The female audience, when talking about body type, has specific needs. It is very important for a girl to be in good shape, but not to make her muscles look “pumped.” Stay slim, but not skinny. Lose weight in your stomach and sides, create a “wasp waist” and pump up your gluteal muscles without enlarging your hips. Sound familiar? Is it possible to overcome genetics and build the body of your dreams without any training experience, avoiding hunger strikes or overeating? Let's find out together!
The main request from girls to nutritionists and trainers is to lose weight for an important date or event. But there are also those who express a desire to gain weight, but they just can’t do it. The question of how to gain muscle mass for a girl is one that puzzles beginner athletes, lovers of curvaceous figures, or women experiencing health problems.
When a girl decides to gain weight or build muscle mass to improve her proportions, then it is necessary to decide what the training program will be and a competent nutrition plan for a quality gain. The latter is the key to success, because 80% of the work on building your dream body happens in the kitchen.
After reading the article you will know:
- what principles determine muscle growth;
- what should be included in the diet according to KBJU for weight gain;
- how to create a menu to gain weight for a thin girl without the risk of increasing body fat;
- training plan and sports supplements to achieve your goal;
- all about myths: is femininity lost when building muscles.
Principles of muscle growth
The understanding and idea of female beauty has changed a lot. Thin models have been replaced by girls with athletic figures and curves, which reflects physical fitness and good health. Diets based on one product replace proper and healthy nutrition for building muscle.
Genetics determines the quantity and quality of muscle fibers in a person. Muscles are built up due to the compaction of fibers in the recovery process after the stress received during strength training.
The human body is a complex system that works on the principle of compensation: if the muscles receive more load than usual, then in the recovery phase the body strives to adapt to the created conditions. In a specific case, the growth of muscle mass due to an increase in the number of myofibrils in the muscle (protein threads). The building material is the nutrients obtained from food.
Just like men, three main components will help a girl gain weight:
- strength training with additional weights;
- correct nutrition plan taking into account KBZHU;
- recovery (sleep, rest).
Compliance with the points will lead to achieving the goal.
The role of nutrition in muscle growth
The importance of nutrition for muscle growth is undeniable. Performing weight-bearing exercises stresses muscle fibers, creating microtrauma. After playing sports, muscles need time to recover. The injured areas are filled with new cells, increasing the density and volume of the muscle. During this period, it is important to supply the body with building materials - amino acids.
Skeletal muscle performs a contractile function and is represented by myofibrils. Actin and myosin filaments are types of protein and the basic units of fibers. Protein cells, hormones and enzymes in the human body are created and restored from available amino acid compounds.
Amino acids enter the body with food enriched with protein:
- meat, poultry, game;
- Fish and seafood;
- eggs;
- dairy products, etc.
When building voluminous and physically developed muscles, muscle protein synthesis occurs - breakdown and restoration. The process takes place on a daily basis and requires energy expenditure.
Cortisol is a hormone that destroys muscle structure, resulting in loss of shape. Occurs in the absence of freely available amino acids, so the body breaks down muscle fibers to obtain nutrients.
To prevent a negative process, it is necessary to eat a balanced diet that promotes protein synthesis and muscle building. With a calorie deficit, increasing body volume is impossible.
Before starting training
In order for home workouts for women to be effective, it is necessary to properly draw up a lesson plan. The best solution is three full workouts per week, each of which is dedicated to one muscle group. So, on Monday you can have a “legs day”, on Wednesday – a back and chest day, and on Friday you can “finish off” your body with a combined load.
You can create a training plan based on your existing body features.
- If you are overweight, it is not enough to just pump up your muscles by doing isolated exercises; you also need to get rid of those extra pounds. To do this, you need to focus on performing basic exercises that involve several muscle groups at once and stimulate the fat burning process. You definitely need to add cardio, at least 40 minutes twice a week.
- Women with an asthenic physique need intense strength training on all parts of the body. To gain muscle mass in this case, you need to reconsider your diet, you can add whey protein to the menu.
