Training program for girls
Girls who want to get in shape, always more than men. At least if we go by statistics, it is. Someone is preparing for beach season, and someone restores the beauty after pregnancy... everyone has a reason. Classes for men and women vary.
Men often exercise program that contains the split (the splitting of individual body parts on certain days). Because this training focuses on myofibrillar hypertrophy (speaking in plain language is hard refusal training).
Women's goals are somewhat different, so the split is not on their training. On the contrary – they need to simultaneously train the entire body holistically, at once.
Training program for girls
- Curl lying 6 approaches the maximum number of times (rest between sets should be very small, up to 30 seconds)
- Squats with a barbell on the shoulders 5 sets of 10-15 times (rest 1 minute)
- Pull the vertical block of 6 sets of 10-15 times
- Bench press lying narrow grip 6 sets of 10-15 times
- Thrust rod to the chin 6 sets of 10-15 times
Exercise one. Twisting lying
Crunches help to develop good press, because this exercise makes it possible to reduce the rectus of the abdomen. Crunches can be done lying down on the floor, on incline bench press, or on a Roman chair. In this case, let's look at the twisting, lying on the floor.
Technique: Lie on the floor, assume a comfortable position. The lower back should be flat and touch the floor. It is necessary to bend legs in knees, elbows shall be set aside, and the hands should grasp the neck or it can be on the chest (how convenient). After this, slowly twist the upper body and head tilting to the knees and groin. It is very important to curl up (as if to kroglice upper body and pull the head to the knees and groin) if you do not (your back will be arched as if) — then the exercise becomes useless. Properly twist, and then returned to its original position (by the way, in the initial position, the head is not lying on the floor and raised). Neck this is also in constant tension.
Exercise the second. Squats
Starting position – feet slightly wider than shoulders, toes turning slightly to the side, back straight, head looking straight. Start to squat to parallel (and below) to health, then slowly return to starting position.
Exercise third. Pullvertical block to the chest
This exercise trains the back muscles, strengthens the "corset" of the spine. Take the handle and sit in the simulator. In this case, your torso naturally and gently bend in the lumbar (it should not be bent, but needs to be straightened), your hands should hang straight at the top of the arms slightly bent, ie not stretch out to the end, it is necessary in order to maintain a constant load the muscles of the back). With regard to the position of your feet, your hips should be well fixed between the seat and cushions and the feet firmly rest on the floor. Make sure that you did everything as described here and you can start and begin your cravings. Pull the handle to your upper chest while at the end point you need to shoulder blades. You must then return to the starting position. And then do it all over again.
But if you would prefer. You can perform the vertical thrust of the head.
Exercise third. Instead of a thrust to your chest or behind your head (focus on health)
Here follow the same recommendations as in the thrust block to the chest, but now you pull the lever not to the chest and back.
Exercise the fourth. A bar press lying narrow grip
Lie on the bench. The foot is firmly resting on the floor, back in the lumbar back slightly bend without effort, naturally. The fretboard should be at eye level. Making sure you took the right posture to perform the exercise, grasp your hands behind the neck to say narrow grip. Then remove the bar from the racks and begin to bend your arms to touch the fretboard lower part of the chest. When performing this exercise elbows should not keep parallel to each other. They should be slightly diluted and be with the body angle at approximately 45 degrees.
The fifth exercise. Thrust rod to the chin
This exercise trains the muscles of the shoulders. Go to the top of grip narrow grip (so it was comfortable for you), it may be the average grip – how convenient. Begin to pull the neck to the chin, and then slowly lower down. And repeat.
Explanation of the training program:
- Before you begin to complete the exercises, very important to do a proper warm-up. Is the Foundation of any training! And we need this in order to warm up the body and prepare the muscles, ligaments and joints to stress. If this is not done, then you can get injured, which is not very nice and not necessary in principle.
- This training program should last approximately 45 minutes, but not more than an hour. Rest between sets shouldbe not more than 1 minute, if you will decrease the time between sets, then it will increase your performance in terms of energy consumption.
- In the above-described program is used by a large number of operational approaches (about 5-6) in the exercises and many repetitions (about 10-15). It is invented not simply so, and in order to stimulate glycogenic accumulation in the female muscles, which is much lighter than in the male.
- Also in this complex describes only one exercise for the lower body. Why? It's simple – the bottom is growing just fine (in terms of muscle mass).
- Also in this complex there is no exercises for the chest muscles (bench press). Everything is thought out to ensure that the size of the female breast did not lose volume. Yes, from the bench press barbell chest only reduced. For this reason, do not perform this exercise. The pectoral muscles will give tone to the exercise a press lying narrow grip, which is still developing and triceps, front of the Delta.
The complex described above is very effective, as it uses such exercises that involve several muscle groups at run time (base motion). Thus, in one workout works the whole body, and what was required to achieve.
In the future, when the body is trained, you will be able to add a few more exercises and can try to execute them without a pause. It's called supersets.
For example, after twisting, you will immediately perform the leg lifts and then rest 30 seconds and continue.
The training program is as follows:
- Twisting lying on the floor and do leg lifts 6 sets and the maximum number of times.
- Squats plus deadlifts on straight legs 5 sets of 10-15
- Vertical thrust block horizontal thrust plus block 5 sets of 10-15 reps
- Bench press narrow grip in the prone position plus a lifting of the dumbbells on a biceps 5 sets of 10-15
- Thrust rod to the chin plus Mahi dumbbells in hand 5 sets of 10-15 reps
Remember that weight loss not enough exercise. It is important to review their food. And Vice versa – without sport the same diet good results is impossible to achieve. One without the other does not happen.