How to create a full body workout for women?

Greetings, sports fans!

Full body programs are one of the simplest and at the same time effective programs for beginner sports fans. If we compare them with split programs, fullbadi involves working out the entire body in one session in the gym.

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As a rule, such a workout consists of 4-8 exercises and this makes it possible to use each muscle group up to 3 times a week. What is optimal at the initial stage of training, as well as for athletes who have taken a long break from training.

Methodology

This principle involves working the entire body every workout. Linear strength progression is used. Let's talk more about what all this means.

If we translate the expression full body, from which the term fullbody is derived, we get “whole body”. That is, this training complex is designed to work all basic muscle groups.

Fullbody training for girls involves sequentially following exercises, each of which is selected for certain muscles.

Let's understand the term “strength progression” . This is a periodic lifting of working weights.

Let's look at the simplest examples. Let's say you need to do vertical block rows to the chest. What are we doing? For the first time, we perform 3 sets of ten repetitions (and the weight, for example, is 20 kilograms). The next training day the weight remains the same, but we do 12 reps. And increasing the weight is done at the time of decreasing the number of repetitions.

Many fitness experts say that the fullbody is the best choice for beginner women. After all, when a person first comes to practice, he begins to master certain exercises. And it’s better to do this comprehensively in order to become familiar with the correct technique for performing all approaches to each muscle group.

B. Shenefield conducted his own research, in which athletes, albeit men, aged from 23 to 25 years (a total of 20 volunteers) participated. The first group did full body three times a week, and the second group did each muscle group once every 7 days. The volume of muscle mass increased more in those who trained three times. At the same time, the strength indicators were at the same level.

The portal hudeem-bez-problem.ru wants to emphasize that there is no need to draw global conclusions here. Still, the sample is extremely small, there is a huge risk of error. And in general, you need to look at what kind of exercises there were, how many approaches, what the load was. Because fullbody for women 3 times a week and for men, and also taking into account different trainers, can be very different.

Split training program

In a split, we need to break the workout down into individual muscle groups. How detailed it should be broken down depends on the athlete’s level of training, the goals he sets for himself, the availability of free time and the capabilities of the body as a whole. Here everyone decides for himself how many training days to include in the program. A classic split program is training three days a week, for example:

We train the abs every training day. An example of this program with exercises can be seen in the three-day split program.

The difficulty in creating a split is how exactly to distribute muscle groups over the days, which groups to train together and in what sequence. What makes matters worse is that there is no universal algorithm, much depends on the characteristics of a particular athlete, some programs are suitable for some, others for others, here you need to try, experiment to find the best combination for yourself.

If there is a need to work out some muscle groups in more detail, then you can use a four-day split, training every other day and adding one more additional workout, for example:

In general, there are no restrictions on splitting muscle groups for days. When transitioning from a fullbody system to a split, you can use a two-day split program, when the body is divided into top and bottom, and trains alternately three days a week in the following order: first week - Day A - Day B - Day A; second week Day B - Day A - Day - B. When training intensively using a two-day split program, you can train twice a week with a higher load on the target muscles, for example:

Just as no two athletes are alike, there is no best training program that is always suitable for everyone. Each training system has its pros and cons; there is no universal recipe. To summarize, in general we can say that the fullbody system is more suitable for beginner athletes, while the split system is more suitable for more experienced athletes. This, however, does not negate the fact that a beginner can successfully train using a split program, and an experienced athlete can use a fullbody program in their training. What is right for you is exactly what you need to figure out. Experiment, try different methods. We hope that after reading our article, it will be easier for you to do this.

The benefits of working out all muscles

If you practice this system at least a couple of times in 7 days, each muscle group is loaded exactly the same amount. And there is such a pattern that the more often we load the muscles, the better they grow.

Much more energy is spent on training, because many muscles are involved. So this training system is excellent for those who are focused on burning fat.

The stronger the muscle exhaustion, the more powerful the supercompensation becomes. When a person has worked out well, the body is literally exhausted. And these are more than perfect conditions for taking in the nutritional components needed for the recovery process.

When training using the “whole body” system, testosterone concentration increases. And this gives a stronger anabolic response.

Fullbody for beginners, girls and women: training program

First training:

squat;
plank pose;
do a push-up;
pull yourself up using the so-called Australian method (parallel hang to a low bar);
do push-ups using parallel bars - or, as an option, you can do push-ups on a bench (reverse technique, focusing on the triceps).

Second training option:

lean forward with the barbell in your outstretched arms;
do a static lunge (scissor squat);
do pull-ups with bands to compensate - or do lat pull-downs;
in the classic way - dumbbell press;
raise your legs - do it while hanging on the horizontal bar.

Such training should be alternated every other day (1 day – rest). Gradually, after these techniques are mastered, you can move on to weight training.

What is fullbadi training and its features

Translated from English, “full body” literally means “whole body,” which is what her technique says - working out the whole body in one workout.

