Workouts for girls for health and weight loss at home. Fat burning, on relief, hips and buttocks

Sometimes it is easier to establish proper nutrition and get rid of harmful gastronomic addictions than to begin systematic classes in a sports club. There are many reasons for this: lack of time, tense financial situation, excessive shyness.

An alternative to a gym room for girls can be training at home. The training program and the best set of exercises will help burn fat, make the figure fit.

How to conduct training at home – conditions

Fitness at home will bring the desired result if some conditions are met:

• Duration of training not less than 45 minutes;
• Classes 3-4 times a week (every other day);
• Proper exercise. It is important to carefully watch video tutorials and hone the technique. Otherwise, injuries (sprains, joint pain) are possible;
• Inclusion of cardio exercises in the training. This will increase the stamina of the body, will allow you to burn calories better. Such exercises can be fast running on the spot, jumping rope, regular jumping, dancing to rhythmic music;
• Mandatory power loads. The effectiveness of home training is higher if the program includes lunges, push-ups, twisting, squats. Such exercises will strengthen the muscles. Over time, it will be necessary to alternate cardio and power loads;

For training to be effective, you need to adhere to certain rules:

• start classes in 1.5 – 2 hours after eating and no later than 2 hours before bedtime;
• a warm-up should precede every workout;
• during the exercise you need to breathe correctly: inhale with your nose when moving down, exhale with your mouth when moving up, and do not hold your breath;
• at the end of the training, perform muscle stretching.

The benefits and disadvantages of home workouts

Before deciding to change your body, you need to weigh the pros and cons.

There are several weighty arguments in favor of homework:

• Saving money. A subscription to a fitness club today is not a cheap pleasure, but you need to pay it every month;
• Time saving. When busy at work and at home, it is difficult to find 1.5-2 hours for a trip to the gym and training, especially at rush hour, and at home you can do it at a convenient time;
• Psychological calm. No shyness from the presence of strangers, appearance, lack of skills in performing exercises;
• A variety of workouts . The ability to select exercises in accordance with the level of training, make them varied and lengthy at your discretion;
• Hygiene . There are no unpleasant sensations from wet dumbbells and a mat soaked in sweat, right after a workout you can take a shower.

But there are a few negative points that can nullify all efforts:

• Home furnishings. Home comfort, on the one hand, helps to relax and conduct classes quietly, and on the other, it can cause a negative reaction: not everyone has a spacious enough room for training; nervous neighbors may not like the knock from a jump rope or jumps; loved ones are also able to distract from the exercise;
• Lack of motivation. There is no trainer nearby who would make comments or make him work harder; there is always the temptation to postpone training to tomorrow.

What you need for classes – the necessary equipment

Training for girls at home does not require special equipment. It is impossible to install a large number of simulators in modern apartments: there is not enough space, and not everyone can afford it.

If the goal of a young lady is to lose weight and strengthen her muscles, then this can be achieved with minimal equipment:

• sneakers are required, as it is convenient to carry out exercises in them;
• mat – the back will not be injured on a hard floor;
• Dumbbells – preferably collapsible, to adjust the weight;
• chair – a universal simulator for push-ups, inclinations, twisting, squats;
• horizontal bar – for back training;
• water – to restore fluid loss with sweat.

Training Rules – Motivation

What drives a girl when she decides to work on her body The desire to get rid of problem areas, lose hated pounds, become healthier, more resilient. This is called motivation. During training, it may weaken.

To prevent this from happening, it is worth taking the following steps:

• Do not forget about the ultimate goal. Hang in a prominent place a photograph of yourself in great shape. Or make a list of things that can be worn after losing weight;

• To come up with awards for your small achievements: the volumes decreased by 0’8 inch – you can buy a handbag that you had wanted for a long time;
• Commit the results. To do this, you need to keep a diary where to record the results of periodic measurements, a set of exercises;
• Use a competitive spirit when training with someone in the household or with a girlfriend.

Principles for drawing up a training scheme

If the girl has experience in training in the gym in a group or individually, then it will be simple to draw up a home training program. It’s worth harnessing your memory or using the offers of video fitness lessons.

The training scheme includes several basic steps:

• A clear idea of what should result in the end. This will be the starting point for charting. For weight loss, you need a circular workout or a special program for weight loss. To increase muscle volume and maintain tone – strength exercises.
• Define class days and time. It is important to strictly follow the schedule. Any violation casts back previous efforts.
• Each training session needs to be described in detail: what exercises and in what sequence will be performed, in what quantity and how many approaches. At the end of the week or month to take stock and also record.

