How to meet a girl at the gym?

One of the most traditional ways to meet a girl is at the gym. But before you talk to her in this place, you should know what steps to take so as not to look like a loser.

In fact, you have to remember that this is not as easy to do as it seems. This is not for the weak. Approaching a girl and starting a conversation is a risky step, because some ladies basically don’t meet each other at the gym, while others are already busy with other guys.

Oddly enough, it is much harder for men to start a conversation, unlike girls. Sometimes they lack determination, and not everyone likes to be rejected.

Here are some practical tips that will help you win the heart of the most unapproachable girl in the gym.

Stay calm, don't show emotion

A mistake many guys make is trying to make eye contact with a girl. Be that as it may, you can occasionally glance in her direction, but it is important to do it unobtrusively, unnoticeably. If you accidentally make eye contact, do not show unnecessary emotions.

But if it turns out that the girl catches your gaze too often, you better not look in her direction anymore. Look away if you don't want the lady to have a bad opinion of you. If a girl smiles at you, this is a sign - it's time to act. If not, then admit defeat and run out of the gym as soon as possible.

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How to become a fitness girl at home?

It is quite possible to become a fitness trainer at home, provided you have free space and certain sports equipment.

As already written above, in order to tone the muscles and pump up the buttocks like a “nut,” you need strength training , that is, with “iron.” That is why, to conduct full-fledged training at home, you will need, first of all:

spacious, free room
barbell racks
collapsible dumbbells and barbell
horizontal bench
sports mat

You can also include various strength training machines, multifunctional ones , on which you can perform exercises for different muscle groups. However, due to its bulkiness , not every girl will be able to have one at home, and the second very important point is that exercise machines are much less effective in building muscle mass (toning muscles), which is why we recommend that you opt for collapsible dumbbells and barbells.

How to become a fitness girl at home?

Cardio style training , or circuit (interval) training, is aimed at increasing endurance and burning fat. For this type of training, you will need, in addition to a spacious room:

sports mat
jump rope
bench
Medball (encouragement ball)
Fitball (large diameter rubber ball)

And also some other sports accessories that you can purchase to diversify your training program. In the article, CrossFit complexes, we looked at examples of training programs that are ideal for losing weight . You can choose any complex you like, just take into account your level of physical fitness.

Fitonashka home training program (for weight loss and muscle tone)

Training at home to burn fat and tone muscles, first of all, is necessary for all girls who are overweight.

Weight loss training is cardio training , that is, training the cardiovascular system. That is why we will do a complex consisting of exercises for aerobic and strength endurance, using the circuit training method, with an interval of rest between series of 30-45 seconds .

Once you finish one exercise, move on to another. It is this combination of different types of training that gives not only a powerful fat-burning effect, but also good tone .

For those interested, you can read in detail about strength training (what are its pros and cons) by following this link.

Due to the bulkiness of strength training equipment, that is, not every person can afford to buy and place them in their room, we will not include them in the training program.

Training program for weight loss and muscle tone

Monday

Squats with a barbell on the shoulders, with an empty bar (wide stance) – 20 reps
Push-ups – 20 times
Glute bridge – 20 times
Pull-ups on the bar – 10 times (possible with the help of a partner)
Straight leg raises on your side - 15 times on each side
Jumping up with a medicine ball behind the head (ball weight 5-10 kg) – 20 times
Ab crunches – 30 times

Wednesday

Jumping rope - 30 seconds
Dumbbell press lying on a horizontal bench – 20 reps
Climbing onto a platform, with dumbbells in hands (5-10 kg) – 20 times
Plank – 45 seconds
Stiff-legged deadlift (dead) – 20 reps
Exercise bike – 45 seconds
Lunges with a barbell on the shoulders - 12 repetitions on each leg
Superman exercise – perform for 45 seconds (hold your arms and legs in the raised position for 2-3 seconds, lower them and raise them again)

Friday

Deadlift (wide stance, sumo) – 20 reps
Push-squat, push-lying – 20 times
Abdominal Raise – 30 reps
Seated dumbbell press – 15 reps
Stepping onto a platform with dumbbells in your hands - 12 repetitions on each leg
Leg raises on all fours - 15 repetitions on each leg
Dumbbell flyes lying on a bench - 15 reps
Lunges with a barbell on the shoulders - 12 repetitions on each leg
Jumping rope - for 1 minute

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As mentioned above, rest between exercises (stations) should be no more than 30-45 seconds, and rest between series (one large circle consisting of 7-8 exercises) should be no more than 4-5 minutes .

