What exercises to do in the gym. How to work out in the gym without a coach girl to lose weight

No doubt you need to know about how to work out in the gym for girls in order to get a noticeable result. Strengthen your health, make your body beautiful and add flexibility to your muscles - these are the goals that most often push people to workout on simulators. And beginners begin to engage intensively, but it happens that exercises do not always give the desired result.

Most of the programs that are designed for training in the gym, involve classes that last one hour, three times a week. Often there are such situations that the number of classes has to be reduced to two. Then you need to do this: all the load, which is designed for a week, to distribute into these two classes. This approach allows to achieve the same results, provided that classes will be held in intensive mode.

A woman who works out in the gym, it is useful to remember that any workout should begin with a warm-up and end with stretching those muscle groups that were loaded in strength exercises. If you start to train on cold muscles, the risk of injury increases.

Warm up lasts about 5 minutes. To warm up all the muscles of the body, it is recommended to use an exercise bike or a treadmill. These exercises will help stretch the muscles and increase blood flow. If it is intended to carry out a power load, then in front of them you also need to do warm-up exercises. That is, perform the exercise first with less weight to prepare the muscles for future load.

After training, you need to devote a little time to stretching the muscles that were loaded in the core exercises. Stretching promotes muscle recovery. If there is no stretching, the muscles need a long time to normalize the condition and only then the recovery begins. To properly perform stretching exercises, you can use the video, which is enough on the Internet.

Different types of training pursue their goals. Cardiovascular exercises are aimed at burning subcutaneous fat. While power will give the opportunity to build muscle tissue. Classes should combine different types of training. It is better to do so in order to gradually increase their intensity. You need to start with a light mode, which will last about a month. And then gradually add the number of repetitions and approaches. It is important not to overdo it. Do not allow shortness of breath and dizziness, as well as excessive fatigue.

Many women, as the reason for going to the gym, notice sagging body. It occurs with insufficient nutrition of all organs and systems of the body due to poor blood flow. If you increase the blood flow, weakness and flabbiness will disappear. The most successful way to improve the movement of blood through the body is exercise. And for this effect, you need to do so that the pulse reaches high values, about 140 beats per minute. With this training, the blood begins to fully nourish the skin, muscles and joints. After two months of intense training, flabbiness disappears.

The following instructions will tell the girls how to work out in the gym.

What mistakes in the gym are especially common among beginners?

Listed here are typical beginner mistakes that come and begin to practice in the gym. It is worth remembering them and excluding them from their training program, if classes are already taking place, or not to allow them to appear.

1. Excessive press load to reduce waist

This can be advised unless a thin girl, because the effect will be exactly the opposite. Due to the large load the muscles will grow and the waist will increase in volume. Wanting to narrow the waist, the girls perform various twists, side tilts with dumbbells, leg rises. But come to the fact that the waist is distributed in breadth. For a flat tummy, you need a balanced diet, adequate cardiocompound and a well thought out system of exercises.

1. Abuse of cardio

The recommended number of workouts with cardiovascular 2-3 times 40 minutes for one week. A large load will result in the production of a stress hormone. This hormone is different in that it destroys muscle tissue and leads to exhaustion.

1. Complete elimination of power loads with dumbbells

This leads to the fact that fat is burned in exercises with a pulse in the maximum range, and under them remain undeveloped muscles. And there is a feeling of a skeleton covered with leather. To form the elastic buttocks and a beautiful tummy it will help load with weights. In addition, developed muscles consume more calories, even when they are not loaded with exercise. Plus, there is still a strengthening of bones and ligaments.

1. Reluctance to sweat

To avoid sweating under intense loads is impossible. It `s naturally. Therefore, cosmetics on the face should be absent or be waterproof, and with perfume is better not to overdo it.

1. Training without interruption

Loads of muscles every day in intensive mode will not give the opportunity to get the cherished form in a short time. In order for the muscles to grow, they need to be given time to recover. The optimal is a break of 2-3 days for each individual muscle group. An example of such a workout is to take the following plan: on Monday, to load the biceps and chest, and on Tuesday - legs, on Thursday - triceps and shoulders, on Friday - back, and on other days to relax from exercise.

These are all tips and common mistakes that need to be taken into account by those who want to learn how to work out in the gym. To achieve the desired result they need to remember. Some will certainly fulfill - this is about advice, while others try to avoid - of course, mistakes.

