Workout for women in the gym
It is the most efficient system reducing the level of subcutaneous fat and, at the same time, adjusting the shape of the gluteal muscles, breasts, as well as the volume of the waist, legs, arms, emphasizing the collarbone and solving other tasks that girls set themselves. The gym is really the most effective method figure adjustments, however, girls are often afraid that training in gym make them look like men when they are not! In order for a woman to be able to pump up huge muscles, she needs testosterone, so without the use of hormonal drugs you will not be able to become a "boot". At the same time, girls have problems with hip volume from frequent barbell squats, but this can be avoided and we will tell you how to do it.
The training plan for women may vary and, in principle, there are two main schemes: phased and combined. phased the training program for women suggests that the girl will first work on the forms, and then “dry”, combined offers to lose weight and at the same time work out the quality of the muscles. The first scheme is professional and will not suit most girls, since you most likely want to look good not only at competitions, but for this you need to use the combined training scheme. On practice, You will not use any diets, instead you will have to optimize your daily diet in accordance with the principles proper nutrition, at the same time, you will visit the gym and engage in one of the proposed training programs for women.
Diet optimization is paramount, as nutrition is responsible for body fat levels, and an appropriate nutrient profile is essential for post-workout recovery. In other words, if you eat right and do not play sports, then even though you will not have luxurious gluteal muscles, tightened muscles of the legs, arms, your chest may be less elastic, but, nevertheless, you will look good, you will slim and attractive. But if you train and do not follow the diet, then, most likely, there will be no positive results at all! Therefore, first of all, you should optimize your nutrition, and only then choose the appropriate training program for yourself for women. Important to consider we are not talking about a diet, that is, you will not eat like that periodically, the daily diet in question is the daily diet that you will use to stay attractive every day!
Principles proper nutrition for women
Product quality
- this is still the first thing to take care of to optimize nutrition. Firstly, proteins must be of animal origin, secondly, carbohydrates must be complex, and thirdly, fats should not be completely excluded from the diet. A girl should consume 1-1.5 grams of proteins per kilogram of her own weight, since women have less muscle tissue, but girls have more adipose tissue, so girls also cost less to consume carbohydrates. The corridor of optimal caloric intake for girls ranges from 1200-1800 Kcal, but the calorie balance is a very individual indicator, so we will talk about it in more detail later. Fats in the diet should be 15-20%, but they should be unsaturated, preferably vegetable, or omega-3 type. To maintain the quality of products, they must be steamed, boiled or stewed, frying is strictly prohibited.
Diet - this is the second most important principle of proper nutrition, however, the regimen must be observed everywhere, so training for women in the gym is also permanent. In this case, we are talking about the fact that you need to eat often and in small portions, you need to eat food at the same time every day. On average, it is desirable to eat 5-6 times a day, which will provide a constant background of nutrients in the body, as well as avoid an increase in blood sugar and insulin release. By the way, for this purpose, it is also recommended to eat carbohydrates with a low glycemic index or a low glycemic load, that is, either the glycemic index should be low, or there should not be many carbohydrates in the product. Important eat carbohydrates in the first half of the day, and protein foods in the second, and in the late afternoon you should eat dairy products or casein protein, since this type of protein takes longer to digest.
Systematic - this is not just an important principle, it is a principle without which all other principles of proper nutrition will not work at all. Moreover, we recommend using systematicity, as well as a regimen, in your training program for women in the gym. There are two ways to ensure a systematic diet: complex and simple. Difficult is to calculate daily, using a food composition table and a kitchen scale, how many food nutrients are contained in the products, and then optimize their value for you. Easy is to once calculate how much protein foods you need to eat, and gradually adjust carbohydrates, in accordance with your result.
In fact, hard way also involves adjustment, but just allows you to change products daily, which is a plus. True, no one bothers you, when you get tired of certain carbohydrates, count how many calories you ate, and then change the sources of carbohydrates. On practice, You have chosen a diet, let's say you eat chicken breast and rice, you weigh 55kg, you want to lose weight. Accordingly, the brisket contains 26.5g of protein for every 100g, you need to eat somewhere around 250g per day, and you eat rice per day 300g. Moreover, the breast must be weighed in cooked form, and the rice in raw form, this rule is valid for all sources of protein and carbohydrates. Before you start eating like this, you weigh yourself, then eat these foods for a week, weigh yourself again a week later. Now, depending on the result, you need to increase the amount of rice, reduce it, or leave it at the same level. If you have lost 0.5-2kg, then the amount of rice can not be changed, if you have lost more than 2kg, then the amount of rice must be increased, if you have lost less than 0.5kg, then the amount of rice must be increased.
cyclicity- this principle is associated with ovulation, as a result of which it is necessary to apply microperiodization , both in nutrition and in the training system for women. In general, women accumulate subcutaneous fat more easily, but also spend it more easily. This is due to the fact that a woman gives birth to a child, so she needs a supply of nutrients, at the same time, when there are few nutrients, then in order for the child not to receive any injuries, the reserves are spent very easily. And during ovulation, when the chance of getting pregnant is especially high, the body tries to store as many nutrients as possible. Therefore, during ovulation, the intensity of training and caloric intake decreases. As for the training program, this will be discussed below, and as for the caloric intake, it should be reduced by 20%, just eat 20% less carbohydrates.
Conclusion: eat often and in small portions; the diet should consist only of high-quality products with a low glycemic index; food must be steamed or boiled; protein sources must be of animal origin, vegetable fats, or, as in the case of omega-3, they can be obtained from northern sea fish, carbohydrates must be complex; the diet should be observed permanently, every day there is the same amount of food nutrients, which is implemented using the food composition table and weights in the case when you eat different products, or due to the monotony of the diet; during ovulation, the intensity of training and calorie intake are reduced; and further! drink more water, 2.5-3 liters per day, and it is water at room temperature, it is desirable to drink water evenly, stretching its intake into the body throughout the day, you can not drink with meals.
Menu diet for women
20 minutes before breakfast
- a glass of water to which you can add a little honey, or soluble vitamins
Breakfast- 100g of herculean porridge with milk and a cup of green tea
Lunch
- 3 proteins from boiled chicken eggs and a salad of non-starchy vegetables
Dinner- 100g cooked coarse rice with sea kale or non-starchy vegetables and 100g salmon or pollock
afternoon tea– 100g brisket and non-starchy vegetables
Dinner- 150g fat-free cottage cheese and kefir
The menu is average, but you can take it as a basis, gradually adjusting it for yourself. It is important to note that this is a menu for intensive training, so during ovulation, the amount of carbohydrates is 20% lower. In any case, if you follow such a diet, it will be many times more effective than 99% of all those diets that are replete with the Internet and women's magazines.
Features of training for women
Small amount of muscle - this factor is very important to consider, because the smaller the muscles, the less attention should be paid to them. That is why girls must perform basic exercises, but since the muscles in the girl’s body are unevenly distributed, the basis of the training should be the training of exactly that part of the body in which the muscles are the most. In girls, the muscles are located most of all in the lower part of the body, but this does not mean that it needs to be trained more on the top, just on the legs you will do 2-3 exercises, and on the back, shoulders, arms and chest one at a time, although in total the top body you will train more. At the same time, you most likely want to hypertrophy precisely the gluteal muscles, so the legs must be trained not only in anaerobic ways, but also in aerobic ones, so that the leg muscles are elastic and small.
Microperiodization - we have already talked about this above, it is associated with ovulation, therefore, during the period of ovulation, girls should perform a lower amount of work. Only the training of the press will fundamentally change. In general, you will perform hanging leg raises at the end of your workout in order to load the lower segment of the press more and pump blood into the abdominal area, thanks to this pumping, fat reduction in this area will occur more intensively, which will positively affect your figure. During ovulation, you stop doing abdominal exercises, and the number of sets in each exercise is reduced to three, but if you performed the exercise in only three sets, then it means that you don’t need to do it anymore.
Workout volume - this rule applies not only to the total time that a girl should spend in the gym, but also to the rest time between sets during a workout for women, the total number of exercises and repetitions in each approach. Girls have little testosterone, so it is much more difficult for girls to perform refusal approaches, moreover, if you are not a competitive athlete, then you do not need to do this at all. The optimal rest time between sets is 30-60 seconds, and the number of repetitions ranges from 15 to 25 per set. It should also be noted that during training you can and should drink water, and be sure to start
20 or less kilograms.
Naturally, the program for girls in the gym will be different. Someone needs to lose weight. Someone, on the contrary, gain weight. And every girl needs to lose weight by a certain number of kilograms. One, for example, needs to lose weight by 10 kg, the other by 20, by 30 by 40, or more. You also need to look at parameters such as: height, weight, age, physical activity, nutrition.
Your fitness.
Your workouts will initially depend on your fitness level. If you need to lose 10 kg, you can painlessly engage in both strength and aerobic exercises. Your fitness is good.
If you need to lose 20 kg, then you should not immediately engage in aerobic exercise equipment and strength exercises. It is best to choose aerobic exercises, such as a treadmill or elliptical trainer. And for the first month, just walk on these simulators. At the beginning of training, you walk at a speed that is comfortable for you. And after two weeks of training, the speed of movement increases so much that you would sweat at least a little at the end of the month.
This is a big job. You will have to do only cardio simulators for 3 months. To get used to physical activity. The first month, you walk at a pace that is comfortable for you. Maybe 5 km/h for a month at 3 km. Then in the second month, gradually increase the distance to 4 kilometers. Initial speed, for example, 5 km/h. And, only in the third month of training, you can start adding the rate of penetration. First at 6 km / h, and then there at 7 km / h. Power training the first three months are not needed. They will cause overwork and, as a result, not a desire to go to train.
Lesson task.
Each girl will have her own task for training. Someone needs to lose a few pounds. to someone need to lose weight for a large number of kilograms. And someone, on the contrary, goes to the gym to build up mass. Naturally, all girls will have different training programs. But the way to achieve their goals, in general, is the same.