Thus, on each training day you perform 3-4 laps , with a heart rate no higher than 140 beats per minute.

Workouts at home

Also, we would like to note that this training complex is universal , you can try to perform it over time, that is, you are not guided by a fixed number of repetitions, but not by a clearly defined number , for example, you perform each exercise for 30 seconds (during this time, you need do as many repetitions ) and rest for 30 seconds .

Summarizing the above, let’s highlight the main things that a girl who wants to look like a fit girl should pay attention to:

regular strength training (if you are thin)
regular endurance training (aerobic training) if you are overweight
a healthy, nutritious diet (increasing or decreasing calories, depending on who is suffering from what, if thin, then the first option, if obese , then the second)
proper rest/recovery
desire (motivation)
patience, time for body transformation (usually after 1-2 years the body can change beyond recognition)

These tips are quite enough to understand how to become a fitness person. All that remains is to thoroughly study all these subtleties (and this article and others on the site will help you with this) in order to become a successful and competent fitness athlete .

It is worth noting that some girls come to the gym after “big sports” - acrobatics, gymnastics, swimming , athletics, and many of them achieve quite serious results, becoming a performing fitness bikini on the fitness bikini stage.

Don’t give up, it will be hard at first, especially the first 1-2 months , but then, when you get involved in the training process, it will be much easier, you will get a “buzz” from every workout.

Just be friendly

Often, not only callous and narcissistic guys go to the gym. Sometimes you can meet nice, helpful young people in the hall! They do not behave intrusively towards girls. These are guy friends who happily help girls in difficult times. It's always nice to see a friendly face at the gym. And if you often cross paths with a girl at the gym and behave normally, she will certainly pay attention to you. Therefore, make sure that in the eyes of the lady you look like a friendly guy, and not a nasty guy who stares and winks all the time.

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Alexa Jean Brown

Instagram account:

@alexajeanbrown.

24-year-old Alexa can call herself a true fitness freak. A few years ago, she started writing a blog in which she shared her success in losing weight after childbirth.

The girl managed to cope with this task perfectly. Brown now runs an Instagram account where she gives advice on training and style.

The fitness model looks amazing, so it is not surprising that many companies from the beauty industry are eager to collaborate with her.

Focus on winning

And under no circumstances should you hit on every pretty girl at the gym if you don’t want to get a bad reputation. Because then girls will no longer consider you special. Perhaps the best advice is to be tactful and extremely careful. Believe me, no one likes annoying guys.

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What should girls not forget about when visiting the gym?

Everything would be fine if not for one BUT. The modern world is multifaceted, everyone has their own worldview , their own ideals and preferences, so the opinion about phytonies is greatly divided in society.

Narcissistic little girl

Such a wonderful sport as fitness, or rather it is not a sport, but a way of life, has been mixed with “dirt”. Young girls openly demonstrate their genitals and breasts by signing up on social media. networks something “today I pumped up my hips and buttocks” and so on. Sometimes they post such photos that it’s unclear where you went, to the page of a n*p*o actress or a friend, because of this, most people get the impression that fitness and bodybuilding are narcissistic people who have nothing but their appearance of dominance either .

Of course, it’s not bad, even very good, to strive for a fit figure, but you shouldn’t forget, first of all, that you are a girl, and some interesting women’s places , we won’t go into details, I think everyone understands what we’re talking about, they show up very very openly , to just anyone, to a random “passer-by”, instead of showing “your charms” to your husband.

Therefore, while developing your body, wearing short shorts and a blouse, always remember that you are a decent girl who should always remain so in any conditions.

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Find a reason to start a conversation

You may not need courage to approach and meet a girl if you have some interesting topics to talk about. Perhaps the easiest option is to go up and ask the lady if she knows how to properly work on this or that exercise machine. This is a completely normal question, and any girl will be pleased to know that there are helpful guys in the gym. She will appreciate your attention and this could be the start of something good.

Ekaterina Krasavina

Instagram account:

@katekrasavina.

