Exercises for strength training for girls. Myth: Adipose tissue will turn into muscle. What to eat after strength training
There are different directions in sports that can be considered universal, and they include strength or anaerobic training. It is used in order to correct the figure, getting rid of extra pounds and improving muscle relief. You can engage in the hall and at home, the main thing is to make the complex correctly taking into account all the rules.
Create a training plan for the gym
Further exercises and tips are also available on our home page. Attention: in the gym you do not have easy access to the training plan from the display. In the gym, you should contact a trainer who will work with you to develop an individual training plan. In addition, regularly talk about your goals and opportunities with a coach and update your training plan. It is important when you choose a coach: you should always have a feeling that you are being approached - and you are not just a number in the card index.
Warm up before strength training
Since such training implies a strong load without heating the muscles, tendons and joints is indispensable. If you skip this part of the workout, then there is a great risk of injury, and the effectiveness of the exercise is significantly reduced. There are several important principles that relate to how to do the warm-up before strength training.
Create a workout plan for weight loss
If you want to quickly get rid of a few extra pounds, your curriculum should include both strength and persistent workouts. The reason: muscle burns more calories than fat, perseverance training brings your fat into a boost - an unbeatable combination even for your cardiovascular system. However, your diet plan is much more important than your training plan when it comes to losing weight - because you lose only weight when you burn more calories than you consume.
- The duration of the warm-up complex is 15-20 minutes. First, there is a five-minute run with slight acceleration. After that, go to the joints and start from the upper part of the body, gradually going down to the feet. For this purpose, multidirectional circular movements are used. At the next stage, the muscles are heated.
- It is important to warm up slowly to feel the muscles and ligaments work. The most popular exercises: bends, running in place, and others.
- After performing a general warm-up, perform a special, which involves preparing for basic exercises. For example, if you plan to do squats with a barbell, then you need to do a warm-up set with low weight.
Strength training at home
Many people think that classes at home are ineffective, but this is a delusion, because if you know the rules and pick up exercises, then the result will certainly be. The main principle of successful training is regularity, so it is better to develop a plan in advance by writing down all the exercises. There are several basic rules that will allow for a short period of time to achieve success.
Create a muscle training plan
Like weight loss, muscle buildup is primarily a matter of diet. Therefore: Before you start creating a workout plan for building muscle, you should take a look at your throw. If you have optimized your muscle building foods, the curriculum looks like this: Put a lot of muscle in difficult exercises with a barbell, which leads to an increase in growth hormones.
Create a syllabus for more stamina.
If the focus is on increasing endurance, you must first determine which type of endurance you want to improve: before you create a training plan: total endurance or specific endurance. You can increase your overall stamina by creating a training plan that includes various training courses, such as running, swimming or cycling. On the other hand, concrete or concrete endurance is aimed at a purposeful increase in endurance in sports. If you want to be better at managing, your training plan should consist of learning various methods, such as free runs, intensive runs, and interval runs.
- Strength training for women at home begins with a warm-up and they should last no less than an hour.
- Perform exercises in several approaches, there should be at least three. If the goal of training is to lose weight and develop endurance, then between the approaches you should take a break of 30 seconds. When a person is working on the development of muscle volume, then you can relax for up to two minutes.
- Use extra weight for strength training. If you want to lose weight, then it should be small, and to increase muscle volume, on the contrary, the maximum.
- Exercises for home strength training: squats, lunges, pushups, plank, various traction, extension arms, raising the pelvis and others.
Strength training for women in the gym
The best results can be achieved by working out in the gym. It is important to soberly assess your own level of training, since the load must be feasible. If it is not possible to contact the trainer, then it is necessary to study the work of the simulators and the technique of the exercises. Power training all muscle groups must comply with the basic rules.
Create a workout plan for greater flexibility.
To be flexible all over the body and avoid postural damage, yoga and pilates are especially suitable. Also swimming is well suited to improve especially the mobility of the shoulder. If you are training with weights, you should pay attention to the exercises when you use the full range of motion when creating a training plan. Well suited: deep bends of the knee or cross-lifting with straight legs. This prevents muscle contraction, which limits your mobility. You should also train your mobility two or three times a week, for example, stretching with a tape of resistance.