- For women with a pear shape, excessive lower loads using heavy weights are contraindicated. Emphasis should be placed on working the upper body.
For home exercises you will need dumbbells and elastic expanders. An additional advantage will be the presence of a step at home or a stable wide bench. If you don’t have sports equipment, there is no need to despair - basic exercises can be performed with your own weight. This will give a certain result, but for the best effect you still need to buy the missing equipment.
Body types
It should be noted that among girls it is easier or more difficult for some to lose weight. The same is true with weight gain. The point is that there are several body types with individual characteristics of physiological processes:
- Endomorphs have an obese, dense figure, a tendency to quickly accumulate fat, and slow weight loss.
- Mesomorphs are an athletic body type. Ease of weight loss control and high-quality weight gain (with a minimum of excess fat).
- Ectomorphs – thin body structure: thin bones, long limbs, narrow shoulders. Therefore, how to gain muscle mass for an ectomorph girl is a particularly difficult question. Representatives of this physique are hardy and have a good metabolism.
Each body type has its own characteristics. But this is not an indicator that genetics cannot be overcome. Mesomorphs can easily gain weight by uncontrollably eating hamburgers and sweets. And endomorphs will build strong muscles that will amaze anyone after reducing the percentage of subcutaneous fat.
The high metabolism of ectomorphs seems like a gift from fate, since a high metabolism allows you to eat any food and not gain weight. In thin people, amylase, which breaks down carbohydrates, is more active than in others. But trans fats from fast food and systematic eating of sweets have never made anyone healthier.
Nutrition principles for gaining mass for girls
Following a number of nutritional principles will help you build your dream body.
Fractional meals
Meals can be divided into 5-6 servings in order to have time to eat the entire volume of KBZHU. But if for some reason you can’t eat often, then you can do it in 3 meals. The main thing is to monitor the reactions of the gastrointestinal tract to avoid overload. It is recommended to focus on your own capabilities and daily routine. The main condition is compliance with the total caloric intake and BZH during the day.
Elimination of harmful products
If the daily balance of KBJU is high, this does not mean that you can add calories through fast food, desserts, baked goods, etc. Such dietary choices can lead to deterioration in body quality and health.
For a high-quality recruitment, it is recommended that the girl exclude:
- industrial confectionery products;
- sugar;
- soda, packaged juices;
- fast food;
- fatty foods;
- chocolate, sweets, cookies, etc.
Carbohydrate consumption mode
Complex carbohydrates are the main source of energy when gaining weight. It is recommended to consume the foods from the list in the first half of the day. However, if the workout takes place in the evening, then carbohydrate-rich ingredients are included in the dinner. On a day without training, it is better to make your last meal of protein and fiber.
Compliance with drinking regime
It is recommended to drink at least 2 liters of clean water per day and not limit fluid intake during training. Water improves metabolic processes and has a beneficial effect on the functioning of the body.
Cardio component of training for relief
If we are talking about a sculpted female body, then we cannot do without effective cardio. What do I mean by "effective"? It doesn't just mean jogging for an hour or riding a bike, but with an added twist, so to speak. What? Confused you even more? I'll explain now.
When you just run for a long time or ride a bike (about 40 minutes - 1 hour), glycogen stores are depleted, and the rate of fat breakdown is insufficient for the body to get the energy it needs, so it begins to take this energy by burning your muscles.
- What kind of running is most effective for losing weight? How to run correctly to make fat burn?
To prevent this from happening, you need to look for a way out of this situation. And there is such a way out - effective cardio. This is an aerobic exercise in which you burn fat, not your muscles. How to do effective cardio? There can be many options:
— interval running or cycling (change of speeds)
- high-intensity interval training
— inserting cardio elements in between approaches: jumping rope, elements from CrossFit training, etc.
This approach to your workouts for relief will help you quickly achieve the desired result and see visible cubes on your stomach.