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Typically, trainers recommend this type of training for beginners, that is, people whose muscles and ligaments are not yet ready for intense power loads. Thanks to performing 2 exercises per muscle group, and not 4-6, as in split training, untrained muscles do not overwork and have time to recover without receiving excessive microtrauma.

Recent studies have confirmed that such training 2-3 times a week helps to get and maintain excellent physical shape, without excessive strength loads, but this will take a little more time.

Also, this training method is suitable for girls, taking into account the characteristics of the female body, for which it is better to perform a couple of exercises on the legs in each workout, supplementing the program with exercises that involve all the muscles of the body at one time.

An important feature of the training is that the program consists mainly of multi-joint exercises, which are also called basic. In such exercises, at least two joints are simultaneously worked, and isolating exercises are included in the program less frequently.

Rules for creating a program and types of exercises

If you need to create a program yourself and generally understand its principle, follow these simple rules:

During one workout, one muscle group should perform no more than three exercises.
The program should consist of 6 main exercises, one exercise from each type, namely:

Hip-dominant - the main or dominant is the hip joint, such exercises include deadlifts and Romanian deadlifts, hyperextensions and the like.
Knee-dominant - that is, the knee joint is dominant, namely in exercises such as squats, lunges and the like.
Horizontal presses are exercises such as push-ups and all kinds of barbell and dumbbell presses at different angles.
Vertical presses - namely standing presses and exercises that turn the shoulder outward, such as pull-downs and dumbbell lateral raises.
Vertical rows – these include all types of pull-ups and vertical block rows.
Horizontal rows are rows of barbells and dumbbells in a bent position, as well as rows of blocks in a horizontal position.

You can optionally add 1-2 exercises for biceps, triceps or lower legs.
At the end of the complex, 2-3 exercises are performed on the abdominal muscles; select any techniques according to the degree of difficulty; they do not have to be changed every workout, unlike the main part.
On average, 2-4 approaches are performed in each exercise, it all depends on the preparation.
The training duration is no more than one hour.
It is necessary to perform 3 workouts per week - 1 microcycle, but no more than 4 workouts, preferably every other day.
At the beginning of the training, the most difficult exercises of the first type should be performed - knee- and pelvic-dominant, number one and two. Each subsequent set should consist of easier exercises, with the easiest ones at the end.
Rest between sets averages 2 minutes.
Each week, try to reduce the number of repetitions by adding more weight. For example, the first week - 20,15,12,10 repetitions, the second week - 15,12,10, 8, the third - 12,10,8,6, the fourth - 10,8,6,4.

Examples of exercises that can be added to a training program

Knee-dominant

Squats.
Squats with dumbbells.
Lunges of all kinds.
Farmer's walk.
Front squats.
Hack machine.
Squats in Smith.
Lunges in Smith.
Sumo squats.
Leg extension.

Pelvic-dominant

Deadlift.
Romanian cravings.
Hyperextension.
Swing your legs in a simulator and crossover.
Leg bending in the simulator.

Horizontal presses

Bench press with a barbell.
Press with a barbell at an angle of 30 and 45 degrees.
Close grip press.
Pushups.
Reverse push-ups.
Horizontal press with dumbbells.
Incline dumbbell press.
Dumbbell flyes lying horizontally and at an angle.

Vertical rods

Wide grip pull-ups behind the bar.
Pull-ups to the chest.
Reverse grip pull-ups.
All types of vertical block rods.

Vertical presses

Standing dumbbell press.
Barbell press or overhead Smith.
Barbell press or Smith press in front of you.
Arnold press.
Dumbbell raises to the sides.
Barbell row to the chin.
Front swings.

Horizontal rods

Horizontal block row with a narrow and wide grip (rear delta).
Bent-over barbell row.
Bent-over dumbbell rows.
Row of one dumbbell in support.
Lever rod.
T-bar.
Pull-ups on a low bar or with TRX.

Of course, it would be correct if at the end of the blocks you add isolating exercises for the biceps, triceps and lower legs, so look at your well-being and muscle development.

Triceps

Triceps in the upper block of the crossover.
Extension of arms with dumbbells from behind the head.
One-arm dumbbell extension from behind the head.
Extension of the crossover block from behind the head.
Bent over arm extension with dumbbells.
French press.

Biceps

Curling arms with a barbell with various grips.
Curling arms with dumbbells - together or alternately.
Curling arms with dumbbells in supination.
Hammer.
Concentrated dumbbell lift.
Bending arms from the lower block of the crossover.
Bending arms in the simulator.

Shin

Shin in a sitting machine.
Donkey.
Calf raise in Smith.
Calf raise with dumbbells on one leg.

Press

Crunches on the floor – full and short.
Crunches on a bench and a Roman chair.
Lying leg raises.
Hanging leg raises - on uneven bars or a crossbar.
Bike.
Diagonal twists in all variations.
Crunches in a block machine.
"Prayer" in a crossover.

At the end of the workout, you can do ten minutes of cardio to cool down and be sure to stretch all the muscles of the body after the exercise.

