Gym classes for girls: trainer's advice

Misconception No. 2. The choice of underwear for the gym does not matter.

Just the opposite! During exercise, you move actively, therefore, intense sweating occurs. There is a separation of underwear.

For sports, cotton panties and bras without lace, rhinestones or other decorative elements are ideal, they fit the body and at the same time allow it to breathe. In addition, they do not interfere with movement, do not bulge under sportswear and do not spoil the overall appearance.

A set of a single color scheme is considered good form.

From a hygienic point of view, it is not recommended to wear lace underwear or push-up bras to the gym. Thongs are especially harmful - they not only interfere with movement, but are also a source of spread of bacteria in the intimate area.

What should a girl wear to the gym (photo)

What should a girl wear to the gym?
Believe me, clothes for the gym are of great importance, first of all, for you personally! There are mirrors and men around, and you are in stretched sweatpants and an old worn T-shirt? Due to the fact that such things will make you feel awkward, you will want to leave the workout as quickly as possible. And you bought a subscription not to constantly turn around with the thoughts “everyone is looking at me with condemnation” or “I wish I could get back to the locker room as soon as possible,” but for sports activities and improving your physical fitness.

Stylish sportswear really motivates! You will feel confident and want to become even better, which is what fitness is all about.

What clothes should be for the gym, or what should a girl wear to the gym?

Basic sportswear for a fitness club: shorts, leggings, pants, top, T-shirt.

sweatpants and T-shirt/undershirt/top

leggings and T-shirt/undershirt/top

Shoes for going to the gym are only sneakers. It is possible to wear sneakers, but it is not advisable, since they have thin soles.

Tips: what kind of clothes should you wear for the gym, what is best to train in?

It is most convenient to do stretching and other exercises in sports leggings (tights). They stretch well and do not restrict movement

sportswear should not press on the body or compress the limbs

clothes that are too bright will not last long; due to frequent washing, the colors lose their newness and the clothes look worn

choose the size correctly. Clothes should not be too small or too loose, things should fit well

give preference to natural fabrics, your body should breathe

a strict no to jeans and denim shorts, it’s completely uncomfortable and looks weird

• You shouldn’t choose an outfit that’s too revealing; the gym is a place to work out, not to show off yourself

YaBkupila offers fashionable images of what to wear to the gym for a workout:

True fashionistas follow the culture of sports even in their appearance!

Misconception No. 3: You can wear both tight and wide pants to the gym.

Sports brands offer a variety of models for training in fitness clubs, but not all of them are successful. Thus, wide trousers look impressive and mask physique flaws, but working out in them is not entirely comfortable for the reason that the trouser leg can get caught on the exercise machine, and this, in turn, will lead to injury.

Preference should be given to tight tights or leggings that keep your legs toned and promote good blood circulation.

Shoes

Buying the right fitness shoes is a must for successful workouts. The result of exercising in unsuitable shoes can be injury, and in the long term - problems with the knees and spine.

High-quality shoes for the gym are stable, fit the instep and ankle (without squeezing), are breathable, and have a non-slip flexible sole.

When trying on sneakers, you need to do a couple of squats and jumps to evaluate how comfortable it will be to exercise in them.

Ideally, sports shoes should be selected based on the type of training. For jogging on the track and step aerobics, running shoes with shock-absorbing soles and enhanced foot support are suitable. Strength exercises in the gym (squats, deadlifts, etc.) require stable shoes with hard soles (cushioning will be unnecessary here).

Misconception No. 4. Long hair is not a hindrance to sports

Long, well-groomed hair is a source of pride for every woman, but it is they that create the main obstacle during sports activities.

The scalp sweats, which affects the condition of the curls - instead of well-groomed, smooth hair, by the end of the lesson you risk getting disheveled tow hair.

This does not mean that you urgently need to get rid of them, get rid of your luxurious mane and cut your hair short. It is enough if you make a high ponytail, braid your hair or tie your hair in a bun.

Just do not use hairpins or other sharp pins.

Without this, it is useless to go to the gym: what should you take with you?

The comfort, convenience and feeling of confidence of girls in the gym also depend on what they are wearing. Before you go there, don’t forget about your faithful helpers – accessories. A forgotten towel or water has ruined more than one workout.

I have compiled for you a list of the most necessary things in the gym, based on my own many years of experience in the gym, and also asked for the opinions of several familiar fitness instructors. On the path to sports victories, clothing and footwear can make a significant contribution to your success.

Sports bra

What is a fitness bra or top for? Everything is simple here. To maintain breast shape as the rest of the body begins to gain muscle mass and burn fat tissue, girls need to purchase one more item of clothing than guys. All women should take care of the health of their mammary glands, regardless of their shape. Sports bras are divided into several types:

1. Light support. Sconces of this shape are designed for calm walking or yoga.
2. Average support. In this top, even the most curvy figures will look more modest, however, you can safely dance and do cardio in it.
3. High support. Maximum cup support is ideal for running, intense training and strength training in the gym.

