You can make a figure bold and fit if you constantly work on it. For sports to be effective, you should draw up a suitable training plan. For girls, it is made taking into account the state of health, endurance, goals.
It also takes into account where the classes will be held: in the gym or at home. When practicing in a gym, it is advisable to use sports equipment, as it helps to more quickly achieve the goal: losing weight or building muscle.
- How to make a training program
- What exercises are suitable for warming up
- Features of the exercises in the first classes
- Weight Loss Workout Program
- Muscle Gain Exercise Program
- Keep fit
- Circular workout cycle
- Split program
- Cardio Fat Burner
- Back exercises
- Abdominal training
- Leg exercises
- What are supersets
- When to change exercises and add new ones
- When will the result
- Workouts and the menstrual cycle
- Proper nutrition
- Workout Plan Video
How to make a training program
The physical condition of each person is unique, so when choosing exercises, weight, number of repetitions, it is important to take into account its features in an individual plan. As a basis, you can use an already compiled program, which is universal. But before that, you should slightly adjust it (the number of repetitions, a break, etc.).
The lesson plan is compiled taking into account the following:
- The training plan for the girl is determined based on the desired result. After determining the goals and objectives, the selection of a set of movements is carried out. The desired result determines the ratio of strength and cardio exercises in the plan. If the main goal is to eliminate excess weight, then you should devote more time to cardio, reducing strength training. When the main goal is a relief body, on the contrary – more attention should be paid to strength exercises in the gym.
- The state of health and endurance. Some girls are physically weaker than average, but this can be fixed. However, you can not immediately overload the body, the load should be increased gradually. At first, it is recommended to make a plan for only 1 week and then gradually change it, each time including several difficult exercises. At first, it is important to work out the correct execution, in connection with which a small number of repetitions is set for beginners. Over time, the number of repetitions should become larger, and the number of approaches reduced.
- The time required by the body to replenish the expended forces and restore damaged tissues. It is important to take a break between classes – 2 days. Even experienced athletes do only 3-4 times in 7 days, and leave the rest days to recover. However, active recovery with moderate stress is expected.
During training, it is important to perform both strength exercises and cardio. Since the result can be achieved only with their combination, beginners should start with a small load and slowly increase it. The plan should include stretching and warming up. You can make a plan yourself or just edit an existing program. The main thing is that it brings results.
The prospects of training are determined by the recommendation of the coach or on their own, taking into account physical well-being. If the classes do not bring effect after a month of training, you should choose an alternative option.
What exercises are suitable for warming up
The training plan in the gym for girls contains warm-up and stretching muscle sets. Warm-up sets warm up and prepare muscles for the main unit, which reduces the risk of injuries (stretch marks, ligament rupture). These components of the training should be short so as not to tire the body – it is enough to allocate 15-20 minutes for them.
Suitable for warming up:
- Circular head movements and bends to the sides.
- The body tilts to the sides.
- Mill.
The gym workout plan for girls includes a workout. This includes a list of many exercises. - Turns of the body with a breeding of hands.
- Brush rotation.
- Mahi hands.
- Squats
- Jumping or jumping rope.
- Run.
These exercises will prepare the entire human body, their order may vary.
The number of repetitions is also determined independently. Warming up should be short and not exhausting.
Features of the exercises in the first classes
Novice athletes make many mistakes, especially in their first classes.
In the early days of classes should:
- Work out each exercise carefully. It is important to remember that quality is much more important than quantity. Since an incorrectly done exercise not only does not lead to the desired result, it also becomes a cause of injury.
- Do not overload. An overworked person is more difficult to recover. Therefore, beginners should do 12 repetitions of each exercise.
- Observe safety precautions, especially with fitness equipment.
- Do the exercise in several approaches, recovering in breaks.
- Follow the plan without changing the exercises as you wish.
Weight Loss Workout Program
The training plan in the gym for girls depends on the level of their physical fitness. If the body is not yet prepared, then it is necessary to use lighter exercises that do not so much wear out.
Training program for beginners:
| Day | Exercise | Number of repetitions, time |
| Monday |
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| Wednesday |
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| Saturday |
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Beginners should do all exercises in 3-4 approaches. It is important not to forget to pre-warm your muscles.
The plan for experienced people differs from what is intended for beginners, in that it contains more complex exercises, and it also provides for a significant number of repetitions, and more weight is used.
Lesson plan for physically prepared girls:
| Day | Exercise | Number of repetitions, time |
| Monday |
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| Wednesday |
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| Saturday |
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Exercises should be carried out in 3 sets. Before and after training, warm-up and stretch sets must be performed. The programs presented are suitable for many girls. They are aimed at burning fat, and to give relief. Any of the exercises listed above can be replaced by a similar one.
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Muscle Gain Exercise Program
Exercises that contribute to the development of muscles are necessary not only for men, women are useful for the formation of a sculptured figure. The plan aimed at the development of muscles is almost the same for people who have just come to sports, and for those who have been doing it for a long time. It differs only in the number of repetitions and the weight of the weighting agents.
A pland to stimulate muscle growth looks like this:
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Monday: bench press, deadlift, block pull behind the head, pull-ups.
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Wednesday: squats, lunges, alternate legs, butterfly.
- Friday: bench press, deadlift, lifting the bar with biceps, squats with weighting, divorce dumbbells.
