Basic exercises in the gym for girls on all muscle groups, weight loss

The gym is rightfully considered one of the fastest ways to radically change your appearance, improving your own health and fitness. It is basic exercises that can help in this matter best.

In order to get the result, while avoiding overtraining and injuries, you need to know the technique and sequence of exercises, as well as correctly draw up a fitness program.

The basics of training in the gym for girls. How to make a program

Due to physiological characteristics, training women in the gym is different from training men. Girls are genetically more resilient, with less muscle mass. In this case, for girls, it is the basic exercises that bring maximum benefits.

The muscle mass of girls in themselves is less active, and the accumulation of fat occurs more intensively under the influence of female hormones – estrogen and progesterone. The distribution of fat and muscle mass also varies – in girls, legs and buttocks are favorite places for fat accumulation. They are also the strongest.

Therefore, making no emphasis on their training, using basic exercises, you can achieve a quick and impressive result in training.

The first step is to draw up a detailed fitness program that takes into account the individual parameters of a woman:

• weight;
• height;
• age;
• the presence of individual contraindications;
• hormonal activity (regularity of the monthly cycle, the onset of menopause);
• anthropometric parameters of the body (waist, arms, hips);
• the ratio of fat and muscle mass in the body.

Weekly Muscle Gain Outline

Basic exercises in the gym are the most effective way to increase muscle volumes in girls and men. Thanks to them, strength and endurance develop, while the maximum hormonal response is observed, which allows you to achieve tangible progress in a short time.

The most effective in this case are split training:

Monday – back training		Wednesday – lower torso		Friday – chest muscle training
Stanovoy	3 time. 11-13r.	Weight Squats	3 – 4 time. 11 – 14 time.	Bench press	3 time. 21 – 15 time.
Block thrust	3 time. 12 – 15 time.	Vertical bench press in Smith	3 time. 11 – 12 time.	Incline Bench Dumbbell Bench Press	3 time. 11-15r.
Traction to the belt in the simulator	3 time. 9 – 11 time.	Lunges on the spot	1 – 2 time. 11 – 13 time.	Side Dumbbell Wiring	2 – 3 time. 14-16r.

What training is better for losing weight girls

All the variety of different sports is conditionally divided into two groups. These are weight-bearing exercises that increase muscle volume and cardio, increase stamina. With seemingly completely different approaches, these two types of exercises, performed together, ideally complement each other, being the perfect combination for weight loss.

Circular training

Circular workouts, combined with the right diet, are a recognized method for weight loss as quickly as possible. For carrying out circular training, only your own weight is sufficient, and the presence of dumbbells, barbells and other weights will greatly diversify and increase the effectiveness of such training.

The simplest circular workout for weight loss without the use of additional equipment:

• 20 squats
• 10 push ups;
• 20 lunges (10 on each leg);
• 15 seconds stand in the “bar” position;
• 30 jumps in place;
• Rest 1 min, repeat 3 times.

Fitness program

The training program is created with the participation of a fitness trainer, nutritionist or sports doctor.

The fitness program includes:

• total duration of the training cycle;
• number of workouts in the gym;
• independent training at home;
• a detailed description of training for each day – approaches, weight, reps;
• recreation.

Fat Burning Complex

Most qualified specialists prescribe a combination of strength training and cardio as a fat-burning complex, supplementing it with a calorie-deficient diet.

Power load

Strength loads help increase muscle mass, thereby speeding up the metabolic rate. By themselves, power loads do not consume many calories, but the fat-burning effect after them continues even after a day, and the food received after such training will be used by the body to replenish muscle reserves, and not to store in fat.

Cardio training

Cardio training, such as running on a treadmill, a bicycle, an ellipsoid trainer, group aerobics classes or dancing, allows you to lose the maximum number of calories per unit time. However, this effect ends immediately after the end of the lesson.

Split training

The development of the body in parts for one training session is inferior in the effectiveness of full-body exercises. The energy and calories spent on a split workout are less than when using the whole body. This type of training is suitable for increasing muscle volume, adding additional variety to the training process.

How to make a weight loss program

Men with more developed muscles, due to a genetic factor, should concentrate on working out the torso. For girls, maximum emphasis should be placed on training the hips and buttocks.

Warm up

Any workout should begin with a warm-up, and its load should be quite noticeable.

