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If you look at Instagram, women’s training seems like another planet. Instead of barbells and dumbbells, some kind of elastic bands, instead of squats, and rows with a bench press - strange movements at half amplitude. In fact, this is more marketing of coaching services. Girls are used to believing that they are very different from boys, so it’s easier for them to sell all this strange activity. In reality, the same strength exercises are effective, and you need to concentrate more on working on technique, and less on “female and male” versions of popular exercises.

There are some peculiarities - they lie in the difficulty of women mastering pressing movements for the upper body, and in the peculiarities of proportions. The long legs and short body of most girls do not allow them to develop good squat technique on their own. Hence a lot of moral suffering about “the growth of the legs and the lack of progress in the buttocks.” What’s also “special” is the attitude - many still believe that women should train easily, and almost practice dancing with a barbell, so that they get a beautiful body. In reality, everything is more prosaic.

Differences between women's training programs

Weight loss and fat reduction

Non-professionals love to talk about the fact that there are no fat-burning workouts, there is only a calorie deficit from nutrition. In fact, “metabolic” or fat-burning workouts do exist. It’s just that most gym goers can withstand about two minutes of such training. The only “fat-burning workout” is the circuit, which consists of compound exercises with a barbell weighing approximately 70 percent of your one-rep maximum. The movements are performed in series of 30-40 seconds without rest, “circles” can be done only 4-5. Such training increases the body's oxygen consumption at rest and speeds up metabolism. And it doesn't practice for beginners.

Regular gym goers must first learn how to do basic exercises and control body position, and only then manipulate oxygen consumption using circuit training. At the start, the classic scheme “2 cardio workouts per week and 3 strength training” is suitable. The plan could be like this:

Perform strength training on all muscle groups three times a week. Divide the exercises into planes, or work on the principle of “squat and press day” and “deadlift and vertical press day.” Beginners can do the same set of exercises in the gym, the important thing here is the frequency and technique, and not the “super-new” exercise plan and their alternation; Do cardio 2 times a week. Non-professionals like to include here circuit training with your own body weight, or working on cardio equipment, but for a beginner the first type of activity is more likely to be strength training than cardio. Therefore, those who have been working out for less than six months should understand cardio as either walking, jogging, pedaling a bicycle, or all the same, only in exercise machines. The usual recommendation to “do 20 minutes of cardio on free days” is also not enough for everyone. Here we should focus on the textbook half an hour of physical activity a day, which is recommended by the WHO to keep us healthy; Set-repeated schemes “for weight loss” should provide a large volume of training activity. To put it simply, the weight of the burden is less. More approaches. Optimally – 4-5 sets of 6-12 repetitions of each exercise with good technique. Do you need circular ones? No, if a person does not have the strength to carry them out, or lacks physical fitness; Nutrition must meet two requirements - balance, that is, a sufficient amount of fats and proteins with a reduced amount of carbohydrates, and a focus on creating an energy deficit. To calculate your diet, use the Fat Secret or any other application.

Training program for gaining muscle mass

“Wishlists” like “make a nut” or “toned legs and athletic shoulders” are nothing more than gaining muscle mass. It sounds creepy for the average person, but the girl has little chance of turning into the Hulk. Even if you remove cardio training, and do weight training in a strength mode, and eat protein, the result will be just an athletic, toned body, and not a monster mass figure.

What to do:

Train in the gym every other day, no more often; Review your diet - at least 3-4 g of carbohydrates per kilo of body weight, and 2 g of protein. If the gastrointestinal tract cannot cope, take enzymes. But you will have to eat, muscles will not grow out of thin air; Approaches and repetitions may be different. If a girl cannot gain muscle in any way, working in the usual “bodybuilding” mode of 8-12 repetitions, she is shown low-repetition strength training, in the mode of 4-6 repetitions in 5-6 approaches. For everyone else, the standard 5 approaches, two of which are warm-up.

