On a life with sports: the program of training in an exercise room for girls

For some reason, girls rarely visit the gym. This is facilitated by a number of prejudices, for example, the belief that exercises with weights make girls into men. Elementary knowledge of the anatomy of strength exercises dispels this myth. If the girl still comes into the hall, she commits the following common mistake - she begins to train the so-called problem zones in the hope of local weight loss of specific places. But fat can not be burned in any particular place, it leaves evenly from the entire body due to increased physical activity and correction of nutrition. In this regard, the training program in the gym for girls should include exercises for all the largest muscle groups, as well as aerobic exercise.

Basic muscle groups and basic exercises

Before making a complex of training in the gym, it should be indicated which main muscle groups will be involved. The largest are the muscles of the chest, back and legs. Also train biceps, triceps, deltas, calves, press. Exercises distinguish the basic (which involve several groups of muscles) and insulating (aimed specifically at the specific muscle). Since men and women have the same set of muscles, the training program in the gym for girls will not be much different from the men's set of exercises. First of all, you should hone the basic exercises that contribute to the development of a beautiful figure as a whole.

Basic Rules of Occupation

The first thing to remember is that effective training in the gym maximally loads a certain muscle, so you can not train the entire body in one day. You will get tired, but training will be extremely inefficient. Muscles need a full rest; For this reason they are trained not more often than one - two times a week. And the press, by the way, too. Thus, if the training program in the gym for girls is made about five times a week, one group of muscles trains on a single day, and no more than three exercises are used.

Exemplary training program

The development of the basic muscle fibers can be divided by the days of the week as follows:

• Monday - deltas, caviar;
• Tuesday - back;
• Wednesday - rest;
• Thursday - chest, triceps;
• Friday - biceps, press;
• Saturday - rest;
• Sunday - feet.

Aerobics is best done either on a separate day, or in a separate exercise, but not together with force. For each group of muscles do 1-2 exercises in 3-4 approaches to 15 repetitions in each. At the beginning of the workout, you must warm up the muscles. To do this, for 10 minutes you can work out on an exercise bike or a treadmill, then make a pair of warm-up approaches with light weight and low repetitions. In order for the training program in the gym for girls to be most effective, you should balance your diet by adding more protein to the diet and reducing the amount of fats and simple carbohydrates. Regularly dealing with weights, you can achieve remarkable results: the figure will become more harmonious, the muscles - elastic, and the skin - smooth.