Mode to take at the gym for girls. Training program for girls and women at the gym: the complex is right to occupy the plan. Supporting the body in a good form

The moustache of the girls wants to look good, mother garn figure, a healthy body. I all know that the path to the fullness of your body lies through the gym. Ale richly someone is quiet, who is virishuetsya almost trenuvatisya zishtovhuyutsya with the most common problem. Months spent at the gym do not give the same results. The main reason for this problem is the wrong prompting or to instruct the girls in the training program at the gym.

Fitness can lie. Read our article if you don't know. Invite small family gyms to sound like a pair of squishy machines and possess, like you see and don’t know how to win, and unwelcome sexy people who pull everywhere milk packages over erysipelas. Most of us, newbies in this world, change a little every hour on the way to the gym. There is so much to see there, so much to learn about it, why start!

Write your name on the elliptical trainers, it's not scary. The good-natured big road did not lead you in any way, so you will stick on it and start rushing. And if you sing, then the little ones will watch for other people to win their marvelous training.

If you find yourself trying to do something right with tightness, then, better for everything, start with some kind of work. You choose one, read the instructions, and then try to copy the images into it. When vikonannі ruhu you put food: “Chi is it right that I do everything? I swear I don't have the right sensation in anyone. Good, no one should be surprised at me!

After a battle with a verst, you think about going to the rack with dumbbells, but majestic, muscular lads stand on the road, showing off one in front of one. Do you ask what the dumbbells roar in your hands?

When you return home, you start to have internal doubts: “I have been training and do not record the result of eating. Well, can you graze a little bit...?

And so you fight with your zvichki, not otrimuyuchi bazhanskogo shvidkogo progress, and always wonder, what's the secret?

As far as anyone you know, you need to take a fresh look at fitness. Good luck, you ate it, where you need it. Training program at the gym for girls at this article, everything is necessary for a trip to the gym, you can start to be happy, I’ll improve my version of myself.

A lot of women are turbulent, that the power training seemed to be able to make them look like the Hulk, that the stench of the years is spent cardio training for the preservation of the woman's figure. However, the truth is that women do not use hormonal supplements to build up the m'yazovoi mass, like men do. The great zbіlshennya m'azovoї masi vіdpovіdaє hormone testosterone. Riven testosterone in women is richly lower, lower in men. Therefore, you can beat the bench press on the lava, without worrying about those who have a lot of hair on your chests.

Іsnuyut zhіnki, zvvichay, professional bodybuilders, as if they look like a man. You need a lot of rock training and a specific way of life for training this type of muscle. Even though you can’t become an offensive star of female bodybuilding, you can’t be turbulent with the drive of the great, different reliefs of m’yaziv.

You can only make a difference in one speech: strength training to increase your m'yazovu masu. I'm good! The more your m'yazi, the more calories burn your body. The more calories you burn, the more you grow. Larger m'yazovoi mass also give shape to your hands, see centimeters around your stomach, and add roundness to your buttocks! If women's magazines talk about "tonus", the stench is really on the verge of strong m'yazi.

Achieve your goal rationally

Another problem for women is that they simply don’t know what they need to destroy and visit. Some people read about such speeches, like “split”, “day nіg” and “programming”, but we don’t know the context of these ideas, otherwise they’ll stop for us.

All these non-primary words can be heard until one speech - regular training, as if you were victorious for achieving fitness. In order to obtain the best results from the vіdnyattya of the vag, it is important to vikonuvat pіdёm іz the song method and the right one straight ahead. It is impossible to move from verst to verst without the first notification, as the right and links of networks and repetition will help you to reach your destination more quickly.

If you are not convinced, how to reach your goal more effectively, turn to one of our important coaches. Like the mother of a personal trainer, but you don't need to pay him. We have prepared everything for you - you only need to go further!

Features of 12 types of power training program

This program is aimed at improving your strength, expanding the world and simultaneously promoting physical health. The leather chotiritizhnevy block will be on the strength of those newcomers, otrimanih for the front chotiri tizhnі.

Hot format for skin training of the offensive:

Rozigriv

Skin training can turn on the warm-up, as it activates your m'yazi, prepares the central nervous system for training and increases the rush of blood to the m'yazi. Vіdmіnna іdeya іt аlѕо hаvе tо thе right wіth thе roller іz pіni before dermal trainings. For the training of the leg, move the quadriceps, subcolonial tendon, pear-like meat and calves. For the upper body, move the shoulders, chest, triceps and biceps.

Activating ruhi for firmness and friability

Qi ruhi vimahayut 20 repetitions. You don't have to hit 20 reps in one set. Choose for yourself such a scheme of networks and repetitions, so as to allow you to vikonate all 20 repetitions, so that you don’t have a little bit of it.

The main rules for the strength of m'yaziv

Skin training includes basic, warehouse movements. You have to count 5 sets of 5 repetitions of such warehouses. Be sure that you are ready to throw your own cry at the sight of a good day. Basic right to blame, but foldable, lower additional ruhi. Give 1-2 measurements between sets.

Additional right

Qi have the right to help give shape to your m'yazam. Win 8-12 repetitions. When vikonannі tsikh ruhіv it is not necessary to raise this great vag. On all the additional steps, remember as little as possible, but not so little, so that you had to lower your vag.

A creation of minds for a healthy cardiovascular system and fat sparing

Your cardio training may have a few different forms. Skin day of training with a change, you will have 20 minutes of high-intensity interval training. Choose an interval scheme that influences the strength of forces, but not impossible. Start working on the scheme - 30 seconds of work, then 1 quick fix. One day a week you will be doing low-intensity cardio training. How many days you can attach yourself to your favorite big path for spalling the rabbit fat.

Tizhnya 1-4

In the first sprat of tizhniv, we will win a victoriously small ambition. We will develop, victorious, like a great adventure in the world pushing forward, but don’t put yourself behind the borders at once, you will feel safe. As soon as you feel comfortable, then sigh your hands and make sure you follow them, then you can start adding more weight. Take away all the paradoxes from our base of data right, pressing on the skin right, stitched lower, for detailed instructions!

Day 1

Pinn rollers
Haircuts on the box
Sitting on one leg with a barbell 5 sets of 5 repetitions
Lifting the stegon with a barbell from a sitting position 3 sets of 8-12 repetitions
Working out at the knee on the simulators in the recumbent position 3 sets of 8-12 repetitions
Calf press 3 sets of 8-12 repetitions

Day 2

Pasi medbola in the form of breasts 20 repetitions (break up the number of sets)
Vidzhimannia 5 sets of 5 repetitions
Hand breeding on block 3 sets of 8-12 repetitions
3 sets of 8-12 repetitions
Opening hands with dumbbells in a recumbent position 3 sets of 8-12 repetitions
High intensity interval training

Day 3

30-45 hvilin

Day 4

Mahi weights 20 repetitions (break up the number of sets)
Romanian deadlift 5 sets of 5 repetitions
Pull-ups to the chest with a wide grip 3 sets of 8-12 repetitions
Barbell pull 3 sets of 8-12 repetitions
Dumbbell lift for biceps under the hood 3 sets of 8-12 repetitions
High intensity interval training

Day 5

20 repetitions (break up the number of sets)
Dumbbell press 5 sets of 5 repetitions
Thrust of the upper block to the face 3 sets of 8-12 repetitions
plank 3 networks for 20 seconds
Pidyom stegon 3 sets of 8-12 repetitions
High intensity interval training

Tizhnya 5-8

In the future, the main changes are changing, developing to a larger modern version. We also add some new accessories for the day and replace them. Your meta is an increase in the amount of money from your main moves, it's not good. As for completing the repetition, you need a poster, request one. Tse є obov'yazykovim rule, shob vy progressed.