If you need to lose weight, we calculate the calorie intake and physical activity, that is gradually reduce the calorie intake. So it is quite possible to eat and live in peace. But physical activity should be at high speed. To sweat. Although sweat is not an indicator that a person has lost weight. Sweat is water. The water has gone, the water has come. But on the other hand, this is an indicator that you have warmed up your body and you are starting. Which will help you lose weight.
If you need dial muscle mass then we increase the calorie intake. And, basically, we do strength exercises that help us increase muscles.
Calculation of calorie intake.
(height, weight, age, physical activity).
At first glance, it seems that calculating the calorie intake is a difficult task. But now there are programs for calculating calories. Find in a search engine Calorie calculation and you will get these programs. You need to enter your data: height, weight, age, physical activity. And indicate whether you want to lose weight or get better. Here is a simple calculation of caloric intake. The program will give you the number of calories you need for your goal. It will be, for example, 1500 calories. This amount should be divided into 5 meals per day. And that's it. You just have to use . Calculate how many foods you can eat in one meal.
Choice of exercises.
What exercises do you need to meet your training challenge? If you need to lose weight, then cardio exercises should prevail. That is aerobic. Over time, they need to be dealt with in such a way that sweat stands out as I said above. Strength exercises are good in principle, too, but your best bet is to look at your figure and determine which places you would like to fill with muscles. Buttocks, hips if these places then squats will suit you. If chest, arms, then bench press and lifting the bar for biceps. If the lateral muscles of the back - the latissimus dorsi, are behind you, you can pull yourself up to.
For girls gaining mass, the opposite is true. They should have priority. Moreover, strength exercises should be performed no more than 8 repetitions. That is, to select the weight of the projectile such that you raise it by 8 times, and by 9 it was no longer possible to raise it.
And those girls who want to lose weight need to lift the projectile 10 times or more. For 15 repetitions, for 20 (no more needed). And that will be a strong load on the joints.
Nutrition. Nutritional supplements.
Food, reduce gradually. Remember:
The body does not like quick changes!
Reduce calories gradually to the desired value. Even if you broke and overeat. And this will happen at the beginning. Don't worry, reduce calories again.
When you start exercising, your appetite will increase. There will be more desire. Therefore, the first month of training, you can not count calories, but eat the way you want, 5-6 times a day. And starting from the second month of training, start a food diary and start counting calories.
About protein bars: No need to eat protein bars, although they are called so, they have a high calorie content.
Don't forget to close after every workout.
Fat burner. (metabolism)
Very often, when girls come to the gym in order to lose weight, the instructors suggest that they use a fat burner. You can see more about the action of a fat burner on this page. . I believe that if a gym instructor suggests you use a fat burner, then he simply does not know how to help you lose weight. What does a fat burner do? Ultimately, it speeds up your metabolism, that is, metabolism.
But after all, you came to the gym in order to speed up your metabolism with exercises. You just need to know how to do it.
Metabolism is best accelerated when you move with maximum speed on or
on . And exercises with weight give us the study of muscles. When a muscle has been worked out, it recovers for a long time and draws on itself a large amount of carbohydrates and proteins for recovery. Proteins, fats and carbohydrates enter the muscle, and are not deposited in fat.
So you come to the gym just to speed up your metabolism. And you don’t need to harm your body at all by taking a fat burner. Your maximum speed on the aerobic machine is needed in order to start the mechanism for fat burning. If you keep at an average speed for 30-40 minutes, it will help less. Than a run of 8 accelerations, one minute, in 16 minutes. Only trained athletes can do such runs. Such a system of runs is called or ragged running.
You, too, will come to this when your physical state. In the meantime, we'll just walk and run at a slow pace. Run all the same 40 minutes with an easy run.
Protein.
What is a protein? This is a normal protein. Such as, for example, the protein of a boiled egg. Protein shakes are very popular right now. They make a special concentrated protein and sell it in the form of protein. How can he help us? Such a diet is a diluted protein, contains little carbohydrates and fats. Some squirrels! Therefore, if you replace one meal protein shake, you will receive fewer carbohydrates in the body, which turn into fat. And more protein for muscles.
Therefore, I advise you to replace the second breakfast and afternoon snack with a protein shake. And before going to bed, you can drink a casein smoothie. Casein dissolves in the stomach for a long time. It's also a protein. Dissolving slowly, it is retained all night to nourish the muscles.
But you don't have to cut out carbs too much. They feed all the energy reserves of cells - mitochondria. From a low-carbohydrate diet, disturbances in the internal organs begin.
Training program.
Here we come to the most interesting question for you. This is a training program. I must say right away that the training program for each person will be different. But I will try to write a general training program for the first three months. And if you use it, look at how you feel. If it is easy for you, you can complicate it and move on to the next step. If you took a difficult program right away, go back and choose an easier program.
Programs for those who want to lose weight and for those who want to get better will be different from each other. The difference is that those who lose weight do both strength training and aerobic exercise. Those who want to get better do only strength exercises according to a certain pattern.
First week of training.
As I already said, the body does not like quick changes. So we start gradually.
You are walking on the track at a speed of 5 km/h. Walking time 15 minutes. Train on Monday, Wednesday, Friday.
Second week of training.
Exactly the same as the first week.
Third week of training.
It is advisable to go to train 5 times a week on Saturday-Sunday off.
Speed 5 km/h. The penetration time is 15 minutes. So train the third and fourth weeks.
Second month
First two weeks.
You go to work out five times a week. On the track we move for twenty minutes at a speed of 5 km / h.
For the remaining two weeks, we increase the speed to 6 km / h and no more than 20 minutes, or better, as long as you are comfortable at this speed.
We start and.
Third month of training.
Add an elliptical trainer to your workouts. On it you enter 10 minutes at a speed of 50 steps per minute. Rest 5 minutes. And get on the treadmill. Walk along it at 6 km / h for no more than 20 minutes. That's how we do it two weeks.
Next two weeks.
We increase the speed on the elliptical trainer to 60 steps per minute and walk 10-15 minutes at this speed.
Then rest for 5 minutes and go to the treadmill, 6 km / h for no more than 20 minutes.
Even if the load seems small to you, do not strive to do more. The first three months we get used to the loads. And not only us, but also our body. If there is an overload, then it will become difficult for you to study. You will feel bad. And in the end, the body will not be able to withstand overload all the time. You just stop exercising.
After 3 months of training, you can gradually add strength exercises on simulators, with a barbell (light) and dumbbells.
“In order to constantly practice, you need to enjoy classes.”
2. The training program in the gym for girls,
who need to lose 20-40 kg.
First week of training.
We walk on a treadmill at a speed of 6 km / h - 15 minutes. We do Monday, Wednesday, Friday.
Second week of training.
We walk on a treadmill at a speed of 6 km / h - 20 minutes. We do three times a week.
Third week.
We do five times a week, at a speed of 6 km / h for twenty minutes.
Fourth week.
Five times a week. 6 km/h for thirty minutes.
Second month of training.
We've been doing it all month five times a week. Five times a week. 7 km/h for thirty minutes. If it is not possible to train 5 times a week, then we leave training 3 times a week. Even the body will benefit from training once a week, but the result of training will appear for a very long time.
First week.
Elliptical trainer 60 steps per minute - 15 minutes.
The elliptical trainer gives us a workout not only for the legs, but also for the arms, the latissimus dorsi, and so on. Don't try to take on everything at once. For weight machines, barbells, dumbbells. First you need to prepare the body for stress, namely, to train the cardiovascular and respiratory systems.
Rest 5 minutes.
And get on the treadmill. 6 km/h for 20 minutes.
Second week.
5 minutes rest. And we go to the treadmill 7 km / h for twenty minutes.
There are girls for whom the speed of 6 km / h is inconvenient. So choose a comfortable speed for you. It can be 5 km/h or 7 km/h.
Third week.
Elliptical trainer: 60 steps per minute - 20 minutes.
Rest 5 min.
Treadmill 7 km / h - 20 minutes.
Fourth week.
Elliptical trainer: 70 steps per minute for 15 minutes.
Rest 5 min.
Treadmill 7 km/h 25 minutes.
We start and.
Third month of training.
We do five times a week.
Elliptical trainer: 70 steps per minute - 15 minutes.
Rest 5 min.
Treadmill 7 kilometers per hour 30 minutes.
Since in 3 months we learned to run well. Then you can include strength training exercises. Your body is already ready for this.
4. Training program for girls,
who need to lose 20 pounds or less.
You can immediately include strength exercises in your workout. But we do not forget about cardio exercises. As I already said. Aerobic exercises (cardio) are most capable of burning fat in the body. It is when running at high speed. I want to make a reservation that at maximum speed a person will not be able to move for more than a minute. That's why people came up with . This is a run in which you run very fast for a minute, and slowly for a minute. Then the cycle repeats from the beginning. The first three months of interval running is not necessary. You can tighten muscles and ligaments. First you need to prepare. At least the first 3 months to work out without it. We do three times a week.
Since we have strength exercises right away, we start a training diary and a nutrition diary.
First week.
At the beginning of the workout. Jogging on the track 7 km / h 15 minutes. At the same time, we warm up the body.
7 km / h is the speed at which some can already run, others can still walk. See what makes you feel comfortable and do it.
Wednesday.
At the beginning of the workout. Jogging on the track 7 km / h 15 minutes.
two sets of 10 reps.
Hitch. all the muscles that you have trained.
Friday.
Jogging.
Hyperextension two sets of 10 reps.
Vertical block pull two sets of 10 reps.
Bench press two sets of 10 reps.
Hitch.
Set the weight of the weights so that it is not entirely difficult for you to lift a block or barbell. But when doing the exercise, it was hard enough. To feel the work of your muscles.
Second week.
Monday.
Jogging on the track 7 km / h 20 minutes.
