Training program for girls in the gym: the best exercises for losing weight

Goals and general principles of training

Effective training plans have the following goals:

• loss of body weight due to adipose tissue;
• increasing the body's endurance;
• strengthening the respiratory and cardiovascular systems.

They are traditionally heavy and designed for 2-3 workouts per week. This is the optimal amount to avoid overtraining but still achieve your goals. On rest days, it is advisable to carry out cardio training, but only if there is no severe soreness. If you have it, during the first couple of months of training you can limit yourself to walking, leisurely swimming or other types of not too intense activity.

Since the main goal is to lose weight, you should not chase the scale, even if it has become easy to work out. In order not to stop the training process, increase the number of approaches or repetitions, for example, if you repeated the exercise 10 times, repeat 15 times in the next workout. The fact is that if the weight increases excessively, it will become difficult for the body, and the workout will take away more strength, not giving the desired results. results.

If you have never exercised before, prepare your body for one to two months with simple aerobics, Pilates, light jogging or walking. When physical activity becomes a habit, start strength training. Select the weights on the machines individually so that the last 2-3 repetitions are given with noticeable difficulty.

Before each workout, a warm-up is required to warm up the body and work out the joints. It is also important to cool down after each lesson, which will allow you to gradually reduce activity and restore breathing and heartbeat.

Types of supersets

One approach combines 2-3 exercises; each session can be aimed at a specific muscle or at working on antagonists. The following types of sets are distinguished:

• Working on a specific part of the body - drying exercises, where in one session an area is subjected to stress: for example, an arm, leg, back or chest.
• Exercises to work one muscle. This approach enriches the tissue with oxygen and other useful substances to the maximum extent. However, such training requires a large amount of endurance, so the program is not recommended for beginners. Firstly, due to an insufficient level of training, and secondly, the risk of injury and abandoning the idea of ​​supersets.
• Fat burning workouts for the whole body are exercises that combine loads on different muscle groups in a session. For example, legs are pumped first, then arms. Or chest, and then biceps. For athletes with little experience behind them, this option is optimal, because while the already worked muscles are resting, there is an opportunity to work on others. According to reviews, there is a negative aspect of this method, which is that the blood flow literally “sweeps” from one muscle group to another, without fully saturating any one.
• Exercises for drying the body by pumping antagonists - muscles located opposite each other. For example, biceps and triceps. During the session, a specific area of ​​the body is worked on.

Supersets for weight loss

Supersets are one of the most popular training methods, and involve the following rules:

• Each set is 2 exercises performed one after the other without rest between them.
• After a two-minute break, the second approach follows, and then the third. All subsequent five supersets of the program are performed according to the same scheme.
• First, you should master all the exercises separately, and only after working out the technique, put them together in sets of two.
• Athletes who train to increase muscle mass focus on weights when performing exercises. But for those losing weight, the strategy is different: the main thing here is a fairly high heart rate, which is supported by high intensity (speed) of exercise.

Next, we offer two effective workout plans in the gym.

Lesson scheme No. 1

The number of repetitions in each exercise is 12-15, approaches in each superset are 3.

Warm-up : Elliptical or exercise bike, running, imitation boxing, light joint exercises – 10 minutes.

Set 1:

Raising the lower limbs on an inclined bench. The female version of the exercise is offered in the video:

Hyperextension, which the fitness trainer will tell you about in the video. It is worth considering that the exercise can be done in two different versions - with a straight back and with a round back:

Set 2:

Leg presses on a special machine, which allows you to strengthen all the muscles of the thigh and buttocks:

Seated dumbbell presses down and up - an exercise for developing the deltoid muscles:

Set 3:

Lunges with weights to train the gluteal and hamstring muscles. A fitness trainer will introduce you to the technique of performing them:

Seated French press with weights in the palms:

Set 4:

Breeding legs on the simulator:

Pulling a block from above behind your head to strengthen your posture:

Set 5:

Leg reduction:

Horizontal block row to strengthen the upper and lower back muscles:

Cool down : Breathing exercises, light stretching - 5 minutes.

Lesson scheme No. 2

Warm up . By analogy with the first lesson plan.

Set 1:

Incline crunches on a bench are a classic abdominal exercise:

Deadlift with dumbbells, the different variations of which you will see in the video:

Set 2 : Close-grip pull-down + overhead press.

