Strength fitness for women implies muscle development, since during exercise, muscles are trained with the help of various weights. Additional weight is selected according to preferences, medical conditions, and on the advice of the instructor. There are also exercises where your own body plays the role of weight, for example, squats, push-ups, various crunches and other fitness areas.
Content
- 1 Strength training and fitness programs for women 1.1 GENERAL RECOMMENDATIONS FOR STRENGTH TRAINING
- 2.1 Program for endomorphic type
- 3.1 Program for endomorphic type
- 4.1 Program for endomorphic type
- 5.1 Program for endomorphic type
- 6.1 Program for endomorphic type
- 7.1 Program for endomorphic type
Pilates
For some reason it is considered something easy like stretching and breathing exercises. But in reality, everything is radically different. “Professional fitness has never considered Pilates as a recovery exercise after the main training,” says Ruslan Panov. — This training perfectly eliminates body dysfunction through the formation of a muscle corset. And it is created only through tension. Therefore, Pilates is initially a strength training, and dividing this area into strength and non-strength lessons is a mistake.” Alas, now, especially in small fitness studios, you can actually find Pilates lessons that are completely incomprehensible in content, where there is nothing but stretching. Try to get into classes with real professionals certified by the International Pilates Institute. Then you can safely include Pilates in your list of strength training hits.
Pump, functional training and Pilates are the classes that should be combined, first of all, if you are interested in strengthening muscles without the gym.
Strength training and fitness programs for women[edit | edit code]
Fitness motivation for girls
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Strength fitness
The strength fitness programs included in this article are examples only. They contain aerobic and strength components, but do not include stretching exercises, with the exception of program #4. Each program has options for different body types. Choose the option that suits your somatotype. Additional exercises include walking, running and aerobics.
Strength fitness
Please note that all of the above programs solve general problems, but cannot fully take into account your individual needs. Once you have the necessary skills and experience, consult with a professional consultant who can help you create a personalized program.
Due to genetics and individual adaptability, it may be that once you reach an intermediate or advanced level of training your performance will begin to improve very slowly or your progress will stop altogether. Even excessive load may stop bringing noticeable success.
If you work on the same program for a long time, then after a while you reach a so-called plateau, when the results stop growing as actively as at the beginning of training. To overcome this stage, it is necessary to further individualize the program and change the intensity, type and duration of exercises more often. Seasonal training cycles have proven themselves well. For example, in the winter it is advisable to focus on building a good foundation for aerobic and strength training, and in the spring and summer include shorter, more intense workouts that are in line with your program goals.
GENERAL RECOMMENDATIONS FOR STRENGTH TRAINING[edit | edit code]
- Carefully read the recommendations for strength training for women
- Allow time for a good warm-up, paying particular attention to the muscles and joints you plan to work during your workout. Aerobic exercises in the program can be used as a warm-up.
- Marked "max." in programs means that it is necessary to do the maximum possible number of repetitions, observing the correct technique.
- Each program is accompanied by numbers that indicate the level of intensity.
- When choosing a weight, choose a weight that allows you to perform a given number of repetitions with proper technique, with the last two being difficult but not impossible for you. If you feel muscle tightness the next day, slightly reduce your training load. You should feel that the workout is having a certain effect, but it should not be associated with physical limitations or pain. Learn the difference between “helpful” pain (training effects) and “harmful” pain (damage and injury). The latter is a warning sign that should not be ignored.
Would I like to pump up?
Many women forgo the benefits of strength training (depriving themselves of these benefits with connotations of regret, while making a conscious choice) for fear of developing bulging muscles (bulging muscles). This is a misconception and misinterpretation of the effects of strength training for women. According to the Women's Heart Foundation, high estrogen levels make it very difficult for women to become overly muscular. When women lift weights, changes in their muscles tend to be related to tone, strength and endurance rather than size. The resulting appearance of female muscles is characterized as dense (not loose), NOT massive masculine, but MUSCLES HARMONIZED WITH SEXUAL FEMININITY.
