The best sets of exercises for losing weight for girls in the gym

Hello. Today we decided to post a training program for those guys who want to lose weight. After all, you have to be big, but not fat. Moreover, excess weight is not only unaesthetic, but also harmful to health: problems with the heart and cardiovascular system in general, shortness of breath, a blow to the endocrine system...

The goals of today's training plan are simple: reduce body weight by burning subcutaneous fat, increase muscle volume and strengthen the cardiovascular system. The complexity of the training plan is high.

It should be noted right away that it will not work to bring your legs in and out in exercise machines while working out according to this plan. Just as you won’t have to deal with the rest of the nonsense in the form of trying to pump up your biceps and calves. If there is a desire and need to lose weight, then you need to choose those exercises that require a lot of energy. Of course, you won’t get far with training alone. We recommend reading the article “How to lose weight quickly?” - the information is presented there quite simply, taking into account which you can achieve good results in losing weight.

The principle of today's training is supersets, which everyone is probably already tired of, but, nevertheless, remain just as effective. In short, supersets are one pair of exercises aimed at different muscle groups. This means that one approach is two exercises that are performed one after the other.

If your training plan is aimed at losing weight, then you can’t do without aerobic exercise. Of course, it is not required, but it is very, very desirable. In this regard, aerobics should be understood as either cardio equipment (if there are any in the gym) or the most common jump rope.

There are two options for introducing aerobic exercise into the program. Option one: exercise for 15-20 minutes at the end of each workout. Option two: devote 3-5 minutes to cardio exercise after each superset. Such three-minute cardio will increase your heart rate, and this will have the most positive effect on weight loss.

The training plan involves going to the gym three times a week. But if you can’t walk three times a week, nothing bad will happen, the sky won’t fall to the ground. Just alternate your workouts.

You should start with three approaches, and gradually, as the body gets used to it, the number of approaches can be increased. The number of repetitions in approaches is 12-20.

Of course, with this approach, the weights should be small. There is no need to work to failure: you need to leave 2-3 more “spare” repetitions. The set of exercises is not designed to bulk up, but to lose weight by burning subcutaneous fat.

Each workout puts stress on all muscle groups, and this does not particularly contribute to the growth of significant muscle mass. Although the muscles will still grow a little.

We cannot give any guarantees about how much fat will be lost in a month: there are too many factors to take into account. On average, if you follow all the recommendations, you can burn up to five kilograms of fat in a month. But all this will be possible only if you follow the correct diet. Abs aren't the only thing done in the kitchen. But this is a completely different story.

Okay, time to move on to the practical part. Go.

Goals and general principles of training

Effective training plans have the following goals:

• loss of body weight due to adipose tissue;
• increasing the body's endurance;
• strengthening the respiratory and cardiovascular systems.

They are traditionally heavy and designed for 2-3 workouts per week. This is the optimal amount to avoid overtraining but still achieve your goals. On rest days, it is advisable to carry out cardio training, but only if there is no severe soreness. If you have it, during the first couple of months of training you can limit yourself to walking, leisurely swimming or other types of not too intense activity.

Since the main goal is to lose weight, you should not chase the scale, even if it has become easy to work out. In order not to stop the training process, increase the number of approaches or repetitions, for example, if you repeated the exercise 10 times, repeat 15 times in the next workout. The fact is that if the weight increases excessively, it will become difficult for the body, and the workout will take away more strength, not giving the desired results. results.

If you have never exercised before, prepare your body for one to two months with simple aerobics, Pilates, light jogging or walking. When physical activity becomes a habit, start strength training. Select the weights on the machines individually so that the last 2-3 repetitions are given with noticeable difficulty.

Before each workout, a warm-up is required to warm up the body and work out the joints. It is also important to cool down after each lesson, which will allow you to gradually reduce activity and restore breathing and heartbeat.

Stomach

The most problematic area for men and women is the torso. This is where excess fat is deposited and this part is the least mobile. It’s foolish to assume that if you only work on your abs, you can lose weight until you get a six-pack on your stomach. Exercises for this purpose are not limited to just the abdomen.

The fact is that the process of fat breakdown is carried out by blood flow. You cannot force the blood to wash only your stomach. Therefore, there should be fat-burning workouts for the whole body. Supersets with exercises in the amount of 2 and 3 are done for 3-5 approaches with a break of a minute.

Superset number	Exercise	Approaches	Replays
1	Lunge squats with barbell	3	10
	Dumbbell front squat		15
2	Pull-ups on the horizontal bar	4	8
	Deadlift with one arm on one leg (alternating) with light weight		12
3	Army press	4	12
	Bent-over dumbbell row		20
	"Climber" with a prone position		20

An effective exercise for the abdomen is the “plank” - just take the position while lying down. The fulcrum is the elbows and toes. For beginners, a program of 5 approaches of 45 seconds is suitable. Can be done at home.