Lying leg curls three sets of 10 reps
Straightening the legs while sitting three sets of 10 reps.
Cooldown (muscle stretching).
Wednesday
Jogging 7 km/h 20 minutes
hyperextension three sets of 10 reps hyperextension does not need to be performed with weight.
Vertical block pull three sets of 10 reps.
Bench press three sets of 10 reps.
Hitch
Friday
jogging 7 km per hour for 15 minutes
hyperextension three sets of 10 reps
jogging on the track
hyperextension three sets of 10 reps
leg curl three sets of 10 reps
straightening the legs while sitting three sets of 10 repetitions.
Hitch. Stretching all the muscles that you have trained.
Third week
now we do the same strength exercises every training day. It has been observed that this is the best way to lose weight.
Monday
jogging 7 km/h for 20 minutes.
in the simulator two sets of 10 repetitions
two sets Yes, 10 reps
The horizontal block row gives us a biceps and lats workout, plus a good, even posture.
Wednesday
run 7 km h 20 minutes.
vertical block pull 4 sets of 10 reps
bench press 4 sets of 10 reps
horizontal block row two sets of 10 reps
Friday
run 7 km h 20 minutes.
Hyperextension 4 sets of 10 reps
leg press lying in the simulator two sets of 10 reps
vertical block pull 4 sets of 10 reps
bench press 4 sets of 10 reps
horizontal block row two sets Yes, 10 reps
fourth week
Monday
run 7 km h 25 minutes.
hyperextension 4 sets of 10 reps
vertical block pull 4 sets of 10 reps
bench press 4 sets of 10 reps
Wednesday
run 7 km h 20 minutes.
hyperextension 4 sets of 10 reps
leg press lying in the simulator three sets of 10 reps
vertical block pull 4 sets of 10 reps
bench press 4 sets of 10 reps
horizontal block row three sets of 10 reps
Friday
run 7 km h 20 minutes.
hyperextension 4 sets of 10 reps
leg press lying in the simulator three sets of 10 reps
vertical block pull 4 sets of 10 reps
bench press 4 sets of 10 reps
row horizontal block three sets Yes, 10 reps
How to proceed further, I hope you already understand. When it becomes easy for you to run on the track at a speed of 7 km / h - 15 minutes, you add 20 minutes by five minutes, then 25 and so on up to 40 minutes 7 km per hour. And then, when you have already run 40 minutes at this speed, you can increase the speed and decrease the distance.
Strength exercises. When you can easily do three sets of 10 reps, you add a 4 set. When you can easily do 4 sets of 10 reps, add 5 sets. And when it's easy to do 5 sets of 10 reps, you don't need to add more sets, increase the weight. That is, for example, you did a bench press 5 sets of 10 reps with a weight of 10 kg. More and more approaches are not added. We add 2.5 kg to the bar and again try to reach 5 sets of 8 reps each. Over time and gradually.
In such workouts, we use the treadmill only to warm up the body.
Warm-up (P) 10-15 minutes at a speed of 8 km per hour.
In strength training, the first set is always warm-up (P) 4 - 6 kilograms for 15 reps. The weight of working shells is at first light from 10 kg. You have to learn how to choose correctly.
And to gain mass, increase the calorie intake. We eat 5-6 times a day.
And one more important condition. For training we do only two and one. If you do more exercises, then the mass will not be recruited. For example, squats with a barbell on the shoulders (bodybar) - once a week. Vertical block pull - once a week. Press (isolated exercise) - 2 times a week. And so on. All other basic exercises as well. After three months of training, we leave only one basic exercise per workout and one isolated exercise.
The first two weeks, we work out the technique of performing exercises, with light weights. Without technique, the exercises will be lubricated and the muscles will not receive the desired load.
First two weeks
Monday
DB- 10 min.
ETC. 15 reps (warm-up). 1 set for 10 reps. (1 x 10).
Seated dumbbell press. ZhgS 1 x 15. 1 x 10.
JL
Wednesday
DB- 10 min.
JL(bench press). 15 reps (warm-up). 1 set x 8 for eight reps (working sets).
Seated dumbbell press. ZhgS 1 x 15. 1 x 10.
Press 1 x 10. At a slight angle. For technology. Let's not forget concentration.
Friday
DB- 10 min.
ST
graviton
First month of training
Monday
Warm up on the treadmill. DB- 10 min.
Squats with a barbell (bodybar) on the shoulders. ETC. 15 reps (warm-up). 1 set x 8 for eight reps (working sets).
Seated dumbbell press. ZhgS 1 x 15. 1 x 10.
Press 1 x 10.
Wednesday
DB- 10 - 15 min.
JL(bench press). 15 reps (warm-up). 1 set x 8 for eight reps (working sets).
TgB(horizontal block pull) 1 x 15, 1 x 10.
caviar(raises on toes). 1 x 15.
Friday
DB - 10 - 15 min.
ST(deadlift). 2 x 15 (two warm-up sets for 15 reps.
graviton(pull-ups in graviton). 1 x 10.
Second month of training
Monday
Warm up on the treadmill. DB- 10 min.
Squats with a barbell (bodybar) on the shoulders. ETC. 15 reps (warm-up). 2 sets x 8 for eight reps (working sets).
Seated dumbbell press. ZhgS light weight warm-up 1 x 12. working sets 1 x 10.
Press 2 x 10.
Wednesday
DB- 10 - 15 min.
JL(bench press). 15 reps (warm-up). 2 sets x 8 for eight reps (working sets).
TgB(horizontal block pull) 1 x 15, 2 x 10.
caviar(raises on toes). warm-up with light weight 1 x 15. Working sets 2 x 15.
Friday
DB- 10 - 15 min.
ST(deadlift). 2 x 15 (two warm-up sets for 15 reps. Working sets 1 x 10
graviton(pull-ups in graviton). 2 x 10.
Third month of training
Monday
Warm up on the treadmill. DB- 15 minutes.
Squats with a barbell (bodybar) on the shoulders. ETC. 15 reps (warm-up). 3 sets x 8 for eight reps (working sets).
Seated dumbbell press. ZhgS light weight warm-up 1 x 12. working sets 2 x 10.
Press 2 x 10.
Wednesday
DB- 15 minutes.
JL(bench press). 15 reps (warm-up). 3 sets x 8 for eight reps (working sets).
TgB(horizontal block pull) 1 x 15, 3 x 10.
caviar(raises on toes). light weight warm-up 1 x 15. Working sets 3 x 15.
Friday
DB - 15 min.
ST(deadlift). 2 x 15 (two warm-up sets for 15 reps. Working sets 2 x 10
graviton(pull-ups in graviton). 3 x 10.
I will write you further And draw up a calorie intake scheme.
It is mandatory for everyone to keep a training diary and a food diary.
Read on this topic.
Enter the gym and you see the same familiar picture: girls are attacking treadmills, and guys are puffing, doing deadlifts. On the one hand, you do not really want to wheeze and moan, squeezing 180 kg. On the other hand, spending an hour walking on a treadmill is also not an option. We offer you the best workout programs in the gym for women…
There has to be something in between, right?
Fortunately, it's true!
We have in mind a couple of wonderful complexes for girls, each of which has a clear focus. Whatever your goal is - to lose weight, pump up strong buttocks or just tone your whole body - we will share with you the best schemes training for women. Below is not one training program for girls in the gym, but several at once, so that you can choose a complex that will be most effective in achieving your goals, taking into account the type of your figure.
Before moving on to the best training complexes, we want to take a closer look at nutrition. Here we are not going to teach you how to make a diet.
However, in addition to sports, you should pay attention to your diet.
You can't expect to see 6 pack abs until you fix your diet. As the saying goes: abs are made in the kitchen. Okay, that's not entirely true. Through exercise, you improve and strengthen your abdominal muscles, but only a fat burning diet will allow you to lose fat and boast powerful abs.
So, drink plenty of water (at least eight 300 ml glasses) a day, limit your intake of sugar and fat, and eat more lean protein and whole grains (100% whole grains), as well as vegetables and fruits.
In combination with training, this will help you improve your figure in no time.
Training programs for girls in the gym
Doubt what kind of complex you need? Maybe you never thought about the differences between different types of training, and just did whatever. If you have a specific goal, keep reading.
Is your body type pear?
If so, then your thighs and buttocks are getting the most attention. With this build, you should focus on the shoulders and arms. In addition, by strengthening the muscles of the whole body, you can turn your pear into an hourglass.
If your body lacks "curvy", it makes sense to focus on the buttocks and thighs. This method of training will not only round your buttocks and strengthen your leg muscles, but it will also make your mid-body curves more attractive.
The owners of an athletic physique have broad shoulders and narrow hips. In this case, it is recommended to tone the core muscles along with the study of the buttocks to make them more expressive.
Perhaps you have a curvaceous or close to the "hourglass" figure. Then you need a basic training program for girls for the whole body, and tone the muscles of the arms and legs. So you get elastic muscles, and emphasize your forms.
These are just general remarks about what you should focus on during the training. We strongly recommend that you work the whole body to avoid muscle imbalances. If you still decide to move on, always consider the features of your body structure.
Complex for legs and buttocks
If you want to work out and strengthen the buttocks, you will need weights. Now you will learn how to get voluminous buttocks and chiseled legs.
Even if you use light weights in upper body exercises, you can feel free to load your legs with heavier weights. If you don't have curvaceous or large buttocks, it makes sense to use heavy weights to break the muscle fibers.
When these tears are repaired, the muscles will grow and get stronger, rewarding you with bulging buttocks. The beauty of lower body training is that the large size of the muscles allows you to take heavy weights and achieve muscle growth in the shortest possible time.
