Exercises in the Gym for Girls: Complexes of Exercises + PHOTO

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26-01-2022
Author: Mysekret Team
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Working out in the gym, visiting fitness, yoga or Pilates - all this is done to maintain health, strengthen the immune system and get the body of your dreams. True, thanks to modern technologies and trends, playing sports has long ceased to remain something personal and secret. Everyone strives to share a couple of photos or videos from training with subscribers and friends. For what?

Firstly, this is trending content;
Secondly, you need to iron something into your feed and stories;
Thirdly, such photos motivate and get a lot of likes, which is why most people run their own social networks.

What plan should you follow?

Before you start doing exercises, you should decide what goal you want to achieve:

lose weight and make your body more prominent;
build muscle;
keep your figure in shape.

Working out in the gym is much more effective

The first thing you need to do is warm up. Even if you feel that you are ready to move on to the apparatus, you should not do this. There is one rule that must be taken into account - start training according to a serious or beginner level program with a warm-up. Forgetting about it or putting it off until the next day is a big mistake, because it will warm up the muscles and joints, which means there will be less chance of injury.

What stages does warm-up include?

general warm-up – warming up the whole body;
warming up the joints - swinging and rotating movements, bending and turning, raising the knees, and squats are perfect here;
stretching - can be used both at the beginning and at the end of the entire workout.

To begin with, the warm-up should take place in the cardio zone. You will need to spend 10 minutes running, followed by “climbing uphill” on the treadmill. Then you can start skiing. You can additionally add jumping rope here. If you immediately use the muscles of your arms, back, hips, and buttocks, then you can quickly get in shape. Pulse up to 100-120 beats/min. as a result of physical exercise of relatively low intensity, where oxygen is used as the main source of energy to maintain muscle motor activity, this is normal at this stage. Oxygen fills the muscles with blood, improves the organ system that circulates blood in the human body, and increases metabolic activity.

If you have already passed the first stage, then it’s time to move on to warming up your joints. To do this, it is enough to make circular movements with your arms, bends in both directions, a mill, rolls, lunges, and forward bends.

Dynamic stretching is needed so that the muscles can become more elastic and the joints more mobile. It is necessary to stretch before starting the main loads in order to achieve the desired width of movement of all limbs and the maximum depth of squats. It’s enough to simply bend to the sides and forward, rotate your arms, shoulders, and lunges. This should last at least 8 minutes.

Small Home Gym Ideas

A dedicated gym space does not always have to be large and expansive. Even a corner of a minimalist room can be turned into a workout area by adding a treadmill and some barbells.

Clear out the attic to create a space like this Tim Barber LTD Architecture & Interior Design

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Mirrors can also help make a space appear larger Dave Brewer Homes

Add a mirror to the interior, or better yet several at once, to increase the space in the corner. This will help regulate the number of your lifting reps. Simply dedicate an old attic or lonely corner next to the laundry room to a workout area. Very soon you will notice the many benefits it offers.

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Smart use of space

How to make your hands stronger and more beautiful

Exercises for arms with dumbbells

If you are just starting to do exercises for the first time, you can try:

Bench press with a small grip (if you are doing the exercise for the first time, you must use an empty bar) – 4 repetitions of 8-12 presses in one approach.
Extension of the arm with dumbbells from behind the head - 3 sets of 10-12 times.
Back push-ups from a bench (flexion-extension of arms, back support) – 3 repetitions of 12-15 exercises.
Straightening the arms using special structures designed for physical activity - 2 sets of 6-8 repetitions. A small number of repetitions due to the fact that it is a serious exercise.
Extension of the arm with dumbbells, in which a person needs to stand in an inclined position - 3 sets of 8-10 times (for the first time, it is enough to take a kilogram per arm).

If you seriously engage in sports, then in the future you can change the second exercise with a standing French press.