Day 1

Haircuts on the box 20 repetitions (break up the number of sets)
Squatting with a barbell on the chest 5 sets of 5 repetitions
Lifting a stegon with a barbell from a position sitting on one leg 3 sets of 8-12 repetitions
Vipryamlennya nig 3 sets of 8-12 repetitions
Rozginannya nig sitting 3 sets of 8-12 repetitions
Pidyomi litok sitting 3 sets of 8-12 repetitions
High intensity interval training

Day 2

Pasi medbola in the form of breasts 20 repetitions
Lava Dumbbell Press 5 sets of 5 repetitions
Breeding dumbbells under the hood 3 sets of 8-12 repetitions
Vіdzhimannya on bars for triceps 3 sets of 8-12 repetitions
Straightening the arms from dumbbells back at the sickly 3 sets of 8-12 repetitions
High intensity interval training

Day 3

Low-intensity cardio training 30-45 hvilin

Day 4

Mahi weights 20 repetitions (break up the number of sets)
Sumo deadlift 5 sets of 5 repetitions
Thrust of the upper block to the breasts with a back grip 3 sets of 8-12 repetitions
Chest row 3 sets of 8-12 repetitions
The bending of hands with a barbell on the lava of cattle 3 sets of 8-12 repetitions
High intensity interval training

Day 5

Throwing a medical ball over the head 20 repetitions (break up the number of sets)
Army bench press 5 sets of 5 repetitions
Zvorotni pіdyomii dumbbells at nakhili 3 sets of 8-12 repetitions
Crossing the spread of the hands at the side on the block 3 sets of 8-12 repetitions
rod rod 3 sets of 8-12 repetitions
"Dead Bug" 3 sets of 8-12 repetitions
High intensity interval training

Monday 9-12

I again, we change the main and additional rights. And again, your main meta is an increase in the vaga in the main ruhs. If you have enough strength, then you can increase the power of your additional rights. At qi the rest of the tyzhnі tizhnі nagolovnіshe - tse іtensivnіst, so train diligently!

Day 1

Haircuts on the box 20 repetitions (break up the number of sets)
Sitting with a barbell on the back 5 sets of 5 repetitions
X-tails with expander 3 sets of 8-12 cycles for skin bik
Vipryamlennya nig 3 sets of 8-12 repetitions
Rozginannya one leg sitting 3 sets of 8-12 repetitions
Pidyomi Litok standing 3 sets of 8-12 repetitions
High intensity interval training

Day 2

Pasi medbola in the form of breasts 20 repetitions (Break into the required number of networks)
Bench press on lava 5 sets of 5 repetitions
Crossover hands are standing 3 sets of 8-12 repetitions
Vіdzhimannya on the lava 3 sets of 8-12 repetitions
Opening hands over the head with a dumbbell 3 sets of 8-12 repetitions
High intensity interval training

Day 3

Low-intensity cardio training 30-45 hvilin

Day 4

Mahi weights 20 repetitions (break up the number of sets)
deadlift 5 sets of 5 repetitions
Lifting 3 sets of 8-12 repetitions
Thrust of the lower block 3 sets of 8-12 repetitions
Alternate dumbbell swings 3 sets of 8-12 reps per skin arm
High intensity interval training

Day 5

Throwing a medical ball over the head 20 repetitions (break up the number of sets)
Shvung Zhimovy 5 sets of 5 repetitions
Wide Grip Lower Block Row 3 sets of 8-12 repetitions
rod rod 3 sets of 8-12 repetitions
Pidyom stegon 3 sets of 8-12 repetitions
High intensity interval training

Important moments for the creation of a good training plan

If you are put up to the type of girls, if you want to work independently, you may want to instigate your own program. As well as the same vipadok, everything that is necessary for any kind of power occupation is presented here.

Basic rights

Basic pidyomi - tse right, yakі zachіpayut more than one group of m'yazyv at їх vykonanny. If you want to add to your program the aspect of inspiring strength, change that you have included one or two warehouses in skin training.

At the same time, with the help of encouragement, vitality is important for improving athleticism, strength, frailty, and cardiovascular health. And as a result of the fact that for the victoriousness of such pidyoms you victorious more than one group of m'yazyv, you will need more energy (calories) for their victoriousness.

Sit down, for example, to make a bigger contribution to your training, lower your legs, to the fact that you have to earn more m'yaziv, and therefore, more energy for their victories.

Additional right

Additional isolations have the right to vikorate as an addition to the basic ones. Depending on your basic rights, you can add 2-4 additional rights per day.

Bodybuilding programs are often on the basis of rights. Isolyuyuchi right - one-segmented ruhi. The stench victorious to improve the shape and size of the body parts, if you want to improve your aesthetics - insulate right and ideal.

For example, if you wanted to isolate the biceps, then beat the biceps. For insulation, it is better to wrap the ingots in the right way, similar to the undersides on the scarpets, as if they were aimed specifically at the calves.

Vybіr podkhodіv ta repeat

In bodybuilding, beat 3-4 networks and 8-12 repetitions. Tse sound the correct number of repetitions of m'yazovy growth (hypertrophy). As if you were a novice, stitch, so that your first repetition looked like that, as if it were still. If you can’t vikonati 8 repetitions, vikoristovyte less vaga. If you don't know more damage, choose less, but don't take away the basics and feel more comfortable, to help avoid injuries.

Form is good for your minds, but strength is also important. To work on strength, beat important warehouse moves out of 4-6 repetitions. Sounds like warehouses are beaten with a smaller number of repetitions;

Vidpochinok

The less time you spend between sets, the more folding and intensive your training will be. Short periods of recovery (30-45 seconds) stomp your mind and heart-vessel system. For a long period of recovery (1-2 hours) give more than an hour for renewal before the upcoming set.

progress

Pushing forward - tse secret ingredient for a successful training program. This is the reason, because your body changes with the hour. It is not possible to win the same ruhi, vikoristovuyuchi such a vag of day after day and take new results. You sled postiyno pіdshtovhuvati yourself. If you have expanded the base, then you will increase the amount of money, repeat and change the period of repair.

Narazi representative of the beautiful state at the gym is getting bigger. If you want to lose weight, otherwise gain weight. If the impersonality is right, but the effect can only be reached in that moment, then the training program for girls at the gym will be clearly delineated. Let's figure out what are the basic training modules, and how to achieve the result.

Sitting with a barbell is one of the basic rights for girls to qualify for not only that day, but also for other language groups

Why varto choose training for all groups of diseases

A lot of coaches for beginners to please the practice of m'yazi, following the split program. Vaughn polagaє at opratsyuvannya inclusively one or two groups of m'yazіv. Ale іnshі zaperechuyut tsyu technique, considering that it is recognized for professionals. Let me explain to you that it’s hard for beginners to get angry at the same language group. For novice women best option there will be training, for the help of such stinks, all groups of m'yaziv will be used in one occupation.

