The complete training programs for women

The complete training programs for women

Program objectives:


General muscle strengthening, fat burning, formation of correct posture, improve the circulatory system and strengthening the heart.

The program is designed for 2-4 workouts per week.
Also you can two or three times a week to engage in the program and an additional one or two times to take a class in the aerobics room. The program uses effective exercises on basic equipment that should be in any fitness club.

The program consists of two different workouts that need to be alternated, for example, on Monday you perform a training session No. 1, Wednesday # 2, and on Friday again # 1 and so on…

In the workout program used effective method of “supersets”.
Superset – performing two different exercises, one after the other without rest.
Perform the first exercise, then IMMEDIATELY the second (this will be one approach of the superset), then a little rest and make the following approach of the two exercises. Perform the superset specified number of times and move on to the next.

THE TRAINING PROGRAM

EXERCISE No. 1

1. Treadmill – interval running 2-3 kilometers.
Interval running is: 400 meters Jogging at an average pace of + 200 meters walking or Jogging, then again, 400 meters Jogging at a moderate pace and 200 meters walking or Jogging…

  • Or exercise bike interval load of 4-6 kilometers.
  • 500 meters at an average load of + 500 for an easy and alternate. The load level is determined individually, on a stationary bike speed not below 15 km/hour.

2. Superset – chest+back (one exercise after another without rest)

  • The reduction of arms in front of chest on the simulator – 20-25 reps
  • Pull the top of the simulator narrow reverse grip – 20-25 reps
  • Rest up to 1 minute. To do this superset 4 times

3. Superset – outer+inner thighs

  • The legs, sitting on the exerciser – 20-30 reps
  • Raising the legs, sitting on the exerciser – 20-30 reps
  • Rest for 30 seconds. Do the superset 3 times

4. Superset – hips, butt+press

  • The leg press in the simulator – 20-30
  • Press the elevation of the trunk on a Roman chair – 20-30
  • Rest up to 1 minute. To do superset 3-4 times

5. Any cardio of choice – easy loading – 10 to 15 minutes.

  • It is advisable to try a variety of exercise equipment, to diversify the load. For example, try an elliptical trainer or stepper. If you’re a runner, well, runs a specified time at a very easy pace.

EXERCISE No. 2

1. Treadmill – interval running 2-3 kilometers

  • Or exercise bike interval load of 4-6 kilometers.
  • 500 meters at an average load of + 500 for an easy and alternate. The load level is determined individually, on a stationary bike speed not below 15 km/hour.

2. Superset – chest+back

  • Chest press on machine – 20-25 reps
  • (or dumbbell bench press lying)
  • Thrust to the stomach, sitting on the trainer (rowing) – 20-25 reps
  • Rest 1 minute. To do this superset 4 times

3. Superset – front+rear thighs

  • Bending of feet lying on the simulator – 20-25 reps
  • The leg extension sitting in the simulator – 20-25 reps
  • Rest 1 minute. To do this superset 4 times

4. Superset – press+chest and back

  • Exercise “the pendulum” – tilts to the side with weights – 20-30 reps
  • Exercise “pullover” – 20-30 reps
  • Rest for 30 seconds. Do the superset 3 times

5. Superset – back+press

  • Backbends on a special bench (hyperextension) – 15-25 reps
  • (or deadlift on straight legs)
  • Press knee lifts on a special rack – 20-25 reps
  • (or leg lifts lying on a bench)
  • Rest 1 minute. Do the superset 3 times

THE PROGRAM INSTRUCTIONS

If you’re new to fitness classes – the first few weeks, do all exercises for 15 reps with very light weight and gradually increase the number of repetitions and load.
If your goal is increased fat burning – try to do the maximum specified number of repetitions.
If your goal is General strengthening of the muscles and health enough to do all exercises for 20 reps.

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