IMPROVING OVERALL PERFORMANCE. ENTRY LEVEL[edit | edit code]
Program for endomorphic type[edit | edit code]
- Suitable for beginners
- Held in the gym
- Training frequency: 3 times a week (every other day)
- Intensity: 4-6/10
- High repetition rate
- Rest between sets - 30-60 s
| Aerobic training: exercise bike, deadlift machine, treadmill, elliptical trainer, swimming. The use of a stepper is not recommended. | 1st - 2nd week 6-8 min. | 3rd - 4th week 8-12 min. | 5th - 6th week 10-20 min. |
| 1 Standing bar push-ups | 2×12 | 2×15 | 2×18 |
| 2. Squats with a ball between your legs | 1 x 15 | 2×12 | 2×15 |
| 3. Leg abduction on the simulator | 1 x 15 | 2×12 | 2×15 |
| 4. Leg raises on the machine | 1 X 15 | 2×12 | 2×15 |
| 5. Standing calf raise | 1 x 15 | 2×12 | 2×15 |
| 6. Bridge on shoulders with raised arms | 2×12 | 2×12 | 2×15 |
| 7. Wide-grip pull-down | 1×15 | 2×12 | 2×15 |
| 8. Dumbbell lateral raises for women | 1 x 12 | 2x8 | 2×12 |
| 9. Arm extension on the upper block | 1 x 12 | 2×8 | 2×12 |
| 10. Contraction of the transverse abdominal muscles while standing on hands and knees | 1 x 12 | 2×8 | 2×12 |
| 11. Program for stabilizing abdominal muscles | 1 x max. | 2 x max. | 3 x max. |
| 12. Two-stage twisting | 1 x max. | 2 x max. | 3 x max. |
Program for mesomorphic type[edit | edit code]
- Suitable for beginners
- Held in the gym
- Training frequency: 3 times a week (every other day)
- Intensity: 4-6/10
- Rest between sets - 30-60 s
| Aerobic training: exercise bike, deadlift machine, treadmill, elliptical machine, swimming. The use of a stepper is not recommended. | 1st - 2nd week 5-8 min. | 3rd—4th week 6—10 min. | 5th - 6th week 8-15 min. |
| 1. Push-ups for girls on their knees | 1 X 12 | 2×8 | 2×12 |
| 2. Squats with a ball between your legs | 1 x 12 | 2×8 | 2×12 |
| 3. Leg abduction on the simulator | 1×12 | 2×8 | 2x12 |
| 4. Leg raises on the machine | 1×12 | 2×8 | 2×12 |
| 5. Standing calf raise | 1 x 12 | 2×8 | 2×12 |
| 6. Bridge on shoulders with raised arms | 1 x 12 | 2x8 | 2×12 |
| 7. Wide-grip pull-down | 1 x 12 | 2×8 | 2×12 |
| B. Raising dumbbells to the sides | 1 X 10 | 2×8 | 2×10 |
| 9. Arm extension on the upper block | 1 x 10 | 2x8 | 2×10 |
| 10. Contraction of the transverse abdominal muscles while standing on hands and knees | 1 X 10 | 2x8 | 2×10 |
| 11. Program for stabilizing abdominal muscles | 1 x max. | 2 x max. | 3 x max. |
| 12. Two-stage twisting | 1 x max. | 2 x max. | 3 x max. |
Program for ectomorphic type[edit | edit code]
- Suitable for beginners
- Held in the gym
- Training frequency: 3 times a week (every other day)
- Intensity: 4-6/10
- Low repetition rate
- Rest between sets - 45-90 s
| Aerobic training: exercise bike, stepper, deadlift machine, treadmill. The use of an elliptical trainer is not recommended. | 1st - 2nd week 4-6 min. | 3rd - 4th week 5-10 min. | 5th - 6th week 6-12 min. |
| 1. Kneeling push-ups | 2×6 | 2×8 | 3×6 |
| 2. Leg press for girls | 2×8 | 3×6 | 3×6 |
| 3. Wide-legged barbell squats | 2×8 | 2×8 | 3×6 |
| 4. Standing calf raise | 1×15 | 2×12 | 2×15 |
| 5. Bridge on shoulders with raised arms | 2×8 | 2×8 | 3×6 |
| 6. Wide-grip pull-down | 2×8 | 3×6 | 3×6 |
| 7. Abdominal rows on the machine | 2×8 | 3×6 | 3×6 |
| 8. Barbell Curl | 2×6 | 2×8 | 2×8 |
| 9. Dumbbell lateral raises | 2×6 | 2×8 | 2×8 |
| 10. Arm extension on the machine | 2×6 | 2×8 | 2×8 |
| 11. Program for stabilizing abdominal muscles | 1 x max. | 2 x max. | 3 x max. |
| 12. Twisting with body rotation | 1 x max. | 2 x max. | 3 x max. |
Myth #2 – Strength training causes fat to turn into muscle.
Another deep-rooted myth not only among women, but also among men. Someone once incorrectly explained or understood the principle itself, combining two processes into one. It is incorrect to assume that the volume that was created primarily by subcutaneous fat will remain and will only be filled with muscle tissue. That is, fat will somehow magically become muscle, and the volume will not change. All wrong. Fat can be burned, not degenerated. And if you adhere to proper nutrition, the layer of subcutaneous tissue will decrease, but at the same time the muscles will become toned. Tone does not mean that the muscles will increase significantly in volume. They will tighten up, take on a beautiful shape, and thanks to fat burning, they will acquire a slimmer and leaner appearance. Therefore, it is worth distinguishing between these two processes, which are independent of each other and do not transfer from one to the other.
