Slimming exercises for girls. How to remove the stomach and sides, pump up the legs, arms, buttocks. Training program

A healthy lifestyle involves not only sports and proper nutrition, but also the need to maintain normal weight. This is especially true for girls. For them, special exercises have been developed in the gym, which contribute to intense weight loss. If desired, you can create a complex for slimming legs, buttocks, upper body, abdomen and sides.

How to draw up a weight loss program correctly

Slimming exercises for girls are significantly different from those that men should do.

Moreover, the features are determined, among other things, by the physiological specifics of the weaker sex.

1. First of all, it is required to take into account the capabilities of a particular human body. When composing a program, you cannot perform exercises that are designed only for men, especially if the body is not trained.
2. When developing a program, you should choose exercises to work out problem areas. These are the thighs, buttocks, sides and abdomen.
3. The age of the girl should be taken into account: exercises for twenty-year-old and thirty-year-old girls will be slightly different. The older a person becomes, the more gentle training should be.
4. It is necessary to give up bad habits. This primarily concerns smoking and alcoholic beverages. The latter have a particularly negative effect on fat burning and weight loss.
5. Many exercises should not be performed during pregnancy. they can have a negative effect on the fetus. In theory, a miscarriage could occur. Be sure to consult a gynecologist about training. It is best to carry out programs specially designed for this period.
6. No weight loss program, no matter how active and regular training is, will not be effective without composing the correct diet. Special emphasis on this is made by professional athletes and coaches, they make up the menu taking into account the balance of the BJU.

Basic exercises for weight loss

Basic gym exercises are the first step in weight loss for girls. It is with them that you need to start in order to achieve your goals. In addition, basic exercises are essential for beginners. They allow you to develop physical strength, shape muscles, and prepare for more serious stress.

Any workout must start with a warm-up. Failure to do so will result in injury. For girls, this is an easy jog on a treadmill at a low pace for 5-10 minutes. For maximum efficiency, you also need to finish any activity.

Moreover, as a hitch, professional athletes recommend getting on an exercise bike and, depending on the level of physical fitness, pedaling for 10-30 minutes.

After that, you should go directly to the set of basic exercises, which have a general strengthening effect. A lot of energy is spent on them, which, with proper nutrition, leads to intensive burning of body fat.

The basic basic exercises are squats.

They allow you to actively develop the gluteal muscles, which are the largest in the human body and acquire the necessary elasticity after exercise. Squats also contribute to the achievement of another important goal for girls - slender and toned legs.

It is necessary to briefly highlight the basic requirements that must be observed to achieve the desired result:

1. Feet should be shoulder width apart.
2. The elbows are laid back.
3. The muscles of the back should not be in a relaxed position, the back itself during the exercise is completely straight.
4. The squat itself should be done slowly.
5. The knees should not protrude forward more than the toes at the end point.
6. Together with the exhalation, the body should be returned to its original position.

Another important basic exercise is abs workout. Twisting and hanging leg raises are best for girls.

In the first case, lying on your back, it is necessary to raise the upper body to the legs bent at the knees exclusively due to the abdominal muscles. The back should not be straight, it should be twisted, only in this case the greatest work of the press occurs. At the end of the exercise, they return to their original position.

All movements are performed as smoothly as possible. If for muscle training you need to perform the exercise no more than 15-20 times per approach, with 4-5 approaches, then for effective fat burning and, accordingly, weight loss, it is better to do fewer approaches, but in each one work to failure and burning pain.

In the second case, a Swedish wall is required. The girl hangs on straight arms and slowly raises her legs, bending them at the knees. At a minimum, this should be done before reaching an angle of 90 degrees, at most to the chest. In this case, it is very important not to sway, otherwise the effect will be leveled.

Push-ups are also considered basic exercises. Unlike men, girls are allowed to kneel while doing them.

In gyms, lunges are also convenient. To do this, it is advisable to use weights, for example, light dumbbells weighing 1-2 kg. Among the basic exercises for more prepared girls, the barbell press can be distinguished. It should be performed on an incline bench, and the weight is selected solely based on the characteristics of a particular person. In some cases, one bar is sufficient.

Ready-to-use three-day split program for weight loss

The best approach for losing weight for girls is to use ready-made exercise programs in the gym. Among them is the three-day split training system. A feature of this type of program is the division of exercises by muscle groups for several days, in this case, three, i.e. one day they work out one muscle group, on the other - another, and so on.

The first workout is done on Monday. Exercises to be performed on this day:

1. Warm up on a treadmill at a low pace for several minutes.
2. Interval training. Its essence is to alternate the fastest and most intense exercise with a slow one. First, spend half a minute on a stationary bike, pedaling at the highest possible speed, then they train for a minute at an average pace. Such cycles must be performed at least 6-8.

   

3. Hitch on a treadmill at a low pace for several minutes.

Tuesday is a day off.

Circuit training is performed on Wednesday. For girls, it consists of the following exercises:

1. Raising the torso on a low bar.
2. Bench push-ups with knees on the floor.
3. Squats.
4. Exercises for the press to failure.
5. Jump rope.

Rest is not allowed during the lap, between different types of exercises.After completing a circle of exercises, you must give the body a rest for 1.5-2 minutes. After that, you need to repeat the entire cycle. It is advisable to do this at least 2-3 times.

Thursday is a day off.

On Friday, they pay attention to strength exercises. To burn fat, you need to select the weight so that you can do 12-15 repetitions in one approach. The number of approaches for each exercise is at least 2, but not more than 3. Rest, both between approaches and between exercises, should be about 1-1.5 minutes.

