Training program for girls

training program for girls

training program for girls

The correct training program for girls is able to transform a woman’s body to unrecognizable, while not the right training in the gym can lead to injuries, overtraining, loss of motivation, zero result.

Most of the girls set a goal to lose weight in the gym, however, after having completed a long enough time, they do not get results, the extra pounds were left as they were in place. This, in turn, imposes certain difficulties in understanding the basics of proper training. Therefore, before moving on to practical exercises in the gym, let’s take a closer look at the features of women’s training.

Features of female training

Training for girls is different from men’s training programs, due to the peculiarity of the female body. This is associated, first of all, with a lowered level of testosterone and monthly.

Low testosterone levels

The low level of testosterone in the female body does not allow the girls to carry out the approaches so intensively and “hard” as men, which means that the muscle failure in the approach during the exercise will come much earlier, therefore, work in the gym is not so effective, and of course, on the growth of muscles in a negative direction, all this will be reflected. However, a significant accumulation of muscles in the thighs and buttocks, gives the girls, with the correct training, pump up the elastic and beautiful buttocks.

Beautiful girl in the gym with a barbell
Beautiful girl in the gym with a barbell

Due to the fact that nature is more profitable, it is much more necessary to give the girl muscles in the lower part (thighs and buttocks) than in the upper part (chest, neck, back, arms, shoulders), for normal bearing of the child. This distribution of nature is effective for bearing the fetus, because the muscles themselves are very energy-intensive, that is, they require a lot of kcal to maintain them, which is why the female body has much less muscle than the male body.

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Monthly

During the monthly period, the load on the legs and the press decreases, or completely stops (according to the state of health). In the first two weeks after menstruation, the girl feels energized, during this period, load the buttocks with various exercises on the legs in the gym strongly, work 100%, 2 weeks later, during ovulation, lower the intensity of the exercises, exercise approaches and workers weight decrease, and then, the cycle repeats itself.

Thus, by such training microcycles, you “catch up with two birds with one stone” – take care of your health and do not allow yourself to fall into overtraining, from constant hard training.

And finally, the third important factor that the girl should pay attention to is a healthy and nutritious diet.

A girl sitting on the floor, which has a lower abdomen
A girl sitting on the floor, which has a lower abdomen

Balanced diet

For 3-4 weeks after menstruation, the female body will try to accumulate nutrients especially strongly, put the fat in reserve, in order for the baby to be born healthy. Therefore, during this period, reduce caloric intake, limit yourself in carbohydrates and fats.

Carbohydrates, in the form of glycogen, are stored in muscles much faster in girls than in men. Therefore, and in fat will turn excess carbohydrates faster in the female body. However, the rate of conversion of fat to energy will be faster than that of men. Hence the conclusion, the more muscles, the more there will be in the body of “fuel tanks” for carbohydrates, and hence the probability of superfluous weight will be much less.

Reusable, fractional balanced in its composition (proteins, fats, carbohydrates, vitamins and minerals), nutrition, a pledge of good health, and of course obtaining the desired result in training in the gym. At the beginning of the day, you use mainly carbohydrates (complex), at the end of the protein, the ratio is approximately the same (50-60% carbohydrates, 30-40% protein, 10-20% fat ). Exclude, from your diet, fried, salted, fatty, as well as foods with preservatives and fast foods. For more information about the diet, see the appropriate section on nutrition.

A healthy, balanced diet, this is not a diet that is only temporarily present in your menu, it is a diet that should be with you throughout the whole sports and healthy lifestyle.

Remember that only in the complex, a healthy diet, a full recovery, and competent training, will lead you to success in the gym.

Centimeter tape, orange juice, lettuce, broccoli and bread
Centimeter tape, orange juice, lettuce, broccoli and bread

Well, now that you’ve got acquainted with the theoretical foundations of the women’s training, let’s go directly to the trainings themselves.

Training program for girls

There are only two basic approaches to training in the gym. Some girls gain weight (weight), especially not paying attention to the relief and dryness of muscles, in this case they are pursued by one goal – as much as possible to gain muscle mass, then to “scrape” it, to dry it, as a rule, it is achieved with the help of a high-calorie nutrition, other girls, while losing weight and gaining volumes of dry muscle mass. Your task at this stage, to determine what type you are relatively, but as practice shows, the first case when a girl is gaining weight, refer to professional athletes who perform on fitness bikini stages or female bodybuilding.

If you have a large excess of fat mass, then, at the initial stage, you should not work with simulators and bars at all, because the gym rises muscles and does not burn fat.

That is, first you need to adjust your diet until you lose enough excess fat mass (how to lose weight, using nutrition, read in this article ), you can also connect, for more effective weight loss, various aerobic exercises (jump rope, running, jumping out, treadmill, exercise bike and so on)

Scary, large and hard-nosed girls in magazines can, for many, repulse a campaign in the gym. Therefore, all women, remember that you can not pump up large muscles without using hormonal drugs, anabolic steroids, maximum, you can tone your muscles, give them a little shape and relief.

We present you a training plan (training program) for girls in the gym, which involves alternating heavy and light training weeks.