- It is necessary to focus on basic exercises, giving the load to several muscle groups.
- The complex should be designed to first perform exercises that work through the largest muscles: hips, back, legs, buttocks and chest. If there is a problem area, it is recommended to place the main emphasis on it.
- To maintain progress, it is important to regularly increase the load, for example, by increasing the number of repetitions or at the expense of weight.
Weight loss training
Many will be surprised, but it is exercises with additional weight that help to burn calories effectively, if you compare them with cardio, then in the same time a person will spend 50% more. A significant advantage - even after training, there will be an active fat loss process within a few hours. Strength training for burning fat will help reduce the volume, get rid of cellulite and improve the relief of the body. Such trainings have a positive effect on overall health. There are some features of activities for weight loss that should be considered.
How often should the training plan be changed?
Do you feel good in your study plan, is it diverse and entertained with learning? Then it makes no sense to change the plan. A monthly or even weekly change of study plan can even be counterproductive. Because your body needs time to get used to training incentives and methods.
If your plan does not achieve the success you hoped for in the first few weeks, this is not a reason to abandon the plan. It is more important that you track your learning. You can also help a coach who regularly discusses your plan with you.
- To start the process of fat loss, exercise must be done at high speed, and rest between sets should be minimal.
- Best to use low weight, but at the same time do a large number of repetitions.
- For those who want to quickly say goodbye to overweight, better fit circular strength training. Their principle is based on the choice of 4-5 exercises that are performed one after another with a minimum interruption.
Power during strength training
The result, regardless of the goal, largely depends on what the person eats. Refuse from fat, sweet and high-calorie, giving preference to low-fat protein foods, vegetables and fruits. Meals on the day of strength training should be fractional and you need to eat at least five times a day. It is important to cook properly, giving preference to cooking, baking and stewing. It is necessary to drink plenty of water, so the daily rate should be 2-2.5 liters.
But be careful: don't let the coach give you a simple plan from gym. Instead, talk to your coach about your goals and capabilities, and then adjust to create a plan that takes that into account. If you are already personally involved, you should always feel that your individual needs and goals will respond. And you are not just a number in a card box.
What is the role of the female cycle in learning planning?
The women's cycle must be taken into account by ambitious athletes - especially in the area of strength - when planning training. This is the result of a study conducted by the University of Leipzig, where 15 athletes were tested on favorable hormonal conditions for building muscles during a cycle. Result: at the first stage of the menstrual cycle, the potential of muscle building was slightly higher among the subjects.
What to eat after strength training?
Here, too, it is necessary to dispel one myth, because many believe that if you don’t eat after training, you can lose weight faster. Trainers and nutritionists recommend eating immediately after exercise to close. Pick a portion on the basis that protein should be 60%, and carbohydrates 40%. Thanks to this, it will be possible to restore the wasted energy and give amino acids to the muscles. A good option - cottage cheese with fruit. includes a full meal, after about half an hour. The menu may include proteins, and carbohydrates, and fats.
Therefore, muscle training is more important for women in the phase from menstruation to ovulation. However, this does not apply generally: taking an antifungal pill reduces hormonal fluctuations. Therefore, when a pill is taken, the deterioration in the quality of training in the female cycle should be much less.
Is it possible to track a training plan during pregnancy?
If you have already trained before pregnancy, you can continue training. The benefits of training during pregnancy can be enormous: increasing well-being, improving body control, strengthening the back muscles and reducing the risk of developing diabetes. However, you must adjust the intensity, duration and choice of exercises, and in any case, a few weeks before the birth, go through a training pause or shorten the workout to “Pregnancy gymnastics”.
What to eat before strength training?
In order to have strength for work, it is necessary to give the body "fuel", but it is important not to feel discomfort during exercise. Energy is given to the body. slow carbohydrateswhich are released gradually, for example, they are in bread and bananas. Eat about 40 g is recommended for 30 minutes. Since the muscles will be loaded, the food before strength training should include protein foods and enough for about 20 g. It is also necessary to include some fat in this food intake - 3 g.
If you start training during pregnancy, you need intensive training and professional support from a trainer. You should also consider the risks associated with training during pregnancy: this can lead to overheating and oxygen deficiency in the fetus under severe physical stress. Therefore, you should abandon the long workouts with high intensity.
With an individual training plan for a fitness goal.
After delivery you will need about 4 weeks to take a break. Again, start with a lower intensity and duration, then slowly increase from week to week. Finally, you can stop unintentional learning! If you have a clear goal, you can plan your training units in a structured way. If you also document individual workouts, you can make your progress visible and, if necessary, you can adjust or change your training strategy.
Harm of strength training for women
Many believe that if you engage with weight, you can spoil the figure by making it masculine, but this is nothing more than a myth. The harm of strength training takes place in case of non-observance of the basic rules and in the absence of a warm-up. Training can be harmful in the presence of certain diseases, so if necessary, visit a doctor so that there are no health complications.
When you plan your training, go to your limits, advise a professional personal trainer. This training plan is specifically dedicated to the goals of training women in Russia. Training plan specifically designed for the development of the muscles of women. The goal of this training program is muscle building as well as fat burning. In addition to this program, it is recommended to conduct a relaxed endurance training. For example, on cardio devices such as a stepper or ergometer, training could be conducted on non-training days.
Here is a two-part tutorial. The division into two parts divides the whole body workout into 2 training days. Through this separation, different muscle groups can be trained more efficiently and intensely. This makes the workout more intense, and the muscle building improves. After each school day, you should spend a day of rest to make optimal use of the regeneration time. This can be useful if you already took this into account in order to avoid possible mistakes from the very beginning in your training.
Strength training is the ideal choice for people who want to lose fat and improve their body relief. The main thing is to follow the rules of training and pick up effective exercises, focusing on the desired result. After a couple of weeks of training, you can see the progress, but it all depends on the initial indicators of weight and goal.
Women's Training Plan for Muscle Building and Fat Loss
Between the planned workouts should be no more than one minute. Between different workouts, the interval should last 2-3 minutes. When doing exercises, always look for a clean and concentrated performance. Also pay attention to proper breathing, that is, exhale during the tension phase, inhale when loosening.
Choose a weight so that the exercises can be performed well. However, the exercise should not be “too easy.” Weight must be selected to ensure a specified number of repetitions. If the workout is too intense for you after this training plan, feel free to adjust the plan according to your wishes. You can do less repetitions or reduce the number of exercises.
If you want to lose weight or change the appearance of your body, strength training for women is one of the most effective methods. Diet and also very important, but it is strength training for weight loss will most likely help you achieve the desired results.
If you just can not decide to master the program of strength training, think about the fact that such exercises:
All about fitness, muscle building, training, six packs, bodybuilding and nutrition
Training day 1: chest, shoulders, biceps, triceps, calves. Training day 2: back, abdomen, legs, buttocks. Modern strength training for today's woman - fat burning - dense connective tissue - more vitality and health! When it comes to women and strength training, most women are very reluctant. Then you often see the image of a trained bodybuilder with huge muscle mountains in front of her! This picture is likely to scare almost every woman who will only tighten your figure and lose some thick pads.
Enhance metabolism. Muscles require more calories from the body than fat, so the more of them in your body, the more calories are burned in it during the day;
- strengthen bones, which is especially important for women;
- make you stronger, producing muscular endurance;
- help you avoid injuries;
- strengthen self-esteem, inspire self-confidence;
- improve coordination and sense of balance.
All this prejudice is now also very quickly perceived as a given, according to the motto “If you want thick arms and an angular face, then do strength training, otherwise stay with fitness”! First of all, we would like to tell you that this thesis is not so correct and can not be accepted unconditionally!
Are women and strength training a contradiction?
For the above reasons, most women are excluded from strength training. This is due to the growth of a massive muscle, and in most women the fear of being “male” and “angular” after a short time is inactive. There are several reasons why a woman does not need to worry about becoming a real “monsoon mountain”.
However, deciding to begin strength training, you are faced with a number of issues:
What strength exercises should I do?
How many sets and reps to perform?
What weight to use for burdening?
Best of all, start by choosing a standard workout, the right sports equipment and making time for classes.
Basic principles of strength training
Before developing your own program, you need to familiarize yourself with the basic principles of strength training. Knowing them, you can choose the right weight for you, determine the number of sets and the number of repetitions, as well as learn how to achieve the results you need during these workouts.
Hormonal balance Testosterone is the most important hormone for muscle growth. This hormone is found in humans to an extremely high degree than in the female body. This fact alone limits the growth muscle mass women. Normal woman No need to worry that preparing our recommended training plans leads to extreme muscle hammers!
Number of muscle fibers A woman has less muscle fibers than men. While a man is horribly strong, fast and muscular in nature due to his hormonal status and the number of fibers, it is not for a woman! In addition, there are also sufficient grounds for a woman to perform strength training in the zone of intense repetition. Every woman wants a clear and well-aligned body. There should be several problem areas, and the whole body should be pretty tight!
Progress In order to avoid or getting used to the body, you need to perform strength training in a mode of constantly increasing intensity. You can do this by increasing the weight by doing large quantity sets and / or repetitions, changing exercises, etc. Depending on your fitness, these innovations should be introduced into a standard workout weekly or monthly.
Specificity. This principle reflects the fact that your training should be directed to achieve exactly your goals. If the most important thing for you is to increase strength, then the exercises should meet precisely this need (for example, you should conduct a training session with a greater weighting, making a set of the maximum number of repetitions). For weight loss should choose a number of different exercises aimed at all types of muscles.
Rest and recovery. Rest days are as important as training days. Just during this period, your muscles grow and change, so it is important not to load the same muscle groups for two days in a row.
Before proceeding to the development of strength training, remember a few basic points:
Before doing strength exercises, warm up the muscles of the body. This will make them warm, which will prevent possible damage. You can warm up your muscles by performing light cardio movements or one exercise from your main complex. Only then can we move on to greater power loads.
Raise and lower weight slowly. Do not jerk movements. Refuse to perform movements with arms raised up, if the weight seems too large.
Breath. Do not hold your breath. Make sure you breathe in and breathe out as you do the movements.
Keep straight. Pay attention to your posture, using the tension of the press to perform each exercise. This will help you maintain balance and protect your spine.
In order to start strength training for women, first of all, it is necessary to select exercises aimed at all muscle groups. If it’s hard for you to do it yourself, you can:
Hire a personal trainer;
- use for women;
- work with a personal trainer online.
Beginners can choose 8 to 10 exercises that should be directed to different muscular groups. Here is a sample list of such movements:
Chest: exercises on the bench for the press, on the simulator for the chest and the press, push-ups, exercises on the simulator for the pectoral and deltoid muscles.
Back: jerks with one hand, exercises on the simulator for jerking hands sitting, stretching the back, exercises on the simulator to lift weights sitting.
Shoulders: lifting weights above the head, side lifting weights, lifting weights forward.
Biceps: rotation of the biceps, lifting the biceps while standing, concentrated flexion of the arm.
Triceps: extension of arms on the block, reverse push-up, reverse rotation.
Quadriceps: squats, lunges, leg extension and work with leg simulators.
Hamstrings: lifting the barbell, lunges and exercises on the simulator for flexing the legs.
Press: lifts the press, lifts the press with a turn, turns the press sitting, strap pose.
Sequence of strength exercises
Check that you have selected at least one exercise for each major muscle group.
The following core muscles of your body should be trained: the muscles of the chest, back, shoulders, biceps, triceps, quadriceps, hamstrings, shoulder blades, and abs.
Do not skip any of these muscle groups. This can cause an imbalance of the muscles in your body, which can lead to injuries.
Most experts believe that you should start strength exercises for weight loss with large muscle groups, and only then proceed to work out smaller muscles. The most popular exercises are movements aimed at large muscles, so if you plan to train and small muscles, you should carefully choose training program. You can do the exercises in any order, changing their order at will.
How many exercises and sets should I do?
You picked up suitable exercises, but do not know how many of their repetitions and sets to include in your workout. This number depends on your goal. The American College of Sports Medicine recommends performing 8–10 repetitions for developing muscular strength, 10–15 repetitions for developing muscular endurance. The same institution advises to include in the training, at least one set of all the exercises, doing them up to complete exhaustion. Many experts insist on the need to perform 2 - 3 sets.
To reduce weight, do 1 - 3 sets of 10 - 12 exercises, using a weight at which you can do ONLY the specified number of repetitions.
For muscle growth, make 3 or more sets of 6 to 8 reps until exhaustion. For beginners strength training should increase the number of exercises gradually, reaching the recommended level only after a few weeks. For many exercises, you may need a trainer.
For health and stamina, include in your workout 1 - 3 sets of 12 - 16 repetitions using a weight at which you can ONLY perform the specified number of repetitions.
How much rest should you have between exercises and workouts?
It also depends on your goal. High intensity (which depends on the weight of the weighting) when performing exercises requires a longer rest. If you lift weight to fatigue, it will take you on average 2 to 5 minutes for your muscles to rest until the next set. When using less weight and more repetitions, muscles should be allowed to rest from 30 seconds to 1 minute.
The American College of Sports Medicine recommends training every muscle group 2-3 times a week. However, the number of repetitions in a set depends on the method and goals of your strength training. To restore and build muscle between exercises strength exercises should rest for at least 48 hours. The more intensely you train, the longer your rest should be.
Where to train?
If you want to conduct a full-fledged strength training, do not miss the opportunity to train in the gym. In it you will be able to train on the simulators and do a set of exercises with dumbbells. This means that in the gym you can make standard weight training for women more diverse by incorporating different types of sports equipment. Learn more about the pros and cons of simulators, as well as dumbbells and barbells.
If you decide to train at home, you should buy:
These are small, lightweight sports equipment that are easy to transport. By training with them, you will achieve good results.
Dumbbells - a relatively inexpensive sports equipment designed to perform a variety of exercises. You can find them in any general sports store. In addition, you can also pick up a barbell with a set of pancakes, a gym ball and / or an exercise bench.
Gymnastic ball and bench for exercises can be recommended to everyone. These shells are effectively included in weight loss training, they will help develop a sense of balance, as well as develop strength and endurance.
When choosing a weight to do the exercises, proceed from the number of repetitions and sets that you plan to perform. The general rule is that with a given weight you must ONLY make the specified number of repetitions. This is called working to fatigue. However, if you are just starting or you have medical contraindications, as well as health problems, you should avoid fatigue and use less weight, with which you will achieve a higher level in a while.
How to find out how much weight you need to work out your body? Here are some tips to help you answer this question.
The larger muscles of the buttocks, thighs, chest and back are better trained with the help of heavier sports equipment. For the small muscles of the shoulders, arms, press and shoulder blades, a smaller weight is sufficient.
On the simulator you usually lift more weightthan using a barbell or dumbbells. This is understandable, because in the simulators, in doing the exercises, you use both arms or legs, while each limb works separately with dumbbells. Thus, on the chest simulator you can work with a weight of 15–20 kg, while you can only lift 7–10 kilogram dumbbells.
Beginners should increase in the first place the number of exercises, not the weight being lifted.
Determine the weight you need, you can only spend a few workouts.
The most elementary way to find out the weight that is right for you to do the exercises for you is intuition (although this is not very scientific).
Start your workout with the use of the lightest weight, making a warming up set of your favorite movements (about 10 - 16 exercises).
For the second set, increase the weight used by 2 or more kilograms, and depending on the goal of your strength training, increase the number of exercises. If you can perform the desired number of exercises, increase the weight and when performing the third set.
In general, use a weight with which you can do ONLY the desired number of repetitions. You must fight for each successive repetition, but must be able to complete the set.
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