  

Training Program – Example

An approximate training program with which all muscle groups are worked out. As a result, the body acquires
harmony and fit.

1. Squats with deep lowering of the pelvis, legs shoulder width apart – 3-4 sets of 15-20 times.
2. Lifting on toes (standing) with 2 legs and each leg separately – 3-4 sets of 15-20 times.
3. Lunges in place forward – 3-4 sets of 15-20 times, to weight the back leg to put on a chair.
4. Push-ups from the floor – 3-4 approaches and as many times as possible, to facilitate push-ups from the knees.
5. Press on the floor (twisting) – 3-4 approaches maximum.

Rest between sets – up to 45 seconds. Training duration – from half an hour to 40 minutes. A day of intense training alternates with a day of rest. This is necessary for muscle recovery. Gradually, the body will get used to these exercises. Replacing them with others can increase productivity.

Girls practicing training at home on Sunday can devote to cardio loads: jogging on the air, cycling, walking long distances, swimming. The task is to spend as much energy as possible or burn fat.

For beginners

This program can be used for any degree of preparation. Girls who start exercising for the first time or after a long break should listen to their well-being:

• be careful with the load on the cardiovascular system;
• perform the exercise fewer times;
• reduce the number of approaches;
• use light dumbbells ( 1 -2 pounds);
• rest more often.

It is important not to miss training days, even if muscle pain is felt.

For intermediate level training

After the implementation of exercises brought to automatism, you should go to the next level. This leads to:

• inclusion of exercises of increased complexity;
• weight gain of dumbbells up to 7 -11 pounds;
• increase in the number of approaches to 3;
• reduction of rest time between sets.

The body will respond with pleasant pain in response to each lesson, which means that everything is going right.

For advanced

Training at home will be much easier for girls in 6 months. You can go to a new level of loads:

• increase the duration of training;
• engage 4 times a week;
• work with dumbbells from 18 -26 pounds;
• give a load on one leg, training the stability of the body;
• to perform exercises at a slow pace;
• increase the number of approaches to 4.

  

Exercise complex

Exercises in the complexes are selected and combined in order to work out a specific muscle group. They have time limits, the frequency of training per week. It all depends on the purpose of the workout. For instance:

A set of exercises for the buttocks.

Purpose: Improving the shape of the muscles of the thighs and buttocks.

Exercises:

1. Squats
2. Lunges forward, alternately with each foot.
3. Swing one foot forward, alternately with each foot.
4. Mahi, lying on his side, alternately with each foot.
5. Swing with the foot on all fours, alternately with each foot.

The number of repetitions, the number of approaches, the duration of rest depend on the level of training.

Technique for individual exercises

Squats

A simple but effective exercise. It works well on the muscles of the thigh (internal and external) and buttocks.

Technique of execution:

1. The legs are the width of the pelvis, the back is straight.
2. To exhale, taking the pelvis back, slowly lower until a right angle is formed: hip, knee, floor.
3. Inhaling, take the starting position.

Make sure that your knees do not go beyond the line of socks.

Strap

At home, this exercise effectively develops abdominal muscles and strengthens the abs. A sagging belly and a plump waist are also within the strength of the bar.

Technique of execution:

1. Lie on the mat belly down.
2. Lean on elbows bent and socks.
3. Extend the body in a straight line.
4. To control the body, preventing sagging or protrusion of the priests, otherwise the effect will be minimal.
5. Hold out in this position for at least half a minute and until there is enough strength.

Beginners need to start with 30 seconds. and gradually increase the time.

Pushups

Pushups from the floor are performed to train the pectoral muscles and arms at the back in the upper part (triceps).

For the study of hands:

• arms are already shoulder width apart;
• elbows are pressed to the body;
• pushing up from the floor, the arms are fully extended.

To study the pectoral muscles:

• setting arms wider than shoulder width;
• the elbows are laid to the sides;
• pushing up from the floor, the hands do not straighten completely.

Lightweight option: do push-ups from the knees.

Legs back

During training at home, this simple exercise is suitable for girls with any level of training. With regular tasks, the thigh muscles are wo
rked out, both internal and external.