The video shows the training program for girls at the gym

Tim girls, as if through employment they can miss employment, which will be a good option. Tse pov'yazano z scho, scho zbіlshyuyuchi іmіzhok mіzh robot z odnієї z groups m'yazіv, efficiency decreases. Krym tsgogo, calling on the peculiarity of the organism, the girls have no opportunity to engage in regain strength during the menstrual cycle. Apparently, some groups of m'yaziv, training on the same vipad for the whole period, will be inaccurately evaluated.

2. Vipadi with dumbbells in his hands

• take dumbbells up to your hands, straighten your back;
• the position may be such that the quilted front leg makes a parallel with the foot, and the homilka is perpendicular.

3. Dumbbell pull to the waist with one hand

Wiping technique:

• become a knee on the lava, another leg is left on the bottom;
• with one hand raise your voice on the lava, and in the other hand take a dumbbell;
• straighten your back;
• The dumbbell should be pulled up to the breasts and lowered down.

4. Lifting

It is necessary to hang on the horizontal bar and sway the boarders up to the crossbar. For ease of lifting, there is a special simulator - a gravitron, which allows you to put your arm up, as well as to help you lift your body uphill.

Important! The thrust of the upper block behind the head is similar to right. Effect and opratsyuvannya m'yazіv the same.

5. Bench press on a sick lava

It is necessary to roam on the lava lava. Grab the bar to your hands. Raise and lower її on equal breasts.

6. Rod pull to the waist

Vikonanny scheme right:

• legs shoulder width apart;
• the body of the wounds in front;
• the back is straight;
• the barbell is pulled down with two hands, it is pulled up to the stomach, after which it goes down.

7. Row to the block to the breasts with a narrow grip

On the simulator, grab the handle with a narrow grip with your hands. The feet of the guilty stand on the floor, and the knees are pressed against the roller. The back needs to be straightened. After taking the correct position, the handle must be pulled up to the chest, and the shoulder blades should be pulled.

8. Squatting "Plіє" with dumbbells. Pratsiyuyut internal m'yazi stegon

• it is necessary to put the legs wider behind the shoulders;
• skarpetki razgornut 120 degrees;
• the back is guilty of being left in a straight line;
• take a dumbbell to your hands;
• the stegna are lowered to the parallel from the bottom.

9. Sitting on one leg (near the “knives”) with a barbell

• put the bar on your shoulders, straighten your back;
• with one foot robiti vipad ahead;
• bend your hind leg, but don’t push yourself against it;
• sit in such a way that the quilt of the front leg is parallel to the underside, and the gomilka is perpendicular.

Important! In the event of a fall, it’s right to think about it, that until the end of the viconnance, the necessary amount of repetition of the foot is left on the missions.

10. Book on press

It is necessary to lie on your back and pull your hands behind your head. At once, lift straight arms and legs. You need to reach out with your hands to the knees.

11. Deadlift

Correctly vikonannya right - deadlift. Help achieve the desired result

• take the bar to the hands, put your feet shoulder-width apart, straighten your back;
• two techniques:
  • the back is parallel to the bottom. The desire for such a position is to go to the m'yazi back. It is necessary for the hip to bring the back to a vertical position and less then to straighten the legs;
  • stegna in parallel pіdlozі. The desire to go to m'yazi nіg that day. In this case, the legs should straighten up and it’s less necessary to transfer the body to a vertical position;
  0 0

  12. Sitting with an emphasis on lava

  The technique is similar to “Sit on one nose (at the “knives”) with a barbell” with the same margin, which hind leg put on lava.

  

  13. Pulldown of the lower block to the waist while sitting with a narrow grip

  Sit on the lava, put your feet at the bottom, take hold of the handles with your hands, straighten your back. After that, pull on the handles. Guilty hands crumble parallel to lava. Shoulder blades should be raised when you need it.

  14. Dumbbell bench press

  Vikonuєtsya similarly to the barbell bench press on the weak lava. How many times can lava be straight and in hands, obviously, dumbbells.

  15. Breeding with dumbbells

  Lie with your back on the lava, take the dumbbells up to your hands and lift them over your chest. They gave their hands to open their sides at the side.

  

  stretching

  She will always complete the training. M'yazi should be stretched well. Borrow about 7-10 won.

  The training program for girls at the gym can successfully include all overhauls even more right. For one training, ring out 5 right. Cream of the standard, you can buti obrane circular training. Then it’s just that everyone should not shy away, but have the right to beat each other on the stake.

Vitannia! I mean forgetting about women! Even few articles have been written for the perfect article, even if they need specific knowledge for progress. І stink v_drіznyayutsya vіd cholovіchoї teorії and practice. Today I want to correct this oversight a little. I want to report on the CORRECT training for girls, I will give a working version of the training program.

I worked out at different gyms. There, de I train, now the woman is to finish the rich. Even worse, older, younger, and even older. Somebody trains with a coach, some one on his own. Like a man, I’ll say that I’ll invisibly watch over a woman who trains. Why? I don't know...

Є in tsomu schos so sobi. In my rocking chair, the greater number of lads is more important. The stench is rude for its nature, it is right to slacken the forces for the development of even greater strength that created a more brutal image. But if the lower girls lift the heaviness and roar the stink of the powerful m'yakistyu - it's right for him. Your meta is not brutality, but a boost to your natural femininity.

It's normal for a girl not to come to the gym, to get laid like a man. A lot of girls have to think about how the gym can transform them into people. From the first drive of the raja, you should read the article on how to use force training.

The training program for girls at the gym is important, and I, like I said, I will give you її. Let's take a closer look at the theoretical aspects of the specifics of female training.

Before the speech, є miraculous stats on the topic і Yakshcho you are a novice girl, you can look good.

I would like to say at the same time that the rich girls have been told about those who can effectively train - AT THE ROOT IS WRONG! You still think that if you shave on a jump rope, spin a hoop and run on a newfangled big road - you will be happy.

Abo, for example, to think that having bought some kind of belt, a secret cream for spalling fat, or a vibrating tool - to burn fat without special zusil. It would have been clear to everyone now, why is it worthless, what is not working - but why is it still good to sell? Great marketing do not sleep! Increase profits for the sale of branded goods for sports, but to post bagats so and stay without change.

As a result, women get everything and throw stench to try and change yourself. “Maybe it’s not mine”, “maybe I just have such a tіlobudova”, “does not help anything” and etc. Aje, before effective training, the girl did not get close to 50%.

The most effective training for those, for which you REALLY WORK your m'yazi that VІDCHUVAЄSH ЇX ROBOT! It’s even easier to work out in the gym - everything is there for someone else, but it’s more richly folded at home. To that in this article we saymemo ONLY ABOUT TRAINING IN THE GALLS. In domestic minds, everything is richly folded.

Spravzhnє zhіnoche trenuvannya і those who are occupied at the same time - it is possible 2 absolutely different speeches!

You know, our bodies are practically the same for their basic functions. Whether as a body reacting to exercise, to a lack of calories, to the entrance to the body of quiet chi other nutrients.

I don't speak for vinyaty vipadki, I speak for global standards for all people.

• DON'T do it so that you correctly trained the m'yaz, and the wine was left in a colossal camp.
• DO NOT do so, so that you save less calories, eat less and do not lose weight.