- How to pump up your abs to six-pack size without harming your health? Part 2: practical tips and exercises
But remember that without nutrition, your efforts and efforts will be in vain. You definitely need to adjust your nutrition system before and after training. The main thing to remember:
- eliminate the consumption of flour and sweets;
- reduce carbohydrate intake (give preference to complex ones);
- reduce fat intake;
— increase the consumption of protein foods and foods rich in fiber;
- eat small meals 4-5 times a day;
- create a small calorie deficit
- How to calculate BJU for weight loss. Daily intake of proteins, fats and carbohydrates based on your weight
And finally, fitnessomaniya.ru has prepared for you a version of a terrain training program for girls for a week.
Diet for a girl to gain weight: sample menu for a week
A sample weekly menu for girls is presented, which can be adjusted according to individual preferences. You can adhere to a similar diet before and after gaining weight by adjusting the caloric content of food consumed.
| Monday | |
| Breakfast | Oatmeal with milk and berries, omelette |
| Snack 1 | Nuts |
| Dinner | Chicken fillet with brown rice, green salad with tomatoes |
| Snack 2 | Protein shake, apple |
| Dinner | Baked beef with grilled vegetables |
| Tuesday | |
| Breakfast | Fried egg, toast with peanut butter, cocoa and milk |
| Snack 1 | Citrus |
| Dinner | Stewed turkey with cauliflower in cream sauce, freshly squeezed juice |
| Snack 2 | Kefir, nuts |
| Dinner | Baked salmon with coleslaw |
| Wednesday | |
| Breakfast | Curd cheese pancakes with raisins, whole grain bread with cheese |
| Snack 1 | Dried fruits |
| Dinner | Chicken fillet with buckwheat, vegetable salad with sour cream |
| Snack 2 | Berries and nuts |
| Dinner | Stewed beef with vegetables |
| Thursday | |
| Breakfast | Buckwheat porridge with milk, toast with peanut butter |
| Snack 1 | Cottage cheese with berries |
| Dinner | Fish in batter, vinaigrette |
| Snack 2 | Pear |
| Dinner | Omelette with vegetables |
| Friday | |
| Breakfast | Omelette, avocado toast, cocoa with milk |
| Snack 1 | Banana |
| Dinner | Chicken fillet, sweet potato, mozzarella salad |
| Snack 2 | Berries, nuts, freshly squeezed juice |
| Dinner | Veal with green beans |
| Saturday | |
| Breakfast | Millet porridge with milk and pumpkin, hard cheese |
| Snack 1 | Dried fruits |
| Dinner | Couscous with rabbit, fresh vegetables |
| Snack 2 | Citrus |
| Dinner | Stewed beef, stewed cabbage |
| Sunday | |
| Breakfast | Cottage cheese with berries, toast with peanut butter, cocoa with milk |
| Snack 1 | Pear, nuts |
| Dinner | Durum wheat pasta with cheese and minced veal |
| Snack 2 | Citrus |
| Dinner | Chicken fillet with vegetable salad |
Post-workout nutrition for bulking
When performing physical exercises in the gym or at home, a lot of energy is spent, so to successfully build muscle mass it is important to replenish the body with micro and macroelements.
Immediately after training, you should drink a protein shake to quickly release amino acids into the blood. After 40-60 minutes, have a full meal containing complex carbohydrates, fats and protein. If we are talking about a late dinner after a workout, then it is recommended to choose vegetables (fiber) as a source of carbohydrates.
Sports supplements
To build a beautiful female body and gain muscle mass, sports nutrition is additionally used, but the condition is not considered mandatory and is not a panacea. Girls will be helped to increase their muscle volume by:
| Whey Protein | The most popular protein supplement for muscle growth. The main source of this protein is whey. |
| Amino acids | For rapid restoration of muscle fibers and providing the body with a sufficient amount of essential proteinogenic amino acids. |
| Creatine | Participates in energy metabolism in muscle and nerve cells. Widely used to increase strength, muscle mass and short-term anaerobic endurance. |
| Glutamine | An essential amino acid that is part of protein and is necessary for muscle growth and support of the immune system. |
How to create an individual monthly program
When drawing up a 30-day program for classes at home, a girl needs to study a number of aspects of this issue. We are talking about the most effective exercises, the training schedule and daily loads.
