Recently, most girls want to have not just a wasp waist and thin slender legs, like a model, but a sculpted body and an athletic figure. Relief training is becoming increasingly popular and in demand among the fair sex. On the Internet you can find a lot of information and videos about relief training , but not all of them are adapted for girls. In this article, I want to highlight important points that should be adhered to when performing this or that terrain training program specifically for girls . And very soon you won’t recognize yourself in the mirror! In the good sense of these words =). Well, let's begin!
Number of repetitions, approaches and working weight
To better understand the information, I will present it in the form of a table where training for mass, strength and relief is compared.
| Goal of training | Number of repetitions | Approaches | Number of days per week | Weight |
| Force | 2-6 | 2-3 | 2-3 | Maximum |
| Weight | 8-10 | 3-5 | 3-4 | Near-maximal |
| Relief | 12-15 | 3-5 | 5-6 | Average |
| Weight loss | 15-30 | 3-5 | 5-6 | Minimal or no weight |
Now let’s return exclusively to terrain training for girls and analyze each point in detail.
- Number of days per week
The table shows that you can train for relief 5-6 days a week, but not all of them should be strength training. It is best to do 3 strength workouts, and the remaining 2 cardio (running, cycling, jumping rope, swimming). This option is the most optimal and will lead you to a positive result faster.
- Number of reps and weight
Relief training for girls requires performing 12-15 repetitions per set with medium weight. The average weight is different for everyone: for some it’s a bodybar with 8 kg, and for others it’s a barbell with 20 kg. The weight is selected so that you can do 12-15 repetitions, but the last repetitions are difficult for you. By performing exercises under these conditions, you will dry out your muscles, giving them clear outlines and relief, but there will be no muscle mass growth.
- Number of approaches
The number of approaches in relief training should be in the range of 3-5 approaches. There is no clear figure that would suit everyone. You need to look at your feelings and training plan: if you have planned 5-8 exercises per workout, then you can do each exercise for 3-4 approaches; and if you plan to do 4-6 exercises, then you can increase the number of approaches to 5. Training is not a mathematical formula; here you have the opportunity to experiment and choose the best option for yourself.
To whom is drying indicated and contraindicated?
Both girls and men can dry themselves to improve muscle definition. This method is suitable for those who have excess fat. But here it is important to do everything correctly, since the female body is more subject to some changes than the male one. This is why avoiding glucose can be especially dangerous for women's health.
In addition, there is no point in thinking about how to dry girls properly at home if you do not play sports. Regular training, including strength training, is an integral part of this program. If you have just started playing sports, then perhaps you should also wait a bit with drying, since it can become too serious a test for the body.
There are also some contraindications to drying:
- Diseases of the digestive system such as ulcers and gastritis.
- Disorders of the liver and pancreas.
- Diabetes.
- Pregnancy and lactation.
Even if these conditions do not apply to you, it is still strongly recommended to consult a specialist before starting drying.
Cardio component of training for relief
If we are talking about a sculpted female body, then we cannot do without effective cardio. What do I mean by "effective"? It doesn't just mean jogging for an hour or riding a bike, but with an added twist, so to speak. What? Confused you even more? I'll explain now.
When you just run for a long time or ride a bike (about 40 minutes - 1 hour), glycogen stores are depleted, and the rate of fat breakdown is insufficient for the body to get the energy it needs, so it begins to take this energy by burning your muscles.
- What kind of running is most effective for losing weight? How to run correctly to make fat burn?
To prevent this from happening, you need to look for a way out of this situation. And there is such a way out - effective cardio. This is an aerobic exercise in which you burn fat, not your muscles. How to do effective cardio? There can be many options:
— interval running or cycling (change of speeds)
- high-intensity interval training
— inserting cardio elements in between approaches: jumping rope, elements from CrossFit training, etc.
This approach to your workouts for relief will help you quickly achieve the desired result and see visible cubes on your stomach.
- How to pump up your abs to six-pack size without harming your health? Part 2: practical tips and exercises
But remember that without nutrition, your efforts and efforts will be in vain. You definitely need to adjust your nutrition system before and after training. The main thing to remember:
- eliminate the consumption of flour and sweets;
- reduce carbohydrate intake (give preference to complex ones);
- reduce fat intake;
— increase the consumption of protein foods and foods rich in fiber;
- eat small meals 4-5 times a day;
- create a small calorie deficit
- How to calculate BJU for weight loss. Daily intake of proteins, fats and carbohydrates based on your weight
And finally, fitnessomaniya.ru has prepared for you a version of a terrain training program for girls for a week.