Looking at Ekaterina’s athletic physique, it is unlikely that anyone will be able to imagine that once upon a time the girl did not at all shine with an athletic figure. After pregnancy, she gained quite a lot of extra pounds.

Over two years of hard training, Ekaterina managed to get herself in order and achieve considerable sporting achievements. In 2014, the athlete took part in the Moscow Fitness Bikini Championship and took second place. On the Internet, Krasavina often answers questions from subscribers and conducts master classes on posing.

Be humble

Unfortunately, almost without exception, guys and girls are afraid to be the first to start a conversation, especially in the gym. Many of us are intimidated because everyone around us seems to know how to use the machines properly. Especially in the first days we feel lost.

If a girl is doing an exercise you haven't tried before, don't be afraid to approach her and ask for help. You can ask her to show you how to do a particular exercise correctly. Or ask what muscle groups it targets. Girls love to be considered smart when guys ask questions about training.

Ekaterina Usmanova

Instagram account:

@usmanovakate.

Ekaterina is a professional athlete and multiple participant in competitions in the fitness bikini category.

The girl moved from her native Krymsk to the capital, already having a large number of awards. Soon Usmanova gained popularity in Moscow. She opened an online fitness school and created her own nutrition brand.

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Don't throw around compliments

Yes, it might sound funny, but if you compliment her every time she does a curtsy, she might think you're a little horny. Even if you praise a girl for her curves or the correctness of her exercises, she will not regard it as a compliment. Forget about compliments altogether. Outside the gym, do it for your health. Never in the gym.

Being the first to talk to a girl at the gym is not an easy task, but if you follow these tips, you will win the heart of any girl!

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Margret Gnarr

Instagram account:

@margretgnarr.

Margret is also a professional bodybuilder. The list of her sporting achievements is quite impressive.

However, the girl’s range of interests does not end with fitness. She is an active gymnast and taekwondo, so she can hold her own.

Now Margret has had to take a break from her fitness career because she recently gave birth to a baby. It is worth noting that throughout her pregnancy, Gnarr posted various exercises on her personal blog that help expectant mothers always stay in shape.

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Workout 2

Reverse crunches on a bench

Core muscles

Lie down on a bench, or take a lying position, fixing your hands behind your head (you can grab some kind of support), while exhaling, using the force of your abdominal muscles, bring your legs to the waist line, and slightly twist your pelvis to the lower ribs. As you inhale, lower it back down. The movement should not be carried out due to inertia; you should not swing your legs.

Perform 3 sets of 10-20 repetitions.

Hyperextension

Completely repeats what was done in the first workout.

Lunges with dumbbells in hands

Hips and buttocks

Stand straight, feet under your shoulders, dumbbells in your hands. Take a step back, maintaining the distance between your hips, and lower your body down by bending your knees. At the lowest point, the thigh of the “front” leg is parallel to the floor.

You need to perform the same number of repetitions on each leg.

Bent-over dumbbell row

The body is tilted, the free hand rests on the bench, the working hand is with a dumbbell at the side. By bringing the shoulder blade to the spine, the dumbbell is pulled towards the belt as you exhale. On inhalation, it goes down.

The movement begins with the work of the shoulder blade, and not with a turn of the body.

Classic deadlift

The barbell is placed on the floor, the grip is slightly wider than the shoulders so that the hands are on the outside of the hips. The grip is strong, straight, and you can use straps. At the start, the bar touches the ankle. Then the pelvis lowers slightly, the weight is transferred to the heels, and, resting her feet on the platform, the athlete removes the bar from the floor without relaxing her back. Due to extension in the hip joint, the bar rises to the level of the “trouser pockets”, and then smoothly lowers back.

Lying dumbbell flyes

You can use a straight or incline bench. First, tighten the shoulder blades to the spine and lower them to the pelvis, then lower the arms slightly bent at the elbows until the forearm is parallel to the floor, lowering to the sides. Then – bringing your arms together in front of your chest.

Reverse push-ups on the bench

The exercise can be replaced with dips if you have enough strength training for this. First you need to sit on the bench, lower your buttocks lower, the edges, and bend your elbows. Forearms are parallel to each other. Then push up to the starting position. The legs can be straight (difficult option) or slightly bent at the knees.

