, the goal is not weights on simulators and bars, the main thing is technology and work muscle during exercise.
When you first go to the gym for your first workout, do cardio and warm-up as indicated in the program, in the same range time. Do the rest exercises for the first time only one approach. Take a break between sets minutes.
The second training should go with greater intensity. Necessary do two approaches in each exercise, and shorten the break preferably up to 50 seconds between sets and even less.
The third training should be complete, that is, do it already all as written in the program for each exercise. Train this scheme takes 4-5 weeks (or spend 12-15 training) and you need to take a break in training for 7 days.
Months 2 and 3 for girls new to fitness
Day a
Raise your legs in the hang | 4xMAX |
Squats with a wand standing in front of a bench | 3×15-20 |
Leg press | 2-3×12 |
Deadlift | 3×10 |
Leg curls | 3×6-10 |
Thrust of the vertical block to the chest, reverse grip | 2×12 |
One-handed dumbbell pull to hip | 3×8 |
Twisting, lying on a horizontal bench | 3×15-20 |
Day b
Bench press, lying on an inclined bench | 3×8 |
Wiring with dumbbells, lying on an inclined bench | 3×10 |
Bench press from behind the head while sitting | 3×8-12 |
Mahi with dumbbells to the side, in a slope | 3×10 |
Standing Biceps | 2×12 |
French bench press, lying | 3×12 |
Shin sitting in leg press | 4×10-15 |
Raise your legs in the hang | 3xMAX |
Twisting on a horizontal bench | 3xMAX |
This training phase is designed for 3 lessons per week for scheme: PN-A, SR-B, PT-A, PN-B, SR-A, PT-B, etc. As in in the previous phase, the first two workouts are conducted only one at a time approach in each exercise. In the third and fourth training it is worth doing two approaches in each exercise, and, starting with fifth training, go to the full range indicated approaches.
Very important requirement: fully master technique of new exercises.
Starting from workout 8, making sure the technique is correct, you can in each last approach of each exercise (when working on the press this applies to all approaches!) seek failure, that is, do so far you can, and stop when you just don’t have the strength to do exercise! Try to keep rest time between sets area 50-90 seconds! Having worked 20-26 trainings according to this scheme, we go on vacation for 7-10 days! After rest, proceed to the next phase:
Day a
Raise your legs in the hang | 2xMAX |
Squats | 3×10 |
Leg press | 3×8 |
Deadlift | 2×12 |
Leg curls | 1×8 + stats 30-60 seconds |
The pull of the vertical block to the chest STANDING, wide grip | 2×10-15 |
Roman chair press with maximum tilt angle | 2×12 |
Day b
Inclined bench press | 3×10 |
Butterfly Information (Breast) | 1×10 + statics 30-60 seconds |
Bench press dumbbell | 2×12 |
EZ-free standing biceps | 2×8 |
Triceps in a standing block (straight stick) | 2×12 |
Shin standing in Smith’s car | 3×8 |
Raise your legs in the hang | 3xMAX |
Training in this phase is also carried out every other day three times in week according to the scheme: PN-A, SR-B, PT-A, PN-B, SR-A, PT-B, etc. Recreation there should be no more than 60 seconds between sets. In each exercise, the last approach must be performed to failure, that is, for now You can do it for now. When training the press, all approaches performed to failure.
Pay particular attention to the technique. exercises. In the bending of the legs of the lying and in the information of the hands in Butterfly only one approach is carried out, with static weight retention immediately after the last repetition in the approach! If weight is selected too light and it turns out to hold it longer than 60 seconds, then the next workout is to increase the burden.
After each workout, you can jog on a treadmill. or in an orbit track lasting 10-15 minutes, with a pulse range 120-130 beats per minute (such a rhythm is optimal and safe for heart function). If training is losing weight, then after each workout you can work on cardiovascular equipment 20-30 minutes, starting from the very first phase. After going through this phase is to rest for 7-10 days and start new workouts, which are described below.