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1. Cardio loads and their benefits

Among women, it is often the case that the erroneous opinion that regular cardio loads are an effective means of overweight and that they will help to form a perfect body. However, such confidence is not justified. Girls consider that cardio-loadings are not superfluous, and that there are only positive moments in treadmill classes. After all, as evidence, you can observe the figures - the number of calories expended. In fact, this figure does not correspond to the actual consumption of calories. With enhanced training exclusively on bicycle simulators, you will feel an absolute incapacity, while girls who prefer power loads feel tired, but full of vitality and joy. The cardio simulator is useful for a 20-minute warm-up, no more. In normal mode, in just 15 minutes from the start of your workout, you will experience the effect of an hour-long run at the stadium.

If you abuse cardio loads, the level of cortisol in the blood becomes higher, and this, in turn, can lead to muscle damage. Aerobic workouts are good as an independent sport, but it is better to diversify it, for example, not only train on a treadmill, but to supplement training with an exercise bike, ellipsoid, ladder. The optimal time for training on each simulator is no more than 20 minutes. But all three or four simulators can not be used at once. Choose a pair of them, and then just alternate to rest.

  2. The rate of water consumption in training

Many girls do not attach importance to water. Most often, no one drinks more than half a liter of water for the entire workout, at a time when it is necessary to drink at least up to a liter. Not every instructor pays attention to this, but in vain. Drinking water during exercise is crucial. The rate of water consumption is a pledge of acceleration of metabolism, water contributes to increased efficiency, prevents overstressing the joints, maintains good health, avoiding dizziness.

3. Monotonous exercises

Each trainer warns that after a workout, the muscles should recover and rest. Muscle pain occurs due to microdamage in the muscle tissue, which increases and gives rise to cracks. If at each workout you have the same program - the development of a single muscle group, then you do not allow your muscles to recover. The press is an exception, it is a zone requiring increased attention. For the rest of the muscles it is better to do an interval between workouts of about 48 hours. This mode may seem gentle to you, but rest assured, it is optimal. Rest between loads is just as important as the workouts themselves.

4. Remove fat by shaking the press.

Many men and women, seeking to get rid of excess fat on the abdomen, devote a lot of time to exercises for the press. But one training after another takes place, and the stomach remains the same. Many adhere to the erroneous opinion that training the abdominal muscles “engraves” their waists and eliminates layers of fat. The opinion is unreasonable, as there are some nuances in this regard. Exercises on the press - are integral, but it does not do without a systematic approach - you need to limit calorie intake and ensure an appropriate level of cardio loads. Then the visible result is guaranteed.

  5. "Iron" inspires fear

Whatever the goal of the girl in the gym, she sees the same standard result: turned proportional body shape. The girls think that if they train with dumbbells, then at that very hour their body will harden and the man-like muscles will appear. In fact, to pump, you need to use sports nutrition in large quantities. If you rave about beautiful buttocks and neglect workouts for the upper body, then the body can become enlarged downwards. Only classes with iron will give you beautifully shaped body parts. The more intense your workouts with weighting, the more calories you will lose.

6. Do the exercises correctly

In free-weight workouts, the effectiveness of exercises is significantly reduced if they are performed poorly. At the same time, the joints are subject to strain, which can injure them. It is necessary to be especially careful with elbow and knee joints. Do not save money on a personal trainer who will track how correctly you will perform the exercises the first workout. The beginner is often not aware of the amplitude of the exercise, and this can be harmful. The instructor will lay the foundation for your other activities.

7. Sweat - an obstacle to exercise

Paradoxically, but true. Girls avoid sweat at workouts, they are frightened by unsightly wet marks on clothes under their arms or on their backs, they are afraid that their makeup will be disturbed ... What exercise can we think of? If you apply makeup at the time of training, then only for certain purposes - to interest a man in the gym. Otherwise it makes no sense to work on improving the shape of the body.

8. Perfume in the hall

Item similar to the previous one. It is not clear at all why a girl should wear perfume when she goes to workout. This training requires adequate effort, otherwise the result can not be achieved. Even if you are interested in a great athlete, it is doubtful that he will appreciate the fragrance of your perfume, being tired after an exhausting workout.

Many girls love the exercise "pendulum" when they are tilting left and right, and the projectile is shifted from hand to hand. Such an exercise, in their opinion, should add relief to the lateral muscles, but such an effect can be achieved only by training on the mat. Do you need a slim waist? But this exercise will just make it more voluminous, and not otherwise. When pumping muscles, they increase. So grow all the muscles, and why the waist should be an exception?

Contrary to popular belief, a girl does not have to do exercises in the gym under the strict supervision of a personal trainer in order to strengthen muscles and achieve weight loss, getting rid of excess weight. It is enough to actively conduct classes and follow some simple tips on how to train correctly, and a woman can quickly bring weight back to normal.

