To achieve good results in sports, it is necessary to correctly draw up a training plan for girls. First of all, it is important to take into account the peculiarities of the female body. For example, women in the muscles have less muscle fibers than men, which means that training with a small number of repetitions will not yield any results. Given the fact that the upper body of women do not have so many muscles, then their development will have to strain more than men.
How to make a plan for training in the gym for girls?
Before considering the rules for the preparation of classes, I would like to say about some rules. It is recommended to use microperiodization, implying a cyclic load change. Training should be high-volume, that is, include many repetitions in several approaches, but breaks should be minimal and not exceed 1.5 minutes. It is important to monitor the diet and monitor the amount of carbohydrates consumed. It is recommended to give preference to the plan of strength training in the hall for girls, not being afraid to get the masculine form of the body. With regular exercises you can get rid of excess weight, achieve a beautiful relief and improve your health.
Tips for drawing up a training plan for slimming girls:
- To begin with it is necessary to descend to the doctor to hand over analyzes and to exclude possible problems with health.
- In the first couple of hours, it is recommended that you work with a coach who will help you make the right program and will follow the technique of doing the exercises.
- To achieve good results, you need to prepare for complex training, that is, the last repetition must be carried out with the latest strength.
- The training plan should be real, that is, the girl must have the strength to carry it out. In addition, classes should be fun. If you choose a ready-made program, then it should be corrected for yourself and, if necessary, replace some exercises.
- Each exercise should be done 12-15 times, doing 3-4 approaches. Only large-scale workouts will help to achieve good results.
- It is better to load all the muscles of the body in one workout, rather than concentrate on the individual muscles.
- The training plan in the gym for girls is based on the selection of large muscle groups, to which one or two basic exercises are selected. It is worth choosing exercises that involve a large number of muscles.
- Go to the gym 2-3 times a week, focusing on your own health. As for time, the minimum period is 30 minutes, and the maximum period is 2 hours.
- Of great importance is a warm-up, which allows you to bring the body into tone and prepare muscles and joints for increased training. In addition, warming up the body helps to significantly reduce the risk of injury.
- An example of effective exercises for losing weight in the gym : attacks and squats with dumbbells, barbell presses, while lying and standing, pulling dumbbells and bars to the chin, pulling up and push-ups. For the press, you can use different types of twisting, for pumping the lower and upper press, as well as for oblique muscles.
Of great importance is the right motive, which will give strength and help to cope with the existing burden.
The plan of training for girls should be implemented during 2-3 months, and after that it is necessary to evaluate the results achieved and, if necessary, to correct the program. It is recommended to measure the parameters of your body every week and make a schedule of progress.