Training program for girls at home: time, loads, schedule

Every girl wants to be beautiful, slim and attractive. From early childhood we know that the pledge of excellent health, health and fit shapes is a sport. But what if the time to visit the fitness club is not enough, and the personal trainer can not afford? If you are ready to do it yourself - you will get a well -trained training program for girls at home.

Sport - is life!

How often do we meet with advertising headlines and promises like: "How to lose weight in 10 minutes a day?" Or "Get rid of excess weight without effort." Such statements can not be believed. Training at home in many ways is much more difficult than fitness center programs. Many girls remain dissatisfied with independent training. But in fact you can actually improve your physical form at home. But if you do not regularly engage without the system - the effect is most likely not.

The first rule of employment: regularity. Create a schedule for your workouts and observe it. Watching yourself is not always easy, there will always be a lot of reasons to postpone or postpone classes. It is important to find a suitable motivation, for example to think about your goal and strive to achieve it. Any training program for girls at home involves changing the way of life in general. In order for sports to be useful, you need to fully rest and sleep, qualitatively and diversely eat, and give up bad habits or minimize the consumption of alcohol and cigarettes.

The importance of an individual approach

The training program should be compiled or selected, taking into account the individual characteristics and physiological parameters of a specific girl. Before choosing exercises, you should rationally evaluate your own physical form, level of preparation and accurately determine the final result. Decide what you want to achieve - to lose weight or improve the overall tone of the body, to form a muscular relief. The load must correspond to the physical form in which the trainee is. For example, with clinical obesity, you can not jump start and jump. But even if you consider yourself sufficiently developed physically and hardy, you should start with a minimum number of repetitions and gradually increase the load.

Lose or build muscle?

In order to train at home for girls brought maximum benefit, you should learn to understand a little about the female anatomy. There are no universal fitness programs for both sexes because of significant physiological differences. Women are much more difficult than men to achieve a muscular relief. And this fact is explained by the peculiarity of the arrangement of muscle fibers and the growth programs put into them. In order to achieve visible results, you should increase the number of repetitions of the exercise using the minimum weighting. While men, on the contrary, require fewer repetitions with more weight. To burn excess fat, it is recommended to choose cardio, yoga or gymnastic exercises.

We make the schedule of trainings

The desire to engage in daily commendable, but for intensive training it is not required. The optimal variant of classes: 3 times a week, i.e. about a day later. In this case, one training should last at least half an hour, and preferably 40-60 minutes. The standard program includes warm-up, the main part of the session and the completion - most often stretching. Everyone knows that useful habits are absorbed much better when observing a strict schedule.

Choose in advance the days in which you have enough time for training. A popular question from beginning athletes: when it is more useful to study, in the morning or in the evening? Today, the axiom that morning fitness is most effective, is a thing of the past, and modern instructors offer to focus only on personal feelings. If you prefer and prefer to train after dinner or in the evening - do not deny yourself this pleasure.

A training program for girls at home to improve overall physical fitness

The golden rule of sport for girls is that every activity should include training for different muscle groups. We offer you a universal program that will support muscle tone. You should start with leg training. And our first exercise is squats. At a time you need to sit down 20 times. Beginners are encouraged to perform 3-4 approaches. After completing the squats, you need to rest for a few minutes, and you can start making attacks. For 1 approach we do 15 times per foot, repeat 2-3 times.

Any program of home training for girls includes exercises for the press. Let's start with the simplest - twists. They should be performed from the position of lying on your back, resting your feet in a piece of furniture or a gym bench. For beginners it is recommended to do 5-6 approaches 10 times. Effective exercise for the lower press - lifting the straight legs. It is recommended to start with 5 sets of 10 repetitions. To strengthen the hands and shoulder belt, the best exercise is push-ups. Girls are allowed to begin performing them from their knees, but the most effective is the traditional option - from the floor. For beginners it is enough to do 4 sets of 5 times.

Program that will help you lose weight

You will be surprised, but almost all girls consider your body imperfect. More precisely, about 90% of the fair sex. In pursuit of harmony and attractive forms can not do without physical exertion. What is the most useful training program for losing weight to girls?

If the main goal - to get rid of excess weight, it makes sense to divide the main part of the workout for cardio and power loads. You should start with active and mobile exercises - mahov hands and feet, deflections and slopes of the body. Training for fat burning for girls should also include strength training. A simple complex, described in the previous paragraph, is perfectly suitable. Do not forget just to reduce the number of approaches or repetitions.

Should I practice daily?

As already noted above, intensive training is not recommended every day. But if in the "weekend" from the main activities you have the strength and desire, why not try to work out a little? Easy training every day is very useful. You can do a little exercise in the mornings for 10-15 minutes or give time to long walks, jogs, to visit the pool. If you want to develop general physical endurance and improve your figure, try just to move more. The options are a lot - give up the elevator in favor of the stairs, change the car to a bicycle, and on weekends, go outside the city or for a walk instead of sitting at home.

Useful tips for those who work at home

Observe the diet not only during the day, but also in relation to the classes. Before training, it is not recommended to eat up, but it's bad for an empty stomach. The best option is to eat a little light food about an hour before the beginning of the lesson. During training it is useful to drink, prepare a bottle of still water in advance and keep it near at hand in class. Do best in a well-ventilated room or on the street in warm weather.

During the exercise, watch your breathing and strain your muscles. And remember the main thing - any training program for girls at home should first of all give pleasure. If you are engaged literally through strength, try to find new exercises and regain joy from the lessons. Do not forget gradually (1 every 1-2 weeks) to increase the number of approaches or repetitions. And very soon you will be surprised by the results.