Supersets for weight loss

Supersets are one of the most popular training methods, and involve the following rules:

• Each set is 2 exercises performed one after the other without rest between them.
• After a two-minute break, the second approach follows, and then the third. All subsequent five supersets of the program are performed according to the same scheme.
• First, you should master all the exercises separately, and only after working out the technique, put them together in sets of two.
• Athletes who train to increase muscle mass focus on weights when performing exercises. But for those losing weight, the strategy is different: the main thing here is a fairly high heart rate, which is supported by high intensity (speed) of exercise.

Next, we offer two effective workout plans in the gym.

Lesson scheme No. 1

The number of repetitions in each exercise is 12-15, approaches in each superset are 3.

Warm-up : Elliptical or exercise bike, running, imitation boxing, light joint exercises – 10 minutes.

Set 1:

Raising the lower limbs on an inclined bench. The female version of the exercise is offered in the video:

Hyperextension, which the fitness trainer will tell you about in the video. It is worth considering that the exercise can be done in two different versions - with a straight back and with a round back:

Set 2:

Leg presses on a special machine, which allows you to strengthen all the muscles of the thigh and buttocks:

Seated dumbbell presses down and up - an exercise for developing the deltoid muscles:

Set 3:

Lunges with weights to train the gluteal and hamstring muscles. A fitness trainer will introduce you to the technique of performing them:

Seated French press with weights in the palms:

Set 4:

Breeding legs on the simulator:

Pulling a block from above behind your head to strengthen your posture:

Set 5:

Leg reduction:

Horizontal block row to strengthen the upper and lower back muscles:

Cool down : Breathing exercises, light stretching - 5 minutes.

Lesson scheme No. 2

Warm up . By analogy with the first lesson plan.

Set 1:

Incline crunches on a bench are a classic abdominal exercise:

Deadlift with dumbbells, the different variations of which you will see in the video:

Set 2 : Close-grip pull-down + overhead press.

Set 3 : The first exercise is classic squats with weights on the shoulders. The second exercise is dumbbell press at an angle on an incline bench using the technique from the video:

Set 4 : Leg extensions + Lying dumbbell raises.

Set 5 : Lying leg curls + Pullover to develop the muscles of the chest, back, and abs:

Cool down . By analogy with the first lesson plan.

Regardless of whether you go to the gym 2 or 3 times a week, alternate these two schemes until the load becomes familiar. At the initial stage, it will take you about an hour and a half to complete the full plan. When the workout takes no more than an hour, you can increase the number of repetitions per set to 20, and then the number of approaches to 4.

What is a superset

A superset is performing two exercises in a row without rest, targeting antagonist muscles.

Antagonist muscles are muscles that perform movements in the same joint, but in opposite directions.

For example:

1. Chest and lats
2. Biceps and triceps
3. Abs and lower back
4. Quadriceps (front of the thigh) and biceps of the thigh (back of the thigh).

The best supersets involve engaging two opposing muscle groups in one set, as indicated above.

Circuit training using machines and free weights

The circular training method in the gym is also popular, in which the following rules apply:

• All 10 exercises of the program are performed one after another without a break (or with minimal breaks of no more than 30 seconds) - this is one circle.
• After a 3-5 minute rest, the second round is performed, the third, and so on.
• You can start with 2 circles, and as you master the program, increase their number to 5.
• The number of repetitions in an approach with increasing fitness is increased from 12 to 20. The total training time is about an hour.

Circular diagram No. 1

Warm up.

1. Inclined crunches.
2. Hyperextension.
3. Pull the block from above behind the head.
4. Squats with weights on the shoulders.
5. Wide push-ups.
6. Lunges with weights.
7. Standing dumbbell press.
8. Leg extension.
9. Incline dumbbell row.
10. Raising the lower limbs in support.

Hitch.

Circuit training uses almost the same exercises as the superset circuit. Thus, having a certain set of exercises, we choose only the way to perform them. Moreover, we choose based solely on our subjective feelings - what we like best.

Circular diagram No. 2

Warm up.

1. Raising legs on an inclined surface.
2. Bend over with weights on the shoulders.
3. Dumbbell bench press at an angle.
4. Stanovaya.
5. Incline barbell row with reverse grip.
6. Squats in HAKK.
7. Dips or reverse push-ups.
8. Lying leg curl.
9. Standing overhead dumbbell press.
10. Curling arms with a barbell.

Hitch.

As in the case of supersets, it is better to train 3 times a week, alternating the first and second schemes, increasing the weights, the number of repetitions and circles. After getting used to the maximum possible load according to this training plan, you need to move on to something heavier.