Exercise plan for weight loss
To correctly determine physical activity, professionals recommend avoiding including a large number of exercises in your training regimen. A compressed set of basic loads will allow a girl not only to clearly identify her own capabilities, but also to avoid overtraining.
The second point that deserves special attention is the fact that it is necessary to combine cardio exercise with strength training. By alternating different types of exercises, a girl will be able to significantly reduce the time spent transforming her own body at home.
Attention! Finally, do not forget about the mandatory warm-up and cool-down before and after training, respectively.
As an approximate diagram of an exercise aimed at losing weight, we can give:
- warm-up;
- running in place – 10 minutes;
- squats with dumbbells – 3*15;
- deadlift – 3*20;
- standing dumbbell press – 3*10;
- plank – 2 minutes;
- crunches from a lying position – 3*10;
- jumping in place – 5 minutes;
- cool down with elements of stretching and breathing exercises.
Calendar of trainings for pumping
In addition to the classic rules regarding the optimal frequency of training (no more than 3 times a week), professionals recommend that female athletes create an individual training calendar, depending on their menstrual cycle.
Due to physiological characteristics, at the beginning of the cycle, girls are more resilient and efficient than at the end.
Important! During menstruation, it is recommended to significantly reduce physical activity or even postpone it for several days.
Loads for every day
It is a mistake to believe that by training daily at home, a girl will be able to achieve results as quickly as possible. Lack of time to restore muscles is fraught for women with loss of muscle mass and general fatigue of the body.
The only type of physical activity that an athlete can practice every day is cardiovascular training: running, brisk walking, swimming, dancing. Exercises of this kind will not only keep the body in good shape, but will also improve health by strengthening the heart muscle.
Mass building supplements for women
VPLAB Nutrition | 100% Platinum Whey ?
- Produced using the most advanced technologies and meets all international quality standards. This is a unique product that combines premium whey protein and great taste for the first time.
- Category: Whey Protein More about the category
Application: 1-3 servings per day. On training days, use after training. Preparation: mix 30 g of powder (2 scoops) with 250-300 ml of water or skim milk
The combined mixture of two whey proteins in VPLaboratory 100% Platinum Whey helps to quickly launch recovery processes in muscle cells, provoking the growth of quality mass and blocking catabolism. Key features of 100% Platinum Whey: - superior combination of microfiltered isolate and ultrafiltered 100% whey protein concentrate; - excellent refreshing taste, even when cooked in water; — high content of essential amino acids and BCAAs; — the fastest possible absorption of nutrients; - low fat and sugar content. In addition, 100% Platinum Whey has the highest biological value, extremely quickly activates and enhances muscle metabolism, and helps maintain clean muscle mass. With its exceptional properties, 100% Platinum Whey is the new standard for whey proteins.
Trec Nutrition | Amino Max 6800 ?
- Designed to quickly replenish amino acid deficiency that occurs after intense training and as a result of insufficient protein intake.
- Category: Amino acids
8 capsules immediately after training. On non-training days: 2 times a day, 4 capsules 30 minutes before meals.
AMINOMAX 6800 contains a complex of amino acids and micropeptides resulting from the hydrolysis of whey protein concentrate, with the addition of a large amount of pure L-glutamine and taurine, due to which the complex is characterized by an exemplary aminogram. AMINOMAX 6800 is also enriched with vitamin C and vitamin B6, which improve the absorption of amino acids in the body.
Trec Nutrition | Creatine 100% ?
- Creatine 100% is a high quality product designed for strength, speed and endurance athletes to supplement their diet with creatine.