Our body - tse vitvir art of the great mathematician, de everything is natural! My creations are sewn in by us by automatic processes, which are done without our knowledge. We just need to learn to know how to work our body and beat it to achieve our goals (gain a lot of m'yaziv, burn fat, etc.)

Why do you need the gym itself

As a language, it’s about women’s training, then it’s about how many girls can imagine aerobics, how to train in style. We wave with arms, legs, bigaemo, stribaemo thinly.

Everything is great, but at the “simulator” there are at least 3 smuts before aerobics:

1. The gym will help you individually lift your legs, arms, and seats. Tobto tse POINTS CHANGE TIL. It does not mean that at the gym it is necessary to pump only those that you want - the whole body can be used there. Ale nihto not skasovuvav accent on the different groups of m'yaziv for consumption. At the gym, it’s easier to work out, in aerobics - not.
2. After the training in the gym, your exchange of speeches is made on the target of 24 years, and the good will not come to work for a great camp. Aerobic pressure to give such an effect is less than 4-5 years. The difference is bigger and lower is obvious.
3. The gym itself will help you build up the m'yazi, as if by yourself you will make a great amount of calories to instill in a calm state, if you sleep forcibly. Aerobics m'yazove growth is not safe.

Key features of the female body

The head of the person's opinion as a woman is polygay in the fact that a woman can build a nation. This is a complex of other vіdmіnnosti on all levels of physiology and biochemistry.

1. A woman’s body easily accumulates a life of speech “in reserve”, it’s easier for girls to learn. At the link z cym slid a sawing stitch for the reduction of carbohydrates. More beautiful than їх vikoristati less, nizh more.
2. In women, the level of anabolic hormones (testosterone) is quite low. Lower rіven Tse all vplyvaє on training. The reach of m'yazovo ї vіdmovі zhіnіkі vіdnіkі richer, nizhі holovіkіm (if m'yaz nastіlki vіdmёnenii, scho scho vіdzhe skorochuvatisya more). Physically, the woman will be building a viconate for a repeat, but it’s unlikely to be broken. The brain will give the command to pin to the right. And the men, gritting their teeth, shoving, quacking, barking, chirping a couple more repetitions. Whose difference! Therefore, for a woman, it’s better to work a rich repetition (12-15) and a rich income (4-5), instead of that, to practice with a great band of 6-10 repetitions in 3 incomes.
3. The woman's body has less myofibrils (fibers of our m'yazyv). Therefore, training “until inclusion” in 6-10 repetitions is not good for women, just like for people. Zagalom in men 45% m'yazіv in tіlі vіd zagalnoї masi, but in women only 35%.
4. The upper part of the female body has less m'yazyv, the lower part has more. The legs of the women are strong, which is inspired by this building of wine and the people of children. Training is easier for women, lower for people (m'yazi are more likely to be on the adventure). Tom It is necessary to stitch behind the growth of the lower part of the body.
5. Pain before the hour of the month is another important feature. In the region of the lower press in women, there are weak neuro-mucosal ligaments. This is done, humovirno in order to reduce a little pain in the abdomen. For reasons of cause, it is problematic for girls to pump up the lower press.
6. The female metabolism is significantly more, lower human. Tsezh vplyvaє on the building to accumulate fat in the body and po'yazane with a lesser presence of m'yazіv. Bring more energy to a calm person, a woman. In the same woman, the fat becomes approximately 28%, then in the same man - 18%.
7. The female organism stores more energy for robotic m'yaziv. Glycogen itself burns us before the hour of training. There is another factor in the severity of the accumulation of fat by the woman's body. At the same hour, the girl is more likely to just burn off her fat. The people who grow up are much more important. Tom cardio training for women who work harder.

Deyakikh girls, as I feel, even turbulent genetics. Movlyav, yakscho "nature did not reward"- Means sens parity in the gym? Whom has less than a fraction of the truth. So, you don’t speak with your body of a name for only one exercise and eating, so you can talk about the shape of the breasts and її rozmir, about the deep structure of the body too thin.

You do not correct the problem of filthy hair, shkiri, unfriendly rice, etc. For all sports, little is added.

Ale 100% you can invest in the improvement of your curly figures. Want to try it. If you want to wear it right, if you don’t want to, if you don’t, you can evaluate the difference. Obov'yazkovo zrobіt photo "before" and "before".

Testosterone and rist m'yaziv

All the same, I want to add some words for women, to think that strength training can turn them into people. I am convinced that in our time the development of fitness and bodybuilding, in the age of accessibility of information to anyone, it’s already richer for a woman to think of mercy. But I'll repeat myself...

The head thought is that a woman can never pump up the same kind of muck, like a man for one simple reason - she doesn’t have enough testosterone in her body for that. And tsey hormone vіdpovіdaє for zbіlshennya m'yazovoї masi.

As in numbers, then the norm for testosterone in the blood for people. 200-1200 ng/dl (nanogram/deciliter), same for women 15-70. Do you watch retail? In such a situation, to create the most testosterone woman (200) overturns the testosterone woman herself (70) Mayzhe vtrychi. And if you take the average value (700 and 42), then the difference will be at 16 times.

For such vіdmіnnosti women simply do not have a chance to know human-like m'yazi by natural methods. We can't say for pharmacology.

Menstruation and exercise

1) MENSTRUAL PHASE (1-7 days of the cycle).

Information about the period: decrease in erythrocytes and in the blood.

• Minuses. This phase is characterized by a fall of mental strength in women, frequent heartbeat and breathlessness. Speed ​​and motor reactions are getting worse.
• Plus. Growth of building to short-hour work. In the body of a woman, special hormones are seen, which are called “relaxing”. The stench gives more high friability in the swamps and that wild bending.

Training: stretching is right and stretching. You can turn off the pressure on the black press and legs, but the shards will be better.

Living: the calorie content of їzhі can be increased, drink more than the native land for a swedish її viddennia.

2) Follicular phase (8-14 days of the cycle).

Information about the period: estrogen levels (women's hormones) in the blood are gradually moving up.

• Plus. Increased coordination, improved work nervous system that heart-sudine, zbіshuєtsya practice.

Training: strength training at the maximum values, training for vitality and flexibility.

Living: calorie content can be reduced if you do not exercise.

3) ovulation and luteal phase (15-28 days of the cycle).

Information about the period: still trembling high rіven estrogen on aphids progesterone, which increases (a steroid hormone, which is added to the menstrual cycle).

• Minuses. Appetite develops. The body prepares to perebachuvana vagity and stores fat in reserve.
• Plus. Forces are already resurrecting.

Training: fat burning workout for weight loss and cardio.

Living: smut - do not overdo it.

Principles of female training

To finish the long hour of the middle of the same wise bloggers like me, it’s a categorical thought, that a woman’s training can be strongly irritated by a person. And then, later, reports were carried out, and in the meantime, information began to appear, that the woman’s training is not to blame for being strongly irritated by a person.

Once again, it confirms the intelligence of all these achievements in bodybuilding and in all respects, be it any sphere. It’s quite possible that it’s a lot of things to talk about so categorically today - in an hour you’ll be insulted and primed. So axle...