Each exercise listed is performed in four sets of 8-12 repetitions, unless otherwise indicated:
- Leg press in the simulator
- Barbell squat
- Deadlift with barbell
- Bending the legs in the simulator while sitting
- Bulgarian split squats (4 sets each leg)
- Raising the legs to the sides (3 sets of 20-30 times for each leg)
- Weighted glute bridge (3 sets of 20-25 reps)
- Jump squat (3 sets of 20-25 reps)
Designed for total activation of the glutes, legs and hamstrings, this workout is ideal for developing strength and/or glute volume. If you just want to tone your muscles, use lighter weights. To build up your buttocks, train with heavy shells.
If 12 repetitions of the exercise are given to you without difficulty, then you took too light weight.
Exercises for the pectoral muscles and arms
The same applies to owners of the pear shape. Likewise, if your intention is to simply tone your muscles, use lighter weights. To increase the size of the muscles, use heavier weights. Also, some exercises can be performed both on the floor and on the bench (for example, bench press).
We insist on using a bench. It will provide you with a greater range of motion and improve muscle stretch. By lowering the weights down, you engage your back muscles. Deadlifts from the floor will not achieve optimal range of motion, which will prevent you from working your back properly. Therefore, even in order to increase muscle tone, do not neglect the bench.
The following exercises are performed in three sets of 8-12 repetitions, unless otherwise recommended:
- Bench press
- Breeding dumbbells
- Pullover
- Shoulder Press
- Tilt vertical pull
- Push-ups (3 sets to failure with an interval of 60 seconds between sets)
Do you have saggy breasts?
Perhaps you've been breastfeeding, or just looked at yourself in the mirror and noticed that your breasts have lost their former contours. The training of the upper body and chest will help you. Working the chest muscles will provide additional support for the chest while lifting the muscles. It will also help burn body fat (due to calorie expenditure), but most importantly, it will allow naturally lift your chest.
Not only will you look better, but you will also save on expensive cosmetic procedures.
Press program
If someone assures you that you need to download the press for half an hour a day, he is doing it wrong.
In fact, there is no need to spend so much time working out the press. With the right method of influencing the muscles, 8-12 minutes will be enough for you. You can search YouTube for workouts (but remember, if they last more than 12 minutes, they are not worth your attention).
We present you a small training program for strengthening the muscles of the core.
The point is this. Don't chase the number of repetitions. Do 45 seconds, then take a 15 second break. The whole complex will take you no more than 9 minutes, but your abs will be on fire. This load will be enough for you for the whole day.
- Twisting
- Bicycle crunches
- Leg raises
- Toe touch
- Cotton crunches
- Touching elbows with knees
- Climber
- dynamic bar
- V-shaped side lift (30 seconds on each side without rest)
cardio training
Always, always, always do strength exercises. You will never reach your fitness goals without weight training. Working with weights is necessary for everyone, even those who do not seek to build muscle. This will help you burn calories during your workout and boost your metabolism. In addition, your body will spend even more calories to repair damaged muscle fibers. Triple benefit. However, cardio training for burning fat for girls will also come in handy.
What kind of cardio do you do?
Here are a couple of ideas for you.
First, no running in place. If you love jogging, we won't dissuade you. This is a great way to deal with stress. However, when you are in the gym and you have a cardio plan, bypass the treadmill. Do something else. The stepper is great. This simulator simulates continuous walking up stairs. If you want to get chic buttocks, you won’t find a better option. Those who want to develop the muscles of the upper body should pay attention to the rowing machine.
This is one of the best cardio machines in the gym.
We also like cardio training using a fitball. The jumping jack is a wonderful exercise. But the jumping jack on the fitball is even better. Pilates is also a good alternative, because it often uses a fitball and some small weights.
As for yoga, we will disappoint you. We are not against yoga. It helps to stretch muscles, correct posture, eliminate subluxations and curvature in the spine. But it's not cardio. And they never will be. If you love yoga, keep doing it. She should give a chance to those who have never tried yoga before. However, do not replace it with cardio. Stretching muscles can be part of the pre-workout warm-up, but it is not considered a workout.
Training frequency
The frequency of visiting the hall will depend on the weight of the scales you use. If you're lifting really heavy weights and putting a lot of strain on your muscles, you'll need two rest days between workouts for the same muscle group. Using more modest weights to keep yourself in good shape, you can exercise every other day.
For example, when working with heavy weights, start training on Monday by working out priority muscle groups (if you want to pump up the buttocks, then start by training the legs. But if you need to increase the volume of the chest or shoulders, do them on Mondays. You can alternate the complexes for working out of the whole body).
Priority muscle groups train on Monday.
Tuesday highlight under the secondary muscles. On Wednesday, exercise without weights. Thursday is priority training. Friday is secondary. Saturday is a day off. Then start next week from Sunday.
Using light weights, weight train every other day, even on Wednesdays.
Do cardio every day: half an hour on the day of training and an hour on the day of rest. After training the legs, cardio must load other muscles, otherwise you will disrupt the process of their recovery. So, if you've been working out your legs, do your cardio on a rowing machine. After training the arms, go to the stepper or other equipment that involves the muscles of the legs.
Try to pump the press every day (or at least every training day). The abs are a core muscle, and because you use them every day, they recover faster. Paying attention to the press daily, you will achieve results faster.
A few words about lovers of volume training
It often looks like this: "do 50 squats, 20 push-ups, 20 lunges."
Sounds good, right?
But there is an important caveat.
The problem with such training programs is that they are difficult to perform only at the beginning. After a couple of weeks, you will get used to the load, and you will no longer feel it at all. Without effort, you will not make progress.
You will have to increase the number of repetitions all the time, training longer and longer. Is not The best way achieving goals. It is much more useful to add weights than mindlessly doing the same exercises over and over again.
It may seem difficult, but in a couple of weeks you will change your mind.
conclusions
You got acquainted with the best women's training complexes. Change and correct them as you wish. It is important that you put in the effort and strive for more.
In pursuit of the ideal, you become better every day. Through a short time in the mirror you will see not only a completely new, but also an absolutely self-confident woman.
12 week gym program
As mentioned in a previous article on, you need to lift heavier weights to stimulate muscle building. Do not be afraid that lifting weights will make you big like men, because a woman produces only a fraction of the testosterone compared to the amount of the hormone in a man.
When a woman starts training, her goal is to increase muscle tone and improve the figure, following this training program, you can achieve this! In this 12-week program, you will reduce the number of reps you perform and increase the weight you lift. The number of sets of each exercise remains the same, but the number of repetitions varies.
For more impressive results, workouts must be accompanied. 50% of your success depends on it.
Weeks 1-4
For 1-4 weeks, you will do 8-12 rep lifts. That is, you will perform at least 8 repetitions and no more than 12 for each set. If you can't complete 8 reps, then the weight is too heavy and you should reduce the load. If you can complete more than 12 repetitions, then the weight is too light for you and you should increase the load.
| Bench press | 3*8-12 | Push-ups on the uneven bars | 3*8-12 |
| Bent over row | 3*8-12 | Pull-ups | 3*8-12 |
| Seated Dumbbell Press | 3*8-12 | Mahi dumbbells to the sides | 3*8-12 |
| French Barbell Triceps Press | 3*8-12 | Extension of the arms in the block for triceps | 3*8-12 |
| Lifting the bar for biceps while standing | 3*8-12 | Biceps curl in block | 3*8-12 |
| Squats | 3*8-12 | Deadlift | 3*8-12 |
| 3*8-12 | leg press | 3*8-12 | |
| leg extension | 3*8-12 | Lunges | 3*8-12 |
| Leg curl | 3*8-12 | Lifting on socks while sitting | 3*8-12 |
| Rise on socks standing | 3*8-12 | Shrugs with dumbbells | 3*8-12 |
| Press | Press | ||
| Lying leg raises | 3*10-15 | Roman chair press | 3*10-15 |
| Twisting on fitball | 3*10-15 | hyperextension | 3*10-15 |
Remember: Rest period between sets = 1 minute
Weeks 5-8
During weeks 5-8 you will do 6-8 rep lifts. That is, you need to perform at least 6 repetitions, but not more than 8 repetitions for each set. If you are unable to complete 6 reps, you should reduce the weight. And if you are able to perform more than 8, then the weight is too light for you and you should increase the load.
| Monday - Upper Body A | Thursday - Upper Body B | ||
| Bench press | 3*6-8 | Push-ups on the uneven bars | 3*6-8 |
| Bent over row | 3*6-8 | pull up | 3*6-8 |
| Dumbbell Shoulder Press | 3*6-8 | Lateral dumbbell raises | 3*6-8 |
| Lying triceps extension | 3*6-8 | Extension on the block for triceps | 3*6-8 |
| Twisting with barbell or dumbbells | 3*6-8 | Bending the arms on the block | 3*6-8 |
| Tuesday - Lower Body A | Friday - Lower Body B | ||
| Squats | 3*6-8 | Deadlift | 3*6-8 |
| Deadlift on straight legs | 3*6-8 | leg press | 3*6-8 |
| leg extension | 3*6-8 | Lunges | 3*6-8 |
| Leg curl | 3*6-8 | Lifting on socks while sitting | 3*6-8 |
| Rise on socks standing | 3*6-8 | Shrugs with dumbbells | 3*6-8 |
| Press | Press | ||
| Lying leg raises | 3*10-15 | Twisting on an incline | 3*10-15 |
| Twisting on fitball | 3*10-15 | Back extension | 3*10-15 |
Remember: Rest period between sets = 90 seconds
Many girls who want to lose weight or gain muscle mass, coming to the gym, do not understand at all what to do and how. The first thing they need to do is create a lesson plan for themselves. Depending on the goals, girls can create a program for themselves for 1, 2, 3 or more workouts per week, with a different number of repetitions within the approach. How to draw up a training program for a girl with a huge variety of exercises depends on the personal level of training and the initial physical data.
Important! If you have a musculoskeletal injury, you should consult with a sports doctor about acceptable and unacceptable exercises before starting classes.