PROGRAM No. 1. IMPROVING OVERALL PERFORMANCE. INTERMEDIATE LEVEL[edit | edit code]
Program for endomorphic type[edit | edit code]
- Suitable for beginners
- Held in the gym
- Training frequency: 3 times a week (every other day)
- Intensity: 5-7/10
- High repetition rate
- Rest between sets 15-60 s
| Aerobic training: stationary bike, deadlift machine, treadmill, elliptical trainer, swimming. The use of a stepper is not recommended | 1st - 2nd week 15-25 min. | 3rd - 4th week 20-30 min | 5th - 6th week 25-35 min |
| 1. Bench press | 2×15 | 2×18 | 2×22 |
| 2. Reverse lunge with barbell | 2×15 | 2×18 | 2x22 |
| 3. Bridge on shoulders with raised arms | 2×15 | 2x18 | 2×22 |
| 4 Straightening the legs with the ball while lying down | 2×15 | 2×18 | 2×22 |
| 5. Wide-grip pull-down | 2x15 | 2×18 | 2×22 |
| 6. Abdominal rows on the machine | 2×15 | 2×18 | 2×22 |
| 7. Seated dumbbell press | 2×8 | 2×12 | 2×15 |
| 8. Arm extension on the upper block | 2×10 | 2×12 | 2×15 |
| 9. Forearm abduction using a rubber expander | 2×10 | 2×12 | 2x15 |
| 10. Program for stabilizing abdominal muscles | 2 x max. | 3 x max. | 3 x max |
| 11. Two-stage twisting | 2 x max. | 3 x max. | 3 x max. |
Program for mesomorphic type[edit | edit code]
- Suitable for intermediate level
- Held in the gym
- Training frequency: 3 times a week (every other day)
- Intensity: 5—7/10
- Rest between sets 15-60 s
| Aerobic training: exercise bike, deadlift machine, treadmill, elliptical trainer, stepper. | 1st - 2nd week 12-20 min. | 3rd - 4th week 15-25 min. | 5th - 6th week 18-30 min |
| 1. Bench press | 2×15 | 3×12 | 3×15 |
| 2. Leg press | 2×15 | Zx12 | 3x15 |
| 3. Bridge on shoulders with raised arms | 2×15 | 3×12 | 3×15 |
| 4. Leg abduction on a block | 2×15 | 3x12 | 3×15 |
| 5. Wide-grip pull-down | 2×15 | 3×12 | 3x15 |
| 6. Abdominal rows on the machine | 2×15 | 3×12 | 3x15 |
| 7. Seated dumbbell press | 2×12 | 2×15 | 3×12 |
| 8. Barbell Curl | 2x12 | 2×15 | 3×12 |
| 9. Arm extension on the simulator | 2×12 | 2×15 | 3×12 |
| 10. Forearm abduction using a rubber expander | 2x12 | 2×15 | 3×12 |
| 11.Program for stabilizing abdominal muscles | 2 x max. | 3 x max. | 3 x max. |
| 12. Lying emphasis on the BOSU ball | 1 x max. | 2 x max. | 3 x max. |
| 13. Two-stage twisting | 2 x max. | 3 x max. | 3 x max. |
Program for ectomorphic type[edit | edit code]
- Suitable for beginners
- Held in the gym
- Training frequency: 3 times a week (every other day)
- Intensity: 5—7/10
- Low repetition rate
- Rest between sets - 45-90 s
| Aerobic training: exercise bike, stepper, deadlift machine, treadmill. The use of an elliptical trainer is not recommended. | 1st - 2nd week 8-15 min. | 3rd - 4th week 10-18 min. | 5th - 6th week 12-25 min. |
| 1. Bench press | 3×6 | 3×8 | 4×6 |
| 2. Leg press | 3×6 | 3×8 | 4×6 |
| 3. Leg raises on the machine | 3×6 | 3×8 | 4×6 |
| 4. Pull-ups on a machine | 3×6 | 3×8 | 4×6 |
| 5. Abdominal rows on the machine | 3×6 | 3×8 | 4×6 |
| 6. Seated dumbbell press | 2×6 | 3×6 | 3×8 |
| 7. Barbell Curl | 3×6 | 3×8 | 3×8 |
| 8. Arm extension on the machine | 3×6 | 3×8 | 3×8 |
| 9. Forearm abduction using a rubber expander | 2×8 | 2×8 | 2×8 |
| 10. Program for stabilizing abdominal muscles | 3 x max. | 3 x max. | 4 x max. |
| 11. Twisting with body rotation | 3 x max. | 3 x max. | 4 x max. |
Get physically stronger
An increase in muscle strength makes any woman much less dependent on outside help in the most ordinary everyday situations. There is no need to move furniture - the new features will be useful for daily homework. According to various estimates, even moderate strength training can increase muscle strength in women by 30-50 percent
.
Myths about strength training
This type of activity is still considered a purely male occupation. This is due to persistent myths. Find out why you shouldn't trust them.