- Category: Creatine More about the category
This substance with an anabolic effect accelerates the growth of muscle mass and strength. The indirect result of its use is an improvement in nitrogen balance and acceleration of body regeneration (anti-catabolic effect). By absorbing creatine, its concentration in the muscles increases by approximately 50%. This initiates a series of reactions that stimulate muscle cells to absorb more water (1 g of creatine binds about 50 g of water). An increase in cell volume leads to changes in intracellular tension, which the body perceives as an anabolic signal, thereby stimulating muscles to grow. The drug was fortified with vitamin C (an antioxidant) and sodium, ingredients that are rapidly increasing in demand as a result of exercise. In order to achieve a sustainable effect, it is better to combine creatine in one cycle with a protein, carbohydrate-protein substance, L-glutamine peptide, L-glutamine, HMB or amino acids. Ingredients: Creatine monohydrate, sodium citrate, vitamin C (ascorbic acid).
SciTec Nutrition | Mega Glutamine?
- Mega Glutamine from Scitec is a mega serving of glutamine supplement. With Mega Glutamin you get 2800 mg of glutamine per dose (2 caps).
- Category: Glutamine More about the category
Glutamine will help you get big and strong, and it will also help strengthen your immune system. Free amino acids in muscle mass consist of 60% glutamine. During and after intense physical activity, the body requires a lot of glutamine, much more than is present in the body. • Release of growth hormone • Increases muscle volume • Increases glycogen synthesis • Helps delay the onset of fatigue • Helps improve the functioning of the immune system • Improves liver and intestinal functions. Ingredients: L-Glutamine, magnesium stearate, gelatin.
Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.
For the chest
To pump up your pectoral muscles at home, you need to use dumbbells or an elastic band. Chest training can be combined with back or arm exercises. The following complex will help make the muscles stronger and more expressive, tighten the chest and improve posture.
Push ups
The main base for the chest, it is recommended to start working on this part of the body. Classic push-ups are performed from the floor, emphasis on the toes and arms wide apart. It is necessary to lower your body to the floor, bending your elbows, and then straighten your arms, returning to the starting position. The wider your palms are, the more the chest is loaded.
It is difficult for beginners to immediately do a full push-up, so it is allowed to do it on your knees. The easiest option for those who have never played sports is wall push-ups.
Chest press
The main exercise for the chest, after push-ups, is the dumbbell press. This is done as follows. You need to lie on the floor (preferably on a bench), bend your legs at the knees and spread them a little. The shoulder blades are pressed to the floor. Take two dumbbells in your hands and stretch them above your shoulders. Inhale and lower your arms to your chest, while exhaling, do a press, lifting them at the level of your collarbones and straightening them completely. The weight of dumbbells for beginners is 3 kg.
You can adapt the exercise for elastic bands. To do this, take an elastic expander with free ends, place your hands at a short distance in the center of the elastic band, and secure the ends with your elbows. Press the band up with your palms, loading your chest.
Dumbbell flyes
The starting position is like a bench press. Raise your arms up and spread them to the sides, stretching your chest as much as possible. It is necessary to use less weight - from 2 kg.
Alternative execution: take an elastic band in your palms and stretch it to the sides, raising your arms above your chest.
Myths about gaining muscle mass in girls
When it comes to the gym and muscles of the fair sex, stereotypes paint quite specific pictures in the minds of most ordinary people. Let's dispel the myths.
Myth No. 1: Strength training makes girls pumped up.
Having seen enough photographs of leading CrossFit athletes, the opinion spread among women that strength training restructures the figure according to the male type, and the muscles become pumped up. We break stereotypes: in order for muscles to increase in volume, growth hormone is needed, and the female body is not inclined to produce the required amount of natural steroid.
In addition, you should not try on the body shape of professional athletes because:
- professional athletes live and earn their living through sports, so their training system is very different from amateur training;
- Competition form is peak form that looks different between seasons.