Natalia Melo

Instagram →

We have already written about Natalia Melo and her Instagram, and of course, when thinking about fitness buttocks, it is she who comes to mind. It’s not for nothing that the BodyLab online school places special emphasis on the #center of the universe. Natalia is Brazilian, and in Brazil there is a special emphasis on a toned butt. Natalia's skill in working out the gluteal muscles has been honed to perfection.

In 2012, Natalia received the title “Miss Bikini Olympia”, today she is a certified personal trainer and a representative of the Nutrex brand. Natalia Melo trains her butt often (not once a week). Her favorite butt exercises are cable kickbacks, hyperextensions, reverse hyperextensions, glute bridges, lunges, dumbbell squats, and side-lying elastic band exercises. Natalia is considered the owner of the most beautiful buttocks in the world.

Now Natalia is 31 years old. Her height is 168 cm, competition weight is 55 kg, off-season weight is 58 kg. Favorite muscle groups are the back and legs. Favorite food: chocolate chip cookies and Snickers.

Natalia claims that she eats 6 times a day and prepares her own food for the whole week on Sunday.

To stay motivated, Natalia writes uplifting quotes on her bathroom mirror.

When will the result be visible?

As for beginners, the first thing that happens to their body is the strengthening of muscles and ligaments, that is, the body is prepared for full loads. Atonic muscles begin to thicken and get used to power work. This process takes approximately one to two months. At the same time, the muscles change shape, begin to tighten and decrease in volume, and not only due to fat burning, but due to the density of muscle fibers and lymphatic drainage, which removes excess water from the muscles.

During this period, with the help of strength training, you can lose from 3 to 5 kg, but everything will depend on the metabolic rate, weight, age and quality of training.

What exercises to do on your legs to make them stronger?

To make your legs look beautiful, you need to do special exercises, namely:

Leg press, which actively works parts of the back. Selecting specific bench press equipment. Feet should be placed shoulder width apart. If you spread them wider, the influence will be transferred to the inner thighs. At the bottom, an angle of 90 degrees is set, knees touching the chest. The load must be pressed upward.

Leg press

Exercising your legs using a hack machine will help strengthen weak leg muscles. We step on the platform, while our knees should be slightly bent. The back should connect to the vertical clamp, which is at a slight angle. We remove the device for stopping or holding the moving parts of the mechanism in a certain position, straighten our legs so that the load rests on our shoulders. Pressing in the heels, we lower the pelvis until an angle of 90 degrees is made, after which we rise without jerking. If you feel tension in your legs, then you are doing everything right.
Reverse hack squats will not only help strengthen your leg muscles, but also pump up the muscles of your buttocks and thighs. To do this, you need to stand face down on the platform. We fix the roller firmly on the shoulders. The head and back should be straight. We release the stoppers, put tension on the stomach, while slowly lowering the body down, moving the buttocks back, as if you were going to sit on a straight surface. When your hips are horizontal, you need to stand up from the squat. At the highest point we keep a right angle. The width of the stand should be changed periodically for the best effect.
Footwork designed for the quadriceps. In the hall you will need to find equipment with a horizontal seat. The straight position will result in full knee extension. The backrest will help a person support the upper part of the body, thereby reducing the risk of injury when falling weight. When you get to the machine, adjust the weight before you start exercising. If you are sure that the weight suits you and you are already sufficiently prepared for it, then sit down, place your feet under the roller, and hold on to the side handles. As you exhale, use the power of your quadriceps to straighten your legs. After counting 1,2,3 we accept IP.

A few more leg exercises

If you keep your legs straight, the muscle will be fully activated, which means you can get your legs into athletic shape much faster. In order not to harm yourself, you need to keep your heels together and turn your toes to the sides, while the inner thigh area will also be pumped up.

If you want to gain mass, then you should do 12 repetitions in 3 sets; for drying – 15-18 times, 3 approaches.

Footwork designed for quadriceps

Leg bending while lying down. It is best to choose equipment that has the ability to adjust the weight from the moving part. The face should look down, the feet are secured under a special “soft pillow”, the knees are in a hanging position, the body is connected to the surface. As you exhale, you need to bend your knees completely. The cushion should be under the buttocks. If you want to achieve a greater effect, you need to engage the buttock at the top of the lift. There is no need to straighten your legs completely.