PROGRAM No. 2. AEROBIC EXERCISES AND RIDING EXCESS WEIGHT[edit | edit code]
Program for endomorphic type[edit | edit code]
- Held in the gym
- Training frequency: aerobic - 4 times a week, strength training - 3 times a week (every other day)
- Intensity: 4-7/10
- High repetition rate
- Rest between sets -15-60 s
| Aerobic training: exercise bike, deadlift machine, treadmill, elliptical machine, swimming. The use of a stepper is not recommended. | 1st month 8-20 min. | 2nd month 20-40 min. | 3rd month 30-50 min. |
| 1. Bench press | 2×15 | 2x18—20 | 2x20—25 |
| 2. Reverse lunge with barbell | 2×15 | 2×18 | 2×20 |
| 3. Leg abduction on the simulator | 2×15 | 2×18 | 2×20 |
| 4. Lying leg curl | 2×15 | 2×18 | 2×20 |
| 5. Wide-grip pull-down | 2×15 | 2×18 | 2×20 |
| 6. Dumbbell lateral raises | 2×12 | 2×15 | 2×18—20 |
| 7. Arm extension on the upper block | 2×12 | 2×15 | 2×18—20 |
| 8. Program for stabilizing abdominal muscles | 2 x max. | 3 x max. | 4 x max. |
| 9. Two-stage twisting | 2 x max. | 3 x max. | 4 x max. |
Program for mesomorphic type[edit | edit code]
- Held in the gym
- Training frequency: aerobic - 4 times a week, strength training - 3 times a week (every other day)
- Intensity: 4—7/10
- Rest between sets -15-60 s
| Aerobic training: exercise bike, deadlift machine, treadmill, elliptical trainer, stepper. | 1st month 8-15 min. | 2nd month 15-35 min. | 3rd month 35-45 min. |
| 1. Bench press | 2×15 | 2×18 | 2×22 |
| 2. Squats with a barbell with legs wide apart | 2×15 | 2×18 | 2×22 |
| 3. Barbell Reverse Lunge | 2×15 | 2×18 | 2×22 |
| 4. Leg abduction on the simulator | 2×15 | 2×18 | 2×22 |
| 5. Lying leg curl | 2×15 | 2×18 | 2×22 |
| 6. Wide-grip pull-down | 2×15 | 2×18 | 2x22 |
| 7. Seated machine press | 2×12 | 2×15 | 2×20 |
| 8. Arm extension on the upper block | 2×12 | 2×15 | 2×20 |
| 9. Program for stabilizing abdominal muscles | 2 x max. | 3 x max. | 4 x max. |
| 10. Two-stage twisting | 2 x max. | 3 x max. | 4 x max. |
Program for ectomorphic type[edit | edit code]
- Held in the gym
- Training frequency: 3 times a week (every other day)
- Intensity: 4—7/10
- Low repetition rate
- Rest between sets - 30-60 s
| Aerobic training: exercise bike, stepper, deadlift machine, treadmill. The use of an elliptical trainer is not recommended. | 1st month 5-15 min. | 2nd month 15-30 min. | 3rd month 30-40 min. |
| 1. Kneeling push-ups | 2×12 | 2×15 | 3×12 |
| 2. Squats with a barbell with legs wide apart | 2×12 | 2×15 | 3×12 |
| 3. Climbing onto the step platform | 2×12 | 2×15 | 3×12 |
| 4. Leg abduction on the simulator | 2×12 | 2×15 | 3×12 |
| 5. Lying leg curl | 2×12 | 2×15 | 3×12 |
| 6. Wide-grip pull-down | 2×12 | 2×15 | 3x12 |
| 7. Abdominal rows on the machine | 2×12 | 2×15 | 3×12 |
| 8. Seated machine press | 2×8 | 2×12 | 3×8 |
| 9. Barbell Curl | 2×8 | 2×12 | 3x8 |
| 10. Arm extension on the upper block | 2×8 | 2×12 | 2×8 |
| 11. Exercise corner on the forearms | 2×8 | 2×12 | 3x6 |
| 12. Reverse crunch on the ball | 2×6 | 2×8 | 3×6 |
Myth No. 4 – training strengthens muscles and joints
The problem lies in the intensity of exercise and can mainly appear due to prolonged overexertion and thoughtless load. Again, all thanks to associations with bodybuilders - a heavy gait, injuries, due to which joints and ligaments become stiff, muscle inelasticity due to constant stress and neglect of stretching. But we must remember that professional bodybuilding and health are incompatible. Another thing is health training. Thanks to strength exercises, you can straighten the spine, improve posture, relax overstrained muscles and strengthen atonic (relaxed) ones. It all again comes down to approach and awareness of how and why you train. Therefore, you will not walk like a “jock” with the so-called “broad back syndrome”; on the contrary, training will help make your gait smooth, your posture even, and your neck swan-like.