The number of repetitions for physically unprepared people should not exceed 12 times for 3 approaches. More experienced athletes need to do each exercise 20-25 times in 3-4 approaches. When working with sports equipment, beginners should carry out all exercises under supervision and pay special attention to safety measures.
Keep fit
Even girls with a good figure, it is important to constantly support her and perform physical exercises. But the plan in this option is much simpler, training does not require a lot of time and effort.
The plan includes the following exercises:
- Run.
- Set for a flat abdomen (lateral and cross twists, with an expander, a bicycle).
- Squats with a barbell (dumbbells).
- Bench press on a horizontal surface.
- Lunges.
- Strap.
- Lifting legs with a simulator.
- Butterfly.
- Mill.
- Jumping in place.
Training should consist of 6-7 exercises, which were listed above. The program should be changed monthly. Each exercise must be done 20 time., For several approaches. Classes should be held several times in 7 days.
Circular workout cycle
A gym workout plan for girls can be cyclical. Such a training helps to lose weight more actively, while maintaining the relief and fit, increase muscle and increase body stamina. Also, such training saves time.
The difference between a circular set and an ordinary one is that:
- The component sets are completed in a short time, immediately after each other.
- The entire workout includes just a few breaks.
- Break times are much shorter than during a regular workout.
Such training is suitable only for experienced athletes, as the speed of execution should not affect the quality of the exercises performed. The circular cycle is not suitable for g
irls with poor health, because it creates a big load on the heart and other organs.
Split program
The split program is aimed specifically at increasing the volume of muscle tissue. Training under this program provides for the alternate pumping of individual sections, as over time the human body gets used to training. It is impossible to work out all areas and all muscles at once in one day.
The split program provides the following training order: 1 day only leg muscles, abs and shoulders are active (lunges with weight, leg bends to the side). In 2 lessons they work – chest and triceps (pulling up, block pulling, push-ups). On the last day – back muscles (traction in an upright stance, traction of dumbbells, butterfly).
Novice athletes are not recommended to use this plan, as their body is not prepared for such a load.
Cardio Fat Burner
If the main goal of playing sports for a girl is burning fat, then you should choose cardio workouts. Cardio is also good for health, especially for the heart and blood vessels. However, such training is not recommended for those who want to build muscle, as muscle tissue is split along with fat.
The most effective cardio exercises are:
- Run.
- Cycling.
- Swimming.
- Rowing.
- Jumping rope.
When cardio training is more important than intensity, rather than lead time, so 45 minutes at high intensity are enough for effective weight loss.
Back exercises
The training plan in the gym for girls, at the insistence of experienced trainers, should include several sets of movements that involve the muscles of the back.
The best of them:
- Pulling up.
- Draft (deadlift).
- Strap.
- Lunges.
- Bridge.
- Thrust (lower block).
One of these exercises should be included in any training program. These sets of movements will help to avoid many back problems and keep your posture.
Abdominal training
The most effective abdominal exercises are:
- Twisting.
- Scissors and a bike.
- Strap.
- Woodcutter.
- Crossover
These exercises allow you to work out all the muscle components of the press, including the upper and oblique muscles.
Leg exercises
Without the pumped muscles of the legs and buttocks, a harmonious figure cannot be achieved.
The best exercises for these parts of the body are:
- Squats with a barbell, dumbbells.
- Hack Squats.
- Lunges with weighting.
- Climbing toes.
- Draft (deadlift).
What are supersets
Superset is a workout that includes a block of movements performed without rest. Moreover, these are exercises for one muscle group or for antagonist muscles (performing different tasks, but located on the same site).
This type of exercise allows you to increase muscle volume at a faster pace without overloading the body. In classes on the technique of supersets, the main thing is the number of repetitions, and not the weight.
When to change exercises and add new ones
During training, the human body adapts to the load and reacts to it more weakly, so sometimes you need to exclude some sets of movements from the training program or change the entire program.
You need to add and exclude exercises when:
- a new task was set;
- lifestyle has changed, in particular physical activity has increased or decreased;
- there is no result from exercise;
- there were health problems that prevented some exercises from being performed.
To say exactly when it is necessary to change exercises and the program is impossible.
When will the result
When there will be a result from training, it depends on the goal, individual characteristics of the body, compliance with all requirements and rules, as well as on the intensity of classes. For most people, the result appears after a month of constant training.
Workouts and the menstrual cycle
Girls during critical days may feel bad (stomach ache, weakness is observed, in some, the temperature rises). With such symptoms, it is recommended to abandon training for this time, since there will be no benefit from classes in this state, and complications are possible.
Girls who have these days go painlessly can continue to train further. However, exercises that involve active work in the pelvic area should be discarded.
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Proper nutrition
Training will not be effective without following, if not dieting, then at least the principles of proper nutrition. This is the foundation of both weight loss and weight gain.
Proper nutrition involves:
- Refusal of sweets, pastries, fried and canned. It is necessary to reduce the amount of salt and fat consumed, carbonated and alcoholic beverages.
- The use of large quantities of fresh vegetables and fruits is recommended.
- The menu should mainly consist of seafood, lean meat and cereals.
- The use of pure water in a significant amount is recommended.
- Servings should be made small, so eat more often.
Sport transforms a person externally and contributes to better health. A training plan for girls is drawn up on an individual basis, since occupations in the gym according to an inappropriate plan will not give the desired effect. A training program can be drawn up with the inclusion of cardio loads, super sets in its composition. For athletes with experience, split programs are offered.
Workout Plan Video
Training program for beginners:
