Hi all. Judging by what I see in my gym, there are sometimes much more women in the gym than men. That is why today we will discuss a small part of the training for women. And so you are on a blog about bodybuilding, fitness, powerlifting, crossfit and other sports, and in today's issue I have compiled an effective training program for beginner girls.

In men, the training program usually contains (splitting of individual parts of the body on separate days). For such training focuses on myofibrillar hypertrophy (in other words, hard failure training). Women have other goals, which is why it does not contain a split, but vice versa: women and girls should train THE WHOLE BODY AT A TIME.

Effective workout program for women

• Lying crunches 6 x max.(rest between sets is very small, about 30 seconds is possible and less if you can)
• Squats with a barbell on the shoulders 5 x 10-15(rest - 1 minute)
• Draft of the vertical block 6 X 10-15
• Close grip bench press 6 x 10-15
• Barbell row to the chin 6 x 10-15

Exercise number 1.

With the help of this exercise alone, you can perfectly develop the press, because it allows you to contract the rectus abdominis muscle as efficiently as possible. Twisting can be done LYING ON THE FLOOR, on a ROMAN CHAIR, or on an INCLINE BENCH. In this variation, I consider twisting while lying on the floor.

Technique: Lie on the floor, take a comfortable position. The loin should touch the floor. To do this, bend your knees, as shown in the figure. The elbows should be spread out to the side, and the palms should be wrapped around the neck (as shown in the picture). Or the palms are on the chest (see for convenience). After all this, slowly twist (ROUND) the upper body and head towards the knees and groin. It is very important to twist (as if rounding the upper part of the body and the head to the knees and groin) if this is not done (your back will be as if BURNED) - then the exercise loses its meaning. Therefore, we twist, after which we return to the starting position (by the way, the starting position does not lie on the floor, it is raised, that is, when you RETURN to the START POSITION, YOU CANNOT LOWER YOUR HEAD TO THE FLOOR, keep constant tension).

Exercise number 2.

Starting position - legs slightly wider than shoulders, toes slightly turned to the side, the back is straightened, the head looks straight (neither up nor down, but exactly straight, otherwise it is easy to lose balance and incur unnecessary trouble). Begin to squat to the parallel (or lower) as you feel, then return to the starting position.

Exercise number 3.

This exercise develops the back muscles. Take the handle (as shown in the picture) and sit in the simulator. At the same time, your torso naturally bends in the lumbar region (it should not be bent, on the contrary, it should be straightened), your arms should not stick out straight (at the top point, the arms are slightly bent, i.e. they do not straighten to the end, this is necessary in order to to maintain a constant load in the muscles of the back). Now about the position of the legs. Your hips should be firmly fixed between the seat and the rollers, and your feet firmly on the floor. After all this, you can start traction. Pull the handle to the upper part of the chest while at the end point you need to bring the shoulder blades together. Then return to the starting position, and then repeat all over again.

Or, if it’s more convenient for you, you can perform vertical traction behind your head:

Exercise number 3. Instead of cravings for the chest, behind the head (for well-being)

Exercise number 4.

Lie down on a bench. Feet firmly rest on the floor. In the lumbar region, the back naturally flexes slightly. The bar should be at eye level. Only after all these actions, grab the bar with your hands (as shown in the figure) so you can say with a narrow grip (medium, according to well-being). Then remove the barbell from the racks and begin to bend your arms until the bar touches the chest in its lower part. In this case, the elbows do not need to be kept parallel to each other. They should be slightly divorced and make an angle of about 45 degrees with the body.

Exercise number 5.

This exercise develops the muscles of the shoulders. Go to the bar, grab a narrow grip (comfortable for you, comfortable) you might like a slightly medium grip. Then you begin to pull the bar to the chin, then slowly lower it down. And we repeat again.

1. Before you start exercising, it is vital to do a good warm-up. In order to warm up the body, muscles, ligaments and joints. Otherwise, you may be injured.

2. Such the training program should fit into 45-60 minutes (no more). Rest between sets no more than 1 minute, but if you reduce the time between sets, then this will increase your efficiency in terms of energy expenditure.

3. In the described program a large volume of working approaches (5-6) in exercises and a large number of repetitions (10-15) are used. All this is done to stimulate glycogen storage in women's muscles, which is much easier than in men.

4 . Also, if you notice only one exercise on the lower body (barbell squats), because the bottom grows so well, unlike the top.

5. Same way no chest exercises (bench press), This is to ensure that the size of the mammary gland (female breast) does not decrease. Yes, doing the barbell bench press will only shrink your chest. Therefore, throw this exercise in the trash. The pectoral muscles will be toned much more effectively by the narrow-grip bench press exercise, moreover, the triceps and front deltas still work along the chest.

The complex is very effective because it uses such exercises that involve several muscles at once during execution (basic movements), so that you have time to work out the WHOLE BODY in one workout.

For example : performed lying twisting without interruption, immediately go to perform leg raises. Then pause for 30-60 seconds and repeat.

Here is a training program compiled according to this principle:

In the second article, I talk about the right workouts for weight loss, mainly about cardio workouts. These workouts help speed up the fat burning process. But not more. The most important workouts are what we discussed with you today. I gave you a specific training program (told you what and how to do). This is the foundation.

In the third article, I talk about whether and if so, how to do fitness during pregnancy.

Those. If you are aiming to lose weight, then you need to study all these 3 articles.

Sincerely, administrator.