Workout program for girls at home: time, training, training plan

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2018-03-24 12:23:11

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To Be beautiful, slim and attractive is the dream of any girl. From early childhood we know that the key to great well-being, health and fit forms – it is a sport. But what if time to visit the fitness club is not enough, and a personal trainer can't afford it? If you're ready to go it alone – we will help well-written training program for the girls of the house.

Sport – that's life!

workout Program for women at homeHow often do we encounter advertising headlines and promises like: “How to lose weight in 10 minutes a day?” or “get Rid of excess weight without effort”. Such claims can not be trusted. Workout at home in many respects much more complicated programs fitness centers. Many girls remain unmet self-training. But to really improve your fitness at home. But if you regularly engage without the system – the effect is, most likely, will not.

The First rule of training: regularity. Make for yourself a workout schedule and abide by it. To look after yourself is not always easy, every time there will be a lot of reasons to defer or postpone classes. It is important to find the right motivation, such as thinking about your goal and strive to achieve it. Any workout program for women at home suggests a lifestyle change in General. To sports benefit, you need to fully relax and sleep, qualitatively and variously to eat, and to give up bad habits or minimize consumption of alcohol and cigarettes.

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The Importance of a personal approach

Workout at homeThe training Program should be prepared or chosen taking into account the individual characteristics and physiological parameters specific girls. Before choosing exercises, should rationally assess their own physical fitness, level of training and accurately determine the end result. Decide what you want to achieve – to lose weight or improve General body tone, shape and muscle relief. The load should correspond to the physical form in which is exercising. For example, in clinical obesity do not abruptly start to run and jump. But even if you consider yourself physically well-developed and resilient, we must start with the minimum number of reps and gradually increase load.

Lose Weight or build muscles?

exercise program for weight loss girlsIn order to workout at home for girls brought maximum benefit, you should learn a little understanding of the female anatomy. Universal for both sexes fitness programs does not happen because of the significant physiological differences. Women much harder than men to achieve a muscular relief. And due to this fact the peculiarity of the location of muscle fibers and lies in their programs growth. In order to achieve visible results, you should increase the number of repetitions of exercises with minimal weights. While men, in contrast, requires fewer repetitions with more weight. To burn excess fat it is recommended to choose cardio, yoga or gymnastic exercises.

Schedule your workouts

The Desire to do every day is admirable, but for intense training it is not required. The best option of lessons: 3 times a week, ie about a day. One exercise should last at least an hour, and best of 40-60 minutes. The standard program includes a warmup, main part of the lesson and completion – often a stretch. Everyone knows that good habits are absorbed a lot better with a stringent schedule.

Choose in advance the days on which you have enough time to workout. A popular question from beginners athletes: when is useful to do morning or evening? Today, the axiom that a morning fitness the most effective, a thing of the past, and modern instructors propose to focus only on personal feelings. If you're more comfortable and more like to exercise after lunch or in the evening-don't deny yourself this pleasure.

Workout Program for women at home to improve the overall physical form

Workouts for fat burning for girlsThe Golden rule of sports for girls – every lesson should include exercises for different muscle groups. Offer a versatile program that will allow you to maintain muscle tone. We should start with a legs workout. And our first exercise-squats. At one time, you need to sit down 20 times. Beginners are recommended to perform 3-4 approach. After completion of the squats you need to rest for a few minutes, and you can start to do lunges. An approach for 1 do 15 times on each leg repeat 2-3 times.

Any home exercise program for girls includes exercises. Let's start with the most simple – the twists. To fulfill them it is from the supine position, resting his feet in some piece of furniture or gymnastic bench. For beginners it is recommended to do 5-6 approaches on 10 times. Effective exercise for the lower press – rise of direct legs. To startrecommended 5 sets of 10 repetitions. To strengthen the arms and shoulder the best exercise is push-UPS. Girls are allowed to start doing them from the knees, but the most effective is the traditional option – from the floor. Aspiring athletes is enough to do 4 sets of 5 times.

The Program, which will help to lose weight

home exercise program for girlsYou'd be surprised, but imperfect your body think almost all girls. More precisely, about 90% of the fair sex. In pursuit of slimness and attractive shapes can not do without exercise. What exercise program for weight loss girls the most useful?

If the main purpose – to get rid of excess weight, it makes sense to divide the bulk of the workout on cardio and weight training. Start to be active and moving exercises-swings hands and feet, deflections and slopes of the body. Workout to burn fat for girls should include strength exercises. Perfect simple set described in the previous paragraph. Don't forget to decrease the number of sets or repetitions.

What to do daily?

Exercise every dayAs noted above, intense workouts every day is not recommended. But if in the “weekend” from the main class you have the strength and desire, why not try some exercise? Light exercise every day is very useful. You can do small exercises in the morning for 10-15 minutes or to spend time long walks, jogs, the swimming pool. If you want to develop General endurance and improve your figure, just try to move more. The mass of options – forego the Elevator in favor of stairs, change the car or Bicycle, and in weekend go outside the city or for a walk instead of sitting at home.

Useful tips for those who studies at home

During trainingTo Observe the diet not only during the day, but on course. Before training it is not recommended to eat, but also hungry to do bad. The best option – eat some light food about an hour before class. While training is useful to drink, prepare in advance a bottle of still water and keep it on hand in the classroom. To do best in a well-ventilated room, or outside in warm weather.

During the exercise watch your breath and strain your muscles. And remember the main thing – any training program for girls at home should first and foremost be fun. If you do literally by force, try to find new exercises and rediscover the joy of making. Don't forget to gradually (1 time per 1-2 weeks) to increase the number of sets or reps. And soon surprised the results obtained.


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Alin Trodden - author of the article, editor
"Hi, I'm Alin Trodden. I write texts, read books, and look for impressions. And I'm not bad at telling you about it. I am always happy to participate in interesting projects."

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