Lying leg curl

Leg adduction in a cable machine. We stand sideways to the crossover, fasten the mount to the ankle, and take a step back. We transfer the body weight to the supporting leg. The raised leg does not touch the surface. We hold the frame with one hand and leave the other on the waist. When holding your breath, you need to bring your weight-free leg forward and move it to the side. At the same time, the thigh muscles will begin to work to the maximum. After you have done the job at least 15 times, you will need to change position. We perform 3 approaches for the left and right sides. If you can complete 10 movements without serious strain, then the extra weight is right for you.
Leg abduction in the simulator is an auxiliary exercise for the inner thigh. In this case, the buttocks also work in addition. Before starting work, we seriously warm up the hip joints and stretch the inguinal ligaments. The better you stretch, the greater the amplitude you will get. Let's move on to the simulator. We place our knees on supports at a large angle. The upper part of the body should not move. As you exhale, you need to bring your legs together.

Leg abduction in the simulator

Two more effective exercises

Seated calf raise. If you cannot find a special exercise machine in the gym, it will be enough to use the Hack machine, Smith. We rise onto the platform so that our heels are in weight. We place the roller on the quadriceps, while standing on our toes. In the future, we will change the position of the feet, directing them inward and outward. Thanks to this method, you can pump your calves from different sides.

If you don’t like this method, then we suggest putting discs on your knees and doing 20 takes in 3 sets.

Seated calf raise

Standing ankle raises. In this case, your ability to move your ankle joints plays a big role. To get the best effect, we recommend placing your socks on a platform. With maximum heel drop, the soleus muscle and Achilles tendon contract better.

We stand in the simulator with our shoulders under the rollers. We pulse our feet up and down, monitoring the rhythm of the movements. Find the right weight for you. You can take either a barbell or dumbbells.

It is best to do 1 basic and two more complex exercises.

Exercises for girls who have been involved in sports for a long time

If you have been going to the gym for quite some time and feel that you need more load, then we suggest that you familiarize yourself with the action plan presented below. The split program is designed for girls who have been training for more than two years.

For professionals, the load should be greater

The first day - the load is first on the back, then on the shoulders. First you need to visit the cardio zones with a further warm-up approach to warm up the muscles.

What exercises to do on your arms if you already have sufficient physical training:

standing French press;
dumbbell press sitting on a straight surface with a reclining back;
Arnold press;
bringing dumbbells to the chin;
spreading the load in different directions and in front of you.

Wide grip back exercises:

pulling the load to the chest and behind the head;
pull-ups;
bent over barbell row.

The next day we move on to working on our arms:

reverse grip pull-ups;
California bench press;
curling arms with a barbell in a standing position;
standing arm extension (using special equipment).

Approaches vary depending on the girl's preparation. However, it is necessary to observe an extended rest time - at least two minutes. The entire workout will take about an hour.

Workout 3

Ab crunches

As in the first workout, 15 repetitions in 3 approaches.

Hyperextension

Same as workouts 1 and 2.

Sumo squats with dumbbells

Hips, buttocks, and long back muscles

The movement is mistakenly considered a squat, but in fact it is a deadlift. You need to take the dumbbell in straight, outstretched arms, place your feet on the most comfortable wide stance, and lower your pelvis below your knees, touching the floor with the dumbbell; from this position, place your back at a slightly angle so that your arms are straight and perpendicular to the floor. By straightening your knees and hip joints, you need to fully straighten, returning your spine to a vertical position.

Bent-over barbell row

Back muscles work

The barbell is taken from the racks, the height is at mid-thigh level. Step back and bend forward so that the angle is approximately 45 degrees. Further, the movement resembles the work in all back exercises - the shoulder blades are pulled towards the spine, the barbell is brought to the lower abdomen, then the reverse movement.

Army press

The barbell is taken from the racks to the chest, the grip is slightly wider than the shoulders. Forearms are perpendicular to the floor. The barbell is pressed up behind the head and lowered to the starting position.

Romanian deadlift

The movement is also called the “Romanian thrust”. The barbell is lifted from the racks, as in a bent-over row, but the movement itself resembles a deadlift. Due to flexion at the hip joint, the bar lowers to a comfortable depth and then returns back.

Leg abduction in crossover

An effective exercise for pumping up the buttocks.

Turn your face to the exercise machine, put a special belt on your leg and attach it to the lower block. Take your leg back and return it back.

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