The first thing you should pay attention to is warming up and stretching before and after training. The warm-up is a light aerobic exercise (running, jumping), as well as preliminary exercises with a weight less than the “working” one. During training (between sets), it also does not hurt to stretch, while you do not need to do “springy movements” - fix the muscles in the desired position for at least 30 seconds. That is how much it takes for the brain to send a signal to the myofibrils (muscle fibers) that there is no potential threat of injury. Only in this case, the muscles with ligaments will be able to “relax”.
A person who has a good stretch progresses much better in terms of muscle growth, since its fibers are more elastic and do not resist hypertrophy (an increase in their own volume). Qualitatively warming up and stretching before exercise, you significantly reduce the risk of injury during training. You can see more about this in a short video:
How to make a training program for girls
When compiling a training program, it is necessary to take into account the differences in male and female training:
- The peculiarity of the metabolism in girls is that by eating more fatty foods (with fewer carbohydrates), they lose weight faster as a result of training, they have more strength and endurance.
- Since women predominantly have type 1 muscle fibers, she quite easily “pulls” a large amount of training, that is, many repetitions and repetitions. The state of "overtraining" in them occurs extremely rarely, which allows them to train the same muscle group even 2 times a week.
- It is better for girls to use “explosive” approaches to a minimum (“explosive” can be considered those exercises in which a girl overcomes the maximum or close to it weight).
- Low-intensity cardio (slow running, jumping rope in slow pace) work better on girls than high-intensity ones (sprints, etc.).
- While lifting the projectile, the girl should do repetitions at a slow pace, without the “explosive” positive phase of the movement, as is customary in male training.
- Since the average arterial pressure in girls during training is lower than in men, they endure loads more easily, experience less burning sensation in the muscles.
- Girls do not need to take long breaks between sets, 30-60 seconds are enough, since their pulse and breathing recover faster than men.
- Women can exercise more often than men. Being engaged without the use of doping, girls in strength training 4-5 times a week instead of the traditional men 3 times. That is, girls can train 1 muscle group twice a week.
Important! You should only prioritize basic movements such as squats, Romanian deadlifts, pull-ups, and more. It is multi-joint exercises that involve the maximum number of muscles in the work, causing the best anabolic response of the body, which manifests itself in an increase in muscles, strength, and also a decrease in the amount of fat.
How to train effectively?
The order of exercises in the program should be observed from the most complex and difficult, to the easiest movements. At the same time, the division also occurs by muscle groups, the largest and most energy-intensive muscles (biceps of the thighs and quadriceps, latissimus dorsi) should be worked out at the beginning of the workout, but smaller groups (shoulders, abs, chest, arms, calves) - closer to completion workout.
The normal number of repetitions in one approach for a girl is 6-8 for increasing strength, 12-15 for muscle growth and 20-30 for fat loss. The number of approaches within 1 exercise is from 3 to 5. The number of exercises for 1 training day is from 5 to 7. At the same time, you must remember that in order to increase muscle mass, it is necessary to divide the training program into muscle groups so that 2 identical muscle groups not pumped on adjacent days.
If you have your first workout on Monday and you rocked your legs, and your second workout on Tuesday or Wednesday, you shouldn't repeat the same muscle group again. At the same time, breaks of 3 or more days are normal for recovery. Therefore, if you trained one muscle group, for example, on Friday, you can also train it on Monday, because there are 3 days of full recovery between these days. If your goal is fat burning, you can work out all muscle groups in one workout and repeat the same cycle several times a week - this does not negatively affect calorie loss.
Goals and objectives of training
Workouts for girls, as well as for men, in each separate case provide different goals. In most cases, these goals are:
- weight loss
- muscle growth (relief work);
- increase in strength indicators;
- increase in endurance indicators;
- therapeutic and prophylactic purposes.
Many girls combine several goals together, such as fat loss and muscle growth. Whatever they write on the vast Russian-speaking Internet, they say, these processes are absolutely opposite and their course cannot be achieved simultaneously (catabolism is the destruction of fat and muscles, anabolism is growth), know that in practice all this is possible!
Motivation for training
Don't fool yourself into thinking that after reading this section, you'll be pretty motivated to do something you've never done before. It will not happen. In training, as in any other serious business, the attitude to long and hard work is important, as well as a clear understanding of the result and the benefits that it gives you:
- beautiful body;
- health;
- physical strength;
- strength of mind;
- attraction to the opposite sex.
When you really really want something, no one and nothing will stop you on the way to achieving your goal. If your goal is secondary, you do not betray it of special importance - you will constantly feel lazy about this, your hands will “drop” even before you start.
True, there are still exceptions in the gym, and they happen often. During grueling workouts, our body receives a fair dose of dopamine and adrenaline, and therefore, after 3-4 weeks, a person becomes addicted to the gym. Just do not compare it with drug addiction - after all, our internal secretion of hormones is physiological for us, in contrast to exogenously introduced substances (from outside). A person experiences a similar addiction to various kinds of pleasures - sex, sweets, and so on.
Gym or home workout - which is better?
The main disadvantage of training at home is the lack of equipment. Even if you have a barbell and dumbbells, a horizontal bar is not enough. In this case, the range of working weights is limited; you cannot dose and adjust the load based on your own needs. If we are talking about bodyweight training, then it’s even sadder, since our capabilities are growing, therefore, the load should increase linearly or in waves. How can there be an increase in load if our own weight does not change or changes slightly?
By training at home, very soon the girl reaches the limit in the growth of muscle mass!
If the main goal is weight loss, then you can increase the intensity of the workout by adding repetitions in the approach and reducing the intervals between sets. But for this you still need a barbell, dumbbells and some other equipment (bench for hyperextension, racks, etc.) - and not every girl has them at home. Buying this whole set is not a cheap pleasure, sometimes it’s cheaper to regularly go to the gym with a subscription for several years in a row.
Training programs for girls
It is very important to perform exercises in the correct technique and amplitude, for this you can watch a series of special video clips on the topic of women's training from a professional. There you will also find examples of the exercises described below from the proposed training programs:
But you still cannot do without the help of a competent coach in setting up the technique, since an experienced person can see much better what you are doing wrong and how it can be changed.
For beginners
If you are just starting out in the gym (or want to train in light mode), the best choice for the first month there will be a cyclic program that involves repeating the same exercises “in a circle”:
- lifting the legs in the hang on the horizontal bar - to the maximum;
- wide stance squats - 20 reps;
- block pull on the chest - 15 repetitions;
- deadlift on straight legs - 20 reps;
- hyperextension - 15 repetitions;
- wiring 15 repetitions;
- lifting dumbbells for biceps 15 reps;
- push-ups (traditional or from the knees, if it’s hard) with a narrow setting for triceps - 15 repetitions;
- jump rope - 90 seconds.
You can repeat these exercises for 1-3 cycles, depending on your physical fitness. After a month of training, you can switch to an advanced training program that burns fat and leads to muscle growth at the same time.
Helpful information! If your goal is to lose weight, you can leave the cycle program on a permanent basis, increasing the number of repetitions in it to 25-30 and reducing the rest between sets (if your fitness allows, you can not rest at all between sets).
For experienced
The training program for "advanced" girls, designed to burn fat and increase muscle mass, is performed on Mon-Wed-Fri or Tue-Thu-Sat, you can also alternate workouts on a "day after day" basis:
First day (bottom):
- squats with a barbell (bar) 4 sets of 12-15 repetitions;
- Romanian deadlift on straight legs 4 x 12-15;
- leg extension in the simulator for quadriceps 3 to 12-15;
- leg curls in the simulator 3 to 12-15;
- lunges with dumbbells 3 to 10 with each leg;
- hyperextension 3 to 15.
Second day (top):
- traction of the bar (neck) in an inclination - 4 to 15;
- bench press (neck) on a bench with an inclination of 20-30% - 4 to 15;
- swing dumbbells to the sides (on the shoulders) while standing 3 to 15;
- press on an inclined bench - 3 to 15;
- traction on the back through the upper block with a wide grip - 4 to 15;
- leg press in anti-gack - 3 to 20;
- hyperextension 3 to 20.
On the third training day, you need to do the same as on the first (remember - girls can train 1 muscle group 2 times a week).
What not to forget after training
After a workout, you need to rest mentally and physically so that the body switches to a calm and measured work. It is ideal to get some sleep, get yourself a bath of water (you can visit the sauna) or just relax in any way convenient for you. Perhaps for some, this method is yoga, a massage session, or listening to your favorite music. As for the workout, for a gentler “exit” from training stress, you can cool down at the end - for example, run very slowly for 3-5 minutes. This will help bring the work of all body systems in order (primarily the cardiovascular system) and smoothly finish physical activity.
Nutrition and drinking regimen before and after training
A person needs water (and it doesn’t matter if it’s a girl or a man) both before training, there and during and after. You need to drink water in between sets in small quantities so as not to cause a feeling of heaviness in the stomach, which will interfere with the training process. The total daily amount of water consumption should be at least 2 liters per day.
Nutrition will depend on your goals (the ratio of proteins, fats and carbohydrates and their amount will vary in each case), but the main rule is not to eat earlier than 2 hours before training and 30 minutes after.
Important nuances of training for girls
You should definitely know general principles training and be able to draw up a training plan for yourself even when you are working with a trainer. Most trainers are just sales managers who trade in their looks, ability to communicate with clients and get along with them. mutual language, smile beautifully and please everyone. They do not know how to properly train and bring wards to their goals. You can do completely pointless exercises in the wrong form, while you will not hear anything from the trainer other than “okay, 2 more reps and rest for a minute.”
One of the most important recommendations - never work out in the gym in parallel with a critically low level of calorie intake. Any diet in which you limit yourself to 1-2 foods and reduce calories below 20 kcal per 1 kg of body weight is a taboo. And even more so, you should not expose yourself to this physical activity- adherents of kefir, apple, cabbage and other "diets" in my coaching experience and in the experience of my colleagues have lost consciousness more than once while doing exercises with a barbell.