How to complete this task

Take the bar, placing your hands at a distance of 20-30 centimeters from each other, and bring it above your head until your arms are completely straight. Your feet should be shoulder-width apart and your elbows pointing inward.
Inhaling air through your nose, gradually bend your elbows, keeping the distance close to your head. The weight should be moved in an arc behind you until your elbows are at a 90-degree angle to the floor and your forearms touch your biceps. Then, as you exhale, transfer the weight to the starting position.

After the first lesson, the work plan will change slightly. How to do the exercises correctly:

using the Smith machine and placing your hands behind your head thanks to it - 4 sets of 8-10 repetitions;
lifting dumbbells up, raising them to the sides while bending the body - perform actions in order (you can rest only after you complete a set of exercises) - 3-4 sets of 10;
Barbell chest press in the Smith machine – 2 x 10.

If one of the exercises is difficult for you to do, you can replace it with a similar one: for example, after a month of training, tasks 1 and 3 can be replaced with a simple bench press in a sitting position from the chest and from behind the head. In addition, the 2nd task can be divided into several separate ones, that is, alternate hands. Raising the weight in different directions to the inclined part can be replaced by other exercises: lateral raises while lying face down on a bench.

Let's move on to stage 3

standard lat pulldown to the chest will help make the muscles stronger;
standing barbell curl;
alternate bending of arms with dumbbells with rotation of the hands;
the hammer exercise will help pump up your biceps;
pulling the upper block to the chest with a reverse medium grip.

The number of approaches depends on your current physical fitness.

Replacement: we change the first to pulling a block behind the head, the second to bending the arms not with a straight bar or bending the arms on the last block. The last thing, if you already have sufficient physical fitness, we change it to pull-ups on special equipment with a reverse grip, while you can leave your legs on the floor, but it is necessary that they are relaxed.

Thanks to this action plan, your hands will soon acquire the desired texture, and you will feel much better.

Do not under any circumstances refuse to warm up, breathe regularly, and do not overload your unprepared body.

Training your shoulders

You can do the following exercises not only in the gym, but also at home if you wish. If you still decide to work out hard at home, then buy several dumbbells to suit your taste and color. It is desirable that they differ in weight, for example, 1, 2, 5 kg.

Do not doubt that the result will be noticeable even if you start playing sports seriously at least once a week and choose the right set of exercises for yourself.

You need to pay special attention to the approaches: if you are a beginner, then it will be enough to complete 3 sets of 12 repetitions each. To begin with, the weight should be 1 kg. Over time, you will need to increase the number of repetitions, and when you feel that 3x15 is easy, take heavier dumbbells.

If you want to gain weight, you need to do 10 times in 3 approaches, but the amount of additional loads should be much higher.

So, let's move on to shoulder exercises.

Working with dumbbells: Find a bench or other straight support with a backrest (so that the load does not transfer to the back), grab the dumbbells and bend your elbows. When you raise your arms up, the dumbbells should not be connected, and your arms should be slightly bent at the elbows. Be sure to do the exercises calmly, slowly, without any jerks or quick movements.

Work with dumbbells

Arnold Press: In a seated position, you need to take a weight, bend your arms and press them towards your torso. After this, you need to raise your arms up, at the same time turning your wrist. The elbow should be next to the chin. Then do the movements in the other direction.

Arnold press

Lifting dumbbells in both directions and forward: in a standing position, you need to secure the dumbbells in your hands, at hip level. Hands must be spread to the sides one by one and then raised in front of you. Your arms should be parallel to the floor or slightly higher. Try not to overexert yourself, so take the weight that will allow only your arms to work, without connecting your body. If you use other parts of the body, it will not be beneficial.
Dumbbell chin row: In a standing position, dumbbells should be held in slightly bent arms. Try to keep the dumbbells as close to your chin as possible, keeping your elbows out to the sides. The maximum upper point is the arms in a horizontal position, which are parallel to the floor.
Raising dumbbells on a bench at an angle: your face should lie down to the surface, and your legs should touch the floor. Head up, dumbbells in slightly bent arms. Hands need to be spread to the sides. When doing exercises at the top, your arms are parallel to the floor.

