What We Offer About Workouts For Women
Fitness for Workouts For women is certainly useful at any age. To achieve success in training, only a few simple conditions are needed: an adequate load for health, a comfortable gym, a good mood, and enjoyment of the process.
Mom’s Club is no ordinary fitness club for women. The priorities of our work are not only the achievement of the external effect of training but also the comprehensive improvement of the entire organism.
For the sport to be organically woven into everyday life and become a pleasant necessity and not a fleeting hobby and a heavy duty, every guest of the Moms’ Club is invited to a fitness consultation about the amount of physical activity needed before starting training. , proper nutrition, and all questions related to a healthy lifestyle. When developing individual fitness programs for women, the instructor considers the age and level of physical fitness, lifestyle and habits, personal characteristics, and goals of the person.
Lessons according to the individual program are characterized by maximum efficiency, as they contain elements of a wide range of fitness areas selected for a specific woman. For a competent body structure, the muscles must tense and relax. In every sport, one impact or the other takes precedence. It is impossible to grasp the immensity within one training session. In the gym, there is rarely enough time to devote sufficient attention to stretching the muscles, and it is not always possible to include the necessary strength exercises in the dance classes. In addition, the same muscles work in the same fitness area. However, the human body is a closed system in which unused muscles limit the possibilities of the training process.
Fitness Training Program Workouts For Women
Therefore, a competent fitness training program for women must necessarily include a diverse load in which the exercises complement each other. It is not by chance that our instructors often refer to the direction of Pilates (Pilates). As in no other fitness course, it harmoniously maintains a balance between strengthening and relaxation techniques. Sometimes it’s enough to substitute one familiar Pilates workout to compensate well for the narrow profile of other areas, including muscles you didn’t even know existed.
Fitness, Yoga, And Circuit Training For Girls: What To Choose?
The Health Goal of any of these areas is to improve the body and heal. Yoga, circuit training, and fitness for girls are similar in performance. These directions make it possible to develop the body in a balanced way and learn to control it. Effects that can be felt after a few weeks of lessons:
- Strengthening the nervous system;
- Improved coordination;
- Increase endurance;
- Strengthening immunity;
- Weight normalization;
- Formation of correct posture.
When And Which Direction To Choose Depends On The Goals:
- For relief formation – strength training for girls and CrossFit:
- keep fit – fit;
- For the development of flexibility and endurance – yoga;
- To increase strength and endurance – circuit training.
All these directions are suitable both for keeping in shape and for losing weight.
Weight Loss Training Program For Girls
Each workout for girls should include a 10-minute warm-up before the main exercises and stretching that is done after the workout. The lesson plan is made so that daily exercises on the same muscle groups alternate and the body does not get used to the load.
Back Workouts For Women
1. Bows and alternately straighten yourself forward.
2. Raise your hands in a plank. You need to stand on a pole and bend your arms at the superman. Lie on your stomach, arms, and legs straight. Together, lift your arms and legs as high off the floor as you can and smoothly return to your seat.
3. Cranks. Get into a plank position, arms straight, palms at shoulder level. Try to transfer the load to the back muscles, go down, and almost touch the floor. Girls’ back training usually cannot be done without this exercise and its variations.
4. Hyperextension lying on the floor. Lie on your stomach, arms by your sides. Tighten
5. Your back muscles, slowly raise your head and lift your shoulders off the floor, then slowly lower yourself down.
Leg Workouts For Women
1. Single-leg deadlift. While standing, take one leg back, make a smooth swing, and lower your body forward, then smoothly return to the starting position. This exercise is often included in fitness girls.
2. Getting up from a chair on one leg. One leg is bent at the knee, hands on the hips, and the chair is at the back. Slowly sit down, touch the chair (but don’t sit on it), then stand up.
3. Lateral plank leg raises. Stand on your side parallel to the floor, leaning on the elbow and the side of the leg, the side of the torso is tense. Raise the other leg while the support leg remains in place. An individual training program for girls can include different types of this exercise.
4. Plie squats. Hands-on hips, legs wide apart, knees bent. Lower your hips as low as possible without leaning back. The muscles in the abdomen are tight, and the back is straight.
5. Lifting with abducted legs. Place a stool or chair in front of you and stand on it, lifting your body completely. At the top point, swing to the side.
Abdominal Exercises For Girls
1. Twisting with the foot touching the floor. Lie on your back, knees bent, legs raised from the floor, hands behind your head, shoulders raised from the floor. Lower your legs one at a time, touch the floor, and return to the starting position.
2. Wheel with extended legs. Lying on your back, hands behind your head, legs straight, raised parallel to the floor. Alternately lift your straight leg. The right elbow extends to the left knee and vice versa. This is an effective exercise, so the training program for girls should include it.
3. Leg abduction in plank. Stand in a bar on the elbows, alternately put the legs to the side, the hips should stay in place.
4. Side bends in semi-squat. Hands behind the head, dumbbells in them, feet wide apart, knees half bent, from this position perform alternating side bends. The muscles in the lateral abdomen benefit from this workout.
5. Pulling the knees to the chest. It is performed standing, feet shoulder-width apart. Alternately, you need to raise your legs, bend at the knees, and pull them to your chest. At the same time, the opposite diagonal movement is performed with the elbow.
Hand Exercises For Girls
1. Raising arms to the side. Stand, feet shoulder-width apart, arms with dumbbells along the torso. Raise your arms to shoulder level and then slowly lower them down.
2. Reverse push-ups. Stand with your back to a chair or bench, rest your hands, the second emphasis is on your heels. Raise and lower by bending and releasing the elbows.
3. Shoulder touch in plank. Get into a plank position with your hands on your palms. Alternately touch the brush of one hand to the shoulder of the other. If the training program for a girl includes this exercise, then the press, back, and legs will be trained at the same time as the arms.
4. Bending the hands behind the head. While standing, take a dumbbell with both hands and bring them above your head, bending your elbows. Next, you need to raise your hands and relax your elbows.
Power Training
If you need to lose weight or quickly tone your muscles, then the training program for the girl should include strength training. This is work with a small, up to 5 kg, or a large, up to 10 kg or more, weight:
- Traction;
- Presses;
- Hyperextension;
- Squats with weight;
- Elevation of the pelvis;
- Boxing jumps, etc.
The Difference Between Morning, Evening, And Afternoon Training
- Cardio loads are suitable for morning home Women’s Exercises – running, swimming, cycling, and light fitness for girls. Girls can do yoga too.
- During the day, the body is ready to experience any load, including strengthening and endurance exercises.
- In the late evening, it is better to engage in gentle activities such as yoga, pilates, stretching, or meditation.
Workouts For Women Frequently Asked Questions
1. I Try To Eat Right And Exercise Constantly And The Weight Is On point. What To Do?
If the weight stays in place, but the volumes disappear, it means that fat stores are replaced by muscles. If the volume or mass does not disappear, it is necessary to reevaluate the diet and discuss the training regimen with the trainer.
2. Is It Possible To Combine Sports With Strict Diets?
Girls often want to enhance strength training and fitness with a strict diet, but this creates additional stress on the body. Solid food is usually not suitable, you need a balanced and correct diet.
3. What Are The Best Snack Foods?
It depends on the time of day, but focusing on fruits, natural low-fat yogurts, cottage cheese, protein shakes, or nuts is better.
4. Do Beginners Need To Train Every Day?
No, exercising every other day or 2-3 times a week is optimal, in which case the body has time to rest. The main condition is regularity.