The classic version of the warm-up before working in the hall:

• joint gymnastics;
• 3 minutes of jumping rope;
• 2 minutes running on the spot;
• 20 squats
• 5 lunges;
• 12 push ups;
• 10 swing back leg.

Basic exercises on leg simulators

Basic exercises in the gym maximize the production of growth hormones, and stimulate the process of losing weight. In men, testosterone production increases and blood circulation in t
he pelvic organs improves.

For the legs, the classic base is:

• bench press with legs;
• squats in Smith;
• front squats with a barbell;
• hack squats.

Torso Exercises

When losing weight, you should use all the variety of exercises that allows you to alternate the load and thereby not bring to overtraining.

The most effective choice will be the following complex:

• deadlift;
• bench press on a horizontal bench;
• dumbbell thrust;
• vertical pull of a cable;
• block pull sitting.

Abdominal and lateral fat burning exercises

The most popular activities for reducing the abdomen and sides are twisting.

There are several types of twists:

• on the mat, lying down;
• on honey more;
• on the stops with the rise of the lower body;
• with hips on a bench;
• on the simulator.

Rules for warming up before training

During warm-up, all large joints and tendons should work. The main indicator of a properly performed warm-up is the appearance of sweat. Do not neglect the warm-up even when the experience of fitness has been going on for decades. Without proper warm-up, injuries can occur when performing the simplest exercises.

Training program for women in the gym on Monday

After a two-day weekend break, at the very beginning of the week, you should focus on large weights and the most energy-intensive exercises.

Leg Press in a Frame

The leg press sitting in the frame is an excellent replacement for classic squats with a barbell, in case there are medical contraindications for squats, such as herniated discs or venous diseases. The main muscles involved are: quadriceps, semi-tendon and semi-transverse, biceps, gluteus maximus.

Order of execution:

1. The pelvis and lower back are pressed. Legs are parallel, spread to shoulder level.
2. On the exhale, straighten the knees without blocking them, while maintaining a slight bend.
3. Grasp handles, remove locking stop.
4. Weight drops on inspiration. The back and tailbone do not come off.
5. With an exhale, perform a bench press without bringing your legs together.

It is performed 12 – 18 time. In 2-3 approaches.

Vertical bench press in Smith

The main muscles involved: the maximum load of the quadriceps femoris, semi-tendon and semi-transverse, biceps, gluteus maximus.

Order of execution:

1. The bar is located half a foot from the laid mat. The legs are bent at the knees, spaced shoulder-width apart, located on the same plane with the bar.
2. With the power of the legs, the bar is pushed up. Knees do not bend to the end.
3. After a slight delay at the upper point, the weight gradually drops down, while making a smooth breath.

It is recommended to do up to 3 sets of 14-18 repetitions.

Twisting on an incline bench

Flexion and twisting are contraindicated in the presence of intervertebral hernias or other problems with the lumbar. The main muscles involved: the rectus and obliques.

Order of execution:

1. From an upright position with tightly fixed legs, you should lean as far back as possible, relaxing the neck area.
2. Hands are crossed on the chest or are behind the head, but do not pull it.
3. Slow controlled twisting is performed in the direction in front of you, without raising the body up.

Up to 5 time., 30 repetitions.

Horizontal traction

The main muscles involved: trapezius, latissimus.

Order of execution:

1. The legs are slightly bent at the knees, sitting with a straight back and holding on to the handle, making a smooth breath, bring the shoulder girdle back, pulling the handle to the waist, while straightening the back as much as possible and feeding the chest forward.
2. Half a second delay with maximum muscle contraction.
3. Smooth controlled return with a breath.

Up to 3 sets and 15 times are recommended.

Vertical cable pull

The main muscles involved: the broadest, rhomboid

Order of execution:

1. From a sitting position with the legs fixed by the roller, holding the handle with a wide grip, gently lower the handle to a level slightly below the chin, making a deep exhalation.
2. In this case, the chest is fed forward as much as possible, and the shoulders are retracted as far back as possible.
3. Slowly return to starting position with a deep breath.

It is recommended from two to 3 approaches, 10-15 times.

Dumbbell Pullover

The main muscles involved: latissimus, pectoralis major, triceps.