PROGRAM No. 3. INCREASED MUSCLE TONE AND STRENGTH[edit | edit code]
Program for endomorphic type[edit | edit code]
- Held in the gym
- Training frequency: aerobic - 3 times a week, strength training - 2 times a week (every other day)
- Intensity: 5-8/10
- Moderate pace of repetitions
- Rest between sets 1-2 minutes.
| Aerobic training: exercise bike, deadlift machine, treadmill, elliptical machine, swimming. Moderate use of the stepper. | 1st month 8-15 min. | 2nd month 12-20 min. | 3rd month 15-30 min |
| 1. Dumbbell Bench Press | 2×15 | 3×12 | 3x15 |
| 2. Reverse lunge with barbell | 2×15 | 3×12 | 3×15 |
| 3. Side lunges | 2×15 | 3×12 | 3x15 |
| 4. Straightening the legs with the ball while lying down | 2×15 | 3×12 | 3×15 |
| 5. Pull-ups on a machine | 2×12 | 2x15 | 3×12 |
| 6. Seated chest row | 2×15 | 3×12 | 3×15 |
| 7. Seated dumbbell press | 2×12 | 2×15 | 3×12 |
| 8. Lifting dumbbells to the sides while sitting on a gymnastic ball | 2×15 | 3×12 | 3x15 |
| 9. Triceps extension behind the head using a rubber expander | 2×12 | 2×15 | 3×12 |
| 10. Concentrated biceps curl | 2×15 | 3×12 | 3×15 |
| 11. “Corner” on the forearms | 2 x max. | 3 x max. | 4 x max. |
| 12. Twisting with body rotation | 2 x max. | 3 x max. | 4 x max. |
Program for mesomorphic type[edit | edit code]
- Held in the gym
- Training frequency: 3 times a week (every other day)
- Intensity: 5—8/10
- Rest between sets -1-2
| Aerobic training: exercise bike, deadlift machine, treadmill (incline), swimming, stepper. | 1st month 8-10 min. | 2nd month 10-15 min. | 3rd month 10-25 min. |
| 1. Bringing your hands together on a crossover | 2×12 | 3×8—10 | 3×12 |
| 2. Reverse crunch on the ball | 2x10 | 3×8 | 3×12 |
| 3. Barbell Squats | 2×12 | 3x8—10 | 3×12 |
| 4. Side lunges | 2×12 | 3×8—10 | 3×12 |
| 5. Seated calf raise | 2×12 | 3×8—10 | 3×12 |
| 6. Pull-ups on the machine | 2×12 | 3×8—10 | 3×12 |
| 7. Seated chest row | 2×12 | 3×8—10 | 3×12 |
| 8. Raising arms on the simulator | 2×10 | 2×15 | 3×10 |
| 9. Seated dumbbell press | 2×10 | 2×15 | 3×10 |
| 10. Barbell Curl | 2×10 | 2×15 | 3×10 |
| 11. French bench press | 2×10 | 2×15 | 3×10 |
| 12. Lifting dumbbells to the sides while sitting on a gymnastic ball | 2×10 | 2×15 | 3×10 |
| 13. Incline Crunch | 3 x max. | 4 x max. | 4 x max. |
| 14. Twisting with body rotation | 3 x max. | 4 x max. | 4 x max. |
Program for ectomorphic type[edit | edit code]
- Held in the gym
- Training frequency: aerobic - 2 times a week, strength training: day A - 2 times a week, day B - 2 times a week (A, B, rest, A, B, rest)
- Intensity: 5—8/10
- Low repetition rate
- Rest between sets - 1-3 minutes.
| Aerobic training: exercise bike, stepper, deadlift machine, treadmill (incline). The use of an elliptical trainer is not recommended. | 1st month 5-10 min. | 2nd month 6-12 min. | 3rd month 6-15 min. |
| Day A 1. Arm abduction on a machine with forearm pads | 2×8 | 2×12 | 3×8 |
| Day A 2: Incline Dumbbell Press | 2×8 | 2×12 | 3×8 |
| Day A 3. Barbell Squats | 2×8 | 2×12 | 3×8 |
| Day A 4: Bent Leg Deadlift | 2×8 | 2×12 | 3×8 |
| Day A 5. Side lunges | 2×8 | 2×12 | 3×8 |
| Day A 6. Seated calf raise | 2×8 | 2×12 | 3×8 |
| Day A 7. French bench press | 2×8 | 3×6 | 4×6 |
| Day A 8. Triceps extension using a cable handle | 2×8 | 3×6 | 4×6 |
| Day B 1. Pull-ups on the machine | 2×8 | 2×12 | 3×8 |
| Day B 2. Seated chest row | 2×8 | 2×12 | 3×8 |
| Day B 3. Seated machine press | 2×8 | 2×12 | 3×8 |
| Day B 4. Arm raises on the machine | 2×8 | 3×6 | 4×6 |
| Day B 5. Barbell Curls | 2×8 | 3×6 | 4×6 |
| Day B 6. French bench press | 2×8 | 3×6 | 4×6 |
| Day B 7. Combination crunch | 3 x max. | 4 x max. | 4 x max. |
| Day B 8. Crunch with body rotation | 3 x max. | 4 x max. | 4 x max. |
Become stronger and more confident
One of the benefits of going to the gym regularly is increased strength. Thanks to hardware, women and girls can do much more than before - for example, it is no longer a problem to bring shopping into the apartment from the car at one time! Realizing that you can do more than ever is extremely pleasant! This gives you confidence in yourself and your own abilities. In addition, strength training improves posture and overall well-being.