In the hall you can see girls lifting iron. They look really big, but this is often due to excess weight, which is layered on muscle mass. To avoid looking too bulky, it is recommended to maintain 15-18% body fat.
Myth #2: Girls can't build muscle as effectively as guys.
It is true that the female body has 15-20 times less testosterone than the male body. And testosterone, as mentioned above, promotes muscle growth. But not only the male hormone is responsible for mass gain. The female hormone estrogen promotes:
- increasing metabolism;
- reducing catabolism (muscle breakdown).
Low testosterone levels will not help improve a girl’s body shape, but the physiological characteristics of the female body compensate for the deficiency. Women can be just as successful at building muscle mass as men, as evidenced by the numerous women's nominations in the field of fitness and bodybuilding.
Myth No. 3: Girls need to keep themselves in good shape, not build muscles.
Women's magazines, television programs and the Internet are replete with recommendations that a girl just needs to keep herself in good shape. Someone will perceive this information in their own way, going on a starvation diet and doing exclusively cardio training.
The point is that physical activity and proper nutrition change your figure. And 50 kg on mono-diet and 50 kg with weight training can look different. Muscle is heavier than fat.
It's time to make your choice.
Advantages and disadvantages of home workouts for girls
Exercising at home, like any type of training, has pros and cons.
Benefits include:
- Save time
There is no need to adjust the rhythm of life to the club’s work schedule, waste time getting to the training place, changing clothes and getting yourself in order afterwards.
- Saving money
There is no need to spend money on purchasing a subscription to a fitness club, a personal trainer, travel to the gym, and the like.
- Minimal dependence on external circumstances
The fitness room may not be open on holidays, when there is a lot of time for training. And bad weather conditions will no longer serve as an excuse not to go to the gym.
- Psychological comfort
No embarrassment about working out in crowded gyms.
But training at home also has a downside:
- Lack of control over exercise technique
The absence of a personal trainer who will teach and monitor the correct technique of movements leads to a decrease in the effectiveness of the exercise or even to injury from incorrect execution.
- Limited sports equipment (or no sports equipment at all)
If you want to progress further, you will have to make things more difficult for yourself. And without equipment this is almost impossible.
- Lack of extrinsic motivation
When working out in a fitness club, you often see people who have already achieved success in building a beautiful figure. The so-called role model. This encourages beginners to exercise regularly.
- Distractions
Relatives, loved ones, and pets can distract attention. It is difficult to start working out at home on a regular basis precisely because of organizational problems.
Training programs for girls to gain muscle mass
The training program for girls is not much different from the men's training plan. Girls are afraid of weights and work out with light dumbbells in the gym, but still no results. The root of evil is lack of information.
Important: the same training process will not lead to a male-type figure! It is worth getting rid of stereotypes in order to achieve your goals and find the figure of your dreams.
For beginners, the following program is recommended for 2 workouts per day.
Pro tips: how to properly pump up your body
Yulia Smirnova, fitness instructor
In pumping the body, according to Yulia, it is important to alternate different types of loads. She recommends to her clients not only to start and end their workout with cardio, but also to change the focus of their workouts from time to time. For example, on Monday, strengthen the muscles of the arms and shoulders; on Wednesday - legs; on Friday – backs and press.
Sergey Evlampyev, bodybuilder
Sergei is sure that, due to her physiological characteristics, the girl is unlikely to be able to significantly transform her body without specialized sports equipment. He considers it optimal to pump up the body in the gym, and then keep fit at home.
Olga Dubina, fitness trainer
Olga practices creating training programs for women working out at home. She is confident that only those classes, the scheme of which was drawn up by professionals, will be truly effective.