Order of execution:

1. It is necessary to lie with the upper back on the edge of the bench, the head should hang freely. Arms bent at the elbows, holding the dumbbell with thumbs down, lead behind the head. The body and hips are on the same line, parallel to the floor.
2. Taking a deep breath, bent arms fall as low as possible.
3. When exhaling, you should raise your hands while you feel tension. If the voltage disappears, then it is necessary to reduce the amplitude.

It is recommended from two to 3 approaches, 10-15 times.

Squats

Basic exercises in the gym necessarily imply a classic squat, performed with a barbell and used both to increase muscle volume and to reduce weight. Improving the blood circulation of the pelvic organs, squats help maintain good health in men and women.

The main contraindications are problems with joints, bones and spine (hernia, joint instability, arthritis) and vein diseases (thrombophlebitis, varicose veins).

The main muscles involved:

• quadriceps;
• semi-transverse;
• semi-tendon;
• two-headed;
• middle buttock;
• large buttock;
• straight back, press.

Order of execution:

1. The vulture lies on the shoulder blades, at the level of the clavicle, while it does not press on the neck. The shoulder blades are flattened, palms hold the bar slightly wider than the shoulders. The gaze is directed upwards. Knees slightly bent, not blocked. There is a deflection in the lumbar, the feet are slightly divorced, shoulder width apart.
2. Without changing the direction of the gaze, keeping the deflection in the lum
   bar, taking a smooth breath, take it back, while being careful not to bring the legs down.
3. Due to the abduction of the pelvis, the knees bend to a level of 90 degrees, without leaving the foot line.
4. Heels pressed to the floor, there should be no load on the toe.
5. Having descended to the lower position, on the exhale, a controlled smooth rise to the initial position is made.

It is recommended from two to 3 approaches, 10-15 times.

Training program for girls on Wednesday

Wednesday is the day when the load level should allow to recover effectively before the Friday workout, so the exercises on this day should not be overly complicated and the weights too heavy.

Dumbbell Lunges

The main muscles involved: the gluteus maximus, the quadriceps.

Order of execution:

1. When you inhale, you take a step forward, the fulcrum is the heel. In this case, the body should be as straight as possible.
2. The leg bends at the knee, while the knee should not go beyond the line of the foot. The bottom point of the amplitude is the angle between the thigh and lower leg – 90 degrees.
3. On exhalation, a controlled return to the starting position is made. In this case, the fulcrum of the front leg is the heel.

Performs 3 approaches, alternating legs, 12 repetitions per leg.

Bench press

Basic exercises in bodybuilding, fitness, powerlifting and even playing sports are not in vain paid so much attention. The bench press is rightfully considered one of the most important for improving the fitness of athletes of all stripes. Each gym has special benches for this exercise.

There are a lot of options for their execution – these can be benches with a slope, direct, reverse or simple simulators. The main muscles involved: the pectoralis major, the key-brachial, the front dentate, the triceps of the shoulder.

Order of execution:

1. The bar should be in the same plane with the head, at eye level. Grip – wide, at double shoulder width, elbows slightly bent.
2. Taking a deep breath, in a slow, controlled movement, the bar drops to the level of the chest, slightly above the solar plexus, touching it.
3. The elbows are spread apart, the shoulders should be almost perpendicular to the body.
4. At the lower point of the amplitude, the rod is delayed for half a second, after which, on exhalation, without sudden movements, it returns to its original position.

Performs 3 approaches, 12 repetitions each.

Front Squat Weights

Basic exercises in the gym, in addition to classic squats, also include frontal ones, in which the emphasis of the load shifts more strongly to the quadriceps. Girls need to remember that excessive stress on the front of the thigh (quadriceps) leads to excessive hypertrophy, which can adversely affect the appearance of the legs.

The main muscles involved: the quadriceps, inner thigh, outer surface, biceps, gluteus maximus. The order of execution is similar to classic squats. The barbell is located on the collarbone and shoulders. The arms and elbows are parallel, and the hands are turned under the bar so that the palms look up. Performs 3 sets of 15 repetitions.

Leg reduction

The reduction of legs on the simulator has a positive effect on blood circulation in the pelvic organs, which can prevent the development of relevant diseases in both men and women. The main muscles involved are: the inner thigh or adductors.