The principle of operation of the technique
When eating food, a person receives useful substances that are necessary for the normal functioning of the body. These substances are carbohydrates. At first glance, there is nothing wrong with them, but sometimes it happens that carbohydrates are supplied in excess. Then the human body is not able to consume all the carbohydrates received, which in this case are deposited in muscle tissue. Further, when overeating, they tend to turn into fat, which no girl has ever dreamed of. But by eating healthy, low-calorie foods and special exercises, you can reduce the amount of carbohydrates you receive to a normal state, after which the body itself will begin to turn to its reserves. The technique must be continued until the fat disappears from the problem areas. The average time to receive results is about 4 weeks.
Mistake #5. Drastic reduction in daily calorie intake
Of course, to lose weight you need to provide yourself with a daily calorie deficit, but this does not mean that now the calorie content of your diet should be negligible.
Drastically cutting back on your daily calorie intake can have the opposite effect—your body will slow down its metabolism and burn excess fat in response to a severe nutrient deficiency. This is a protective reaction that prevents us from becoming exhausted from short-term hunger.
In addition to slowing down metabolism, a sharp restriction of caloric intake leads to stress for the body, and this is the production of cortisol, which slows down the fat burning process.
The combination of a calorie-restricted diet and heavy physical activity will only increase the production of cortisol, leading to hormonal imbalances throughout the body.
Therefore, women need to carefully calculate their real daily calorie needs, take into account the B/F/U ratio when planning their diet and not reduce the calorie content of the menu below the needs of basal metabolism.
Set of exercises
Exercises in complexes are selected and combined to work a specific muscle group. They have restrictions on time and frequency of training per week. It all depends on the purpose of the training. For example:
A set of exercises for the buttocks.
Goal: Improving the shape of the muscles of the thighs and buttocks.
Exercises:
- Squats.
- Lunges forward, alternately with each leg.
- Swing your leg forward, alternately with each leg.
- Swing, lying on your side, with each leg in turn.
- Swing your legs in a position on all fours, alternately with each leg.
The number of repetitions, the number of approaches, and the duration of rest depend on the level of training.
Circuit training: an exercise program to work the muscles of the thighs, buttocks and abs
Mistake #6. Sharp restriction of fats
Sharply limiting fats in the diet is another mistake of women working on their appearance. It seems to them that the less fat they eat, the less fat will be accumulated in the subcutaneous reserves. However, overuse of processed carbohydrates often leads to excess weight and fat gain.
Limiting fat often causes increased cravings for carbohydrates. This is how the body tries to compensate for the lack of energetically important nutrients.
In addition, if there is not enough fat in a woman’s body, then problems with hair, skin, and female hormones will immediately begin. The hormonal system of women depends on the fats consumed. Therefore, complete or sudden exclusion of fats from the diet will definitely lead to serious hormonal imbalance and even infertility.
The best advice in this case is to replace saturated animal fats with healthy plant fats and Omega 3, 6 and 9 fatty acids. You can find them in fish, seafood, nuts, olives, cold-pressed unrefined vegetable oils, seeds, avocados, coconut oil, etc. .P.
Mistake #4. Using the wrong rest periods during training
Women who are only on the path of their fitness achievements often make the same mistake - first they train intensively on exercise machines, and then they sit and relax on them.
Firstly, this behavior prevents other gym goers from working out on a simulator that is used for relaxation, and secondly, enthusiasm for relaxation leads to a deterioration in fat burning during training.
But lack of rest is also bad. For example, when performing heavy strength exercises, regeneration of anaerobic energy compounds is required, which takes at least 3 minutes. Therefore, during intensive strength training, rest intervals between sets should be about 3 minutes.
Perfect abs
The abdominal muscles are quite tricky. Often a training person has a completely natural question: why does training give absolutely nothing? A person pumps his abs day and night, but his stomach doesn’t shrink, but rather grows.
The fact is that with the help of exercises, muscles often build, but subcutaneous fat does not disappear. So how to make your figure ideal, what exercises to choose?