PROGRAM No. 4. IMPROVING POSTURE, DEVELOPING FUNCTIONAL STRENGTH AND Flexibility[edit | edit code]
Program for endomorphic type[edit | edit code]
- Held in the gym
- Training frequency; Aerobic - 4 times a week, strength training - 2 times a week (every 1-2 days)
- Intensity: 4-7/10
- Rest between sets - 30-60 s
| Aerobic training exercise bike, deadlift machine, treadmill, elliptical trainer, swimming. The use of a stapler is not recommended. | 1st month 15-25 min. | 2nd month 20-30 min. | 3rd month 25-40 min. |
| 1 Contraction of the transverse abdominal muscles while standing on hands and knees | 2×15 | 2×18 | 2×22 |
| 2 Program for stabilizing abdominal muscles | 2 x max. | 2 x max. | 3 x max. |
| 3. Stabilization of the shoulder blades on an incline bench | 2х12—15 | 2×15 | 2×18 |
| 4. Pull the block down with straight arms | 2×15 | 2×18 | 2×22 |
| 5. Standing chest row | 2×15 | 2×18 | 2×22 |
| 6 Kneeling push-ups | 2х12—15 | 2×15 | 2×18 |
| 7. Barbell Reverse Lunge | 2×15 | 2×18 | 2×18 |
| 8. Bridge on shoulders with raised arms | 2х12—15 | 2×15 | 2×18 |
| 9 Straightening the legs with the ball while lying down | 2×15 | 2×18 | 2×22 |
| 10. “Swallow” with a ball | 2×10 | 2×12 | 2×12 |
Stretching exercises 2×30 seconds each: neck and shoulder stretch, full body stretch, chest and front shoulder stretch, supine pelvic rotation, shoulder stretch on an exercise ball, hamstring stretch, side bends sitting on an exercise ball , back stretch on a gymnastic ball, iliopsoas stretch, calf stretch.
Program for mesomorphic type[edit | edit code]
- Held in the gym
- Training frequency: 3 times a week (every other day)
- Intensity: 4-7/10
- Rest between sets - 30-60 s
| Aerobic training: exercise bike, deadlift machine, treadmill, elliptical machine, swimming, stepper. | 1st month 8-12 min. | 2nd month 12-15 min. | 3rd month 10-25 min. |
| 1. Lying emphasis on the BOSU ball | 2 x 20 s | 2 x 30s | 2 x 40 s |
| 2. Advanced program for stabilizing abdominal muscles | 2 x max. | 2 x max. | 3 x max. |
| 3. Stabilization of the shoulder blades on an incline bench | 2 x 12-15 | 2×18 | 2×22 |
| 4. Pull the block down with straight arms | 2 x 12-15 | 2×18 | 2×22 |
| 5. Block pull to the chest | 2 x 12-15 | 2×18 | 2×22 |
| 6. Kneeling push-ups | 2 x 12-15 | 2×18 | 2×22 |
| 7. Side lunges | 2 x 12-15 | 2×18 | 2×22 |
| 8. Straightening the legs with the ball while lying down | 2 x 12-15 | 2×18 | 2×22 |
| 9. Exercise swallow with a ball | 2 x 12-15 | 2×18 | 2×22 |
| 10. Bridge on shoulders with raised arms | 2 x 12-15 | 2×18 | 2×22 |
Stretching exercises 2 x 30 seconds each: neck and shoulder stretch, full body stretch, chest and front shoulder stretch, supine pelvic rotation, shoulder stretch on an exercise ball, hamstring stretch, side bends sitting on an exercise ball , back stretch on a gymnastic ball, iliopsoas stretch, calf stretch.
Program for ectomorphic type[edit | edit code]
- Held in the gym
- Training frequency: 3 times a week (every other day)
- Intensity: 4-7/10
- Low repetition rate
- Rest between sets -1-2 minutes.
| Aerobic training: exercise bike, stapler, deadlift machine, treadmill. The use of an elliptical trainer is not recommended. | 1st month 5-10 min. | 2nd month 6-12 min. | 3rd month 6-15 min. |
| 1. Reverse crunch on the ball | 2×12 | 2×15 | 3×12 |
| 2. Program for stabilizing abdominal muscles | 2 x max. | 3 x max. | 3 x max. |
| 3. Twisting with body rotation | 2 x max. | 3 x max. | 3 x max. |
| 4 Pull-ups on the machine | 2×12 | 2×15 | 3×12 |
| 5. Stabilization of the shoulder blades on an incline bench | 2×12 | 2×15 | 3×12 |
| 6. Pull the block down with straight arms | 2×12 | 2×15 | 3×12 |
| 7. Standing chest row | 2×12 | 2×15 | 3×12 |
| 8. Kneeling butt push-ups | 2×12 | 2×15 | 3×12 |
| 9. Side lunges | 2×12 | 2×15 | 3×12 |
| 10. Deadlift with bent legs | 2×12 | 2×15 | 3×12 |
| 11. Straightening the legs with the ball while lying down | 2×12 | 2×15 | 3×12 |
Stretching exercises 2 x 30 seconds each: neck and shoulder stretch, full body stretch, chest and front shoulder stretch, supine pelvic rotation, shoulder stretch on an exercise ball, hamstring stretch, side bends sitting on an exercise ball , back stretch on a gymnastic ball, iliopsoas stretch, calf stretch.