Workouts for tone

The entire practice of sports denies this direction. Trainers say you can't just "ton up your muscles" without doing some strength training. An entire marketing industry is parasitic on this category of women - selling 20-minute workouts without weights, some strange pants, and fitness classes that look like an entertainment program for a kindergartener. Body-toning workouts are usually referred to as strength training for those who have excess fat but are not overweight. The so-called “skinny fat” should do both cardio and strength training:

3 strength training sessions a week will help pump up your muscles and get rid of sagging; 15-20 minutes of cardio cool-down at the end of the strength workout will increase calorie consumption; About 1.8 g of protein per 1 kg of body weight and 3 g of carbohydrates will be enough. Don't forget about fats - you need to eat at least 1 g per day for the sake of women's hormonal health.

Any health problems are a reason to consult a doctor, and the presence of spinal curvature, injuries, joint pain is a reason to find a qualified trainer. Lack of sports experience is also a reason to contact a coach. A few personal training sessions will be useful if the last physical education lesson took place at school, but there is more than enough energy and enthusiasm.

Why is even minimal physical activity important?

According to WHO recommendations, adults need at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous exercise per week.

There is an excellent study in this regard, conducted in Taiwan, which was able to reveal the effect of minimal physical activity on reducing mortality and increasing life expectancy. More than 416 thousand people took part in the study (199,265 men and 216,910 women). It was carried out from 1996 to 2008. The scientists started from a weekly training norm (150 min.) and based on the number of weekly exercises indicated in the self-administered questionnaire, the participants were divided into 5 groups, depending on the amount of physical activity: inactive, low, medium, high and very high activity.

The results of the study showed that people with low activity who exercised on average 95 minutes per week or 13 minutes. per day, reduced the risk of mortality from all diseases by 14% and increased life expectancy by 3 years, in contrast to the inactive group. And the group performing 30 minutes of exercise per day increased this figure to 18%.

Great motivation, isn't it? But if this is not enough, then scientists recommend resorting to the help of social networks and instant messengers. One recent study found that support, healthy competition in online groups, and the increased accountability that comes with it can help you stay consistent with your exercise routine. Online classes or chats with friends/acquaintances come to the rescue, in which you share results, photos, healthy recipes, etc.

By the way, in addition to physical activity, it is very important to monitor your diet and eat a balanced diet. If you're looking for breakfast or dinner ideas, check out our selection of 30 healthy recipes.

General rules for strength training

Power must be orderly. You can’t just come to the gym and randomly run around the machines, calling it a “circuit”.

Strength training begins not with a joint warm-up, but with light generalized cardio. We translate - from walking in a stepper, ellipse or pedaling an exercise bike. You only need to exercise for 5 minutes to achieve light sweating, then move on to joint warm-up. The joints are kneaded in the anatomical plane - that is, the elbows and knees are bent and unbent, the wrists and ankles, as well as the shoulders and hips are gently rotated. 9 flexions-extensions or rotations in each joint are enough. You also need to gently rotate your head without throwing it up.

You need to start doing strength exercises with warm-up weights. This is a mandatory rule - they usually start with 40-50 percent of the planned working weight, and add 5-10 kg in leg exercises, and 2.5 kg in upper exercises.

Warm-up is required not only in movements with a barbell, but also in exercises for the back, arms, and even the abs. You need to start pumping it with a smaller amplitude, gradually increasing it.

It is important to rest between exercises according to a timer; those losing weight rest for no more than a minute, everyone else – 90-120 seconds. If the goal of training is to develop strength, you can rest for a longer period of time, depending on how you feel. The program below is suitable for any purpose; it is optimal to use those working weights that a girl can lift with good technique. Remember that for most, the success of a training program will be determined not so much by what the program itself provides, but by compliance with nutritional rules.

A set of exercises in pictures

We present to your attention a set of exercises for every day! On our website you can watch even more exercises for every day online. Any video lesson can be downloaded for free.