The main rules for women mayzhe are the same as for people, but for yourself:

• Training in the range of 4-6 repetitions for increased strength and 7-12 for increasing volume (hypertrophy of the muscles). Anything over 12 is already a training on the vibrancy of the cardiovascular system.
• Ale - one ale. "A woman has a rich amount of m'yazovyh fibers of the 1st type (small fibers, it is important to grow, and react less to a high number of repetitions, aerobic tendencies to vitrivality). Such fibers may be low stombly, perhaps women However, this does not mean that 4-6 repetitions cannot be stopped. strength, but shvidko vtomlyuyutsya. Visnovok: the emphasis is on the fiber fiber (8-15 repetitions), but not forgetting about the fiber fibers (4-6 repetitions).
• It is necessary to pull important weights.
• Like I said before, training to “damage” is not for girls. In the meantime, a lot of cool bodybuilders of the past doubted about the yoga necessary for people. And today super girls don’t smell the need for yoga. For example, the teachings of Mikel Izkuerdo, having shown that after the first training, the similar growth factors of IHF-1 are sharply increased and reduced. It was also noted that the clitins are sensitive to the severe lack of energy, that protein synthesis is disrupted in them, and also, the growth is affected. In other words, we simply vysnazhuєmo svіy organіzm i v dovgostrokovіy perspektі, viciously "vіdmovoi", we can improve our progress ourselves.
• Pratsyuvati in basic rights (well, chi similar to them). For example, if you can’t sit down, do a leg press. The days of straightening did not stand in this order.
• Do not visit the hall for more than 1 year, maximum 1.15.
• Problyat all body. Your bazhannya podkachati there treshki and here treshki fully understood. Ale needs to be aware that the whole body will need to be corrected. For a year, you can voice on any part of the body, but don’t swing it all the way. And remember that the use of the entire body in basic rights is more effective in burning calories and regulating the body, less focus on one part of the body.
• Voice on the lower part of the body. Zhіnoche training can be 50% folded from the right to the legs. 20% can be seen on the back, 10% on the arms, 10% on the shoulders, 10% on the chest.
• For a novice girl, it is necessary to use the whole body in one workout. Less than a year, you can switch to split-programs (okremo train different groups of sounds, or okremo upper body, okremo bottom).

Work program options

It's time to move on to practice. Below I will guide the training plan at the gym for women different level folding. And we will try to lie to all those who spoke more, to transfer all the basic theoretical principles to real training. You can take care of trichi for the day.

For girls-novices (1-2 days after the month)

RIGHT	WHAT WE TRAIN	PIDHODIV	REPEAT
Squatting with a barbell	Legs	5-6	10-15
Close grip bench press		5-6	10-15
	Middle delti, trapezium	6	10-15
Thrust of the upper block to the breasts while sitting	Back, biceps, front shoulder	6	10-15
Twisting	Pres	4-5	maximum

Notes before the program: Also, if your monthly period has passed, you can train to the fullest. Your body is immediately ready for such advances. Like a bachite, this woman’s training program will allow you to pump ALL THE THILO in one room.

Її Bazhano spend 1 year, no more. Treat between the approaches with a sprout up to 1.5 min. Then you can speed up the recovery up to 50 s. Remember, less effort, more intensity and better results! Ale zaganyat heart is also not varto. If you see that the trouble has not yet been restored, better fix the troch more.

There is only one right for the seat and only one - sit down. Vono by ourselves efficient method wake up nig. For bazhannya or real consumption - you can add more to the program right to sit. For whom you will definitely be helped by mine

How did you remember - in this program there are no special rights on the chest. For pumping the breasts, it is not enough to give more than a little effort; On this topic, I wrote at Obov'yazkovo read!

Vuzky bench press, which is in this program, zadіyuє m'yazi under the milk sac and thereby bring the breasts into tone. More specializations are right for the classic barbell bench press or dumbbells can change a little of the milk shaft, and it will add to the volume of all breasts. For girls with large breasts, it’s not scary, but even so, the girl still thinks about those days and nights, how to get bigger, and don’t go to the melancholy.

So I want to guess about those who are girls, who train, need to practice, learn how to fully lift, climb on the beams, how to pidlog and so on. Qi is right to expand the upper part of the body.

But at the cob stage, you may not be able to win right. Then replace them with the lighter ones:

• The classic lifting is replaced with a vertical block pull up to the breasts, or a pull-up at the gravitron (a special simulator for light pulling). There is no such thing - gum to help. Wind it up on the horizontal bar and pull up with it at the same time. Won you trohi podnіmatim in the active phase of the rush uphill.
• Vіdzhimannya vіd pіdloga zamenіt vіdzhimannya z kolіn аbо wide vіdzhimannya vіd shops.
• Like a problem with beams - beat all the same training gum or a gravitron.
• Another problem with sit-ups is to work on the leg press at the simulator, then.

On the little one below, I showed how the gravitron (levoruch) looks like. Give respect to the new one, you can climb up and climb on the beams. On the right, you can see the option of using the training gumi:

So please try to find an alternative! Customize the program for yourself, because there are no unique programs! It's less of a brush. Whoever is guilty of pidide yak є, and whoever happens to change it. Who needs a lot of weight, but who wants to improve the relief too much.

For informal girls (1-2 days after the month)

If introductory program if you become easy for you, you can move on to the next rіven.

RIGHT	WHAT WE TRAIN	PIDHODIV	REPEAT
Sitting with a barbell + deadlift (SUPERSET)	Legs, back of the quilt, back	5	10-15
Close grip bench press + biceps concentrations (SUPERSET)	Chest, triceps, anterior delta, biceps	5	10-15
Barbell pull up to the chin ("pull") + swings of dumbbells at the side standing (SUPERSET)	Anterior and middle bundle of deltas, trapezium	5	10-15
Barbell row to the waist in full + vertical blog row to the breasts sitting (SUPERSET)	Back	5	10-15
Twisting lying down + hanging down on the horizontal bar, on the simulator or lying down (SUPERSET)	Pres	6	maximum

Notes before the program: What have we done here? We took the last program as a basis and just added additional rights, so you can win the SUPERSET, so without a fix.

For example, you squatted and immediately vikonalized the “dead” thrust (the one that wins on straight legs, do not stray її z). They didn’t care for that vikonals otherwise.

Vіdpochinok mizh pіdkhody saturate trimati 1 whilin. Yakshcho important - 1.5 min. But it’s more important not to varto, because the efficiency is greatly reduced. Blood may boil!

Easy program (3-4 cycles)

RIGHT	WHAT WE TRAIN	PIDHODIV	REPEAT
Upper blog thrust to breasts sitting	Back, biceps, front shoulder	3-4	12-20
Close grip bench press	Chest, anterior delti, triceps	3-4	12-20
Rod pull up to pіdborіddy ("broach")	Middle delti, trapezium	3-4	12-20
Cardio training (heart rate in the region of 120 beats per minute)	Cardiovascular system	1	40-60 quills

Notes before the program: The program has turned on the pressure on the legs. The number of arrivals and repetitions has been reduced. Tse means that it is necessary to choose a viable guard, so that you can fight up to 20 times at the entrance.

You can spend cardio-vantage either with a swedish walk, or with a better big. The frequency of the heart rate (HR), and our pulse - can be close to 120 beats per whilin, but the frequency is the most favorable for fat burning.