Strength training for women for weight loss. Benefit
Weight loss is not only dietary nutrition, but also training, through which excess calories will be burned and skin tone will increase. Strength exercises for weight loss require a long-term effect - they can be done in the gym or at home, in a fitness center or on vacation. Such gymnastic exercises have undoubted advantages:
- Through exercise it is possible to correct the outline of the silhouette. For these purposes, it will be sufficient to select the appropriate training program for specific muscles. This training helps to effectively get rid of fat deposits in the right place and tighten muscles.
- A significant benefit of exercise will be weight loss. Energy from burning carbohydrates and fats will be used both during and after training.
- Strength training for weight loss strengthens the heart and blood vessels. Increased blood flow stimulates the active work of the myocardium. Metabolism accelerates.
- The respiratory tract is actively involved.
- The psycho-emotional state improves due to the release of negative emotions.
Weight training will help you “sculpt” your silhouette to your own taste. By changing the load, speed and number of repetitions, it is possible to add or reduce proportions in those places where this is required.
Strength exercises make it possible to eliminate cellulite. Muscles actively displace fat cells and prevent their growth. The skin will become more elastic and smooth.
Strength training for weight loss is the best choice for those who want to eliminate fat accumulation and improve their own shape. It is important to adhere to the rules of implementation and choose the most effective trainings, focusing on results. After just 2 weeks of training, it is possible to notice changes, but much will depend on the initial weight indicators and goals.
PROGRAM N° 5. FOR ACTIVITIES AT HOME AND FOR ELDERLY PERSONS[edit | edit code]
Program for endomorphic type[edit | edit code]
- Performed in the gym or at home
- Aerobic training frequency - 4 times a week, strength training - 3 times a week (every other day)
- Intensity: 4-6/10
- Rest between sets - 30-60 s
| Aerobic training: stationary bike, deadlift machine, treadmill, elliptical machine, swimming, outdoor walking. The use of a stepper is not recommended. | 1st month 5-20 min. | 2nd month 15-30 min. | 3rd month 30-45 min. |
| 1 Standing bar push-ups | 2×8 | 2×12 | 2x 15 |
| 2. Squats with a ball between your legs | 2×8 | 2×12 | 2×15 |
| 3. Lying hip extension | 2×8 | 2×12 | 2×15 |
| 4. Raising opposite arms and legs while lying on the ball | 2x6 each way | 2x8 each way | 2x10 each way |
| 5. Bridge on shoulders with raised arms | 2×8 | 2×12 | 2×15 |
| 6. Standing calf raise | 2×8 | 2×12 | 2×15 |
| 7. Dumbbell lateral raises | 2×6 | 2×10 | 2×12 |
| 8. Bent-over dumbbell row | 2×6 | 2×10 | 2×12 |
| 9. Seated dumbbell press | 2×6 | 2×10 | 2×12 |
| 10. Two-stage twisting | 2 x max. | 2 x max. | 2 x max. |
| 11. Program for stabilizing abdominal muscles | 1 x max. | 2 x max. | 3 x max. |
| 12. Twisting with body rotation | 1 x max. | 2 x max. | 2 x max. |
Program for mesomorphic type[edit | edit code]
- Performed in the gym or at home
- Training frequency: aerobic - 4 times a week, strength training - 3 times a week (every other day)
- Intensity: 4-7/10
- Rest between sets - 30-60 s
| Aerobic training: stationary bike, deadlift, treadmill, elliptical, swimming, stepper, walking and jogging outdoors. | 1st month 8-20 min. | 2nd month 12-25 min. | 3rd month 15-35 min. |
| 1. Kneeling push-ups | 2×10 | 2×12 | 3×10 |
| 2. Squats with a ball between your legs | 2×10 | 2×12 | 3×10 |
| 3. Standing calf raise | 2×10 | 2×12 | 3x10 |
| 4. Bridge on shoulders with raised arms | 2×10 | 2×12 | 3×10 |
| 5. Raising opposite arms and legs while lying on the ball | 2x6 each way | 2x8 each way | 2x10 each way |
| 6. Bent-over dumbbell row | 2x10 | 2×12 | 3×10 |
| 7. Dumbbell lateral raises | 2×8 | 2×10 | 2×12 |
| 8. Seated dumbbell press | 2×8 | 2×10 | 2×12 |
| 9. Two-stage twisting | 1 x max. | 2 x max. | 2 x max. |
| 10. Program for stabilizing abdominal muscles | 1 x max. | 2 x max. | 2 x max. |
Program for ectomorphic type[edit | edit code]
- Performed in the gym or at home
- Training frequency: 3 times a week (every other day)
- Intensity: 4—7/10
- Low repetition rate
- Rest between sets - 30-60 s
| Aerobic training: exercise bike, treadmill, walking and jogging in the fresh air. The use of an elliptical trainer is not recommended. | 1st month 8-15 min. | 2nd month 10-18 min. | 3rd month 12-20 min. |
| 1. Kneeling push-ups | 2x8 | 2×10 | 3×8 |
| 2. Squats with a ball between your legs | 2×8 | 2×10 | 3×8 |
| 3. Climbing onto a step platform (low) | 2×8 | 2×10 | 3×8 |
| 4. Side lunges | 2×8 | 2×10 | 3×8 |
| 5. Bent-over dumbbell row | 2x8 | 2×10 | 3×8 |
| 6. Bridge on shoulders with raised arms | 2×8 | 2×10 | 3×8 |