Mass training program
DAY 1
DAY 2
DAY 1
DAY 1
DAY 2
Leg bending in a lying machine
- 4 sets of 6-8 reps
- Body part: Hamstrings Equipment: Exercise
Squats
- 4 sets of 6-8 reps
- Body part: Quadriceps Equipment: Barbell
Seated calf raises
- 4 sets of 6-8 reps
- Body part: Calves Equipment: Exercise
Extension of arms from behind the head on the lower block
- 4 sets of 6-8 reps
- Body Part: Triceps Equipment: Block
Barbell curl
- 4 sets of 6-8 reps
- Body part: Biceps Equipment: Barbell
Incline crunches
- 4 sets of 6-8 reps
- Body Part: Press Equipment: No
Hyperextension
- 4 sets of 6-8 reps
- Body Part: Lower Back Equipment: Other
Vertical barbell pull
- 4 sets of 6-8 reps
- Body part: Shoulders Equipment: Barbell
Bench press
- 4 sets of 6-8 reps
- Body part: Chest Equipment: Barbell
Standing dumbbell lateral raises
- 4 sets of 6-8 reps
- Body part: Shoulders Equipment: Dumbbells
Pulldown to the chest on the upper block
- 4 sets of 6-8 reps
- Body part: Lat Equipment: Block
Hyperextension
- 4 sets of 6-8 reps
- Body Part: Lower Back Equipment: Other
Hanging leg raises
- 4 sets of 6-8 reps
- Body Part: Press Equipment: No
More experienced girls who are familiar with hardware can continue training according to the following split program.
A set of sports activities for a week for the whole body
An incorrectly selected load when exercising at home can provoke excessive destruction of muscle fibers in the female body, without their subsequent restoration. To avoid overtraining, professional fitness trainers recommend that girls exercise no more than 3 times a week. At the same time, when compiling a set of exercises, you must first of all rely on your physical fitness.
For beginners
Monday:
- running in place – 5 minutes;
- classic squats without weights – 3 sets of 12 repetitions (3*12);
- straight arm plank – 3 minutes;
- deep forward lunges without weights – 3*15;
- push-ups from the floor – 3*10;
- swing your legs back from a position on all fours – 3*20;
- deep squat jumps – 3 minutes;
- stretching worked muscles.
Wednesday:
- jumping rope – 5 minutes;
- raising arms from the sides with dumbbells or any other available weighting material – 3*20;
- dumbbell bench press – 3*12;
- raising dumbbells to the sides from a standing position – 3*15;
- swing legs to the sides - 3*20;
- speed squats – 3 sets;
- classic crunches – 3*20;
- running in place – 5 minutes;
- hitch.
Friday:
- jumping in place with clapping overhead – 5-7 minutes;
- reverse boat – 3*20;
- dumbbell extension – 3*15;
- classic push-ups – 3*12;
- plank – 3 minutes;
- reverse push-ups – 3*20;
- leg raises while lying on your back – 1 set for the maximum number of repetitions;
- jumping rope – 5 minutes;
- hitch.
For experienced
Monday:
- running with high hip raises – 10 minutes;
- dumbbell rows to the stomach from a standing position – 3*20;
- deadlift with dumbbells – 3*15;
- sumo squats – 4*15;
- pullover – 3*20;
- classic crunches with a hitch at the top point - 3 sets to the maximum;
- jumping in place – 7 minutes;
- hitch.
Wednesday:
- deep squat jumps – 10 minutes;
- plank – 5 minutes;
- classic push-ups – 3*20;
- deep squat with dumbbells – 4*20;
- lunges with advancement – 3*20;
- dumbbell extension for triceps – 4*15;
- raising dumbbells to the side from a standing position – 3*10;
- hanging leg raises – 2 sets for maximum number of repetitions;
- running in place – 10 minutes;
- hitch.
Friday:
- running in place – 20 minutes;
- front dumbbell pull – 4*15;
- body lifts from a prone position – 4*20;
- classic crunches – 1 set for maximum number of repetitions;
- moving the center of gravity from a sitting position – 3*20;
- reverse push-ups – 3*20;
- lifting the legs from a supine position – 2 sets for the maximum number of repetitions;
- jumping in place – 10 minutes;
- hitch.
