Sports and FitnessWeight loss

A comprehensive training program in the gym for a girl

More and more people are beginning to realize that a healthy lifestyle and, as a result, a beautiful body - is not only necessary, beautiful, but also very fashionable. There may be several options: self-study at home, going to the pool or dancing, sports games or leisurely systems (like yoga or pilates). Or a classic gym. Perhaps, it is the latter that helps the fastest to reach the desired form. The fact is that fitness in general is a lot of programs aimed at improving well-being, bringing the body into the desired form, but this process is often long and much more sparing. The gym is a targeted influence on all the desired zones, therefore the result is achieved more quickly. But not everyone knows how and where to start, for example: what kind of training program in the gym for the girl will be the most effective. And, of course, you can not go on about the superstition that in the gym the girl will immediately turn into a pumped-up athlete, similar to a peasant. It's just physically impossible.

So, first of all you need to decide: what exactly do you want to get from classes? Need to lose weight or, conversely, buy volume? Do you like beautiful muscles or need physical strength? Have you chosen? Now pick the most attractive from your point of view gym and buy clothes. It is not necessary to buy sexual outfits, because you need to engage in, rather than fascinate men. By the way, kilograms of cosmetics in the hall are also absolutely unnecessary. The main thing - loose trousers or leggings and a tight fitting T-shirt or T-shirt (so as not to fall on your nose at the slopes). It would be nice to take a towel and water (drink either every 15 minutes, or do not drink at all).

So, the training program in the gym for a girl. Always and in any case it begins with a warm-up and cardio-loading. It can be a treadmill, an ellipse, a stepper, just running or walking on the spot. The meaning of these exercises is warming up the muscles and strengthening the heart muscle, increasing its endurance. Of course, a significant amount of calories is burnt. It is enough to warm up 25-30 minutes, if desired, you can bring the time to 40 minutes. Further, any program of training in the gym (for weight loss including) includes exercises for joints: classical rotation, slopes, sipping.

Well, now the actual program for training in the gym. To spend them better three times a week, so that the muscles have time to recover. And each time it is better to work on different muscle groups (the press is an exception, it can be given attention every time). The classical training program in the gym for the girl looks like this: on the first day, the legs, shoulders and the press are being worked (the legs are raised, the attacks are heavier, lifting dumbbells to the straight arms forward, to the side and their retraction in the slope, lifting the trunk on the floor, Lifting the legs, twisting), on the second day, triceps, back and, again, the press (pull to the waist, behind the head, on the straight arms, extension of the hands from behind the head with dumbbells, push-ups, birch and twisting), and on the third Day, the breast, biceps and press (the hammer, the rise of ha And a bar directly, a butterfly, a press from the chest of dumbbells and a bar, a rise in the Roman chair, lifting the legs from a prone position). All the exercises need to be done in three approaches 10-20 times. Variations of various exercises can be selected independently, complicating the task.

The only thing to remember about (whatever program of training in the gym for the girl was not chosen) - is that you can not grab for too much weight. So you can break the muscles and hurt. It is better to take a little weight, but to do more repetitions, so is the benefit, and the effectiveness will increase. And, of course, after the exercises you need to spend fifteen minutes of cardio-loading to restore the body. This is again running, walking. Thus, persistence and regular pursuits will bring the desired result.

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