The function of bras for girls is simple - in the right underwear, your breasts should not “jump”. It will be better if you don’t go to the gym in your usual bra, and when choosing a bra, give preference to comfort rather than appearance.

Sneakers

Shoes, girls, are your foundation and what you will see before your eyes 50% of the time when exercising in the gym. Therefore, it is so important for beginning athletes to choose comfortable and beautiful shoes for the gym. To improve your exercise technique and minimize the risk of injury, focus on the following options:

• Sneakers for strength sports. You won't need them if you evenly distribute the load in the gym and don't approach dumbbells heavier than 10 kg. But those who are going to seriously engage in extreme strength training, bodybuilding and powerlifting will need so-called weightlifters. These shoes have a firm, high and rigid sole; they fit snugly to the foot and do not slip. If you want to squat heavy with a barbell, a high heel will help correct the incorrect torso tilt during the exercise. Famous models: Adidas AdiPower, Nice Romaleos. As a beginner, you should also try minimalist sneakers. This stretchy and flexible shoe will allow you to have full control of your foot movements and provide the most stable base for your squats. A good example is the Nike Free Hyperfeel.

• For fitness. When going to fitness, you need to wear shoes that are capable of ensuring lightness, shock absorption and air permeability of the foot during jumping, rapid physical activity, and aerobic exercise. Sneakers with a mesh surface and a cushioned insole, such as the Ryka Vida and Ryka Influence, are great for your fitness routine.

• Cross training. This type of sneaker should not be confused with weightlifting shoes or lighter fitness shoes. The soles are firm enough to provide stability, but at the same time they allow you to run and jump in them due to their flexibility. Reebok Crossfit Nano is popular.

Thanks to the comfortable shape, adapted to your exercises, you will gain freedom of movement at different levels of difficulty. Girls should not come to training in sneakers: heavy flat soles can harm the health of the feet.

Czech shoes and slippers are only suitable if you are doing warm-up and light aerobic exercise. Try to choose shoes with a hard back that will not bend from constant wear, and made of breathable material (cotton, synthetics, raincoat fabric).

Mike

Girls should choose T-shirts and T-shirts made from these materials:

1. Polyester. Dries quickly and does not lose shape after washing.
2. Coolmax. The material wicks away moisture twice as fast as other fabrics, leaving the skin dry).
3. Elastane. Breathable, stretchy fabric that is sensitive to light.
4. Meryl.
5. Nylon.
6. Polyamide.

Today you can buy clothes with the function of sweat removal and heat transfer, since standard cotton T-shirts quickly get wet. Good synthetic fabrics will allow moisture to pass through and the fabric will not stick to your wet body.

If you do plan to wear a cotton T-shirt to the gym, color will play a big role. The lighter the T-shirt, the more sweat will appear on it, so stick to dark colors.

Leggings

Why do girls wear leggings (tights) in the gym? Guys cannot indulge themselves in the “slender leg effect” that leggings create, but girls actively exploit this item of clothing. Sexy, stylish, and most importantly, comfortable - to make it just that way, opt for stretchy, breathable fabrics that will not restrict movement. One of the best options would be polyester with elastane or cotton.

For girls, leggings come in high and medium rise. A mid-stance position can cause discomfort for girls during squats, as parts of the body will simply fall out. To avoid this in advance, opt for high-waist leggings. For plump girls, dark colors are suitable, for thin girls, light ones.

A dark color will visually reduce the volume of your body. You can buy leggings both in a sports store and in a boutique. The main thing is to find out the composition of the material in advance and be sure to make sure when trying on that the clothes fit you comfortably. Instead of leggings, regular sportswear is also acceptable, just make sure that the pants meet all the above criteria.

Sports water bottle

Physical activity in the gym literally “evaporates” water from the body. The common myth that you can't drink while exercising is not true. You should drink periodically, but in very small portions. Water containers come in a wide variety; both simple bottles from the supermarket and special bicycle sippy cups are suitable.

Scrunchy

Loose hair in the gym is a clear marker that the girl just came to “show off.” If you are serious, you can tie your hair into a ponytail or bun using a regular elastic band, the main thing is that it does not pull your hair too tightly. You can use “crabs” and hairpins.

Phone holder

Going to the gym without a phone today is an almost impossible mission and real torture. During a break, many girls use smartphones to distract themselves; some listen to music. To ensure that the “treasure” is always with you, you can use special sleeve holders that are attached to your arm. In addition, almost every exercise machine has a special pocket for your phone.

Travel set of cosmetics

If you like order and organization, in addition to clothes in the locker room, you may need a travel cosmetic bag. All your cosmetics, shower gel, shampoo, bath accessories, varnishes, antiperspirant and other hygiene products can easily fit there.

Good antiperspirant

Due to the fact that the main function of deodorant is to restrain sweat, many experts recommend that girls avoid using it during training in a stuffy gym. In addition to the fact that the smell of sweat can mix with the sweetish smell of deodorant, it is important to sweat properly during class. But, if you generally don't sweat much, you can use a solid deodorant.