Tsya program, for which you will take a deaky hour to i, perhaps, under the hour of menstruation. Follow your own thoughts and it’s even more difficult to correct better better.

For eating - do not live too long rich in carbohydrates. On the 3rd-4th day of the cycle, be it in carbohydrates (shvidki and povilni), it is easier to add to fat.

Rules for eating sports girls

As far as eating, then here are 2 smuts, yakі need to remember (it’s worth it for people):

1. It is important to take into account the amount of calorie reduction and recognize how much is needed for the normal functioning of the body. About those how to designate minimally required quantity calories i pissed off
2. Cream of calories, it is important to focus on the amount of BJU (protein-fat-carbohydrates).

Orienting exclusively to the calorie baby is WRONG. It is more important to stitch for the yakistyu їzhi and zmіst at nіy BZHU.

It is impossible not to voice the wrong psychology of wealthy women. “As I went to the hall - it means now I can afford to be a be-scho!”. Really, sometimes it’s necessary - pamper yourself a little. So it will be easier to endure the fouling at the hedgehog.

Ale tse may be the rule. It is the norm of life to become self-possessed if you eat, especially those rich in carbohydrates. Tse vіdbuvaєtsya through the presence in the female organism of such state hormones as estrogen and progestogens.

I found the basic training for women who train:

1. WATER. Drink a lot! Don't let sprag. If you wanted to drink, then it was necessary for you to grow up already 5 times before - so often athletes seem to say.
2. PRODUCTS WITH LOW "GI". May be on the verge low glycemic index products. High GІ їzhі priyaє accumulated fat pіd hour її zasvoєnnya. Tables of these products can be found on the Internet.
3. INSULIN. For yoga, it is necessary to follow not only diabetics, but also athletes. Stable rhubarb tsukru in the blood is a signal of the buildup of dry m'yazovoy mass.
4. PROTEIN. For women, yak and people, protein, it is necessary 1.8 - 2 gr. per kg. body vag. It's not your fault to be bigger, otherwise you can have problems with nirkami and liver. You can beat up additional protein sums as an addition to the main meal.
5. NON-FATTY ACID. Tse fish fat, omega-3-6-9 fatty acids, lyana oliya, etc. Raju piti in capsules is very handy. I especially drink 2 capsules of yakіsnogo rib'yach fat today!

Where do I end qiu article about women training at the gym. Upevneniy, there you will be a brown one. Do not hesitate to go to the hall, dear girls - it’s not scary! You have everything! Just like a food - write in the comments, share this article, or eagerly read it yourself))) And I have everything ...

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In our days, the order “Sound by clothes, and see off by reason” is still relevant, even when we know a new person, we add up our thoughts about her, spiraling to the outside, and then we are already marveling at those in the middle of it. If you want your mother to be successful, like on a special front, so on a robot, you need to constantly trim yourself at the form.

For a woman, being gracious and receiving is especially important. The head warehouse of such an image is the beautiful half of the population. Therefore, the topic of this article will be "Program for training at the gym for women."

Knowing about the stages of losing weight

For the first time, let's discuss those that the program for training at the gym for women with a method of losing weight and with a method of pumping and building up the singing groups of m'yazyv are fundamentally improved.

If it is important for you to build up that stone frame, then the most effective forces are right. If your method is to throw off the zayvoї vaga, then the cardio-advantage is those to which the varto attaches special respect. However, for the best result, respect for the offense is right.

At this state of the head, we have put together a training program for women at the gym - clean up the life and sides, and also tighten the lower part of the body or change the lower body.

Folded cream, you will need to learn about the basic principles of proper eating.

For a simple change of m'yaziv, the growth of m'yazovoj masi and dryness of the child, it is significant to revitalize. This point at the hidden details will also be looked at by us.

It is important to understand that the program for training at the gym for women and for people is carried out through retail at the body. Wart to protect the characteristics of the organism of the girl before the first day of the menstrual cycle.

Inspection of the hall with exercise equipment is required in a specially assigned place for that person, but it is necessary to take with you the necessary amount of water.

Features of women's physiology

In connection with the quantity of such hormones in women, such as testosterone and norepinephrine (they are significantly less in women, lower in men), the body is more moderate to the accumulation of fatty tissue. Also, the number of hormones cited for aggressiveness and zdatn_st was confirmed to be repeated for the removal of those chi іnshі have the right (when the woman's plan is less vitrival).

Regardless of the speed of the accumulation of adipose tissue in the body, the girls may be able to say goodbye richly to the wealthy kilograms, lower lads.

In women, the m'yazi of the lower part of the body is well separated, the smell of which stinks is good for training. Celebrate the upper part of the body with the girshi. It is important to pump the m'yazi of the press, breasts, arms and shoulders, but it is possible in combination with the correct meal.

Before speech, through a smaller number of nerve endings in the lower abdomen, in women there are fewer connections of nerve-mucosal links, lower in humans. From one side, it’s good, even in this part of the body, women are more tolerant of pain (zocrema to pain before the hour of menstruation), prote through the price of the lower press is the most problematic part of most of them.

For women, it is also important to choose the order of exercise according to the menstrual cycle.

In the first half hour after menstruation, the body is more vibrating and strong, and also less slender until the "reserve" of carbohydrates, so training at this hour is the most productive.

Sound two days after your menstruation, ovulation is coming. The body of the day is the weakest, the wines are busy with the accumulated and protected energy, you can be sure that you made a little piece of cake at the same time, for any doubt, bring your forms to a rounded shape. Training in this period is the most effective, fahivtsi navit recommend to reduce the effort.

Pіdіb'єmo pіdіbki scho scho owe nobility zhіnka, vybirayuchi right for yourself.

The program of training for weight loss for women is strongly influenced by training for people at the link with retail in everyday life.

The number of calories, how many people can live in a day, at least exceed the norm, as shown to girls.

The program for training at the gym for women may be depending on the її menstrual cycle: the most intense in the first two tyzhnі, further intensity of training may go into decline.

A woman who trains may have a lot of repetitions, between which there is a minimum of repair. The program for training at the gym for women 3 times a day is the best option.

Let's talk about food

In order for the growth in the hall of susilla not to be cheap, you just need to control your eating, even if you don’t strain yourself on training, with an over-the-top reduction of fat and carbohydrates, your food will simply grow under a ball of fat.

Otzhe, the basic rules of proper eating:

• You need a sprat once a day (5-7) in small portions.
• Obov'yazkovo spozhivat not less than two liters pure water(Tea, kava, juices, etc. until pure water cannot be enjoyed).
• Maximally change your mind about smіtєvih produktіv (these products, as they carry cory for the body). Before them you can see: tsukor, mayonnaise, ketchup (and other purchased non-natural sauces), licorice, gassed water thinly.
• Let's make a unique combination of fatty meat and let's boil, stew, bake and steam the products, lubricate them in oil.

• Do not get used to eating 3-4 years before bedtime.
• The intake of more carbohydrates is due to fall on the first half of the day.

Like Bachite, the rules are simple and understandable to everyone. We are not for the sake of you, we invite you to include licorice in the diet, boroshnyane is smeared. It’s only necessary to try to get used to it no more colorful products yakomoga is closer. To grow, for example, once for your own day, if you can make it savory. Ale smut - don't overdo it.