| 7. Raising opposite arms and legs while lying on the ball | 2x6 each way | 2x8 each way | 3x6 each way |
| 8. Seated dumbbell press | 2×6 | 2×10 | 2×12 |
| 9. Twisting with body rotation | 2 x max. | 2 x max. | 3 x max. |
| 10. Two-stage twisting | 2 x max. | 2 x max. | 2 x max. |
| 11. Program for stabilizing abdominal muscles | 2 x max. | 2 x max. | 3 x max. |
Cardio workout. Cardio exercises to train your heart
- Intense cardio training will help strengthen the heart muscle, increase efficiency, endurance, improve the condition of the whole body and lose excess weight. The most effective of them are cycling, skiing, running and training on an elliptical trainer. But if it is not possible to purchase expensive equipment or visit a gym, then classes can be conducted at home with no less efficiency. Let's look at cardio exercises to train your heart at home.
- sumo-style squat - 15 repetitions will be required in one circle. Stand straight, feet shoulder-width apart, do a deep squat with your legs spread wide, place your hands between your legs and from this position push into a lying position. Return to the starting pose and repeat;
- Burpee exercise – 20 repetitions. Do a deep squat, place your hands on the floor, and with a sharp movement throw your legs back to form a plank. From this position, return to a squat and jump up. Repeat;
- Plyometric push-ups – 15 reps in one circle. The exercise is performed like regular push-ups, but on the way up you will need to push off the surface with your hands;
- jumping from a sitting position - 15 repetitions. Do a squat, holding your hands behind your head, then jump sharply up and land softly;
- climber exercise – 30 repetitions for 1 round. We take a lying position and begin with a sharp movement to alternately pull the left and right legs to the chest.
The main feature of cardio training is that during it large muscle groups work, which need to be regularly supplied with oxygen. That is why this type of exercise is also called aerobic. The heart and lungs will work in an enhanced mode, due to which they become stronger.
A competent combination of strength and aerobic exercise will make it possible not only to get rid of a layer of fat, but also to create a beautiful muscle relief.
Cardio training tips for beginners: what to choose and how to do it
For those who only have the opportunity to exercise at home, a good cardio workout is the classic style of aerobics. To avoid the body getting used to the loads and to slightly diversify the complex itself, you can include elements of other areas of aerobics, for example, dance, in your training. It will help not only lose weight, but also improve your coordination and correct your posture.
To increase the effectiveness of training, you can use special simulators. We are not talking about expensive equipment, but about small projectiles - a mini-stepper. Some of its models are equipped with special laces for the arms, which allow you to use the muscles of the legs and shoulder girdle simultaneously during training.
The main thing in cardio is air. During training, it is necessary to ensure a flow of fresh and clean air, so the room where you exercise must be well ventilated.
The frequency of training is selected individually, taking into account the age and readiness of the person for the load. Home exercises give good results in burning fat deposits with training 3 times a week. There is no point in increasing the number of workouts, since the body will not have time to recover.
We conduct cardio training at home without exercise equipment: how to do everything correctly and increase the effectiveness of training
Fitness classes at home have only one drawback - the lack of supervision by an experienced specialist. Therefore, many beginners make a large number of mistakes in the technique of performing exercises and in distributing the load. To control the quality of execution of all techniques, you can watch
With load the situation is different. It is necessary to constantly monitor heart rate and keep it within acceptable limits during exercise. Over time, the body will begin to get used to the established loads and the pulse will not be high. Therefore, when the heart rate decreases, it is necessary to increase the intensity of the training. If after exercise you feel severe muscle fatigue and general weakness, then the loads need to be reduced, because such a condition can lead to overtraining and activation of catabolism.
Effective cardio exercises for training at home - explosive complex
A short cardio workout includes only 5 exercises, the implementation of which will allow you to use all muscle groups at once. The training is high-intensity, so it is recommended to start performing the exercises at low speed and gradually increase the pace.
The complex includes:
Perform up to 4 laps in one workout. Rest between circles is 60 seconds.