Set 3 : The first exercise is classic squats with weights on the shoulders. The second exercise is dumbbell press at an angle on an incline bench using the technique from the video:

Set 4 : Leg extensions + Lying dumbbell raises.

Set 5 : Lying leg curls + Pullover to develop the muscles of the chest, back, and abs:

Cool down . By analogy with the first lesson plan.

Regardless of whether you go to the gym 2 or 3 times a week, alternate these two schemes until the load becomes familiar. At the initial stage, it will take you about an hour and a half to complete the full plan. When the workout takes no more than an hour, you can increase the number of repetitions per set to 20, and then the number of approaches to 4.

What are supersets for?

As mentioned at the beginning of the article, supersets will be a real “lifesaver” during stagnant muscle growth. Such a phenomenon as stagnation of growth mainly appears due to the fact that the muscles get used to the loads to which the athlete subjects them and stop responding to them.

But everyone knows that a muscle begins to grow when it is exposed to real stress and experiences a load that it has not experienced before. This is why standard training or training according to the same program, over time, begins to give worse results than at the very beginning.

This is where performing supersets comes to the rescue. Combining two regular sets forces the body to expend much more energy and strength, which in turn forces it to respond to such a load by increasing muscle mass and strength.

Such loads will add variety to your workouts and will not allow your muscles to adapt to the loads. In addition, the use of supersets, even occasionally, gives a much stronger impetus to increasing muscle mass and strength than the use of regular sets. However, you need to remember that the body has the ability to adapt to anything and supersets are no exception. In addition, using them too often will lead to rapid overtraining and fatigue.

Circuit training using machines and free weights

The circular training method in the gym is also popular, in which the following rules apply:

• All 10 exercises of the program are performed one after another without a break (or with minimal breaks of no more than 30 seconds) - this is one circle.
• After a 3-5 minute rest, the second round is performed, the third, and so on.
• You can start with 2 circles, and as you master the program, increase their number to 5.
• The number of repetitions in an approach with increasing fitness is increased from 12 to 20. The total training time is about an hour.

Circular diagram No. 1

Warm up.

1. Inclined crunches.
2. Hyperextension.
3. Pull the block from above behind the head.
4. Squats with weights on the shoulders.
5. Wide push-ups.
6. Lunges with weights.
7. Standing dumbbell press.
8. Leg extension.
9. Incline dumbbell row.
10. Raising the lower limbs in support.

Hitch.

Circuit training uses almost the same exercises as the superset circuit. Thus, having a certain set of exercises, we choose only the way to perform them. Moreover, we choose based solely on our subjective feelings - what we like best.

Circular diagram No. 2

Warm up.

1. Raising legs on an inclined surface.
2. Bend over with weights on the shoulders.
3. Dumbbell bench press at an angle.
4. Stanovaya.
5. Incline barbell row with reverse grip.
6. Squats in HAKK.
7. Dips or reverse push-ups.
8. Lying leg curl.
9. Standing overhead dumbbell press.
10. Curling arms with a barbell.

Hitch.

As in the case of supersets, it is better to train 3 times a week, alternating the first and second schemes, increasing the weights, the number of repetitions and circles. After getting used to the maximum possible load according to this training plan, you need to move on to something heavier.

Legs

The upper legs are also problem areas, especially for women. And they also need elaboration. The first example of the most common superset for legs and buttocks:

• classic squats with a barbell with a high number of repetitions;
• deadlift - deadlift on straight legs;
• leg press on a block machine.

The second exercise can be replaced with the classic deadlift, but do many approaches and repetitions. Another example of exercises for drying the body, including working the quadriceps and hips:

• Smith machine squats with a barbell;
• Hackenschmidt exercises (or Hack squats);
• leg lifts on a block simulator;
• reverse hyperextension or leg bending in a block.

Three-day training course for girls

If a girl has poor physical fitness, the following course of training is perfect for her, in which the exercises are performed 15 times in 3 approaches:

Day 1:

• crunches on a bench;
• leg extension;
• block pull from above;
• lying leg curl;
• bringing the legs together on the simulator;
• lower block thrust;
• standing dumbbell curl.

Day 2:

• lateral twists;
• incline bench press;
• deadlift;
• lifting legs on a simulator;
• alternate leg curls while standing with weights.

Day 3:

• crunches on an incline bench;
• bench push-ups;
• arm extension;
• lunges with dumbbells;
• squats with weights;
• classic push-ups;
• leg extension.