Principle of training

A superset is a body-drying job that combines two different exercises with minimal rest between sets. That is, aerobic (those that require breathing) and anaerobic (performed by muscle strength) are combined. Minimal rest time (ideally none at all) contributes to a more effective workout and a reduction in its duration.

Classes can be carried out at home, but it is better to do this in the gym on special racks. In this way, power loads become better. In addition, it is possible to use the help of a trainer if you need backup (for example, squats with a barbell).

Three-day training course for girls

If a girl has poor physical fitness, the following course of training is perfect for her, in which the exercises are performed 15 times in 3 approaches:

Day 1:

• crunches on a bench;
• leg extension;
• block pull from above;
• lying leg curl;
• bringing the legs together on the simulator;
• lower block thrust;
• standing dumbbell curl.

Day 2:

• lateral twists;
• incline bench press;
• deadlift;
• lifting legs on a simulator;
• alternate leg curls while standing with weights.

Day 3:

• crunches on an incline bench;
• bench push-ups;
• arm extension;
• lunges with dumbbells;
• squats with weights;
• classic push-ups;
• leg extension.

Examples of supersets[edit | edit code]

Below are approximate supersets for one body part:

• Supersets for the back
  : bent over barbell row - wide grip row of the upper block to the chest
• Supersets for the chest
  : bench press - dumbbell flyes lying upside down
• Supersets for quadriceps
  : leg press - leg extension in the simulator
• Supersets for hamstrings
  : barbell rows on straight legs – leg curls in a lying machine
• Shoulder supersets
  : seated dumbbell chest press – standing side dumbbell swings
• Calf supersets
  : standing calf raises - sitting calf raises
• Abdominal supersets
  : bending while standing at a block - lifting bent legs while lying on a bench

Separately, I would like to say about supersets for the deltoid muscles. The deltoids do not have antagonists, but in fact, these are different bundles of these muscles. Therefore, when you perform swings for the front bundles and then move on to the rear, consider that you are training different muscles, since the front muscles are not included in the work when training the back muscles, and vice versa. This should be taken into account.

I would also like to say something about rest breaks. There are no such exercises between approaches within the superset itself, but after you finish a double approach, you should rest for at least a minute to a minute and a half. I have heard of some athletes training with antagonist muscle supersets without stopping at all. But believe me, this is extremely difficult, so I would not recommend such experiments. The fact that you need to rest after each superset for one muscle is not even discussed.

And one more thing: you can complicate the task somewhat and instead of supersets, do trisets (structured approaches) or giant sets (when you do sets of four or more exercises without rest). It is clear that such methods are very difficult, and if they are used, it is usually to work the abdominal muscles, when additional weights are not used. Trisets can be started with an approach to the lagging muscle or its area and finished with it. For example:

• Bent-over barbell row – bench press of dumbbells – row of the upper block to the chest.

What to consider when working out in the gym?

To get the most out of your gym experience, consider the following tips:

• Perform all exercises on the machines using the correct technique. To do this, it is advisable to spend the first three classes in the gym with a personal trainer. He will show you how to properly exercise on the machines and perhaps give tips on improving the program.
• Do not overload your body under any circumstances. If you do not have proper physical training, during the first 2 weeks of losing weight, do only 50% of the number of repetitions of exercises and circles specified in the training program.
• Cardio is a great option for warming up. It is advisable to start with walking, speed up and slow down every 5-10 minutes. Warm-up time – 30 minutes.
• During training to burn fat, you can drink water only in small sips and in between laps.

Actually, the programs described above are enough to get your body in order and even start the path to sports results. By increasing working weights, you can improve for quite a long time, having only ten exercises in your arsenal. Having mastered them fully, you will begin to understand the mechanics of the movements of the human body and will be able to independently plan your workouts in the gym.

Tempo[edit | edit code]

• maximum
  . It is used either with minimal or no burden at all. As a rule, it is used to reduce weight or develop more pronounced muscle definition;

• fast
  . Slightly inferior in speed to the maximum. It is used when you need to develop speed-strength capabilities with medium or heavy weights.

To develop special endurance, the weight of the burden is reduced to small, and the frequency of movements is raised to 80-90% of the maximum pace.

If an athlete with a barbell weight of 50% in the bench press does 22-24 lifts at a maximum pace in 20-25 seconds, then at a fast pace in the same time he manages to do 18-20 lifts.

It must be remembered that maximum speed sometimes comes at the expense of the accuracy of the exercise, as a result of which a decrease in the effectiveness of strength development may be observed. Therefore, when using high speeds, it is necessary to systematically monitor your achievements by performing exercises for a while (for example, recording the number of squats or push-ups on uneven bars in 30 seconds);

• average
  . This is the optimal speed for performing exercises for most athletes. When used, muscle tension alternates with relaxation, which has a beneficial effect on the internal organs.