Gloves

Arm equipment is an integral part of the uniform for those involved in strength training. At first, when the weight is light, you can do without them. But if you exercise regularly, you yourself will feel the need to protect your hands from sweat and calluses. Choose fingerless gloves for a comfortable grip.

Misconception No. 5. Bright makeup does not interfere with sports activities.

This point echoes the previous one.

For hygienic purposes, wearing makeup in the gym is not recommended at all.

However, there are girls who cannot imagine themselves without makeup. Very often, when going to a fitness club, they apply war paint to themselves and use the entire arsenal of decorative cosmetics: a thick layer of foundation, lipstick, blush, mascara... As a result, by the end of the class, the mascara is smeared, the makeup floats and looks sloppy. It’s not surprising, because the face also sweats. In addition, there are certain rules of decency: bright makeup is appropriate for going to a disco, but is absolutely not suitable for a fitness club. Theatrical makeup looks ridiculous in the gym.

Give yourself a nude make-up, lightly tint your eyebrows and eyelashes. Use gloss instead of lipstick. Take care of a waterproof foundation and do not forget about the combination of colors of makeup and clothing, for example, pink eye shadow and a green tracksuit - bad manners. The same applies to perfume - no heavy oriental scents, it is best to use regular deodorant.

Material

If everything has become clear with the form for a particular type of activity, then a beginner may have a lot of questions about the quality and characteristics of the material. Every year, sportswear manufacturers work to create new high-tech materials.

Let's consider the main types of materials, their advantages and disadvantages.

• Cotton . This fabric is not particularly popular in fitness fashion. Although it is a natural fabric, cotton absorbs odor and sweat. It is unlikely that anyone will feel comfortable in such a suit. Like natural fabric, it quickly loses its shape and stretches greatly. If you still have a strong desire to buy a uniform made of cotton, then it is better to choose models with the addition of synthetics. Then the thing will last much longer.
• Polyester. It is usually used for special inserts in clothing. Clothing made from this material dries quickly, does not wrinkle and does not fade in the sun.
• Merrell . Breathable fabric that perfectly retains the shape of the product, instantly evaporates moisture and does not stick to the body.
• Supplex. Latest generation fabric. It contains nylon and lycra. The material quickly absorbs sweat and leaves the skin dry. High-tech material is used by the most famous and large sportswear companies.

Each type of training has its own specifics regarding the selection of a suit. For example, for training in the fitness room, it is better to choose a top and trousers made of special synthetic fabric that perfectly removes moisture. There are special dense synthetic fabrics that do not allow moisture to pass through and can be associated with the feeling of a sauna. In such clothes you will be able to lose weight much faster. It's called fat burning. Such clothes are very durable, comfortable and look attractive for a long time. The main thing to remember is that beautiful and comfortable clothes are important for fitness classes.

For pole dancing, you should take a closer look at sports jersey. The quality of such clothing should be higher than, for example, running or fitness uniforms. The material from which the form will be sewn must have special strength, since there will be strong friction against the pole.

Professional bodybuilders should look for clothing that allows the body to breathe. This category of athletes should pay attention to cotton uniforms, because they absorb moisture well. Sportswear made from natural fabrics is found in both expensive and more budget brands. However, experts and bodybuilders do not recommend buying uniforms that are made entirely of cotton. You can't do without an admixture of polyester here.

Misconception No. 7. You can exercise in any shoes, including old ones - what's the difference?

Worn out old shoes not only look unsightly, but they also pose a potential hazard. For example, a peel-off sole does not allow you to fix your foot on the floor or exercise machine, which can cause you to slip.

Good shoes should provide maximum stability during exercise, which means minimizing stress on joints, knees and feet and the risk of injury.

Now that you know how to and should not dress for the gym, you can draw the appropriate conclusions to feel confident when visiting a fitness club and exercise for the benefit of your figure.

( 1 ratings, average: 5.00 out of 5)

Repeating the same activity every day

This mistake is typical mainly for beginners who do not have a coach and the necessary theoretical training. The woman gathered the strength to go to the gym, and she decides to go every day for the best effect. Often, when starting out, a person does not have the information that tired muscles need rest for two days. And that's the minimum.

If training occurs daily on the same muscle groups, then they will never be able to acquire the expected strength and tone. And now a secret shared by strength athletes (by the way, more than one generation!). It consists of training one muscle group no more than once a week. It just seems crazy. When a person gives a muscle a seven-day recovery period after a very intense workout, the results will appear very quickly.

After an average workout, 48 hours of recovery is a must. Rest is just as important as work to build muscle mass (and therefore your physical strength and endurance). Here, for example, is a very effective combination of focusing your forces:

• Monday: Chest/Biceps
• Tuesday: Legs
• Thursday: Shoulders/Triceps
• Friday: Back