It’s good if there is a person nearby who will insure, catch the immobilized body at the right time. But many coaches step away from their trainees while they are squatting or benching, especially when the weight on the bar is light. Indeed, an empty neck weighs only 20 kg - it’s not a big deal if it falls on a girl’s chest or face (apparently, they think so). If the trainer throws you without insurance during a potentially dangerous exercise, where you can fall yourself or drop the barbell on yourself - give up such a “specialist” as soon as possible!
Finally
Many girls already intuitively understand that their training program should be radically different from men's programs, but social pressure forces them to do the same. Using the tips in this article, you can create a lesson plan that includes all the features female body, its rate of recovery and physiological characteristics.
Most of the exercises presented in the review are optimal for women and can be performed at home. With the help of these exercises, you can achieve the desired results in losing weight, remove excess fat from the abdomen, strengthen your back, get beautiful hips and elastic buttocks and achieve a slender and harmonious figure in general.
All that is needed for this is albeit not too long, but constant classes. Even half an hour of exercise a day will help to achieve good results.
30 top fitness exercises for women
Warm-up exercises
The main purpose of the warm-up is to gradually increase body temperature and warm up muscles that are in a state of inactivity.
Jumping with arm swings and leg extension
This is one of the most basic and fundamental exercises in gymnastics.
Its implementation is simple, but it is also incredibly healthy. Exercise burns an incredible number of calories, warms up the body perfectly, stimulates the heart muscle and makes you stronger.
Feet shoulder-width apart, back straight, arms down. Next, bend your knees a little and make a small jump up.
While jumping, spread your legs wide. At the same time, raise your arms wide apart and bring them together above your head. When landing - legs apart, hands on top.
Then, jump up again and return to the starting position.
Running in place with knees high
Excellent workout for legs and hips.
Burns fat and improves lower body flexibility.
During classes, you should adhere to the usual running pace. Raise your legs to parallel with the floor. You can only breathe through your nose.
Running is recommended to be carried out with short-term slowdowns or accelerations of movement.
Full body exercises
IN Lately most girls want to have not just a wasp waist and thin slender legs, like a model, but a relief body and an athletic figure. Relief training is becoming more and more popular and in demand among the fair sex.
Straight arm plank
The plank exercise is considered one of the most effective exercises for pumping the abdominal muscles and most other muscles.
It is unique in that it works out several different muscle groups at the same time without devices and simulators. These are the muscles of the press, shoulder girdle, arms, back, legs, buttocks. It also increases the endurance of the whole organism, helps to lose weight due to the acceleration of metabolism, and even improves the psycho-emotional state. 
Exercise technique:
Take an emphasis lying down. From this position, rise in such a way that you rely only on your palms and toes.
The hands should be exactly under the shoulders. Do not bend your legs, keep them straight. The back position is absolutely straight. The shoulder blades are down.
Do not round your back or stick out your tailbone. The gaze is directed forward. The press must be kept at maximum tension and not relaxed until the end of the plank.
Feet can be placed together, or can be parted to shoulder width. The wider the feet are, the easier it is to perform the exercise, but at the same time you will reduce the efficiency of the muscles.
Breathing is calm and continuous.
side plank
The side blank is a more advanced variation of the basic version of the exercise.
The difficulty lies in balancing on two, maximum three points of support. On the first attempt, this technique is not done and it is difficult to stay in this position. If it works out, after a couple of weeks you can observe a toned figure and a decrease in “reserves” of fat.
The essence of the side plank is alternately balancing each side above the floor, leaning on the palm or elbow and the outer part of the foot. This hang-up engages and trains more muscles than a regular plank. The result is more intense calorie burning and muscle training. 
Exercise technique:
Lie on your side, on the mat, straighten your legs to be comfortable. For greater comfort, place your elbow under your shoulder and place your palm perpendicular to your body.
Rise up on your elbow, make sure you are comfortable and your shoulder and elbow are in a straight vertical line. The elbow set aside does not fit. This must be done in order for you to feel stable. The legs are extended in a straight line and lie on top of each other.
Now lift your feet forward. You can put the second hand, which is on top, on your side, rest against your waist, put it behind your head or lift it up.
Take your eyes off your feet and look straight ahead. You can’t lower your head, it will be difficult to breathe and perform the exercise.
Breathe into your belly, slowly and deeply. On the next breath, lift your buttocks off the mat. Keep balance on the elbow and side of the foot. To do this, you need to tighten the muscles of the body, buttocks and legs.
To avoid loosening of the body, the muscles must be kept tense and imagine that there is a stick (rope, thread, wire) from the heels to the head and you need to keep it even with your body.
During the execution of the bar, you should feel how tense the body is. “Hanging” of the body does not occur due to raising the buttocks alone. It is necessary, tensing the muscles, to raise and hold the body on two points of support.
If it is difficult to perform the exercise with straight legs lying on top of each other, you can move one leg slightly forward or bend the lower leg at the knee. Be sure to breathe evenly and deeply.
The entrance to the bar occurs on inspiration. Be sure to record the time spent in a static pose.
The minimum time that can be considered a workout is 15 seconds, the maximum is 90. If desired, the time spent in this position can be increased.
burpee
The legendary crossfit exercise that does not leave anyone indifferent.
He is either adored or hated with all his heart.
Burpee is an exercise that combines several consecutive movements, such as squatting, lying down and jumping. Its peculiarity lies in the fact that in 1 cycle of its implementation, the athlete works out maximum amount muscle groups of the body, involving almost all the main ones. But the leg muscles undoubtedly receive the key load.
Burpees are a multi-joint exercise that engages the knees, shoulders, elbows, wrists, and feet. And everyone is quite active.
Exercise technique:
Starting position - standing. Then we sit down on the cards, rest our hands on the floor in front of us - hands shoulder-width apart (strictly!).
Then we recline our legs back and take the position of emphasis lying on our hands.
We do push-ups in such a way as to touch the floor with the chest and hips.
Quickly move back to the handstand position.
And also quickly move to position number 5. With one small jump of the legs, we return to the starting position. In fact, 4-5 steps is one movement.
And the finishing touch is a vertical jump and a clap overhead. (Note: Be sure to be completely upright and clap straight over your head.)
You can not slouch - the back should be straight.
Pushups
Push-ups are one of the most effective and common functional exercises among athletes.
Considering what muscles work when pushing up from the floor, it is fair to say that this exercise not only strengthens the elbow ligaments, tendons, loads the chest and triceps.
Regular push-ups burn a large amount of calories, which makes the exercise a good helper in losing weight.
Due to push-ups, metabolism improves, and the process of lipolysis (fat burning) proceeds much faster. Local load on the chest and triceps will visually improve the muscle relief and “tighten” these places, which is especially important for women during the recovery period after childbirth and breastfeeding. Regular push-ups will help to remove excess accumulated adipose tissue and get rid of cellulite on the arms, which will only emphasize the athletic shape.
Exercise technique:
Take an emphasis lying down. It is important to keep the whole body straight and taut like a string, only then the exercise will be performed technically correctly. The shoulders should be slightly above the level of the pelvis, in no case vice versa.
Statically tighten your abdominal muscles to make it easier for you to control the position of the body. Place your palms at shoulder level parallel to each other, do not bring them forward or backward. The optimal setting of the hands is at the level of the width of the shoulders or slightly wider.
Elbows look strictly back. Do not place them to the sides - this position is extremely traumatic for the elbow joints and ligaments. The gaze should not be directed straight down or straight ahead. Position your head in a comfortable position without rounding your cervical spine.
Begin to slowly lower yourself down, bending your elbows and at the same time inhaling. Remember to keep your back straight. Go down until a right angle is formed between the biceps and forearm.
Then straighten your elbows, exhaling, and return to the starting position.
Run
Running is one of the most popular types among all sports disciplines.
Running is not only for amateurs who want to get in shape and stay healthy, but also for professionals.
There are many benefits to your health and life in general by running. Only with the right running technique, breathing, moderate heart rate, you can benefit from training, otherwise, no less harm can be done.
The main load when running falls on the muscles of the lower leg (soleus, calf), thigh muscles - the quadriceps and biceps muscles, as well as the gluteal muscles. But you can’t judge running only by the movement of the legs, the rest of the muscles also receive sufficient load.
Thanks to the simultaneous movement of the arms while running, the muscles of the torso, abdominals, muscles of the back and arms are also constantly in tension. Therefore, running affects even the smallest muscles of the body, strengthens not only the legs, but also brings the whole body into tone.
Exercise technique:
When running, it is important to keep the axis of the spine in a natural position - you can not take the pelvis back, performing a strong tilt, or push the pelvis forward, tilting the body back. Both positions will slow down the speed and negatively affect the joints and spine.
The foot must be in full contact with the ground or track. Land on the center of your foot, not your heel or toe.
Move your arms at the same time as your legs move, your arms help you accelerate better and make your torso muscles work.
Don't hold your breath and don't breathe too fast. Inhale through your nose and exhale through your mouth, slowly releasing the air. Try to inhale when the right foot touches the floor, this will avoid internal pressure on the organs, and eliminate pain in the side.
The feet should be in a position parallel to each other, not withdrawing inward or apart.
Press exercises
To get a well-defined relief on the stomach, you will need to follow a strict diet. But in any case, it is the training on the press that can make your stomach flat and toned.
Vacuum
Vacuum is one of the most effective exercises for toning the abdominal muscles.
The effect is achieved by alternating contraction and relaxation of the transverse abdominis muscle in combination with a controlled breathing pattern.
If you perform a vacuum of the abdomen in accordance with all the rules, you can significantly reduce unwanted waist size within a month or two of constant training.
Exercise "vacuum" is, first of all, the work of the transverse muscle (which is considered the most capricious and lazy abdominal muscle), which is obliged to maintain internal organs abdomen and spine.
It is transverse not only in name, but also in character: practically none of the exercises for the press affects it so tonic as the performance of the "vacuum".
