Now there are more and more women in the gym. Some people want to lose weight, while others want to gain muscle mass. There are many exercises, but the effect can only be achieved if a training program for girls in the gym is clearly developed. Let's see what the basic training modules are and how to achieve the result.

Squatting with a barbell is one of the basic exercises for girls to strengthen not only the legs and buttocks, but also other muscle groups.

Why choose workouts for all muscle groups

Many trainers advise beginners to work out muscles by following a split program. It consists in working out only one or two muscle groups. But, others dispute this technique, believing that it is intended for professionals. Explaining this by the fact that it is difficult for beginners to focus on any one muscle group. For women beginners, the best option would be workouts with which they will work out all muscle groups in one session.

The video shows the training program for girls in the gym

For those girls who, due to employment, can sometimes skip classes, this option will also be much more convenient. This is due to the fact that by increasing the interval between work on one of the muscle groups, the efficiency decreases. In addition, due to the characteristics of the body, girls do not have the opportunity to exercise at full strength during the menstrual cycle. Accordingly, some muscle groups, the training for which will fall for this period, will be worked out poorly.

2. Lunges with dumbbells in hand

• take dumbbells in your hands, straighten your back;
• the position should be such that the thigh of the front leg is parallel to the floor and the lower leg is perpendicular.

3. Dumbbell row to the belt with one hand

Technique:

• kneel on the bench, the second leg remains on the floor;
• focus on the bench with one hand, and take a dumbbell in the other;
• straighten your back;
• the dumbbell should be pulled to the chest and lowered down.

4. Pull-ups

You need to hang on the horizontal bar and try to reach the crossbar with your chin. To facilitate pull-ups, there is a special simulator - a gravitron, it allows you to set a weight that will help pull the body up.

Important! The pull of the upper block behind the head is similar to this exercise. The effect and study of the muscles is the same.

5. Bench press on an incline bench

You need to sit comfortably on an incline bench. Take the barbell in your hands. Raise and lower it at chest level.

6. Rod pull to the belt

Exercise scheme:

• feet shoulder width apart;
• the body is tilted forward;
• the back is straight;
• the barbell is held with both hands and pulled up to the stomach, after which it goes down.

7. Block pull to the chest with a narrow grip

On the simulator, hands should grab the handle with a narrow grip. Feet should be on the floor, and knees rest on the rollers. The back needs to be straightened. After taking the correct position, the handle must be pulled to the chest, and the shoulder blades should be reduced.

8. Squats "Plie" with dumbbells. Works the inner thigh muscles

• legs should be placed wider than shoulders;
• rotate socks 120 degrees;
• the back should always remain straight;
• a dumbbell should be taken in hand;
• hips drop to parallel with the floor.

9. Squats on one leg (in the "scissors") with a barbell

• put the bar on your shoulders, straighten your back;
• lunge forward with one foot;
• the back leg must be bent, but not touching the floor with it;
• squat so that the thigh of the front leg is parallel to the floor, and the lower leg is perpendicular.

Important! This exercise differs from attacks in that until the end of the required number of repetitions, the feet remain in place.

10. Book on the press

You need to lie on your back and stretch your arms behind your head. At the same time, straight arms and legs should be raised. Hands need to reach for the legs.

11. Deadlift

Correct execution of the exercise - deadlift. Helps you achieve the desired result

• take the barbell in your hands, put your feet shoulder-width apart, straighten your back;
• two techniques:
  • back parallel to the floor. The load in this position goes to the muscles of the back. First you need to bring your back to a vertical position and only after that - straighten your legs;
  • thighs parallel to the floor. The load goes to the muscles of the legs and buttocks. In this option, you should straighten your legs and only then move the body to a vertical position;
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  12. Bench squats

  The technique is similar to the “Squat on one leg (in“ scissors ”) with a barbell, with the difference that the back leg is placed on the bench.

  

  13. The thrust of the lower block to the belt while sitting with a narrow grip

  Sit on a bench, rest your feet on the steps, grab the handles with your hands, straighten your back. Then you should pull the handles. The arms should move parallel to the bench. The shoulder blades must be reduced.

  14. Dumbbell bench press

  It is performed similarly to the bench press on an incline bench. This time, only the bench should be straight and in the hands, respectively, dumbbells.

  15. Wiring with dumbbells

  Lie on your back on a bench, take the dumbbells in your hands and raise them above your chest. Next, hands should be spread apart.

  

  Stretching

  It always ends any workout. Muscles should be well stretched. It takes approximately 7-10 minutes.

  The training program for girls in the gym can successfully include all of the above exercises. In one workout, 5 exercises are usually performed. In addition to the standard, circuit training can be selected. Then just all the approaches are not done at once, and the exercises are performed as if in a circle.