Order of execution:

1. On exhalation, the legs are reduced almost completely.
2. In the position of maximum amplitude, it is necessary to linger for 0.5 seconds, maximally tensing the muscles of the inner surface of the thigh.
3. With a smooth controlled movement on inhalation, the legs are bred to a position in which the load continues to be felt.

Performs 5 approaches, 20-25 repetitions.

Work on the block

The block simulator allows you to perform a wide variety of exercises, which are an excellent final approach after the main work base. In this case, beginners should contact a qualified trainer to control the equipment, because in block simulators there are no auxiliary guiding elements typical of conventional simulators.

One of the most common and popular exercises on the block is the extension of the arms on the upper block while standing. The main muscles involved: the triceps of the shoulder

Order of execution:

1. With a straight back, putting one leg slightly forward, holding the block handle with palms down and keeping your elbows parallel to the body, press them to the body.
2. On exhalation, in a controlled light movement, without tearing the elbows from the body, the arms extend in the elbow joint. At the same time, at the point of maximum amplitude, the elbows are not blocked, they remain slightly bent.
3. On inspiration, the hands return to their original position.

Performs 5 approaches, 20-25 repetitions.

Stretching

After power loads, which can reduce the amplitude of movement of the joints, it is advisable to add a complex aimed at stretching the tendons:

1. Pose of the “child”: hands are stretched forward, touch the palms of the floor, the body lies on his knees, the buttocks lie on the heels.
2. Pose “dog face down”: standing on all fours, raise the pelvis up and back as much as possible. In this case, the head – neck – back form a straight line.

Stretching legs, buttocks:

• bending to the feet while standing, not bending in the lower back;
• bending to the feet while sitting, with the chest moving forward, the back in the lumbar spine straight;
• twine longitudinal and transverse.

Each exercise should be performed for 30 seconds.

Friday’s training program for girls

Ahead – two days of rest, and from training on Wednesday the body should already have recovered. On this day, you should add more different exercises, reducing the number of approaches in them in order to work out the maximum number of muscle fibers.

Squats

The main muscles involved: the quadriceps, inner thigh, outer surface, biceps, gluteus maximus. The procedure is similar to squatting with a barbell. Performs 3 sets of 50 repetitions.

Lunges with dumbbells in hands

The technique is described earlier. Performs 3 sets of 15 repetitions for each leg.

One-handed dumbbell pull

The main muscles involved: the broadest, trapezoid, posterior deltoid bundle.

Order of execution:

1. The fulcrum on the bench is the knee and arm. The back is straight
   , the pelvis is laid back, maintaining a deflection in the lumbar, the other arm is straightened, holding a dumbbell.
2. Making a smooth exhalation, the dumbbell is pulled to the hip with the elbow up.
3. At the top point of the amplitude, it is necessary to reduce the scapula while maintaining a straight position of the back and linger for 0.5 seconds.
4. In a controlled movement, avoiding jerking, the dumbbell lowers to its original position on inspiration.

Performs 3 sets of 12 repetitions.

Pull-ups

Pullups are a classic exercise that develops grip, back muscles, forearms, arms. The ability to pull up determines the overall training of the body. The main muscles involved: the broadest.

Order of execution:

1. Standard grip – straight, wide.
2. In order to maximize the use of the back, and not the arms, when pulling up, you should concentrate on the movement of the elbows down, which should be pulled apart. The body and legs should not be involved in the process.
3. Breast is fed forward. Pulling is performed until the crossbar does not reach the level of the chin.
4. Exhaling smoothly, you should slowly lower, straightening your arms.

Performs 3 sets of 5 reps.

Incline bench press

The execution order is similar to a bench press. In this case, the emphasis of the load is shifted to the upper part of the pectoral muscles. Performs 3 sets of 12 repetitions.

Belt pull

The main muscles involved: the broadest, trapezoid, rhomboid.

Order of execution:

1. Keeping a natural deflection in the lumbar, slightly bending the knees, you should put the pelvis back, tilting the body forward. The shoulder blades should be reduced and the upper back should be strained as much as possible. Hands hold the bar with a reverse grip.
2. On exhalation in a controlled movement, raising the elbows up, the bar rises parallel to the hips to the level of the abdomen.
3. Raising the bar, it is necessary to reduce the shoulder blades even more and stay in this position for half a second.
4. On inspiration, a smooth return to the starting position occurs.