Walls that inspire

Inspiration is a very important part of building a workout. However, it is often overlooked. It's hard to stay motivated all the time without encouraging words. You can choose witty quotes from your favorite athletes and use them as wall decoration options.

Author's hand painting

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A collage of images or even a famous Buddha statue will keep your inner peace high.

Pittsburgh Steelers uniform from the 1970s

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Buddha StatuesKollin Altomare Architects

A set of back exercises

It's no secret that exercises for women are noticeably different from general tasks for men. But why? The thing is that the muscles of female representatives are noticeably weaker. If you want to keep your back flexible, then we recommend learning 4 basic exercises that can be made more difficult over time by adding weights.

Pull-ups with a simulator involve the use of a special gravitron simulator. However, here you need to do everything as carefully as possible. It is necessary to spread your arms slightly wider than the distance from your shoulders or leave them at the same width. Thanks to this, there will be a beneficial effect on the large back muscles, thanks to which your posture will become beautiful. This is necessary for those who often do not control the position of their back.

While working, you should also tense the muscles of your abs and buttocks, and start inhaling air only before the next approach. Do pull-ups smoothly, without unnecessary jolts or swaying.

Horizontal block connection

Connecting a horizontal block is an essential part of complex exercises. It is very similar to standard rowing in its movements and actions that the girl will do. Because your arms are in a position that also works your pectoral muscles, you can get twice the effect.

You need to select the weight you need, grab the handles harder, inhale strongly and pull the block towards you. The back must be straight. Try to bring your shoulder blades closer to each other. The number of repetitions must be observed, since the level of your training depends on this.

Strengthening the pectoral muscles

The vertical connection of the load to the chest will help to work even those muscles that were previously impossible to use in other workouts. Grab the part specially designed for this in the simulator and pull the handle towards you, while exhaling air. It should touch the middle of the chest. Make sure that the shoulder blades are connected to each other. The back should be kept straight at this moment, without tilting. Also select the amplitude in accordance with your capabilities, and remember, if you do not make an effort, the muscles will not be able to get into sports shape, which means that you will subsequently have to devote even more time to training.

Vertical connection of the load to the chest

Hyperextension with additional weight will help strengthen the lower back. If you are starting to work for the first time, then try not to overload yourself, do not add extra load, as this will only harm your posture.

You need to take a weight that does not exceed 2.5 kg and, pressing it to your chest, bend over and return to the starting position. The back should be kept straight at this moment. No deflections should be allowed. 3-4 sets of 20 repetitions will be enough for the first time, later you can increase the number of times.

If you want to achieve a greater effect, then we recommend that you study the video below in detail:

Back muscle exercises for girls

The back is one of the largest muscle groups in our body, and the overall athletic appearance can depend on proper training of the back muscles. This video provides a back complex consisting of 5 exercises.

All about work and training

This type of design is gaining popularity among young families. The hall can be integrated into the interior of a children's room. This will allow parents to keep an eye on their children and get in shape at the same time.

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We train the abs

We have prepared for you a selection of exercises that will help you get rid of excess weight and make your stomach more toned:

Crunches on the floor are one of the most common exercises that are considered basic. The peculiarity is that the exercise does not require the use of additional equipment, which means you can practice both at home and in the gym. Most often, people perform the exercise incorrectly, lifting their back and lifting their body completely. In this case, the press will not pump up.

Ab exercise

What is the best way to do so as not to harm yourself: lie on your back and bend your knees. Place your hands behind your head. Lift your shoulder blades without lifting your lower back. If you find the movements easy enough, then add weight. You need to take it by crossing your arms over your chest.

Raising the torso on a surface at an angle differs from the previous exercise in that the training is carried out at an angle, which means it is more effective. You need to sit comfortably and secure your legs under the cushions provided for this. As you exhale, your body should rise. As you inhale, you need to return to the position where you were at first.

People who have been involved in sports for a long time should do body lifts with weights, due to which the abdominal muscles will pump up several times faster. But you should resort to additional loads only if you can easily do the same exercise 20 or more times without weights.