To keep yourself in good shape, you need to do morning exercises. With the help of exercise, your body will be able to wake up faster. During sleep, the body goes into slow motion. If you exercise regularly, your body tone will increase. Your health will improve, your metabolism will increase, your muscles will strengthen, and correct posture will form. Thanks to morning exercises, your body will be in ideal condition, you will lose extra pounds. Anyone who exercises quickly gets used to physical exercise.

You can exercise regardless of age. Exercise is especially useful for people with mental work and those who move little. Morning exercises are required in camps, kindergartens, and sanatoriums. In this article we offer a set of exercises for all ages in pictures. More complexes on our website.

Typically, morning exercises consist of several exercises that affect a large number of muscles and joints. Charging time is about 15 minutes. It is best to practice outdoors or in a ventilated area. You can download videos from our website completely free of charge to practice at home. Watch the video online, choose the best complex, practice with us.

Below we provide some tips on how to improve the effectiveness of morning exercises.

• Exercise in comfortable clothes.
• Watch your breathing, don't hold your breath.
• Take a shower after your workout.
• Gradually increase the load; the first sessions should be light.
• The load must correspond to the degree of preparedness.
• Charging should be a joy.
• The most important thing is to start practicing. In the first week you must overcome your laziness.
• The main rule of morning workouts is regularity!
• Do not exercise if you have a fever or feel unwell.
• You can enhance the effect of charging by running or cycling (aerobic exercises).

Practice with us! Our website is a personal gym where you can watch a large number of training videos online. Any set of exercises can be downloaded for free.

Exercise to achieve results!

Pictures from the site: www.o-med.ru

Workout 1

Ab crunches

Exercise for the rectus abdominis muscle

The exercise is performed from the starting position lying on the floor, the heels are spaced from the buttocks at a distance of 10-12 cm, the feet are literally pressed into the floor. You need to exhale to bring the lower ribs to the pelvic bones and return to the starting position.

Do 3 approaches 15-20 times. Over time, you can add weights - a dumbbell behind your head.

Hyperextension

Long back muscles, hamstrings, buttocks

The starting position is taken face down in the hyperextension machine. The body goes down, the spine is perpendicular to the floor. With exhalation - full extension of the torso, with inhalation - lowering down.

Perform 10-20 repetitions in three approaches; over time, you can increase the load by picking up a barbell plate and placing it behind your head.

Classic squat (barbell on back)

Works the buttocks, thigh muscles and center of the body

The barbell is taken from racks located at the level of the athlete’s collarbones. The bar lies just below the upper trapezius muscles so that the back can remain tense. The grip on the bar is tight; there is no need to bend your wrists back. As you exhale, the barbell is removed from the racks using extension at the knee joints, a step back is performed and the legs are spread to the sides. Next, the pelvis goes down with an exhalation, and the knees move to the sides and bend. The optimal depth of lowering of the pelvis is the one at which the back remains straight and there is no rounding in the lumbar region. You need to stand up with an exhalation, resting your entire foot on the floor.

If your heels come off during a squat, you need to pay attention to the width of your feet, pick up weights on the platform, and stretch your ankle joints. If the main problem is bringing your knees inward, you should work in a narrower stance.

Squatting training begins with calf extension in a machine, then a squat without weights, a goblet squat with an apparatus on the chest, work in a Smith machine, and finally a barbell. The goal of mastering this chain is to develop mobility of the knee, ankle and hip joints, as well as strengthen the muscles.

Block pull to the chest

Back muscles work

Starting position – sitting on a machine bench with your feet fully resting on the floor. Then, while exhaling, you need to begin to pull the shoulder blades towards each other and towards the spine, and by contracting the back muscles, bring the handle of the exercise machine to the chest, and then return it to its original position.

It is important not to start with your biceps, by bending your arms at the elbow.