Exercise technique:
take a starting position (standing straight or lying on your back);
take a deep breath, gaining the maximum amount of air into the lungs;
while exhaling, draw in the stomach, trying, as it were, to “glue” its front wall to the back; hold this position for 10-15 seconds (at the initial stages);
return to starting position.
Raising the legs off the floor
A universal remedy for maintaining the tone of the abdominal muscles in any circumstances
Doing leg raises while lying on the floor is an easier version of hanging leg raises. The exercise can be easily done at home. This does not require any additional devices.
What are lying leg raises used for: to strengthen the abdominal muscles, especially their lower part, at any level of physical fitness; to increase the strength of the abdominal press and its endurance, as an element of morning exercises for children and adults.
Exercise has a therapeutic effect on the body. In particular, it is used as an element in the prevention of osteochondrosis and intervertebral hernia, and is also suitable for rehabilitation after abdominal operations on the peritoneum.
Exercise technique:
Starting position: lying on your back, on the floor.
Raising your head is not recommended, as this makes the exercise easier. Legs together. We start raising both legs to an angle of 45-60 degrees, maintain a pause of 1-2 seconds in the raised state and lower it back.
There are two options for this exercise:
1) lowering the heels to the floor. This is easier to do, since when you touch the floor, your press is resting.
2) without lowering your heels to a horizontal surface, leaving 1-2 cm to it. This is the most effective version of the exercise, which keeps your abs in tension all the time.
Twisting
The crunch is one of the most effective abdominal exercises.
By doing it, you can pump up beautiful cubes or simply strengthen and tighten your stomach.
What muscles work: the rectus abdominis, primarily the upper part of the rectus muscle.
Difficulty of execution: medium, the exercise is suitable for beginners.
The twist is done by rounding the back, not by "bringing" the shoulders to the knees with strong hip flexion. When performing the exercise, round the spine, and move your shoulders forward.
Exercise technique:
lie on the floor or on an incline bench;
leave your legs straight or bend at the knees;
gently bend the body, lifting your shoulders off the floor; straighten up,
returning to its original position.
Reverse crunches
Reverse crunches or crunches are one of the most effective lower abs exercises.
This exercise is no less effective. It is designed for the lower region of the abdominal muscles. Perform it in the opposite way - the press is worked out by lifting the legs, not the body. This exercise can be done lying on the floor or on a bench.
With a similar nature of the movement, namely, when we begin to twist from the lower body to the upper, the lower region of the rectus abdominis is better included in the work. Thus, we give the press a load from a slightly different angle. The same muscle works, but in a different way, which has a good effect on the effectiveness of the exercise. Training the abs from different angles allows you to make it strong and get the desired cubes, if you also work on burning fat.
As a result of regular exercise, you will ensure the active development of the press. The stomach will tighten, over time you will be able to find the desired relief.
In addition, the exercise is good because the load on the lower back during its implementation is much less than with classic twists.
Also, when performed correctly, reverse twisting has a beneficial effect on posture.
Exercise technique:
First, lie on your back, lift your legs and bend them at the knees. Now you need to lift your legs, while bringing them closer to the body (your knees should move towards your chest), and also folding your buttocks.
When you reach the point of peak muscle contraction, stop for a second and return your body to its original position by slowly lowering your legs. But don't put them on the floor. During the entire approach, they should be on weight - this is important for high-quality muscle development.
The positive phase of the exercise is done on exhalation, and the negative phase on inhalation, but in this case, exhalation should be performed only at the point of peak contraction. That is, while performing the main movement, we gradually hold our breath.
The optimal number of repetitions of the exercise is 10-25.
Side crunches
Diagonal twists or side crunches are one of the most effective exercises for pumping the oblique abdominal muscles.
Exercise technique:
We take the starting position on the mat: lying on your back, bend your knees and turn them slightly to the side (opposite to the side whose muscles you will train).
If you work out the muscles on the left, then the legs are turned to the right. Place one hand behind your head, and place the other on your stomach (you can use it to control the contraction of the press) or next to the body.
We exhale and pull the right elbow to the right knee, linger for a few seconds and take the starting position while inhaling.
We repeat 12-15 times in three sets.
Exercises for the buttocks and thighs
The buttocks area is often a zone of "attack" of body fat. This is because this part of the body, as a rule, is least exposed to physical stress. For this reason, lymphatic drainage is disturbed, fat deposits appear, which can be dealt with only by using several methods at once in a complex.
Classic deadlift
The deadlift is one of the most common exercises among all sports disciplines.
This exercise is excellent for gaining muscle mass, increasing strength, since here we can work with serious weights, while engaging almost all muscle groups of our body.
Exercise technique:
With the classic deadlift, we take the bar at shoulder width, the legs are a little narrower, the feet are parallel to each other.
The bar of the bar is as close to the shins as possible, so it is recommended to use leggings when performing deadlifts. The shoulder blades and shoulders are laid back a little.
The movement begins with the movement of the legs - the bar must be “torn off” by the effort of the quadriceps and buttocks.
When the bar has passed 20-30% of the amplitude, you need to start moving with your back, fully straighten in the lower back and fix in the final position.
You can use dumbbells instead of a barbell.
Squats
Squats are an effective way to tighten your buttocks and tidy up your legs.
The hips and buttocks are one of the most problematic areas of the female body, because it is in these areas that the fat layer is deposited in the first place.
Benefits of squats:
strengthen the muscles of the thighs, the cortex;
improve posture;
build muscle mass (when using additional weights);
involve most of the muscles of the lower body;
create the necessary load on the cardiovascular system;
increase the endurance of the body;
improve coordination of movements. 
Exercise technique:
Set your feet shoulder-width apart and lower yourself as low as possible.
Make sure that the knees do not go beyond the line of the socks, and the back remains absolutely straight.
Repeat the exercise 10 times. Thus, you give a load to all the muscles of the legs and buttocks.
Lunges
Lunges are considered one of the most effective and useful exercises for pumping the gluteal muscles.
This is a classic exercise for the muscles of the legs and buttocks, which is used in strength, aerobic and interval training.
Exercise technique:
During the entire lunge cycle, you should keep your upper body upright: back straight, shoulder blades together, stomach tucked in, shoulders down. The gaze is directed forward.
The front and back legs should be bent so that the thighs and lower legs form a right angle. Also, a right angle should be between your body and the thigh of your front leg.
The thigh of the front leg in the lunge should be parallel to the floor, the knee does not go beyond the toe. The knee of the back leg is a few centimeters from the floor, but does not touch it.
The step forward during the lunge should be wide enough and amplitude. Narrow stride lunges put more strain on the quads, while wide stride lunges put more pressure on the glutes.
It is important to distribute the weight evenly between the two feet, shifting the weight a little more to the front foot. To maintain balance, turn the toe of the front foot slightly inward. When returning to the starting position, push off the floor with your heels.
Engage your glutes and hamstrings while lunging. They should be tense, you should feel a stretch in the gluteal muscle. To do this, you can slightly bend the lower back.
It is better to perform lunges first on one leg, then on the other. There is an option to alternately perform lunges, but this is technically more difficult and reduces the load on the gluteal muscle.
Stay focused throughout all stages of the exercise to maintain balance and avoid injury.
Glute Bridge
Thanks to the gluteal bridge, not only the shape and size, but also the strength of the gluteal muscles changes.
It is a buttock lift that is performed from a prone position. You should not set yourself up in advance that, due to the presence of the word "bridge", this exercise requires excessive flexibility and plasticity. This is wrong. It is quite simple and easy, can be done at any level of sports training.
Exercise technique:
Starting position - lying on your back, emphasis on bent legs, arms are along the body, the lower back is firmly pressed to the floor; Position of action - on a deep exhalation, the pelvic region and the back rush up until the body takes the position of an even stretched string. At the same time, the lower back should be slightly tucked so as not to overload it. At the highest point, we squeeze the buttocks as much as possible; Return position - while inhaling, without ceasing to compress the gluteal muscles, we return to the lowest point.
hyperextension
Hyperextension is one of the basic exercises for strengthening the back muscles.
This exercise is a strength exercise. To provide support to the body, it must be performed on a Roman chair. The correct technique for performing hyperextension allows you to strengthen the buttocks, muscles of the core and lower back.
The advantage of hyperextension is that it can be performed by both advanced and novice athletes. The main thing is to master the correct execution technique, which will allow you to get the most out of the exercise.
Exercise technique:
They lie face down on the bench, and the legs in the area of \u200b\u200bthe shins are fixed on special platforms.
The body is straightened, crossing the arms in front of the chest, thereby taking the starting position.
The back is kept straight and exhaled, slowly lowering down to the maximum possible.
The lowering of the body should fall on the inhalation of air, so that both the dorsal lower and the biceps of the thigh muscles are stretched.
They begin to rise up, exhaling. It should be clearly felt how all the muscle groups to which the exercise is directed are reduced.
Pulling the leg back with an emphasis on the hands
This is one of the best exercises, which is aimed at the work of the gluteal muscles.
If you want to get rid of cellulite, then this exercise is for you.
Exercise can do wonders for your thigh and lower back muscles. This exercise is also called the hip extension on the floor. You don't need any special equipment to perform this exercise.
Exercise technique:
Get on all fours, emphasis on hands and knees, for convenience, you can use a fitness mat.
Hands are at shoulder level, below them. Knees and hips are straight. The torso, as well as the head, are located directly.
Start lifting your right leg, keeping the angle at the knee, until the thigh is parallel to the floor. In this case, the leg should be directed towards the ceiling.
Try to take your leg back as much as possible, the upper body and the press do not strain.
Lower your leg to the starting position, then repeat the same with your left leg.
Do at least 8 reps with each leg
Leading the leg to the side with an emphasis on the hands
The easiest exercise to work out the buttocks and the outer thigh at the same time.
It is a variation of the classic bent leg back swing.