Technique of execution:

1. To stand upright and right next to the support (wall, chair, table);
2. The legs are straight, the toe is looking forward;
3. Grasp the support and take your leg back, then calmly return to the starting position;
4. Perform the exercise the required number of times, changing legs.

“Scissors”

When the body gets used to the loads and exercises, it is necessary to change them. Scissors – a simple exercise, but can diversify the workout.

Technique of execution:

1. Lie on the floor, put your hands under the buttocks.
2. Raise straight legs above the floor by 5’9 – 7’9 inch;
3. Raise one leg up to an angle of approximately 45 degrees, the other goes down, but does not touch the floor;
4. Then change legs.

Jump rope and jumping

These exercises are good for cardio workouts.

Technique of execution:

1. Classes are preceded by a warm-up;
2. Do not bounce high;
3. Land on your toes, bending your knees, and softly;
4. Rotate the rope with hands;
5. Press the elbows to the body and do not move;
6. Jump nonstop.

Jumping can be performed on two legs, on one leg, jumping from one foot to another, bouncing, putting legs apart.

Raising the pelvis lying

This exercise is good for pumping the gluteus and thigh muscles.

Technique of execution:

1. Lie on the floor, press the lower back to the surface, arms extended;
2. Move the legs to the buttocks so that the hands touch the heels;
3. Focus on the heels and raise the pelvis as high as possible;
4. Upstairs linger for a couple of seconds and squeeze the buttocks;
5. Slowly lower, without touching the floor, repeat again.

Raising, exhaling, lowering – inhale.

Crease on the back

Strengthens the abdominal muscles.

Technique of execution:

1. Lie on your back, stretch your legs, arms extended behind your head;
2. Raise the body and straight legs with a jerk at the same time, remove the tips of the legs with your hands;
3. The back should be rounded, legs slightly bent;
4. Get down and repeat.

Fold in the chair

This exercise is used during abs training.

Technique of execution:

1. Sit on a chair, put your hands on the back of the chair;
2. The trunk and legs simultaneously move towards each other, the legs are bent;
3. When straightening, the body is laid back, and the legs are straightened, a straight line should be obtained;
4. Do not touch the floor with your feet.

If training takes place at home, then for girls with a low level of training it will be difficult. It should be postponed to a later date.

Dumbbell lift

Exercises with dumbbells develop the muscles of the shoulder girdle and forearm.

Technique of execution:

1. Sit (or stand) straight, legs do not extend beyond shoulder width, lower arms and dumbbells and turn to the body;
2. Bend your arms while simultaneously turning your hands to the chest;
3. Returning the dumbbells back, re-expand the brush;
4. Elbows remain motionless and pressed to the body.

Lunges on the spot

Exercise is involved in training the thigh muscles.

Technique of execution:

1. Take a step forward and start to squat;
2. When bending, the knee of the front leg should not go beyond its toe;
3. The knee of the hind leg, bending, touches the floor.

Leaning forward

This exercise develops the muscles of the back, abs, buttocks, and back of the thigh. It increases the flexibility of joints, trains muscle stretching, improves blood flow through the vessels.

Technique of execution:

1. Stand straight, feet shoulder width apart;
2. Start to fall down, trying to get your hands on the floor;
3. Downstairs pause for a couple of seconds, and return.

If it is impossible to touch the floor with your hands, you need to bend your knees.

Kicks

Swing legs develop the muscles of the thigh, buttocks, abs. They are performed standing, lying, standing on all fours.

Technique of doing swings with legs forward:

1. Stand up straight, hold the support with one hand, the other hand at the waist;
2. Raise the leg forward as far as possible while the back remains straight;
3. Repeat the leg without touching the floor;
4. Repeat with the other leg.

Special recom
mendations

A few tips:

• Training is good, but no program will work if the diet is not followed. Eat often (up to 6 times a day), but in small portions, and in no case do not starve. Those who are overweight need to give up food for the night and many sweet snacks.
• We must not forget about water consumption both before training (a glass an hour before the start) and during (a few sips before each approach). Due to the lack of water in the body, it will be difficult to complete the lesson, which means to burn the required number of calories.
• Girls who choose to workout at home need to use the principle of consistency: from simple to complex, from light to heavy.

It is quite possible to acquire the figure of your dreams by training at home. The main thing is desire, perseverance and a positive attitude. And everything will work out.

Useful video materials on the topic “Training for health and weight loss for girls”

Video fitness training course for girls:

Workouts for losing weight at home:

Morning exercises for health and longevity: