Basic complex of exercises in the gym for girls

If you want to have not just a slender, but a sports body, then on the way to the goal you will definitely have to look into the gym. After all, proper nutrition and diets will not help you tone your muscles and skin, as good physical activities will do. There is a misconception that a set of exercises in the gym for girls should not include work with extra weight. This is due to the fact that many ladies are afraid to become excessively muscular, but a woman physiologically can not be so because of a lack of testosterone in the body. Therefore, exercises with weight will only help to tone the flabby muscles and develop strength and endurance.

Individual complex of exercises in the gym for girls will help to make a qualified coach, but you can also choose the program yourself. Before the start of classes, you need to determine the goals of training and assess the state of your physical form. There are many types of programs aimed at losing weight, building muscle mass, increasing overall physical fitness, drying and drawing relief. It is important to remember that any set of exercises for girls should always include: warm-up, the main part of the session and stretching exercises. Also worth paying close attention to the rules of training on simulators, especially when selecting the working weight. Here everything is purely individual. For each simulator, you need to choose a weight with which you can make at least 10, but not more than 25 repetitions. Otherwise, you will either not achieve the result, or you will injure the muscles by stretching.

There is a basic set of exercises in the gym for girls who have just started training and they need to prepare themselves for more serious stresses. This program is designed to increase the tone of the muscles of the whole body. Each exercise should be done "to the limit", but be sure to more than 20 repetitions, so the weight is selected individually. It will be enough 3-4 approaches. This course is designed for 2-4 months.

• Kneem feet on a special simulator with a lifting platform;
• Bending legs on the simulator;
• Mahi legs to the side (to increase the effect it is worth working with weighting agents);
• Squats in a wide leg rack with dumbbells (plie);
• Lifting of straight legs lying on the back (working out of the lower press);
• Twisting lying on the bench (working out the upper press);
• Traction of horizontal and vertical blocks to the chest;
• Broaching rod standing;
• Hyperextension.

After that, it is necessary to complicate the program and work on the development of individual muscle groups. To do this, there is a three-day complex of exercises in the gym for girls, which is designed to directly reduce weight and involves alternate development of different parts of the body. Doing is worth 3, and if you have free time 4 times a week, alternating workouts and rest days for recovery.

First day

• A squat in the Smith simulator;
• Deadlift of dumbbells or barbells (must be carried out with straight legs);
• Traction with a wide (or middle) grip of the upper block to the chest;
• Bending legs on the simulator;
• Pull of one dumbbell to the belt, leaning on a bench;
• Barbell or dumbbell bench press;
• The cultivation of straight arms to the sides with dumbbells in the slope.

Second day

• Bench press;
• Traction with a wide (or middle) grip of the upper block to the chest;
• Press two dumbbells up (lying on the bench);
• Pull of one dumbbell to the belt, leaning on a bench;
• Traction with a narrow grip of the upper block to the chest;
• Information of hands with dumbbells or on a simulator (butterfly);
• Half-turn;
• Pull to the belt of the lower block.

The third day

• Attacks on the spot (in motion) with dumbbells;
• Deadlift of dumbbells or barbells (must be carried out with straight legs);
• Mahi legs to the side (to increase the effect it is worth working with weighting agents);
• Squats in a wide leg rack with dumbbells (plie);
• Press two dumbbells up (sitting on the bench);
• The breeding of two dumbbells in the side lying on the bench;
• Push-ups from the bench with a back grip;
• Thrust of the lower block on the triceps.

Starting any set of exercises for the hall, do not forget about the warm-up. 10 minutes of a treadmill, exercise bike or skipping rope will be enough to warm up. As soon as you feel that you are slightly sweating, you can proceed to the main part. After training, do not neglect stretching, it will soften the pain in the muscles the next day.