HEAVY WEEK OF TRAINERS

Variant №1

Workout 1

  • Bicycle (exercise bike) – 5-10 minutes
  • General warm-up and warm-up of knee joints: 5-10 minutes
  • Hyperextension – 2x max
  • Squats with a barbell (wide setting of legs) – 4х8
  • Falls forward with dumbbells – 4×10
  • Rises on calves, sitting – 4х15
  • Breeding dumbbells standing – 4х12
  • Dumbbell cultivation in a standing incline – 4х12
  • Lifting the legs in the vise – 4 x max
  • Stretching muscles

Training 2

  • Orbirek (elliptical trainer) – 5-10 minutes
  • Total workout
  • Push-ups from the floor with a wide grip – 2 x max
  • Bench press laying middle grip 3×8-10
  • Dumbbell cultivation lying on a horizontal bench – 4х12
  • Push-ups on the uneven bars in the gravitron – 3х12
  • Lifting the EZ-bar (barbell) to the biceps – 3×12
  • Twisting on a bench for a press with a pancake from the bar – 3 x max
  • Stretching muscles

Workout 3

  • Bicycle – 5-10 minutes
  • General warm-up and warm-up of knee joints: 5-10 minutes
  • Hyperextension – 2 x max
  • Romanian draft (deadlift on straight legs) – 4х10
  • Reverse attacks in the Smith simulator – 4х10
  • The traction of the upper block to the chest – 4х12
  • Thrust dumbbell to the waist in the slope – 4х10
  • Rises in caviar (an exercise of your choice) – 4х15
  • Twisting on the press – 3 x max
  • Stretching muscles

Option number 2

Monday to feet

  • Squats with a bar – 5 sets of 15-20 reps
  • Foot press – 4 sets of 20-25 repetitions
  • Falls with the bar – 3 sets of 15 reps
  • Romanian draft (deadlift on straight legs) – 5 sets of 15 reps
  • Lifting legs in the vise – 5 approaches for the maximum number of repetitions
  • Treadmill or bicycle – 20-30 minutes

Wednesday – back, shoulders and triceps

  • Thrust of the upper block – 5 sets of 15 reps
  • Thrust dumbbell – 5 sets of 15 reps
  • Thrust of the lower block – 3 sets of 20 reps
  • Thrust rod to chin – 5 sets of 20 reps
  • French bench press lying – 5 sets of 15 reps
  • The climb of the knees in the vise – 5 approaches to the maximum number of repetitions
  • Treadmill or bicycle – 20-30 minutes

Friday – legs and chest

  • Squats with a bar – 5 sets of 15-20 reps
  • Romanian draft (deadlift on straight legs) – 5 sets of 15 reps
  • Dumbbell press angle – 5 sets of 15 reps
  • Pullover – 5 sets of 15 reps
  • Lifting legs in the vise – 5 approaches for the maximum number of repetitions
  • Treadmill or bicycle – 20-30 minutes
Sporty girl in a gym with a heavy barbell on her shoulders
Sporty girl in a gym with a heavy barbell on her shoulders

LIGHT WEEK OF TRAINING

Workout 1

  • Bicycle – 5 minutes
  • General warm-up and warm-up of knee joints: 5-10 minutes
  • Hyperextension – 3 × 20
  • Squats with a barbell – 4х15
  • Extension of legs on the simulator sitting – 3×20
  • Rises in calves sitting – 3×20
  • Arnold ‘s wrestling – 3х15
  • Raising dumbbells for standing – 3х15
  • Any exercise on the press 3×30
  • Stretching muscles
  • Cardio (orbitrek, bike, track to choose from at a slow pace) – 20-30 min.

Training 2

  • Orbirek – 5 minutes
  • Total workout
  • Push-ups from the floor with a wide grip – 1хммах
  • Press of dumbbells lying on an incline bench 3х15
  • Dumbbell cultivation lying on a horizontal bench – 4х15
  • Extension of hands on the upper block – 3×20
  • Lifting dumbbells to the biceps – 3×20
  • Any exercise on the press 3×30
  • Stretching muscles
  • Cardio (orbitrek, bike, track to choose from at a slow pace) – 20-30 min.

Workout 3

  • Bicycle – 5-10 minutes
  • General warm-up and warm-up of knee joints: 5-10 minutes
  • Hyperextension – 3×20
  • Romanian draft (deadlift on straight legs) – 3х15
  • Leg bending on the lying simulator – 3х15
  • Thrust of upper block to chest – 3х15
  • Thrust of the lower block to the belt – 3х15
  • Rises in caviar (an exercise of your choice) – 3×20
  • Any exercise on the press 3×30
  • Stretching muscles
  • Cardio (orbitrek, bike, track to choose from at a slow pace) – 20-30 min.

Before embarking on these exercise programs in the gym, you need to determine the working weights, that is, the weight on the bar with which you will follow the approaches to the specified number of repetitions.

The working weight is determined based on your level of physical readiness. If you are a beginner, then you need to start from the very minimum weight (neck), put the technique of doing the exercises, and after that, start on not much to increase the weight on the bar.

Over time, when the working weights will grow, you will see how your body transforms, the muscles come in tone, the desired elastic buttocks appear.

Of course, any workout for girls in the gym is best done under the supervision of a competent fitness instructor who will record your weight, your results, your state of health, adjust the diet and exercise program (change or supplement exercises), the order of the exercises, the number of approaches and repetitions, will tell you how to properly perform this or that exercise in the gym.