Many women, wanting to get rid of extra pounds, prefer a gym. Working on special equipment and with extra weight, you can lose weight and pump muscle. The complex of exercises in the hall for girls should be made according to the rules and then it will allow to achieve good results in a short time. Do not worry about the fact that classes in the hall will make the body masculine.
The best exercises for girls in the gym
To start with a few rules, without regard to which to achieve the result does not work. First of all, it concerns the regularity of trainings and it is best to devote them three days a week. Another important point - the sequence of exercises in the gym for girls, so first it is necessary to perform basic, and then, isolating exercises. The complex is important to build so that at first the load is received by large muscles, that is, legs, and then, already back, chest and hands.
Exercises in the gym for girls:
- Hyperextension . Use this exercise to load the buttocks and hips. Lie down on the bench so that the upper part of the thighs leans against the stand, and fix the shins under the stand. Hands cross on the chest (to complicate the load, take the pancake from the bar) and keep the body straight. Inhaling, slowly sink down, bending at the waist. Do not forget to keep your back in a straight position. Lean before there is a feeling of stretching the muscles of the thigh . In IP go back on exhalation. In order not to get injured, it is important to exclude sudden movements.
- Squats with a barbell . This is the basic exercise for girls in the gym, which allows you to load the muscles of the legs, buttocks and even back. The grief can be taken from the counter, or you can ask the assistant to put the neck on the back of your shoulders. Take the neck with both hands and move away from the counter, putting your feet to the width of your shoulders and slightly unfolding your feet outwards. Keep your back straight, slightly bent in the lower back. Inhaling, slowly squat down, pulling the pelvis back, before the thighs reach a parallel with the floor. Exhaling, rise, going back to the PI, but do not completely unbend your knees.
- Twisting on the bench . This power exercise for girls in the gym is designed to work out the muscles of the press. Place yourself on an incline bench, fixing your legs behind the platen. Hand your hands behind your head, but do not fasten them to the lock. Otherwise, the risk of injury increases. Another important point - the loin should be pressed to the bench, which will isolate the muscles of the press. Exhaling, perform twisting by lifting the upper part of the body. At the end point, fix the position to increase the load. After that, breathing in, return to the FE. It is important to avoid sudden movements and jerks, twist at a slow pace.
- Press the bar lying . Sit on a horizontal bench and take the barbell with an average grip. This is necessary in order for the shoulder and forearm to form a right angle during press. Inhaling, slowly lower the bar until the neck touches the middle of the chest. Take a short pause, and then, return, exhaling, to the PI. It is important to involve the pectoral muscles. It is recommended to fix the position at the top.
- Thrust of the upper block behind the head . This is the basic exercise to work out the back. Sit on the bench and grab the bar with a wide grip. Keep your back straight and if necessary, tilt the body forward slightly. Perform neck pulling by the head, keeping the body still. At the end point, the fingerboard should touch the back beam of the deltas. Lock the position and return to the PI.