Hip raises with barbell

Works the buttocks and hamstrings

You need to sit next to the bench, place your shoulder blades on it, and rest your feet on the floor. Then you should lift your buttocks off the floor and get into the “spine parallel to the floor” position. At the same time, the shoulder blades should not “ride” forward along the bench. You can hold the weight with your hands. Beginners sometimes learn this movement without a barbell before starting to use it. If placing the bar on your hips is not comfortable, you need to wrap it with a special pad, or use fitness mats.

Bench press

An assistant delivers the barbell from the racks to avoid injury. Even if it is a 20 kg bar, insurance is still required. The movement begins by tightening the shoulder blades and “pressing” the pelvis into the bench, then the assistant lifts the barbell onto straight, outstretched arms, with a grip slightly wider than the shoulders. Lower the barbell to the chest, in the solar plexus area, until it touches the body and the bar. The forearms are positioned at an angle of 45 degrees to the body. The barbell is pressed out in one powerful movement.

After completing all repetitions, an assistant helps return the bar to the racks. To avoid shoulder injury, you should not press on a “flat” back; your shoulder blades should remain pressed, not your lower back.

Standing Dumbbell Flyes

This is a shoulder exercise. You need to stand up straight, slightly bend your elbows, lean forward slightly, and abduct your forearms to the sides. As soon as the forearm reaches parallel level with the floor, the movement stops and the dumbbells smoothly return to their original position.

Fitness exercises in pictures. Fitness - ideal figure. Fitness at home. Photo.

Exercises for women, for weight loss.
A set of exercises for fitness at home. Fitness at home - ideal figure. How many of the fair sex are looking for the path to an ideal figure. They are searching, but the way is nearby. He's closer than women think.

Where do women conduct “search work”?

1. In diets. They think that diets will do everything themselves. Women are sure that diets are worth the pain and suffering from them. In return, they will “reward” them with a slender figure that will adorn their body.
2. In fasting. They don’t eat, they don’t eat... Then they “wait out” dizziness, nausea, anorexic attacks, weakness…. And how their stomach “asks” them to have at least something to eat. And thoughts about food, and only about food. But the figure is more expensive.
3. In a defensive reaction. Women convince themselves that they don’t have time for breakfast, lunch and dinner. They keep themselves busy with work. Anything. If only memory and thoughts were not “loaded” with food. Intellectual food - you are welcome.
4. In weight loss items: circles, rubber bands, jump ropes, hoops, fitballs….
5. In advertising. There is something to "profit" there. They choose, batting their eyes, what they like and what suits them. They know that deception often “slips through” in advertising blocks. It was created in order to “suck” finances from naive people.
6. In the mirror. Women try to somehow convince themselves that everything is fine with their figure, even if this is far from the case. Suggestion is a great “thing”. But great does not mean magnificent.

Fitness - home exercises for women to lose weight. A set of exercises for fitness at home. If they stopped at fitness, all their problems and “troubles” would end. Speaking of fitness...

Exercises for weight loss - for newbies:

1. Squat with a dumbbell (the weight of the dumbbell is not heavy).
2. Extension and abduction of legs on the simulator.
3. Bench push-ups.
4. Lunges with a barbell (or dumbbells).
5. Leg press.
6. “Ladder” is a simulator.
7. Lowering hands on the block.
8. Pelvic lifts in a supine position.
9. Leg raises. Necessity: three approaches, twenty times each.
10. Bench press on an inclined bench (lying).
11. Wiring in the machine.

Exercises for those women who are already “friends” with fitness:

1. Deadlift with legs (straight) using a block or barbell.
2. Ballet squat.
3. Bench press (French).
4. Leg bending and leg extension.
5. “Barbell” bench press.
6. Using a treadmill.
7. Press on the simulator.
8. Press on the floor.
9. Extension movements of the arms above the head.
10. Reverse grip press (lying).
11. Hackenschmidt wall squats.