Be sure to pre-stretch:

1. Squats with weights, with dumbbells, a bar or, if the level of training allows, with a barbell.
2. Incline bar press. Use barbell pancakes if possible.
3. Bar row or dumbbell rows.

Strength training for weight loss

Strength training is one of the most popular and effective approaches to weight loss and increased fat burning in the body.

Strength exercises include:

1. Weighted squats.
2. Press on an incline bar, dumbbell or barbell.
3. Curl of an arm from dumbbells to biceps.
4. Row bar.
5. Weighted lunges.

In addition, the use of special TRX belts will be relevant for girls. They can be found in almost any fitness club or gym.

To burn fat as efficiently as possible and reduce your own body weight, you need to carefully choose the weight of the equipment with which the exercises are performed. To lose weight, you need to increase the number of repetitions, using not the maximum possible weights, but the average. It is important to perform all exercises as correctly as possible from a technical point of view.

Circular training

In recent years, circuit training has become the basis for a new sport - crossfit. Its principles are based precisely on burning body fat, increasing endurance, strength and thereby reducing weight.

When performing it, large weights are not used. This is due to the fact that you need to perform several exercises during one circle at a high pace, with practically no breaks between them. Also, there should be a minimum break between different circles. Accordingly, the use of weights close to the limiting ones is impossible for a specific person.

Among the exercises most used among girls are:

1. Squats at a high pace, with as little weight as possible.
2. Jumping out.
3. Weighted lunges.
4. Exercises for the press.
5. Push-ups from a bench with knees on the floor.
6. Exercise bike at maximum pace.
7. Jumping rope.
8. Plank.

Everything is done as quickly as possible, without rest between different exercises. Since girls are physically weaker than men, it is allowed to rest for about 3 minutes between sets.

Cardio workout

Exercises in the slimming room for girls include cardio loads. Aerobic training should ideally start and end your workout. In addition, you need to set aside days exclusively for cardio training.

This will be the key to burning fat and losing weight. But it is imperative to take into account the girl's state of health and the individual capabilities of the body.

The duration of the cardio workout, depending on physical capabilities, is about 30-40 minutes. Typical cardiovascular exercises: treadmill walking, treadmill running, stationary bike, elliptical trainer.

These are the exercises you can do in the gym. In addition, professional trainers advise to get out into nature at least once a week and run cross-country in the fresh air. All this will allow you to achieve maximum fat burning rates. Cardio is the best support mechanism for other types of workouts.

Fat burning set of exercises

Exercises in the slimming room for girls are all, one way or another, fat burning in nature.Any complex of fat burning exercises should be aimed at working out problem areas.

Such a complex is considered ideal, which combines elements from different types of training. The greatest effectiveness can be achieved by applying strength training or circuit training in combination or mixing with cardio exercises.

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Slimming belly and sides

The sides and stomach are one of the most problematic areas for girls.

To achieve the disappearance of excess fat in these places, the following exercises should be performed:

1. Straight twists. Lying on your back, the upper body rises to the legs bent at the knees.
2. Side crunches... They are performed in the same way, only the emphasis is shifted. With your right elbow, you need to reach the left knee, and vice versa.
3. In a standing position, they tilt to the sides. It is advisable to perform the exercise with weights, for example, with dumbbells weighing 1-2 kg. Only in this case will the greatest efficiency be achieved.
4. Exercise "butterfly". Lying on your back, arms and legs simultaneously rise upward and touch in the middle of the human body. They must be kept straight and not bent.

The number of repetitions in each exercise ranges from 15-20 to failure. It should be performed 3-4 approaches.

Slimming legs

Another problem area is the legs and buttocks.

To train them in order to get rid of excess weight, you must perform the following exercises:

1. Squats... The number of repetitions from 10 up to failure. The back is straight, the knees do not protrude over the socks, the legs are shoulder-width apart. If there is sufficient preparation, weights are used.
2. Weighted lunges... A step is taken forward, the leg is lowered parallel. The number of repetitions is 15-20.
3. Jumping out of the squat position. Perform 8-15 times.

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Top workout

Often in girls, excess fat accumulates in the upper body. There are many exercises you can do to target this area and burn fat effectively while doing so.

These include:

1. TRX Belt Exercises.
2. Twisting the hoop.
3. Lifting the body on a low bar.
4. Push ups.

The number of repetitions is purely individual. It is necessary to perform the exercises quickly and preferably to failure. In addition, to train the top, it is advised to engage in active games or martial arts. This allows the muscles in the upper body to dry out and reduce weight.

Popular bugs

Performing exercises for weight loss, girls, especially inexperienced ones, make various mistakes. This leads to the fact that they fail to achieve their goals and solve problems with weight and excess body fat.

The problem may be related to:

• an incorrectly drawn up training program that does not take into account the individual capabilities of a particular girl, her state of health;
• the lack of cardio exercises in the complex of exercises, without which it is much more difficult to achieve weight loss;
• using the wrong weights during the exercise. For example, an overly heavy barbell results in fewer reps and, therefore, more muscle mass, rather than weight loss and fat burning;
• insufficient recovery of the body after training. Even professional athletes need rest after heavy exertion;
• lack of proper nutrition. Without observing the balance of the BJU, it will not be possible to achieve the set goals.

The main requirement for a successful weight loss process in the gym is willpower, perseverance, proper nutrition and a well-designed training program.

There are many effective exercises for burning fat and losing weight, both in and out of the gym.With a responsible approach, a girl can achieve significant results.

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