The healthy order of eating looks like this: snack, snack, resentment, snack, supper. Like a snack, fruit is the best.

Golovne - remember that the program for training in the gym for women (newbies especially) will not help you, as you are not eating properly.

Why is the program of circular training in split-programs

Later, we talked about the basic principles of women's training, realized why the training program for men is not suitable for women, and learned about the basic principles of proper eating. Now let's talk about the training itself.

The training program at the gym for weight loss for women for two days (or rather for three) is divided into two types:

Circular program - tse training, yak can be on the skin occupation in the gym as a training for all groups of m'yazyv once. This type of training is rich, which is the best for women. Vaughn, the pose of every doubt, is ideal for quiet, whose meta is to throw off zaiva vaga that trohi zmіtsniti m'yazovy frame.

Split-training is based on the fact that a person, like practicing on them, skins a day for a single group (or a sprat group) is m'yaziv. For example, day 1 - back, arms, day 2 - legs, seats and day 3 - chest and pres.

Such training calls out to rob people. However, for girls who want to build up the mass of m'yaziv to any area, or to attach special respect to the most problematic part of the body, even more beautifully such a program.

Below is the program of training at the gym for women (pochatkov) of the circular type.

Circuit training

It is important to remember that you didn’t have a training program at the gym for weight loss for women (drying the same with exercises for weight loss) you didn’t have, you need to add 20 quilin per cob of warm-up and cardio exercises and 20 quilin for stretching m'yazіv ta cardiovantagena. Reporting this moment we will discuss later.

Father, you rose up. Now let's wonder how we can see the circular training program for the gym for women (pochatkov) for the day.

day one

Pres. First to the right, as you see, you will twist the body on the lava. Hit in 4 times the maximum number of repetitions (professional trainers make the skills work, skilki, as you are given, you can plus 5 more times. Qi 5 repetitions will be most effective).

Sidnichni m'yazi. Jump forward on the hurt legs 15 times, trim the dumbbells with a minimum weight of 3 kg in the hands. 3 come.

Back. Thrust vertical block. Qiu has the right to work 4 sets of 8-15 repetitions, concentrating on the back pain.

Dumbbell bench press lying on the lava. Tsya is right to lift the breasts and form a beautiful shape, which, wait a minute, is important for a woman (it is especially important that the training program in the gym for women over 45 included right on the chest). Vikonati 15 times for 2 times.

Raising hands with dumbbells, lying on the lava. I have the right to enlarge and enlarge your breasts. Vikonati 15 times 2 times.

killed Collect 25 swings with a skin leg, 2 steps each.

Vicone 2-4 stakes of the program. Remember that at breaks between walks it is not possible to sit and stand on the same place, it is better to go down to drink some water, or break it down and stretch the m'yazi.

Another day - vіdpochinok.

Day three

Squatting, trimming the barbell on the shoulders, vіdmіnno pump your seats and legs. The weight of the rod can be such that you could sit with it at least 15 times, without harming anything with your own (mostly from 8-10 kilograms). First of all, it’s necessary to insure you. Work out 2 approaches for 15 repetitions.

Zhim vіd pіdlogi. Work out 2 times 10-15 times. Tsya is rightly corisna for m'yaziv breasts.

Twisting with a fitball. Sens is right to believe in the fact that you need to lift the body of that leg at once, trimming with the fitball in your strong hands, pass the ball from the hands of the leg, and lower it, squeezing it with your feet. Qia is folding to the right behind the m'yazi of the upper and lower presses, as well as the m'yazi of the hands and nig. Minimum quantity repeat 10 times, 2 times.

Leg press on the simulator. Tsya is right to vouch for m'yazi stegon. Do yoga 15 times, 2 times.

Folding hands with a dumbbell. Whack 2 times 15 times on the skin arm. For help on this point, you can pump up the biceps, which will relieve you of problem areas on your hands.

Stand at the plance 1-1.5 hvilini. Planck pіdtyaguє m'yazi tіla.
Vicone 2-4 stakes of the program.

Fourth day - recovery.

5th day

Hyperextension. Tsya is right to train the sidnichny m'yaz and m'yazi-rozginachi of the back. Vicone 15-20 times 0.5 kg. 2 come.

Pidyom nig on the horizontal bar (at the top). So you miraculously pump the m'yazi of the lower and upper pres, mow the m'yazi of the abdomen and hands. As if you are a novice, pull up the hill with your legs bent in the knees. If you are allowed to prepare, then lift up to the parallel from the flat straight legs. Such twisting is necessary to work in an offensive order: forward, left-handed, right-handed. Whack 10-20 repetitions in 2 steps.

Raising the hands of the sickly with dumbbells on the cheek. Whack 15-25 times on the skin arm, 2 times. I have the right to mark your shoulders.

Pidyom on skarpetki with dumbbells propraciuє m'yazi litok. Collect 3 times 40 times.

deadlift it is more suitable for opratsyuvannya back, seat, stegon and front. It is necessary to beat such a craving with dumbbells or a barbell. 15-20 times, 2 times a day.

Mahi dumbbells to the side pump up the middle delta of the hand. 2 go 10-15 times.

Warm-up, stretching and cardio

Before the vikonannyam, it is right to add 10 minutes of rosemary and 10 hours of work to the occupants on the big road or on the exercise bike.

You ask: "Now you need a warm-up, because you won't build up the m'yazovu mass and won't reduce your vag?" The reasoning is simple: only having done a warm-up in advance, you prepare your body to the important rights, which means to increase the quality and safety of a distant training.

Otzhe, for which you need a warm-up:

• Rozіgіvaє і lead to tone uѕі m'yazi tіla.
• Speed ​​up the heart beat up to 100 bpm.
• Promotes the activity of the cardiovascular system, for which there is a rush of blood.
• Change the risk of rozrivu or roztyaguvannya m'yazіv pіd hour of power training.
• Increased metabolism.
• Helps to improve on training.

Now you know how important the role of the warm-up is. It can include: haircuts on jump ropes, wraparound right for playing swamps, sickly and turning the body, pulling and pulling hands at different sides.

After that, as you have finished with a warm-up, run 10 quills on the big road.

Having completed the main training program, add 10 strands of stretching. Vaughn to improve the shape of your minds more neat and chic, and also change the shape of the coming day after training. And, obviously, the plastic body of a girl can never be wounded.

Women after 40 years

Many people think that the training program at the gym for women aged 40 years and older is strongly affected by training for the younger generation, or else it is not available. Tse Hibna thought. The sport of indications be-yakoy vіtsі, but in such a time it is necessary to take into account a number of rules:

1. Before Tim, how to start going to the gym, you need to take care of the doctor.
2. Vidpochinok between rights and approaches can be more trivalim - 1-1.5 min.
3. All have the right to win carefully and not too fast.
4. It’s more than an hour to add stretches and stretches.

Vikonuyuchi all the rules described in this article, you will achieve the same results in any case.

Buy a subscription and prepare a bag for the gym - you can do less than half. In order to go to the gym and end up with positive results, it is necessary to think over an effective training program and get it done with a long stretch of the gym. You can independently take care of the folding of an individual schedule and a set of rights, or you can quickly get the recommendations of the coaches and take the maximum benefit from sports.

At the same time, we will induce the most effective programs of training, we can see the peculiarities of doing sports at the hour of the menstrual cycle, let's figure out the role played by eating in the attainment of an ideal figure.

