Exercises on simulators for women

Most women are afraid of training in the gym, because until now there is an opinion that every lady who comes out of there gets the forms of Schwarzenegger. Those who are overcome by fears, bravely goes to the hall, admit a lot of mistakes that prevent achievement of the set goals - mainly, weight loss.

Exercises on simulators for women do not contribute to masculinity, moreover, they can even make your figure more feminine.

What not to do in the gym?

1. Do not focus on exercises for the press on the simulators and outside the hall. The fact is that the best way to pump muscles is to train them once a week. That is, once a week - press, once a week - hands, once a week - hips, etc. And do this on different days, allowing the muscles of each group to recover fully. Daily swings of the press / arms / legs / back will not lead to anything good.
2. Fear of sweat is a problem for most beginners. Women should learn to enjoy sweating without fearing that mascara will flow, because she does not have a place in the gym. In addition, many men sincerely complain about the excessive fragrance of fragrances from neighbors on the simulators.
3. Exercise exercises on the simulators should be combined with the consumption of large amounts of water. Many women (and men) neglect this rule, thereby preventing the removal of toxins from the body.

Exercises

And now let's start our complex of exercises on the simulators, which is intended for beginners, therefore, contrary to our rules, consists of general development exercises. They should be engaged in the first three weeks of training.

1. Warm up on an elliptical trainer, bike or treadmill. The ellipse works at the expense of the body weight of the trainee. For beginners, choose mode "1". The warm-up lasts 10 minutes.
2. We swing the press on an incline bench - when lifting the exhalation, we do not strain our legs, only the muscles of the press work . We perform 15 - 20 repetitions.
3. The second effective exercise on the press machines is the lifting of the legs in a dangling position. Legs raise in a bent form, with the ascent of exhalation.
4. Leg training - attacks with dumbbells. We stand in the counter of an archer, in hands on a dumbbell. On exhalation we bend both legs, the front one - at a right angle to the floor, the back knee touches the floor. The hind leg on the toe, the front knee does not go beyond the toe. We perform three sets of 20 repetitions.
5. The deadlift on straight legs is performed with a straight back, knees slightly bent, the bar moves along the legs. The feet are narrow, the heels do not come off the floor, while exhaling.
6. Bending the legs in the lying simulator - for the back of the thigh. The belly and the pelvis are not torn from the bench. We also perform hyperextension with this exercise in the supercell. This exercise on the simulators is designed for the back.