Remember, no magic pills and drinks exist! The first thing you need to do is activate fat burning. How to do it, . And then you can begin to deal with the issues of improving your body more seriously. All weight loss is based on proper nutrition and physical exertion, the rest is fiction and nonsense.

A beautiful figure is something that all girls want to possess, and that which is a priority for men. In order to have a perfect body, women have to resort to truly Spartan weight loss methods. See also - . In order for this process to take place most effectively for you, it is recommended to conduct regular workouts in the gym.

However, this does not mean that you need to run headlong for a subscription to the nearest hall. It is necessary to know that the complex of exercises with simulators is somewhat different from home complexes. So, how to work out in the gym without a trainer girl to lose weight? This question requires more careful consideration.

Why the gym is the basis of weight loss

Nowadays, to lead a healthy lifestyle has become fashionable. Every day we see someone go for a run from early morning, buy jars of vitamins, go to the gym. Are these people driven by fashion alone?

Of course, a visit to the hall is a very expensive pleasure. And not only in terms of finance, but also time. After all, if you decide on such a step, then your lesson should not be limited to thirty minutes (although this depends on the stage or level of training).

However, this is a plus. Instead of ten minutes to hang at home on the bar or jump on a rope, you get a full-fledged lesson with a full load for you. You devote this time to yourself, to your body, and your body will bring you thanks for this in the form of lost weight.

It is known that in order to effectively lose weight, in training it is necessary to observe regularity. Therefore, another advantage is that you are unlikely to miss classes if you pay for them.

In addition, the weight loss program will give a visible result, provided that it will be made up of a variety of exercises for all muscle groups. Modern gyms are equipped with all necessary exercise equipment that will allow you to make your individual complex, taking into account your capabilities and preferences.

No matter how trite it may sound, that playing sports bring a visible effect, the atmosphere is important. Everything around should set you up at work, only so there will be a desire to work on yourself. Just this can provide you a gym, where laziness simply has no place.

So, the benefits of training in the hall without a coach are as follows:

Features of the training process

For many, it may seem strange, and maybe even incredible, the fact that you can fully engage in the gym without an instructor. Of course, when you are under the supervision of an experienced specialist, when you receive individual instructions or comments from him is good. But who said that without him absolutely impossible to do?

In this case, the main thing is to create your individual program, based on the level of your physical fitness, the characteristics of the organism, and also of your desires. After all, for one girl, the main goal of training will be to reduce the volume of the hips, the other will lose weight at the waist, and the third one will reduce body weight. Each organism develops individually, so the development of a complex of workouts requires an individual approach.

In drawing up an individual training program, there are several important factors to consider:

1. Any exercise should start with a warm-up. Before giving a serious load on the muscles, it is necessary to warm them up thoroughly, to prepare them for the subsequent exercise. Otherwise, you can damage the ligaments or stretch the muscles.
2. In order for weight loss to take place as quickly and efficiently as possible, it is important not only to play sports, but also to eat right. Since we are a reflection of what we eat, our diet must be balanced. In no case should overeating be allowed, but you shouldn’t limit yourself too much. The body should receive its daily rate of proteins, fats, carbohydrates, not only for its proper operation during the day, but also for training.
3. Strength training must be present in your program. Since they are the most debilitating, losing weight, you will quickly and quickly achieve the desired result. Also, strength training will help you to form a slim, toned body and beautiful bumpy muscles.
4. Stretching - what must necessarily end any of your occupation. In order to avoid undesirable pains and injuries, at the end of the complex, perform 3-4 stretching exercises on all muscle groups.

Training program for the gym for women

To warm up, where exercises should be performed, adhering to a strict sequence from the head and neck muscles to the lower extremities. See also - . It is better to start and finish the warm-up from walking (it is possible on the spot).

When all the muscles are warm, you can go to the main part:

• tightening dumbbells to the chest alternately (14-16 times with 2 sets on each arm);
• squats in a wide rack (2 sets of 15 times);
• flexion of the body on an inclined bench (3 sets of 20 times);
• deadlift (12 times);
• thrust vertical block for the head wide grip (20 times for 2 sets);
• stretching on all muscle groups.

It should be noted that this complex is approximate. After a series of workouts, you can come up with your own exercise program, diversifying them with numerous variations with other simulators.

Summarizing the above, we can conclude that in order to weigh less, girls only need to play sports and eat right. To help you in this will be able to correct training program for the gym. Do not be afraid to do without a coach: it will teach you to develop exercises yourself and control your mind and your body.