First, go to the right hand, obviously the main points of training for girls and the rise of the mythical worker.

1. Occupation at the hall does not break the figure of a human-like figure. Bagato girls are trained in training at fitness clubs through the fight against the appearance of significant obyagiv m'yazyv. This thought is pardoned, it is impossible to achieve such results without the use of anabolic steroids, and it is really possible to achieve a more attractive figure. Also important is the role played by the hormone testosterone, which is greater in humans. It is possible to build a more athletic figure, but you can’t get away from taking away the human mind.
2. In the program of obov'yazkovo may be included but the basic right, and on the other group of m'yazyv.
3. Exercise training is done 2-3 times a day with an interval of 1-2 days. Schoden vanity is unacceptable for beginners.
4. Kіlkіst pіdhodіv tо lie іn thе mіtі, yаkо retried the maiden. As the main method, it is thinning or a robot over the relief, then it is necessary to use small arms, and to emphasize the amount of repetition. To the girls, who want to work on the m'yazov mass, they should increase their vanity, having spent the time with this kіlkіsny ostentation.
5. Mіzh with the rights and repetitions, it is necessary to give the body rebars. The hour of repair is also to lie in the water. І change of the vag, and increase in the musculature of the kidneys between repetitions, there may be trochs more quills, and between the right 1.5 hours 2.5 cases.
6. Before skin training, it is necessary to work on stretching, preparing the body until the onset of tension. Haircuts with a skipping rope, big, squatting with other bases have the right to follow a stretch of 5-10 strands. The same is recommended to work after the completion of the training.
7. Before training, it is necessary to put a student to borrow, for whom it is necessary to prescribe a program and know the results.

Effective training for girls at the gym

The program can be mentally divided into two types - the operation of the entire body and the robot over the same groups of m'yaziv. For beginners, the shortest first option, shards in such a rank, you can take all the body and step by step bring yoga into the form you need. Do not varto the back of the head work the emphasis on the most singing part of the body, as you consider the most problematic. For everything, behavior is important, and it is necessary to start training all groups of minds.

Whole Body Treatment Program

The complex is right by the program to direct the operation of all groups of people at the boundaries of one occupation. At the same time, it is necessary to visit the gym no less than 2 times, the duration of training is 1 year 10 minutes. Ten chills are taken for a warm-up before the next day of the main lesson.

Training may be strictly consistent with the plan. As soon as the plan is set, it is possible to easily increase the ambition, and reduce the repetition. And in 3-6 months you can switch to the onset of rіven.

Video - Training for girls at the gym

day one

Program:

• warm-up five hvilin;
• bicycle 7 hvilin;
• twisting on the press 3 times 10 times;
• thrust with a Romanian barbell 3 times 12 times;
• at the position of standing dumbbells spread 3 times 12 times;
• bench press with an average grip on the approach 12 times;
• thrust of the upper block to the top of the board 3 times 12 times;
• classical squatting with a barbell 3 times 10 times;
• stretching 5 strands.

Another day

Program:

• warm-up five hvilin;
• in case of visі pіdyom nіg for the operation of the press 3 go 10 times;
• bicycle 7 hvilin;
• at the raised station, the dumbbells are raised 3 times, 10 times;
• thrust of the lower block to the waist 3 times 10 times;
• vidzhimannya vіd pіdlogi not less than 10 times;
• squatting with a barbell 3 times 12 times;
• on the bench in the position to lie dumbbells 3 times 10 times;
• warm-up five chills.

Split program

Tim, who has been working on the same day for several months, has achieved positive results, you can look at the Split program. The essence of її polagaє in robots over the singing groups of m'yazіv. Folding the plan to take it in such a rank that once in 7 days only one group of m'yaziv is operated.

We will describe the training, rozrahovane to go to the gym three times a week with a break in one day - on the second, Thursday, Saturday. In skin occupations, mi opratsovuvatimemo a new group of m'yazіv.

Day one - second

M'yazi, on yaki robimo emphasis - press, sit on that leg. The robot has victorious simulators, dumbbells and a barbell. The number of repetitions of the skin is right 10-15 times.

Program:

• warm-up (bіgati 6 khvilin);
• lying on the sickly lava twisting;
• Romanian deadlift;
• sitting;
• vipadi;
• pidyom nig with emphasis on likt;
• leg press;
• twisting at the simulator;
• warm-up (bіgati 6 chills).

Another day - Thursday

We train the back. The robot has victorious simulators, dumbbells and a barbell. The number of repetitions of the skin is right 13-15 times.

Program:

• warm-up (vigilance 20 times);
• lifting;
• thrust of the lower block in the sitting position to the waist;
• thrust of the upper block in the sitting position behind the head;
• squatting with a barbell;
• dumbbell pull with one hand to the waist at the inflated position with support;
• rod pull to the waist at the folded position;
• warm-up (bіgati 6 chills).

Day three - Saturday

M'yazi, yakі robimo voice - chest, shoulders, triceps. The robot has victorious simulators and dumbbells. Number of repetitions 11-14 times.

Program:

• warm-up (bіg 5 khvilin);
• dumbbell bench press on the sick lava;
• vіdzhimannya (skіlki pochitsya);
• pіyom dumbbells ubіk;
• separation of the dumbbells in the supine position;
• dumbbell press uphill in a sitting position;
• stretching hands from dumbbells in a standing position (alternately with a skin hand);
• arm extension for triceps on block;
• warm-up (sitting 10 times).

You can choose days on your own, smut, do not forget about one day re-pairing between them. It is also possible to change the masses of the group of m'yaziv, on which the accent will be broken, and, for example, to train the back, and finish the work of the abdomen and nig.

Exercise and menstrual cycle

Critical days are not important for training and you can calmly continue your busy days. Prote vartomati on uvazі, yakі the most busy nayefektnіshі in that chіnshy period of the menstrual cycle, before him and after.

One month can be mentally subdivided into three phases:

• menstrual (1-6 days);
• menstrual fasting (7-13 days);
• ovulation (14-28 days).

Stretching m'yazіv and zv'yazok - the most optimal option for the first phase. It is also possible to increase the right to the fragility of the body.

Another phase allows training in speed and vibrancy. Also, during this period, an increase in forcefulness is allowed.

Is it important to eat properly?

Do not varto underestimate eat properly. On the way to the ideal body, it’s not only the power of adventurousness, the daily routine, but also the presence of a healthy diet that is important, but even more shortly її perevaga. Healthy eating to help increase the form of the acquired, and increase the immunity.

As the main method of training, losing weight is necessary, it is necessary to change the tightness of the body, in order to avenge calories. And the axis for growing m'yazіv їh kіlkіst need more.

To give a body of relief, obov'yazkovo it is necessary to eat for eating and to get enough water. On the day of training, it is necessary to drink up to 2 liters of clean water, and on the first day - up to 1.5. It is important not only to feed calories, but also to follow for the consumption of proteins, carbohydrates and fats.

In order to achieve the desired result, it is necessary to put together an effective training program. Just make sure you get it right, make sure you plan to take it right and eat properly and help bring the body into shape.

The robot over the figure has an important complex pidkhid and vinyatok wanting one warehouse can actually improve the achievement of results, otherwise it will make them unbearable.