Raising the torso on an inclined surface

Crunches on the upper block require the use of certain equipment. You need to take the handle of the upper part of the equipment and lower it about a meter from the simulator. You should do a downward twist, which is similar to performing a prayer ritual. When you lift your torso, try to tense your abdominal muscles.

The exercise should be done slowly, without serious jerks.

Crunches on the upper block

Leg raises

Raising your legs in a hanging position will also help train your abs. The peculiarity is that the load shifts to the lower abdomen. Although the rectus muscle will be fully engaged, more emphasis will be placed on the lower part. There are several ways to carry out these workouts: raising straight legs and raising bent legs at the knees.

To do the exercise correctly, you should hang on the bar using a grip that is comfortable for you. Raise your legs up so that there is a right angle. Return your body to the starting position.

Raising your legs while sitting on an inclined surface will help give your stomach more elasticity. To do the exercise correctly, you need to put your back on a special bench, holding it with your hands. In this case, you need to tense your stomach. Your legs should not touch the floor; lift them up, at the same time lifting your hips and pelvis. When you inhale, you should take the original position.

The abs are also involved in almost all basic strength exercises (squats, lunges, deadlifts, etc.)

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.

Deciding on poses

The choice of poses for a photo shoot conceived in a sports style directly affects its success. Dynamic positions will emphasize the strength, dexterity and grace of the body, muscle relief. Such footage will demonstrate a person’s sporting spirit, his willpower, and character. Shots of models in a relaxed position are also interesting. They reflect satisfaction after a hard workout or a state of calm during yoga.

Source: poziruy.ru

During the photo shoot, you can be standing, sitting or lying down. Traditional poses are used that will favorably emphasize the features of the model’s figure. A professional photographer will determine the correct angle and help you choose the best position for the shot. When shooting in a sports style, successful poses will be those in which a person demonstrates performing an exercise: boxing stance, push-ups, plank, yoga asanas, dumbbell press, muscle stretching, splits, gymnastic tricks.

Source:medaboutme.ru

Basic Tips

So that you can experience changes for the better as quickly as possible, we advise you to additionally adhere to the following tips:

be sure to perform the exercises comprehensively, following a specific plan, even if you are lazy, do not skip classes;
do a warm-up, get your body ready for work;
perform basic exercises, and only then move on to more complex ones;
follow the technique;
Even if you work out in the gym every day, this will not be enough, so in addition, it is better to take care of your diet.

If you follow proper nutrition, you can achieve excellent results in just two months. If you want to be healthy and beautiful, you will have to give up large amounts of sugar and fast carbohydrates for a while and replace them with slow carbohydrates. Try to eat as many foods as possible that contain protein and fiber.

The body should receive equal amounts of fats, proteins, and carbohydrates.

The body quickly adapts to the load, addiction occurs and progress stops. Experts say that you need to change the program once every 3 months, that is, add a few kilograms of weight and load. In addition, you should change some exercises to similar ones.

If you want to track your changes, then keep a diary where you will write down your daily routine and the exercises that helped you achieve greater results.

If progress has stopped, we use 2 methods, increase the number of repetitions, or increase the weight if the number cannot be increased.

So that you can understand how to properly build a training plan and how to perform tasks, you need to watch the video and later check it in practice. For your convenience, we have prepared an interesting video for viewing on how to start exercising productively without a trainer:

Can it be multifunctional?

Modern life is multitasking and requires combining things.

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If you intend to spend more money on a project, try installing a basketball court and hosting a tournament with your friends. The possibilities are simply endless for those who think “outside the box.”

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You may want to express your personality through decoration. You can listen to your favorite music, wear a worn-out shirt, and paint the walls any color you want. A nice, fresh look inside and out and some inspirational posters will add a unique touch to your gym.

Black and white paintings by Victoria Martoccia Custom Construction

Custom Wall Stickers

Large glass windows

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Look at the fabulous decorations outside!

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