Fullbody training for girls who already have strength training

If you have already gone to the gym before, but gave up training for some period, or before you started exercising in the gym, you attended dancing, aerobics, did shaping at home, simply led a sporty lifestyle, swam in the pool, then a similar program that described below will suit you.

This full body workout for women is built on the principle of working the entire body in one training session. super series is used in comparison with the previously described program

Super series are exercises in which there is no rest between sets. For example, after you have done a dumbbell press from a lying position (angle 35 degrees), immediately begin to do horizontal block rows to the press. Then – vertical pull behind the head or to the chest. Only after completing this series can you rest for 1 minute or one and a half.

Then - again a repeat of the super series.

What you should always remember

Fullbody training for girls does not provide any guarantees for improving your figure or quickly burning excess fat if:

you train poorly - then there will definitely be no result, and the point here is not that this is a fullbody, and not, for example, split training;
the training plan is drawn up according to a universal scheme, and not taking into account specific features;
A properly prepared training plan is not 100% implemented.

There is also a point of view according to which our muscles are created as a single “mechanism”, and therefore they must move as a single whole. If you isolate certain muscle groups and load them, but not others, then you may encounter general weakness of your entire body, even if everything is fine in some other places.

Fullbody for girls is a win-win option, even if you have never worked out. The general level of physical fitness will improve, and it is not at all necessary to immediately load yourself. And if you follow the training plan with consistency, then progress will go faster.

Full body workout

Now that you're itching to get started, it's time to take a look at an example of a full-body circuit HIIT workout you can squeeze into your busy schedule. You'll be doing 3 to 5 circuits, and you'll be doing 12 to 15 reps per set for the next five exercises. Do the exercises one after another with little or no rest. Gather everything you might need in one place so that moving on to the next exercise takes minimal time.

Want to increase the difficulty level? Try adding jumping jacks, speed skating, jumping lunges, or jumping squats between sets to raise your heart rate and increase the aerobic component of this workout. In the future, this will save you from having to walk on a treadmill. So, an intense and short workout All-in-one!

Squats with weights

Nothing beats squats! From sumo or close-stance squats to front, classic, and pause squats, squats are a killer lower-body exercise that targets all of the large muscle groups in the legs. You'll get the most out of your efforts!

Squats with weights

Let's do this

Holding a plate, kettlebell or medicine ball at chest level, take a standing position with your feet shoulder-width apart.
Squat as if you were lowering yourself into a chair, resting on your heels. Don't let your knees extend beyond your toes.
Pause for a second at the bottom point, and then rise to the starting position. Squeeze your gluteal muscles at the top.

Operating:

quadriceps, glutes, hamstrings, core muscles and biceps brachii.

Bench push-ups

You can easily incorporate this movement into any workout. If you're working out at home, use a chair or any low enough surface to burn your triceps with this exercise. Let's be honest, no one likes flabby arms!

Bench push-ups

Let's do this

Lean against a chair or weight bench with your legs forward.
Keeping your elbows close to your body, slowly lower yourself down and return to the starting position. Modify the exercise by bending your knees to make it easier, or place a plate on them to increase the load.

Operating:

triceps.

Alternating lunges with a barbell

When it comes to training your butt, this is my personal favorite. Walking lunges are also good, but only if you have the necessary headspace. The beauty of lunges is that you can change the position of your legs depending on which muscles you are targeting.

An extremely wide step forward targets the glutes, but a short step with a 90-degree angle in the front leg recruits the quads to a greater extent. Want to feel the burn? Do three pulsating thrusts at the bottom of the movement to burn through the muscle with each rep.

Alternating lunges with a barbell

Let's do this

Take a standing position with a barbell on your shoulders.
Step forward, maintaining a 90-degree angle at the knee joint of your front leg. Don't let your knee go beyond your big toes when you step back and change legs.

Operating:

quadriceps, hamstrings, glutes, core muscles.

Side plank push-ups

Many of us forget the power of simple bodyweight movements and neglect our core muscles. This exercise combines the best of both worlds and ensures that nothing is left behind!

Side plank push-ups

Let's do this

Take the starting position for push-ups from the floor and push up into a plank position.
Raise your right arm to the side and rotate your entire body so that your arm is pointing upward.
Pause and return to the starting position. Repeat on the other side.

Operating:

chest, triceps, shoulders, torso muscles.

Alternating curtsy lunges with a pancake in bent arms

While regular lunges work the gluteus maximus, this movement targets the outer and upper glutes, or abductors. Training the buttocks from all angles allows you to create a very beautiful “fifth point”!

Alternating curtsy lunges with a pancake in bent arms

Let's do this

While standing, hold the plate in front of you. Your arms should be bent, as in biceps curls.
Step back and to the side as if curtseying; Do not straighten your arms; keep them bent throughout the entire exercise, even when you change legs.
Make sure that the knee and ankle joints of the front leg remain in line.

Operating:

brachii, abductors, quads, glutes, and core muscles.