Biceps workout

A superset for pumping up antagonists consists of multi-joint and isolating practices. The same applies to the shoulders and back. Since the muscles are located parallel to each other, the biceps is responsible for flexing the arm at the elbow, and the triceps is responsible for extending the arm.

The most common example of a superset for biceps:

• biceps curl;
• close grip bench press.

It is important to choose a light weight so that it is enough for 12 – 20 repetitions. Ideally, it is better to do the bench press with a safety net, since towards the end of the training the arms will begin to fail and there is a risk of dropping the apparatus on the chest.

What to consider when working out in the gym?

To get the most out of your gym experience, consider the following tips:

• Perform all exercises on the machines using the correct technique. To do this, it is advisable to spend the first three classes in the gym with a personal trainer. He will show you how to properly exercise on the machines and perhaps give tips on improving the program.
• Do not overload your body under any circumstances. If you do not have proper physical training, during the first 2 weeks of losing weight, do only 50% of the number of repetitions of exercises and circles specified in the training program.
• Cardio is a great option for warming up. It is advisable to start with walking, speed up and slow down every 5-10 minutes. Warm-up time – 30 minutes.
• During training to burn fat, you can drink water only in small sips and in between laps.

Actually, the programs described above are enough to get your body in order and even start the path to sports results. By increasing working weights, you can improve for quite a long time, having only ten exercises in your arsenal. Having mastered them fully, you will begin to understand the mechanics of the movements of the human body and will be able to independently plan your workouts in the gym.

Super series (superset)[edit | edit code]

What is a superset?

Yuzhakov Anton Superset. Watch from 6:18

Superset (super series)

- sequential performance of two (or more) different exercises without rest between them. There are two types of supersets that have fundamental differences:

1. Superset for one muscle group

involves combining two different exercises designed to work the same muscle group. The first exercise is a heavy basic exercise (about 80-90% RM), and the second is an isolation exercise (complementary exercise, 50-70% RM). The first exercise is aimed at activating all motor units (strength training and microtraumatization, developing strength endurance). The second exercise is aimed at acidification and pumping, to train fast oxidative muscle fibers. The effect is similar to Drop sets.

An example is a super series for developing and increasing the strength of the pectoral muscles:

• bench press on an inclined board (at an angle of 30-40°), weight - 70% of the maximum;
• push-ups to the limit on parallel bars with a load suspended on a belt, the weight of which is equal to 10-15% of body weight.

2. Superset on antagonist muscles

- two exercises for antagonist muscles are combined in a pair and performed one after the other without rest. This approach aims to:

• development of anaerobic endurance
  (lactic anaerobic capacity, adaptation to work in conditions of sudden acidotic changes), fat burning and training of the cardiovascular system with a large number of repetitions (10-20 or more for each exercise). You can work with failure after each approach. with long (up to 5 minutes) rest intervals (during which it is necessary to perform relaxation exercises, flexibility, various swings), the work will be aimed primarily at improving anaerobic glycolytic performance (glycolytic muscle power)
• at relatively short intervals (less than 1 minute), the work is aimed at depleting anaerobic intramuscular resources and improving their capacity (lactate endurance).

Joe Weider popularized this concept and emphasized the word “antagonists” to further emphasize that the two exercises in a superset should be opposite in nature. For example, bench press for the chest and row for the back, or triceps extensions and biceps curls.

The beauty of these supersets is that they allow you to train two body parts with the same amount of rest as a regular sequential set. Thus, supersets make it possible to increase the volume of load in a limited period of time and do not force you to sacrifice strength and power. In fact, supersets can even increase explosive power and endurance.

Efficiency research[edit | edit code]

In 2009, the Journal of Sports Science published a study that demonstrated the effectiveness of superset training. Over the course of 8 weeks, a group of athletes performing supersets of bench presses and incline rows—the opposite pulling movement for the upper back—made measurable gains in both their bench press and deadlift. For comparison, in the group of athletes performing “regular sets,” only an increase in peak bench press strength was noted. The superset technique has proven to be less time-consuming and more effective in increasing one-rep max.

These findings support an experiment published back in 2005 in the Journal of Strength and Conditioning. Rugby players with good experience in strength training performed bench presses. Athletes who did the bench press as part of supersets outperformed guys who only did the bench press in terms of strength gains by 4.7%.

Conclusion.

Science says you save time, get more work done, and get much stronger when you train with supersets.