Workout in the gym for weight loss women

If you decide to engage in fitness, but do not know which program is suitable to your body the most, be sure to check the types of training and other useful information. And then you will avoid such mistakes, such as too overinflated bedor muscles, if you are already extensive.

Pick up training on the type of figure

Let's start with x-shape. In the figure the x-type shoulder width equal to the width of the pelvis. Waist in this figure is incredibly thin, which makes it the owner of a slim and her figure many consider the standard of beauty. This is the standard 90/60/90.

But not all holders of x-figures look good because excess fat is able to destroy the harmony. However, it should be noted that the owners of such a figure is easier to bring your body in order just in the first days of the gym.

Put the task

The main task of the girls to the x-figure - is the maintenance in a tone all muscle groups and the control of its own weight. workout in the gym for girls who have the figure of x-type, and actually do not need. This figure is not afraid of the transfer, the preponderance of processing only one muscle group.

It will now be shown a workout in the gym for the girls, who have I-type figure.

Owners of the figures I-type, as a rule - fine-boned girl, not prone to obesity. As with the previous type of shoulder width equal to the width of the hips, the waist is not only expressed, but in rare cases it is wider than your shoulders and hips, like a toddler. The main problem with this type of shape - that even one extra kilogram immediately deposited in the waist region, and the figure takes the shape of a barrel.

Beware of bugs

Coming into the room, holders of this type of figures start hard rock press to throw off the hated kilograms in the abdomen, and it does not work with the muscles of the arms and legs. As a result of their error are even more broad waist, while remaining slim and sometimes flabby arms and legs. Just for the figure I-type training is necessary first of all to focus on the hands and feet to disappoint them and they are proportional in volume, and only in the last instance to pump the press. Further painted exercise program in the gym for women whose T-type shape.

T-type - a kind of athletic figure, which has narrow hips and broad shoulders. When excess weight it is usually deposited in the upper part of the body, with the legs almost no strikes, and what is cellulite, this type of shape does not know.

Distribute load properly

The main problem with the T-type training - the load on the bottom, and to pump to increase muscle mass, and the top not swing but burn fat.

best for the bottom of the work with heavy weights, shaking his legs and buttocks, while a small amount of time. That is better than a lot of weight and low reps than a little weight and many repetitions. When an excess of fat is recommended to include cardio.

Now, on what should be a program of training in the gym for girls who have the figure of the type-A.

A-type - a figure which resembles the shape of a pear: the bottom is noticeably wider shoulders. Fat in this type deposited in the lower abdomen, hips and buttocks. This is the most common figure, often suffer overweight.

The objective of this type of figure - to remove excess fat from the thighs and buttocks and shoulders pumped up to a pear-type figure to give an hourglass shape.

The most terrible mistake that girl with the A-type figure - too pumped his legs in an attempt to drive away the fat, while the top remains virtually unchanged since the muscles of the legs pump is much easier than the arm muscles. In this type of fat and without well developed thigh muscles, arm muscles and frail.

The two programs

It's important to know! Whichever goal you may pursue, all your efforts will drive everything in there, if you are going to do at least 3 times a week. Ideally, to engage in a day, but if you are already age does not allow you, and your muscles can not relax when you are in a day, then try to do 3 times a week, evenly distributing classes. The following training program will be given in the gym for girls 3 times a week (for beginners).

To just come to the gym program should include exercises for all muscle groups, but a little bit. This workout for the entire body, for each muscle. As a result, the body and the muscles warm up, prepared for a heavy load, and the hated fat from workout to workout to melt before our eyes.

If the newcomer immediately receive a lethal dose of training for your muscles, they will be hammered by overload of lactic acid, sick, and the athlete will wake up constantly broken. Nothing good will come of it.

Monday, Tuesday and Wednesday at the newcomers must pass the same:

1. Warm-up (jump rope, treadmill, exercise bike).
2. squats, push-ups, torso.

All the exercises you need to do the same. For example, 3 sets of 15 times each. After every 15 times a very small break in 1-2 minutes and continued repetitions. Total obtained 45 times on each exercise, whether it is sit-ups, push-ups or tilting.

At the end of training to do stretching.

Now a workout in the gym for girls 3 times a week (for advanced).

It begins after a month warm-up, when the body, organs and muscles are ready for more serious loads. At this point, your figure is already acquire an attractive and smart appearance.

To do this, you need to break into 2 parts monthly, based on your menstrual cycle. The first two weeks - a period immediately after the women's days. At this point, the body feels cheerfully and good load carrying capacity. The second two weeks - a period of 2 weeks before the onset of menstruation. At this point, the hormonal changes and the energy balance in the body, fatigue sets in more quickly, morning awakening after training hard. In the first phase we need to deal with the maximum load by pursuing the same as the upper body and lower one. Weight can be heavy to lift, if the training program involves working with heavy weights.

A second phase is necessary to eliminate the heavy loads on the abdomen, so you can make a stop at the top or on the eggs.

During the days of women's training needs, should only exclude any burden on the stomach. These days, good work on the biceps, sitting, or with dumbbells, lying on the floor.

cardio

What should be a workout in the gym for the girls to lose weight in the light of the week? Great help in the fight against excess weight cardio. In light of the week (first 2 weeks after menstruation) can afford a full range and include rope, running down the street, running tracks or rhythmic dances.

workout in the gym for weight loss women in heavy week will be more gentle. Depending on the approach to the period, you can leave all of the above, only to cut the intensity and time. Closer to the critical days and while they may be limited to one bike, as run and jump on these days uncomfortable and undesirable.

Drying

A bit of that in this context includes a workout in the gym for the girls. Drying - a term familiar already more experienced athletes who train all muscle groups. Bodybuilders are dried before performances, relieving your body from fat to muscle reliefs appear more pronounced.

To dry your body, you need to make a carbohydrate starvation, and then the process of splitting fat goes several times faster. When complete exclusion of carbohydrates, you can burn up to 10 kg of fat per month. To do this, examine the table with the products to be excluded from the diet of carbohydrate-containing foods. The table must always be at your fingertips. But carbohydrate deprivation has a lot of contraindications. So, before you sit down on it, talk to your doctor, consult a dietician.

Buttocks

Fairly easy this program is training in the gym for the girls. For buttocks are good lessons to Steppe, stepper, walking poluprisyadyu with dumbbells in hand, walking lunges with dumbbells large hands. At the same time, if you want to have a relief ass, you need to follow a diet to not gain weight, which will be deposited in the buttocks.

If there is no coach

If you are doing in the gym without a trainer, then buy a magazine about sport. You will be easier to deal with, because the training program in the gym for weight loss girls (with photo) will be right before your eyes. Just watch and repeat!

General instructor

workout in the gym for the girls still presupposes the existence of an experienced instructor in the gym. He will assess your physique will identify your problems and will select a suitable exercise for you.

Razminochka

workout in the gym for women necessarily involves an initial warm-up. All workouts begin with a warm-up. For this Run a little on the treadmill or jump rope. If the gym has a small stadium and a place to run, it is better to exercise jogging outdoors.

on the internet Instructor

If you live in a provincial town, which has a gym, but there is no instructor, then consult a professional through the Internet.

Ask him to you to choose the photos or images on which you will be able to focus in the classroom. Print them on paper, please number and, looking at them, step by step exercise you achieve this goal.

Result

Approximate workout in the gym for the girls with a photo given in the article. Wherever you live, what type of figure or had, the decision can be found in any situation and pick up your training geared to the problems and achieve the desired results. The main thing is to do any act consistently, not missing, not too lazy, not currently looking for a reason for not to do it.