Fitness - ideal figure. From theory to practice. Let me remind you of some exercises that may already be “practised” by those who read them:

1. Arm extension (overhead). The woman sits down on the bench. The elbow presses, loosely, to the ear. She holds a dumbbell in her hand extended upward. Then she lowers her arm (bent) from the dumbbells down. Straightening it, it returns to the “previous” position.
2. French press. The woman lies down on the bench. She holds the barbell in her arms extended upward. The arms are bent, the elbows do not move (until the bar touches the forehead). Afterwards – return to the previous “state”.
3. Ballet squat. The toes are turned outward. The legs are very wide apart. Did you remember something?
4. Deadlift with legs (straight). The woman stands on the (short) platform. The legs “froze” in a slightly bent position. Hands are “busy” with the barbell. Grip – shoulder width apart. The woman bends forward (slowly) until she feels tension.
5. Pelvic lifts in a supine position. The “athlete” is located on the floor. The heels are “forced” to lie on the bench. Legs are bent. The action is to move the pelvis forward. The next thing is to lift the hip up (slowly). The “final” action is to “freeze” at the top point and count to three. The hips, very slowly, drop.

For those who are interested in fitness, there is one “platinum” rule: “drink a lot and never dine.”

Fitness - exercises in pictures.

Fitness exercises in pictures. Photos.

Fitness is an ideal figure. — Fitness will return you to your ideal figure. If it never existed, he will “create” it, “sculpt” it like a sculptor.

Recommendations for fitness lovers:

1. It is necessary to ensure that the atmosphere prevailing in the “fitness procedure” maintains order. Many people don't pay any attention to this. In vain. Three times in vain! Before starting the exercises, it would be worth tidying up.
2. The mobile phone is switched off. It interferes, distracts, even irritates when those who want to lose weight are very involved in the process.
3. Let fitness “leaders” “pass on” their experience to newcomers. They know a lot, have been through a lot...
4. It is better to do fitness with someone, rather than alone. More fun and more confident. And the “competitive spirit” is in the air. This is great!
5. Fitness classes need to be planned in such a way that they (classes) do not interfere with normal life and all its areas.
6. Fitness - exercise is not a hobby, and this should not be forgotten.
7. In no case should you overwork yourself physically.

How and what to drink before training:

1. Absorption of isotonic fluid. For example – “Fit Active”. This drink is available in both cans and bottles. Taste: mint, passion fruit, lemon, apple, orange (red), cherry, tea (cold), grapefruit, peach.
2. Before each workout, “drink” water (250 ml).
3. Memo: any liquid is absorbed by the body within fifteen minutes.
4. You shouldn't get upset because someone sweats more or more intensely than others.

Fitness cannot live without water . It exists, but without its “quality”. To maintain this quality, you can “catch” the following:

1. Vegetables.
2. Fruits.
3. Juices (freshly squeezed only).
4. Walks.
5. Running up the stairs (you can also walk).
6. Motivation.
7. Pursuit.
8. Activity.
9. Wish.
10. Positive mood.
11. Faith in the best result.
12. Liquids (water, water, water!).
13. Have a constructive attitude towards what is happening.
14. Patience and patience.
15. The ability to wait.
16. Not capriciousness.
17. The feeling of what you are doing and why you are doing it.
18. Dietary dishes.
19. Pepper and pineapple.
20. Everything is not sugar.

In order for a woman’s figure to “boast” of ideality, you need to try, and not listen to the “boastfulness” of the body and figure ahead of time. Self-confidence is good. But it’s even better when it is justified and supported by actions.

Switch:

The ideal figure according to men.

Ideal parameters, dimensions of a beautiful female figure.

Workout 2

Reverse crunches on a bench

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Yoga for Beginners

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.

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.

Cardio training

The greater the body weight, the less impact load on the joints should be. Those who are overweight should not perform explosive exercises, but rather pedal an exercise bike, walk on an elliptical machine, or use a rowing machine.

Those who are not overweight and have fairly good training can run; for the rest, brisk walking is enough.