Exercises for the gym for weight loss girls. List of exercises in the gym for girls

Many girls wanting to lose weight or to make the figure more elegant, attempting to do yoga, pilates, aerobics, dancing - anything, but not bodybuilding. Most somehow believes that going to the gym will turn strong and ugly for a girl muscle growth. That will never happen, for one simple reason - the low levels in the female body of the male growth hormone called testosterone, which is responsible for muscle growth. But to get rid of excess fat and make yourself an attractive figure, except in the gym, it is unlikely in the short term. Focus article: exercises for a gym for women - how to quickly and efficiently create a shape of their dreams.

The first step in the right direction

In order not to waste precious time, many professional athletes are recommended to all the girls without exception, to visit the gym, which has its own coach, able to enter into the swing of things and help to achieve faster results. Picking comfortable shoes and clothes for classes, you can cross the threshold of the gym, however, not to look stupid among athletes, a few rules you need to know:

The Technique. It should be observed at all times, because the exercises in the gym for the girls for the most part isolated, work only one muscle. That is, you need to do so, says the coach, and not on his own.
Safety. Moving around the room you need to look ahead, not to fall, caught foot behind the bar.
Performing exercises for the gym for the girls to respect ethics. The gym is accepted to greet, not distract the athlete engaged in the process, not to step over someone else's shell, put on clean clothes and have a neat appearance.

All for the sake of energy consumption

The biggest muscle in the human body - a quadriceps (leg). It remains to understand what kind of exercises for the gym for girls. For weight loss there is nothing better than sit-ups with weighting. There are two basic exercises, one of which must be present in the program:

Deep squats with weights in his hands. In this exercise, one must have supports for the feet, the height of which must be at least 20 cm. By putting your feet on the rise, about 35-45 cm from each other, perform squats as deeply as possible.
The classic squats. Feet shoulder width socks in a side angle of 30 degrees, back straight. Performing squats, it is important to make sure that your knees do not extend beyond the forward socks.

Beautiful buttocks - the dream of all girls

Some squats to shape will not be able to escape the buttocks, need a point load on the muscles. Here help the basic exercises for a gym for women. For the legs and buttocks at the same time there are several options, and all of them can be activated in the program.

Back to Hack squat machine. Finding the gym trainer squat, wherein the neck rod is inclined to the vertical (50 degrees), it is necessary to take a starting position. For this to lie on his stomach on a sunbed stamped, shoulders abut the upper mount feet and a lower stop. The squat exercise is similar to the pole, but it is not necessary to fall much deep enough to reach the hips parallel to the lower stop.
Lead legs back in the box. Fixing leg special belt with Velcro on the bottom unit, you must get as close to the body fitness machine and take the handrails. The leg is retracted without bending the knee up until it is parallel with the floor. Homing recommended a little slower.

hamstrings gives relief

Increase the visual volume of the buttocks to the feet of background will help exercise that will give relief hamstrings. The most effective exercises for the gym for girls - this is the thrust rod with straight legs and a return leg press in the simulator. Both exercises can be added to the program.

Thrust rod with straight legs is performed from a standing position. Feet constantly slightly bent at the knees. Keeping your back flat, you need to make a downward slope, placing in exercise the pelvis back. Drooping neck 5-10 cm below the knees, you must go back to its original position.

Exercise in the gym for the girls is very simple for the hamstring. Lie down on the bench face down and make goods lifting, legs up, bending their knees. The only thing that is not recommended - it is in progress to raise the pelvis up.

Rigid cardio with weights

Exercises for the gym for girls starting to engage in order to reduce body fat, requires the mandatory presence of cardio load. The most effective in the gym considered lunges with dumbbells. It looks simple exercise for a few seconds is able to increase the heart rate to any athlete, regardless of training. Because of this strain at the execution of this exercise is not necessary, is sufficient to consider two or three approaches in one session, which recommended that no more than once a week.

Taking the dumbbells in your hands, you must take the starting position, standing straight, with your feet together. Taking a step forward, and putting his foot on the floor of 40-50 cm from the body, fold down the knee of the second leg. The back is perpendicular to the floor at the same time. Making slight tilt forward, up to the starting position, rebounding from a toe on the ground to the rear of the housing. The entire load when lifting should occur in the front of the hip situated legs. Returning to the starting position, lunge with the other leg. One approach is sufficient 10-12 lunges for each leg.

The base is needed not only for men

Exercises for the gym for the girls, a photo of which are given in the article (for example), suggest that the pectoral muscles also need attention. Go under the bar is not necessarily better for beginners to work with dumbbells. Professional athletes recommend only two exercises that can improve the appearance of the breast.

Press of dumbbells to the chest on the horizontal bar. To do this, lie on your back on a bench and lift the dumbbells over at chest level. Arms straight - it's original position. Take a breath, take your elbows to the sides, lowering the dumbbell chest. In this case, the forearm are perpendicular to the floor. Exhale sharply return the dumbbells to the starting position. The layout is similar dumbbell, only a small difference - in the process of lowering the brush elbows go apart, forming an angle between a forearm into the biceps and 120-150 degrees.

Recommended alternation benching and wiring by performing one of them on the horizontal bar and the other at an angle 30 degrees up or head down.

The abdominal muscles also require attention to

It has long been known that abdominal exercises do not burn fat. But the abdominal muscles tighten do not interfere, because after elimination of excess fat would see relief. to gym exercises for slimming girls include all sorts of ups feet in the vise on the bar or body in a prone position. Much difference in all exercises no, it's actually one muscle that is loaded at a different angle. Therefore, each athlete will itself choose some abdominal exercises, she would prefer. abdominal muscles is recommended to devote two days a week, that's enough for both leisure as well as for efficiency.

circuit training

Making a list of exercises for the gym for girls, many professional athletes are added to it circuit training. This is when all the exercises of the program being executed by one approach consistently, without respite. Three or four laps around 5-6 exercises can exhaust even a professional. Therefore, many beginners do indulgence - decreases the number of laps or permitted minute rest between sets. Only one thing! Some novice athletes wanting to lose weight quickly, is added to the circuit training cardio.

Finally,

As can be seen from a review of all the exercises for a gym for women are very effective and can only benefit, not harm, which are so afraid of many budding athletes. Strength training can give muscle tone, and getting rid of excess fat - relief. About any weight gain can be no question. Time does not wait - you need to rush to the gym for the results.