The resistance level for exercises at an average pace is usually 70-80% of the maximum. With excellent physical fitness, you can use more weight.

With a weight less than 70% of the maximum, exercises at an average pace may be ineffective;

• slow
  . The exercises are performed at this pace in the following cases. If he gives better results in certain exercises (in the overhead barbell press with elbows fixed, in training the hands, etc.) or if the exercise cannot be performed at either a fast or an average pace (for example, due to risk of muscle damage), as well as when it is necessary to activate large muscle groups.

Performing exercises at a slow pace does not allow the athlete to use the inertia of the movement of the projectile; due to constant muscle tension, the effectiveness of the training increases.

A slow pace pairs well with isometric exercises. For example, lifting the barbell the first 2-3 times at a slow pace, the athlete holds the apparatus at the dead point of its lifting for 3-5 seconds, after which he performs another 2-3 lifts (again at a slow pace).

It must be said that in practice only one or another tempo of movement is never used. Most often there is an optimal combination of tempos.

Slow tempo is usually combined with medium and fast. For example, the athlete performs the first 3-4 sets at a fast pace, the next 3-4 at an average pace, and the last 2-3 repetitions at a slow pace.

Tips for creating a lesson plan

Ilya Timko, fitness trainer, creator of the website Tvoytrener.ru

Ilya, as a working fitness trainer, believes that a plan is necessary not only to adapt the body to stress, but also to create a foundation for further work.

Stanislav Lindover, European champion, master of sports in bodybuilding

In his training program for beginners, Stanislav strongly recommends paying attention to exercise machines. Beginner athletes should train on weight-bearing equipment or exercise machines with a given trajectory of movement. It is also worth remembering the frequency of visits - no more than 2-3 times a week.

Denis Gusev, Russian bodybuilder, master of sports in bodybuilding

Denis, one of the most popular Russian athletes in the field of bodybuilding, recommends finding a good trainer and developing a program that will strengthen the ligaments and joints. But most importantly, an experienced mentor will check the correct technique of performing the exercise.

Shaking the shoulders

Superset 1: Dumbbell Lateral Raises/Cable Cross Rows

When performing lateral raises, tilt your wrists slightly downward. Dumbbells should be taken with an overhand grip. Try to avoid transferring the load to the front of your body. When performing cross rows on blocks, alternate your top hand on each lift.

I like to do this superset at the beginning of my workout because it's ideal as a warm-up. In addition, I must admit that the middle and rear deltoid muscles are my weak points. Therefore, I put this superset at the beginning, when I am still full of strength and energy.

Shoulder superset 2: Barbell press/chin row

When doing this, use a wide grip to stimulate the rear deltoids the most, not the front ones. Roll your shoulders forward and lift the barbell to the middle of your chest.

Try to keep the barbell close to your body. When performing a front press, grab the barbell with an underhand grip and lift it to eye level.

Street workout - Paul Wade push-ups

If your shoulders tolerate the previous exercises well, add more intensity! Lie on the floor in a push-up position, push up, and then quickly jump to your feet and start swinging your arms (imagine that you are about to make a jump and help yourself with your arms). The only thing is, try to complicate the basic exercise a little: instead of bringing your palms together, actively work with your hands, try to touch your back with them. This small change will spice up the banal push-up.

Don't rest between sets, work non-stop. You've done 1 set - good, immediately start 2. Continue moving until you achieve 10 sets of 10 repetitions. Make sure you perform the exercise correctly! By the way, this is a great cardio workout!

1 superset for arms: standing biceps curl (curved barbell) / French bench press

Now the fun begins. Before starting this superset, rest for about five minutes. Give your body some rest time to release tension before performing arm exercises.

Your goal for this superset is to control your weight; Don't let your weight dictate your terms. If you can feel your lower back and anterior deltoid muscles while doing the lifts, then you are doing everything right. For the French bench press, I prefer dumbbells - this way the load is evenly distributed on each triceps, and I can be sure that my muscles are receiving the necessary tension.

Superset 2 for hands: Push-ups/seated dumbbell raises

Concentrate, gather all your strength into a fist - there is very little left! If push-ups are too easy for you, then place dumbbells on your lap like I do. Make sure your elbows are at a 90 degree angle. As you go up, contract your triceps, but keep your weight on your elbows.

Do 6-8 repetitions for each set. If you can do 10 reps without much effort, then add weight to your next set. Constant motivation, as well as understanding when to add loads, are perhaps the most important components of successful bodybuilding.

Based on materials:

https://www.bodybuilding.com/fun/steve-cook-smashes-arms-and-shoulders