3 sets of 10 repetitions are performed.

Narrow grip block to chest

Similar to the pull of a vertical block. With this design, the emphasis of the load is shifted to the middle part of the broadest muscles. Performs 1 approach for 12 repetitions.

Plie squats with dumbbells

The main muscles involved: the quadriceps, inner thigh (maximum load), outer surface, biceps, gluteus.

Order of execution:

1. The legs are spread as wide as possible, the feet are maximally deployed to the sides. The body is straightened, maintaining a deflection in the lumbar. Knees are not blocked, slightly bent. The dumbbell is held with both hands in front of you. The gaze is directed upwards.
2. On inspiration, the pelvis should be taken as far back as possible without bending in the lumbar, but by bending the torso in the hip joint. All the load is distributed on the heels.
3. It should be lowered to a level below the parallel to the floor.
4. On inspiration in a controlled movement should return to its original position.

Up to 3 sets of 15 repetitions are performed.

Squats on one leg (in the “scissors”) with a barbell

The execution order is similar to the classic lunges. The difference is that in this case, lunges are performed in place, without taking a step and without changing legs.

1. On inspiration, the knee of the hind leg slightly touches the floor.
2. On exhalation, the knee of the hind leg should be straightened, due to the tension of the muscles of the anterior thigh.

1 set of 10 reps per leg is performed.

Press book

The main muscles involved: the rectus and oblique abdomen.

Order of execution:

1. Lying with straightened arms behind your head and straight legs, exhaling smoothly, you should raise your arms and legs towards each other.
2. Exhaling smoothly, return to the starting position.

3 sets of 10 repetitions are performed.

Deadlift

Deadlifts, along with squats and bench presses, are a fundamental basic exercise performed in the gym, allowing you to use up to 75% of the muscles of the whole body at a time.

Being highly effective, it can also be extremely traumatic, requiring a very good technique. It is advisable for beginners to have an insurance assistant. The main muscles involved: trapezium, latissimus, buttock quadriceps, straight back, inner and outer legs, biceps femoris

Order of execution:

1. The legs are shoulder-width apart, and the socks protrude beyond the bar. The back is straightened, the gaze is directed upwards, the shoulder blades are reduced. The legs are slightly bent. The bar is held by a direct grip, slightly wider than the shoulders.
2. Exhaling smoothly, without sudden movements, the bar is lifted due to extension in the hip joint and knees. The lumbar deflection should be maintained, keeping the back straight. The load is distributed on the heels.
3. Raising the bar, you should reduce the shoulder blades, linger for half a second.
4. On inspiration, you should begin to gradually lower the bar to its original position.

3 sets of 10 repetitions are performed.

Bench Squats

The technique of execution is completely similar to the usual lunges with dumbbells, with the only difference being that the back leg is placed on the bench, thereby emphasizing the load is more shifted to the gluteal muscles. 1 set of 10 reps per leg is performed.

The pull of the lower block to the belt sitting with a narrow grip

Similar to the pull of a horizontal block. With this design, the emphasis of the load is shifted to the middle part of the broadest muscles. Performs 1 approach for 12 repetitions.

Dumbbell Bench Press

The technique is similar to the classic bench press. The work of the hands separately allows you to use muscle stabilizers more strongly. This exercise also allows you to increase the stretching of the pectoralis major muscle at the lower point of the amplitude. 2 sets of 12 repetitions are performed.

Dumbbell Wiring

The main muscles involved: pectoralis major muscle, triceps.

Order of execution:

1. The exercise is performed lying on a bench, holding dumbbells parallel to each
   other above the upper point of the chest, slightly bending the elbows and sending them to the sides.
2. Taking a smooth breath, you should spread your arms to the sides, while not changing the position of the elbows and not bending them. The chest is fed up.
3. With exhalation, a controlled return to the starting position occurs.

2 sets of 10 repetitions are performed.

It should be remembered that the implementation of basic exercises involves the maximum amount of muscle fibers and strength. Work in the gym should be organized in such a way as to start with more difficult exercises, and end with simpler ones.

Author: Semenkov Andrey

Video of various training programs in the gym for girls

Training program for entry-level training:

A set of exercises for the average level of load: