Gym exercises for girls. The best workout programs for girls in the gym for different purposes. Achieve your fitness goals productively

Now a healthy lifestyle and its attributes - proper nutrition and exercise at the peak of popularity. Girls stand in line at the gym, not only paying tribute to the fashion for a healthy lifestyle or "to correct the figure for the summer." Classes in the gym is a whole philosophy of building a body and a way of life.

When a girl comes to the gym, the result depends on a combination of factors: genetics, goals, motivation and effort, nutrition, a competent trainer, etc. But still, the main factor in building a body is the right training program. How to train in order to achieve the desired result in the form of a beautiful pumped-up body, without harming your health, we will consider below.

Physiological features

When drawing up a training program, it is necessary to take into account the peculiarities of female physiology, which differs from male, which determines the specifics of classes.

1. Testosterone. Many girls are afraid to pump in the gym and acquire a male figure. This will not happen just because the male hormone testosterone in girls is many times less. And they can't exercise to failure, which prevents them from growing muscles the way men do.
2. muscles.
   1. Firstly, the structure of muscles in women is different, they contain fewer muscle fibers, which are responsible for contraction and stretching. Therefore, they hypertrophy less during strength training with a small number of repetitions for mass growth.
   2. Secondly, in women, muscles are distributed differently - there are more of them in the lower body - legs, buttocks. Therefore, to pump up this part faster than the top, plus the muscles of the lower press are weaker.
3. Metabolism. Women's metabolism is slower than that of men, in particular, carbohydrate metabolism. This causes the excess carbs to turn into fat faster. This must be taken into account when eating the right carbohydrates, which are stored as glycogen in muscle tissue. The more glycogen in the muscles, the faster they will acquire shape and expressiveness, and strength training will be more effective.

Basics of training and how to create a program

To start exercising in the gym, you need to know the basics and draw up a program.

Let's talk about 5 whales of training for girls.

Goals

Girls come to the gym for three main purposes:

• Lose weight and tone muscles
• Build muscle mass and adjust the figure,
• Keep your figure in shape.

There are other goals: preparation for bikini fitness competitions, professional bodybuilding.

Program

Based on the goals, the program is selected.

1. Fat burning program focused on weight loss and muscle building. It includes more cardio. Strength exercises are performed in 3 sets of 12-20 repetitions with high intensity, but with light weight and its gradual increase. Breaks between sets are less than a minute (from 40 seconds to 1 minute). Circuit training is good for burning fat.
2. Muscle building program is aimed at muscle growth, in this case we reduce the number of repetitions in sets, but increase the weight, taking breaks between sets for 2 minutes, and exclude cardio.

The training program can be carried out in two ways:

1. For the whole body, when exercises for all muscles (both upper and lower body) are performed in an hour. Some trainers consider this program to be preferable if the goal is to keep fit, in this case the whole body is evenly pumped. It is also convenient if there is not enough time to visit the gym all the time and there are forced breaks.
2. Split program, when on a certain day you pump only one muscle group, for example:
   1. 1 day - legs and buttocks,
   2. Day 2 - arms, shoulders, chest,
   3. Day 3 - back, press.

System

To get the result, the system of visiting the hall is important, and the system of classes within one workout.

1. It is considered ideal to visit the gym 3 times a week with a break of 1 day, but not less than 2 times a week to get the result.
2. Between workouts, there should be rest for muscle recovery (1-2 days).
3. High-quality strength training takes no more than 1 hour, plus time for cardio and stretching before and after class.

Technique and base

Two important postulates that any coach will tell you are:

1. Follow the technique
2. Make a base.

Technique is the holy of holies of any training and sport. Without the right technique, effort will go to waste.

A few technical tips:

• Do not immediately grab onto large weights,
• Spend time on technique, work out exercises at home or in the gym (with a trainer),
• Do the exercises slowly, preferably in front of a mirror,
• Be sure to watch the video on the exercise technique,
• Don't neglect technology. One correctly performed exercise brings more results than 10 without technique.

At the heart of any program is the base, these are exercises that build the body and form muscles - with a barbell, dumbbells.

The second type of exercises is isolating, they additionally pump the muscles, are performed on all types of simulators and help to refine the muscles.

Diary

A diary is needed to record results and track progress. Now it can be conducted in electronic form, since there are many programs and mobile applications for this, but if there is no time for this, then the main results should be recorded in a notebook.

If your classes are held with a personal trainer, then the trainer keeps a diary himself.

The training program can be created in two ways.

1. On one's own if you have knowledge in the field of fitness, or you have acquaintances or friends of athletes, coaches. They will always help you adjust your plan. Now there are many mobile applications and ready-made cycles of video lessons from famous athletes and fitness bikini champions in the gym. However, you still need to remember the goal and your body type.
2. With a coach. If you are new to sports, it is better not to conduct independent experiments with your body and turn to a professional trainer. The trainer will draw up a competent program, taking into account the goals and type of physique, will record your results, evenly distribute the load, set the exercise technique, draw up a nutrition plan, and many others.

The important part is the warm-up.

Warming up is a mandatory part of the workout, but, alas, which many people neglect.

A warm-up is needed to warm up the joints, ligaments and muscles, which will help prevent injuries during the exercise.

Never take on the "iron" without warming up. As a warm-up, you can do intense exercises without weight (squats, swing arms and legs, tilts to the side, etc.), jumping rope, stretching exercises.

If you do not have a goal to lose weight, then instead of warming up, you can perform a cardio load for no more than 5 minutes. If the goal is fat burning, then the warm-up will be replaced by intensive cardio for 15-30 minutes - a treadmill, an exercise bike, an ellipsoid or a skipping rope.

Basic training program for girls for a week for weight loss

Classes 3 times a week, 3-4 sets of 15-18 repetitions, take weights depending on your own weight and training, if you are a beginner, it is better to take a small weight or consult a trainer. Rest between exercises 1-1.5 minutes, between sets 40 seconds.

1 day

• Cardio up to 30 minutes, warm-up.
• hyperextension,
• Squat with a barbell (first set with an empty bar) or in the Smith machine.
• Lunges "scissors" with dumbbells (or pancakes),
• Breeding legs in the simulator,
• Reduction of legs in the simulator,
• Bending the legs in the simulator, lying on the stomach,
• Sitting leg extension
• Pull of the horizontal block on the shoulders,
• Traction of the horizontal block to the chest,
• Twisting on the press in an inclination,
• Cardio 10-15 minutes
• Stretch 5 minutes.

2 day

• Any cardio up to 30 minutes.
• Hyperextension.
• Squat with dumbbells.
• Lunges with pancakes (or dumbbells),
• Vertical platform leg press
• Breeding hands with dumbbells standing,
• Dumbbell bench press,
• Push-ups in the graviton
• Leg raises vertical
• Twisting
• Cardio 10 minutes
• Stretch 5 minutes.

3 day

• Cardio up to 30 minutes,
• Hyperextension with weights
• Plie squat with dumbbells,
• Reverse lunges on the Smith machine
• Romanian deadlift,
• Lifting dumbbells for biceps,
• The pull of the upper block to the chest,
• Wide grip pull-ups
• Hanging leg pull-ups,
• Twisting on the press,
• Cardio up to 15 minutes,
• Stretch 5 minutes.

Basic workout program for girls for a week to gain muscle mass

In this program for mass, we reduce the number of repetitions in the approach to 6-12, increase the weight needed to complete this number of repetitions. In training, we do not use cardio, only a warm-up. Rest between sets - 2 minutes, between exercises - 1 minute.

1 day

• warm-up,
• hyperextension,
• Twisting on the press,
• Barbell squat,
• Lunges with dumbbells,
• Push-ups with a wide grip,
• Reduction and dilution of hands in the simulator "butterfly",
• Dumbbell press with each hand alternately,
• Thrust of the upper block behind the head,
• Stretching.

2 day

• warm-up,
• hyperextension,
• Raising the legs to the chest
• Deadlift,
• Lunges with dumbbells (or in the Smith machine),
• bench press,
• Breeding dumbbells to the side,
• Push-ups or pull-ups with a wide grip,
• Twisting
• Stretching.

3 day

• warm-up,
• Twisting
• Squats with dumbbells,
• Lunges "scissors" with dumbbells,
• Bench press standing from the chest,
• Barbell pull to the chin
• Horizontal block pull,
• Upper block pull with a narrow grip,
• Pullover with dumbbells,
• Stretching.

Circuit training for girls in the gym

Circuit training is suitable for those who lose weight. Cyclic training has a powerful fat-burning effect, depleting all muscle glycogen stores. Several exercises are performed without interruption at a fast pace, after which we do the 2nd and 3rd round of repetitions of these exercises. We increase the repetitions to a maximum of 20.

Example of circular training by Ekaterina Usmanova

Three full circles are performed:

1. Thrust of the upper block behind the head.
2. Leg extension in the simulator.
3. The thrust of the lower block to the belt in a sitting position with a narrow grip
4. Squat "scissors" (with or without weights).
5. Triceps extension.
6. Lifting dumbbells alternately for biceps with supination.
7. Twisting on the press.

Exercises in the gym for the back

Often girls neglect the study of the back, focusing on the legs and buttocks. Meanwhile, work on the back muscles is important to make the body look evenly sculpted, strengthened back muscles help to perform all other basic exercises.

The most effective exercises for the back muscles:

1. Thrust of a horizontal block behind the head,
2. hyperextension,
3. All types of deadlift
4. Pull-ups and push-ups,
5. Bent Over Dumbbell Row,
6. plank,
7. Bent-over barbell bench press.

Abs exercises in the gym

Many people advise ending your workout with crunches before stretching. There are many twist options.

In the gym, the most basic:

• Twisting on a bench in an incline,
• Raising the legs to the chest with an emphasis on the hands.

Also, the press is involved in almost all basic strength exercises (squat, lunges, deadlift, etc.).

Workouts and the menstrual cycle

Women's training and the menstrual cycle are directly related concepts. This should be taken into account in the program. In the first weeks after ovulation, the female body is full of energy, when you need to increase the load and work intensively, 2 weeks before ovulation, it is better to reduce the load and not be zealous with exercises on the lower body.

In the first days of menstruation, women's stamina decreases, fatigue appears quickly. Therefore, at this time it is better not to conduct heavy training.

Proper nutrition

Another commandment of all coaches is that without proper nutrition, you cannot build a healthy beautiful body and do not get quality muscles. What does it mean?

If you are going to lose weight, then get ready for a calorie deficit, but not for starvation.

You will have to give up sweet, fast carbohydrates (pastries, bread, etc.) and replace them with slow carbohydrates, also fully consume protein and fiber, count calories and eat fractionally up to 5 times a day.

If you are gaining mass, you will have to do the same, but in a larger volume.

To gain quality mass, and not fat, you won’t be able to sit on buns and cakes, only proper nutrition with wholesome food, counting calories and no starvation.

The body must receive fully and fats, and proteins, and carbohydrates in the correct ratio.

Results and time

With the right training program, taking into account nutrition and systematic training, the first results will appear after 2 months.

The body quickly adapts to the load, addiction occurs and progress stops. Trainers advise changing the program every three months and be sure to increase the weight and load, in the process you can also replace the exercises with similar ones so that there is no addictive effect.

To keep track of progress, be sure to keep a diary (as we talked about above).

If progress has stopped, apply 2 methods, increase the number of repetitions, or increase the weight if the number can no longer be increased.

In conclusion, a few tips.

1. Do it systematically, there must be a plan, do not skip classes.
2. Warm up before class.
3. Be sure to do basic exercises, this is the basis of building muscles.
4. Follow technique.
5. The key to a beautiful body, proper nutrition - without this exercise in the gym will not bring 100% efficiency.

Many girls want to be slim and beautiful. A well-designed training program for girls in the gym works wonders and transforms the body. Literally in two or three months, you can tighten your muscles, lose fat, pump up your buttocks.

Training goals and program features

Girls come to the hall with different purposes. The training programs will depend on what the task is.

It can be presented in the form of a table, you can paint everything by day - as you like. The main thing is that you have everything written down.

This is very convenient, especially when you have taken a break and want to continue training again. A good memory is great, but after a month you will forget how many times and with what weight you did a particular exercise.

If a trainer is working with you, he should track the dynamics of your weights, the progress of results, changes in your body weight. If there is no coach, all this needs to be done by you.

And also you need to know the technique of the exercises that you will do. Understand what each exercise is for in order to perform it as well as possible. The most difficult thing is to find the optimal load.

Features of the first workouts, load dosing

The very first workout should be easy, otherwise you will lose the desire to continue to practice. Muscles that are not ready for stress can be injured. Especially in the case of training for women, this must be taken into account. Although their body is more enduring than that of men, it is more fragile.

In the first month, you need to carefully add weight, observing the condition of the girl. If training is easy for you, you don’t even sweat, it loses its meaning. If in the middle of a workout you find that you have no strength, the load is too much.

But if after a workout you go home completely exhausted - this is the right program! If the training program is aimed at keeping fit, you can not bring yourself to such fatigue.

Change of exercises

To achieve the best result, it is recommended to change the entire program once a month or partially replace the exercises. Muscles get used to loads, and then stop responding to them. If, of course, the load is removed completely, regression will begin. And with stable exercises, weights stop growing, muscles too. Something new is required.

You can also diversify the program in this way: once every 2 weeks, change one exercise to another. For example, today you did a leg press, and next time you do lunges with dumbbells. Alternate this several times, then change these exercises to plie squats, do it for a couple of weeks.

Muscles love variety!

The main controversy on the topic

Fear of pumping

A man's natural testosterone level is 15 to 20 times higher than a woman's. Nevertheless, even the guys do not always manage to swing normally. What to say about girls? Are you afraid that your biceps will become larger in volume than your boyfriend or husband? You should not worry, not the level of the hormone.

It is testosterone that activates anabolic processes in our body. It is he who is responsible for muscle growth (along with growth hormone, of course, from which absolutely everything in our body grows).

Conclusion - practice boldly, swing and do not be afraid of anything!

Barbell or dumbbells: do girls need it all

Since there is not enough testosterone in the girl’s body for pronounced muscle development, the question arises: is it worth it for the female to lift the barbell, do the base, try to pump up muscles, like in men?

Today you can meet girls who have more developed muscles than men. This result was obtained in an unnatural way. What can be achieved without doping: relief, a slight increase in volume, a good increase in strength and endurance.

And all these results will give you dumbbells and a barbell. Basic and additional exercises will help you become stronger. And calorie consumption and muscle tone in parallel with this will give you a beautiful body!

If you want a minimum percentage of fat, you will need to radically change your diet, count every calorie. At the same time, retaining the protein component. Otherwise, you will just lose weight.

How to eat if you go to the gym

The nutrition scheme is simple and determined by the goal of your training:

• Weight gain - the ratio of BJU is on average 30, 20, 50%, respectively.
• Weight loss - BJU 45, 35, 10%, respectively.
• Weight maintenance - BJU 30, 30, 40%.

Do I need to drink gainers, proteins?

The organisms of a man and a woman differ slightly from each other, from the point of view that the regulation of physiological processes is carried out due to the same hormones, the opposite sex has nothing new and unique in biochemical terms.

Why not take sports supplements? Girls also need amino acids, vitamins, proteins, unsaturated fatty acids. They just need something to compensate for the loads received in training.

In a variety of life situations, many girls feel the need not so much to create a pumped-up sculptural figure that would delight men, but to strengthen their muscles to successfully perform household activities. For example, an office worker needs to keep her posture stable, and some time after giving birth, it becomes difficult for a young mother to get her baby out of the cradle. To restore the ability of muscles to successfully withstand standard physical activity, the functional training of the training program for women will help.

Functional training is called a training session, which has as its goal the training of the simplest motor movements, the education of physical qualities, and the improvement of the physique.

These workouts should match your fitness level. In addition, before starting a training session, you should always consult with your doctor. Forcing physical activity is not worth it, as this can lead to bad consequences.

Initially, these training sessions were used only by professional athletes. A couple of years ago, they began to be actively introduced into the program of fitness clubs.

The forerunner of this training was Pilates. It was proposed to carry out the standard twisting of the press slowly, as a result of which the stabilizer muscles, which are responsible for posture, were activated. From such a non-standard physical activity, experienced bodybuilders at first are exhausted.

The meaning of training is to work out the body movements necessary in standard life: sit down at a table or in an armchair, jump over puddles, lift and hold weights in your hands, etc. This helps to improve the strength of the muscles involved in the implementation of these body movements. Simulators allow you to perform body movements not along a fixed trajectory, as on standard equipment, but along a free one. As a result, the muscles move and function as they do in life. Such exercises are highly effective. The main feature is that when performing functional physical exercises, all muscle groups without exception are activated, including deep ones, which are responsible for the stability of our body movements. This training provides an opportunity to successfully develop all the basic physical qualities. Functional training allows you to achieve a harmonious development of the whole body.

The proposed trainings are so highly effective that they were included in the special physical training program for military personnel. But this does not mean that it cannot be performed by girls in the gym or at home.

Training programs for beginners

If you have never played sports before and do not have good physical fitness, then it is better to start with small loads. For beginners, there are two ways: first, add some feasible exercises from the program to your standard training regimen, or, together with a professional trainer, create an individual scheme of targeted training sessions. But you should not do all the exercises, including those that are difficult for you.

Those who move little and lead a sedentary lifestyle must first learn how to use all kinds of weighting agents. Thanks to this, you will be able to accumulate enough strength for a productive targeted training in the gym without the risk of muscle injury. In addition, these exercises will teach you how to perform complex work, including with your own mass for better resistance. Beginners suffering from cardiovascular ailments or chronic back pain should first obtain the approval of a specialist for these classes.

Functional training for beginners

The famous American physiologist D. Matthews advises starting with five basic physical exercises for beginner girls. These exercises are perfect for both the gym and at home.

In the future, do the same, putting forward the right leg. For each side, 0.5 minutes is done.

At home, this training can be done by anyone, even those who have never played sports before. Having mastered the program for beginners, you can move on to a more serious program. These exercises can also be performed both in the gym and at home.

Advanced Program

This training program for girls is designed for ladies with a high or minimal level of training. Based on the sports form, you can do 1, 3 or more cycles of exercises.

1. "Leaning Tower of Pisa". Stand straight with your feet shoulder-width apart, extend your arms out to your sides and keep them parallel to the floor. