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Womens split fitness: a universal basic set of exercises

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Womens split fitness: a universal basic set of exercises

The contents

  • The rules of the organization force fitness workouts
  • A set of exercises in the technique of split for beginners
  • Features of the organization of fitness activities for women

First time getting to the gym, beginners often feel confused. Even having some theoretical knowledge, they don’t always know where to start and what exercises you should perform. To feel more confident, for novice visitors gym should first develop a lesson plan and organize work.

The rules of the organization force fitness workouts

To power fitness classes gave the most effective results and was very safe for health, it is necessary for their organization and direct the conduct to be guided by the following rules, which are binding on:

  • regardless of the nature of fitness training, its intensity and focus, it must begin with a warm-up. The provision of training load is just as important to achieve a positive result, and performing the basic compound exercises. Warm-up prepares the muscles and connective tissue, and joints to loads, that allows to increase the efficiency of training and reduce the risk of injury;
  • beginners in fitness ought to focus on basic training movements under which works more than one joint and gets a load multiple muscle groups at the same time. The so-called “base” strengthens the muscles and stimulates active growth of the mass of muscles;
  • isolation exercises should be included in the training program in small amounts and in cases where it is necessary to aim to work out a muscle group lagging behind in development;
  • every fitness workout is required to complete stretching of muscle fibers, which were load. This hitch helps neutralize excessive tension accumulated in the muscles and reduces the risk of post-workout pain, or delayed onset muscle soreness caused by microtrauma in muscle tissue and an increase in the concentration of lactic acid;
  • scheduling fitness classes, you need to follow the principle of periodization, alternating workouts with heavy and moderate physical load. This mode of operation is necessary in order that the muscles had a chance to fully recover;
  • since the muscles are actively developing and increasing in weight in the process of supercompensation, which happens during the period of regeneration, that complete rest in between fitness training cannot be overemphasized;
  • working with the extra weight, beginners should be guided by the rule that it is better to first take the shells of smaller mass, and then gradually to increase it than to get injured when you exercise with weights, the weight of which does not match the level of training of the muscles.

A set of exercises in the technique of split for beginners

Beginners should first time to pay attention to all major muscle groups, without exception, in order, firstly, to increase the degree of training of the muscles, and secondly, to stimulate growth in the muscles. You can do this by working in a technique of split, which involves the study of a certain part of the body in one fitness workout.

Exercising three times a week, split system, beginners in fitness can at the first training day in the following way to work out chest and biceps:

  • The weights bench, lying on a sports bench with a sloping backrest. Repeat 4 sets of 10.
  • Dumbbell bench press lying on a horizontal jimboy the shop. This exercise should be performed 12 times in each of the 3 approaches.
  • Push-UPS on the bars or in the gravitron, using weights (if possible). It is necessary to wring out the maximum number of times in each of the 3 sets.
  • Exercise “butterfly”, repeated in 3 sets of 15 times.
  • Bend elbows with weights for the biceps in a standing position. To run 10 times in each of the 3 approaches.
  • Exercise “The Hammer”. The recommended number of repetitions for beginners – 3 sets 10 times.
  • Flexion on the biceps using a bench Scott. You must run at 8 of flexion in each of the 3 sets.
  • The second day of training in the technique of split beginners can devote to the study of the triceps and back muscles using the following exercises:

  • Deadlifts, repeated 4 sets of 8-10 times.
  • The thrust of the upper block. Need to perform 12 repetitions in each of the 3 sets.
  • French press for triceps. To perform 30 times, breaking the number of repetitions for 3 sets.
  • Push-UPS with a large amplitude between the peaks. This exercise is recommended to do 3 sets of 20, but if the level of physical fitness does not allow this amount of load, number of repetitions can be reduced.
  • Spending the last fitness training session of the week in the technique of the split, you should put a load on the lower body by performing such a complex:

  • Squats with weights. You need to sit at least 3-4 sets of 10 times.
  • Extension and flexion in the gym performed by the superset and repeat 15 times in each series.
  • Lunges with the weights. You must repeat for 12 to 15 lunges for each lower limb. The total number of approaches – at least two.
  • Twisting crunches. Perform 3-4 sets of 10-15 sit-UPS.
  • Lifts knee or straight leg raises. This exercise should be repeated 10 times in each of the 3 sets.
  • Features of the organization of fitness activities for women

    Girls-beginners fitness classes can successfully use the program split-training, taking into account the following nuances:

    • each muscle group should be worked no more than once a week;
    • the first time should I exercise with a body weight or minimal weights;
    • increase the weight gradually not more than 10% from the previous mass of the projectiles;
    • girls when performing basic exercises, you must work in the mode of mnogopoliarnosti, using small or moderate working weight;
    • power exercises it is recommended to connect cardio to help get rid of subcutaneous fat.

    Uses photographs Shutterstock

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