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Fitness hall for women: the rules of classes and a set of exercises

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Fitness hall for women: the rules of classes and a set of exercises
The contents

  • Major factors of weight loss
  • Food rules for harmony
  • The importance of warm-up
  • Fitness program circuit training

All women want to be slim and attractive and with this purpose, most of them start to do fitness and to monitor their diet. To conduct effective training possible at home, but beginners do not have enough knowledge, and sometimes motivation. Therefore, the best choice to start your path to weight loss is gym, where classes are held according to a prepared program.

Major factors of weight loss

Approaches to training for weight loss and muscle mass significantly different, therefore, going to the gym, first of all, define their purpose. The best exercises for muscle growth are power; for weight loss ideal cardio. If you want to get a lean toned body with slight relief of muscle, combine these two types of physical activity.

Training should be pre-compiled for you a fitness program that takes into account your goals and capabilities. It is not necessary to use a training program for men, because the structure of the female body is somewhat different, and the body differently reacts to physical exertion.

In addition to gym for getting rid of excess body fat is important to adjust your diet. Basis of preparation of diet for weight loss and weight are slightly different, so this point should be given special attention. The constant use of a sufficient quantity of water assists in getting rid of excess weight and also to improve the work of all its organs and systems.

Food rules for harmony

Lasting weight loss is possible only when you combine exercise and the right diet. While nutrition plays in this process a much bigger role, because even under the most intense workouts your weight will not decrease if you consume large amounts of fats and carbohydrates.

The main diet rules to gain harmony are:

  • the meals you should do frequent (up to 5 times a day), but decimal (at a time you should eat around half the previous dose);
  • every day you need to drink at least 2 liters of pure water, not counting tea, coffee and juices;
  • it is important to reduce to a minimum, and it is better not to exclude from the diet of harmful processed foods, such as sugar, store-bought sauces, chips, sweet carbonated water;
  • should not eat too fatty meats;
  • among the cooking methods to prefer cooking steamed, fried and extinguishing;
  • among the carbohydrates it is best to choose complex and consume them mainly in the first half of the day;
  • the last meal should be 3 hours before bedtime.

If you are very difficult to adjust to a new diet, do it gradually, not excluding all the harmful products and allowing yourself to relax one day a week.

The importance of warm-up

Workout is an essential part of any fitness classes and often consists of several stages:

  • execution right warm-up exercises for 10 minutes, which include a circular motion in the limbs, squatting, bending, etc.;
  • a ten-minute cardio on the treadmill or elliptical.

Thanks to the warm-up can prepare your body for the subsequent training that will affect its performance and safety. Preparatory exercises at the beginning of training warm up all the muscles and accelerates the metabolism, increase the activity of the cardiovascular system and reduce the risk of injury on the main lesson.

At the very end of the training, it is recommended to devote 10 minutes to stretching, which will help to reduce the symptoms of delayed onset muscle soreness the next day and make the muscles more elastic.

Fitness program circuit training

Circuit training is an exercise, during which the following exercises for all muscle groups. It is believed that this is the most suitable form of training for women seeking to lose weight.

Beginner fitness program based on a circular workout looks like this:

1st day:

  • Follow the twisting on the bench to work out the abdominal muscles in 4 sets at maximum reps.
  • Pick up the dumbbells and do forward lunges 3 sets of 15 reps.
  • Sitting on the bench for a vertical thrust block, take the two arms of the handle and do the exercise 4 sets of 15 repetitions.
  • Lie on a horizontal bench and do dumbbell bench press 2 sets of 15 times.
  • Lie on the bench face down and perform the wiring in 2 sets / 15.
  • Do 25 swings each leg to the side, just perform 2 sets.
  • Do at least 2 laps of this fitness complex, not allowing the muscles to fully relax during a break between sets.

    2nd day leave to rest.

    3rd day:

  • Perform squats with bar on shoulders, picking up the weight of the projectile that you managed to do 2 sets of 15 repetitions.
  • Try to do pushups 10 times in 2 sets.
  • Lie on your back, hold the feet the exercise ball and do crunches, pulling your legs straight and hands to each other. Do 2 sets of 10 times.
  • Perform the leg press in a special simulator in 2 sets / 15.
  • Make bending the hands to the biceps – 2 sets 15 times.
  • Prostite in the strap at least one minute.
  • 4-day take on vacation.

    5 day fitness:

  • Make hyperextension 2 sets / 20 reps.
  • Hang on the bar and lift the knees bent legs to the chest in 2 sets / 20 reps.
  • Standing straight, raise your hands with dumbbells forward to a horizontal position. Do only 2 sets of 25 repetitions.
  • Holding the dumbbells, stand up on socks with just 3 sets of 40 times.
  • Do a deadlift with a barbell with light weight 2 sets of 20.
  • Follow Mahi dumbbells at sides 2 sets of 15 repetitions.
  • Circuit training is described at the program will ensure effective weight loss only when proper diet and nutrition.

    Uses photographs Shutterstock

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