Exercise technique:
Get down on the floor (mat) and take emphasis on the elbows and knees: knees under the hips, and palms a little further than shoulder level.
Maintain a natural arch in your lower back.
The gaze is directed downward in front of you.
Bend your left leg at the knee to an angle of 90 degrees and pull the sock towards you.
Take your left leg to the side, and then return it to its original position, make sure that the back is as motionless as possible
Similarly, the exercise is performed for the right leg.
Complete required amount times (for two legs)
Back exercises
Back training is a fundamental factor in the further and development of the growth of the athlete's muscles. The back corset is involved in almost all basic exercises, and in terms of size, this muscle group takes second place, second only to the legs.
Breeding dumbbells sitting in an incline
An effective exercise for high-quality study of the back muscles
Incline dumbbell raises allow you to work out the muscle much better, because when working with free weight, more muscle fibers are turned on, and energy costs increase. This version of the swings is performed while sitting, while lying on the hips with the stomach, this helps to concentrate more on the movement of the hands. The emphasis will help not to think about the position of the spine, but you should not forget about the quality of the technique at all.
Exercise technique:
Sit on the edge of the bench, hold small dumbbells in your hands, lie with your stomach on your hips. Hands hang freely above the floor, elbows are slightly bent and turned to the sides.
Exhalation: we perform reverse dilutions of dumbbells through the sides, without lifting the body, the position of the body does not change.
Inhale: Slower than the swing up, lower the dumbbells down.
Perform 8-12 times, the lower the weight of the load, the more repetitions. Total 3-4 sets with a rest of 1-2 minutes.
Bent over arms with dumbbells
The exercise as a whole strengthens most of the back muscles very well.
Leaning back with dumbbells is designed to develop the latissimus dorsi, trapezius muscles, triceps, and rear deltoid muscle bundles.
Exercise technique:
Prepare dumbbells of the desired weight. Stand next to them, lean forward and take the dumbbells in your hands, maintaining the tilt position. The back is straight, parallel to the floor, the lower back is arched.
Legs about 10-20 cm wide, slightly bent at the knees.
Push your arms back vigorously, keeping your arms slightly bent at the elbows. Bring your shoulder blades together and feel the contraction of the trapezius and latissimus dorsi. Hold for a moment in the highest position and slowly return the dumbbells back to the starting position.
Repeat as many times as needed.
Exhale as you move your arms back, inhale as you lower your arms.
Superman
Simple but exceptional effective exercise for the muscles of the back, especially in the lower part, including the buttocks.
Strong elastic buttocks are the dream of every woman, and the superman exercise actively contributes to its realization.
Here are involved: the extensor muscles of the spine; muscles of the back of the thigh (biceps, gluteus maximus, semitendinosus and semimembranosus). This is also a great exercise for the press, because during its implementation you have to balance on your stomach, which strengthens its muscles, and therefore the "superman" should be included in training programs for weight loss.
Exercise technique:
Starting position: lying on your stomach, stretch your arms forward with your palms on the floor; raise your head slightly.
Legs and top of the body, starting from chest level, tear off the floor and lift as high as possible.
At the same time, the arms are extended forward and parallel to the floor, the whole body is tense, stretched and balanced on the stomach.
The pose should commemorate the flying superman. Hold this position for at least 2-3 seconds, and then slowly return to the starting position.
Perform three sets of 30 repetitions to provide intensive work on the target muscles.
Hand exercises
It is possible to form a beautiful line of arms and elastic muscles with the help of a special set of exercises aimed at the forearms. It is this area that is problematic for many women. Fat deposits are deposited in this area, and the skin may also sag due to muscle weakness. Strength training will give results in two months. The muscles will become stronger, their relief will be outlined.
Biceps curl with dumbbells
The main exercise for training the biceps of the hands.
By doing this exercise, you work the biceps brachii (biceps) in isolation, with the bulk of the load on the upper part of the biceps, which gives the biceps a more peak shape.
The stabilizers in this exercise are the forearms, anterior bundles of the deltoid muscles, brachialis, brachiradilais and wrist flexors.
Exercise technique:
Starting position: standing shoulder-width apart, back straight, looking in front of you, holding dumbbells in your hands, palms turned forward.
Raise the dumbbells up to the level of the shoulder girdle, exhale. Keep your elbows in one point.
Lower the dumbbells to the starting position, inhale.
Dumbbell row to the chin
A simple but very effective exercise for training triceps
It is aimed primarily at the triceps: the part of the forearm where fat is deposited, as well as the area where the skin can sag. It also perfectly tightens the back and all the muscles of the shoulder girdle.
Exercise technique:
hold dumbbells with palms inward in the area of \u200b\u200bthe front of the thigh;
pull the dumbbells to the chin, bending the elbows.
Bending the arms behind the head
Exercise for the formation of the muscular relief of the forearms and the inner part of the hands.
Designed to work target muscles.
Exercise technique:
working with one dumbbell. We take it with both hands and lift it up;
we pull our arms up, the body forms a straight line, the maximum point of which should be a dumbbell;
bending the elbows, we start the dumbbell back as much as possible;
movement only in the elbow joint, the shoulders do not move.
Stretching exercises
A very important component of any workout are exercises aimed at increasing the elasticity of muscles and ligaments. Daily stretching has a beneficial effect on flexibility, ease of movement, and helps relieve tension from the joints.
Deep lunge
The main exercise for stretching the front of the thigh.
Strong stretch:
hamstrings;
buttocks
Moderate stretch:
Quadriceps
Exercise technique:
Take a deep lunge forward.
The back leg should be straight.
Move the body forward, and rest your hands on the floor on both sides of the front leg.
The leg laid back is bent so as to reach the floor with the knee.
Reach forward, resting on your knee, you will feel how the quadriceps of this leg is stretched.
Now repeat with the other leg.
Fold
The "fold" is included in both men's and women's fitness workouts to strengthen the abdominal muscles and increase body flexibility.
Depending on what kind of goal you need to achieve in the first place, the execution technique also varies.
With the help of the “Fold”, the muscles and ligaments located on the back of the thighs, back and buttocks are stretched.
Exercise technique:
Sit on the floor, stretching the lower limbs brought together.
The back should be kept straight, and the top of the head should be directed upwards.
In this case, the lower back should be slightly bent, and the chest should be straightened.
Inhaling, slowly, without changing direct position back, bend down to the legs.
In this exercise, it is not worth lying down with the body completely on the lower limbs, it is enough just to touch the thighs with the stomach.
The palms should be placed on the kneecaps, but you should not help yourself by pressing on the knees with your hands, because in this case the back naturally rounds, which is contrary to the correct “Fold” technique for stretching.
This element of fitness should be performed 8-10 times, trying on the last repetition to stretch the body and arms as far as possible.
Ideally, the chest should not lie on the knees, but further, closer to the shins.
Butterfly
Butterfly is a unique exercise that is also a classic yoga pose called Purna Titali.
It helps to improve the stretching of the legs and hips, normalizes blood circulation in the pelvic area, and also has a beneficial effect on posture.
First of all, the exercise is aimed at developing the muscles of the thighs and increasing their elasticity. It also improves the mobility of the hip joints. In addition, the back muscles are strengthened, the shoulders are opened and the posture is improved.
Butterfly is traditionally considered a female asana, as it helps to relieve the symptoms of PMS and restore the correct functioning of the reproductive system. This effect is achieved by improving blood circulation in the pelvic organs.
Exercise technique:
Sit on the mat, spread your legs apart and bend at the knees.
Connect the feet and move them with your hands to the groin area as close as you can. Try not to tear your knees off the floor, however, it's okay if it doesn't work the first time.
Later on, your body will become more flexible and you will be able to put your knees on the floor with ease. Straighten your back and straighten your shoulders. Stretch your crown up and straighten your spine.
Tilt your head down slightly. Raise your knees off the floor and try to bring them as close as possible.
At the same time, the feet do not come off from each other. You can help yourself with your hands. Hold this position for a few seconds.
Lower your knees to the floor, pressing down on them with your palms if necessary. Lock the position again. Repeat several times.
kitty
The kitty is an exercise that came into the world of fitness and exercise therapy from yoga.
It allows you to safely and effectively affect the entire central part of the body. This has made it a mandatory part of many workout programs.
An important advantage of this classic exercise is its complex effect on the body. It not only relieves back pain caused by scoliosis and in a sedentary manner life, but also supports the work of the respiratory organs, intensively supplying them with oxygen. The cat is recommended for those who suffer from frequent bronchitis and low immunity.
Exercise technique:
Get on the mat on all fours; place your palms firmly on the floor, point your fingers forward; make sure your arms are straight and your legs are bent at right angles.
Now you can start the exercise.
Exhale deeply and twist your pelvis inward while rounding your back and lowering your head. The abdominal muscles in this position are tense, and the back is stretched.
On an inhale, slowly return to the starting position. Inhale again and arch your back in the opposite direction, lifting your head and pelvis up. Now, on the contrary, the back muscles work, and the press relaxes.
The exercise ends with a return to the starting position while inhaling.
Cobra
An effective exercise to strengthen the spine, is used to prevent osteochondrosis and other back diseases.
Regular practice of this exercise brings great benefits:
straightens and strengthens the back muscles;
helps to strengthen the spine and increase its flexibility;
activates the healing process of the whole body;
normalizes the hormonal background of the body;
tightens and strengthens the buttocks;
facilitates the work of the heart and lungs;
stimulates the work of the abdominal organs;
Exercise technique:
We lay down on the floor face down, connect the feet, stretch out the fingers. We put our palms under our shoulders.
With an inhalation, slowly raise the body, keeping the arms bent at the elbows.
We make two slow breathing cycles and with the next breath we raise the body even higher, bending in the lower back and thoracic back.
We straighten our arms, stretch the neck and crown up, directing the chin to the chest.
We do two more breathing cycles, stretch the neck and crown back, increasing the deflection in the thoracic spine.
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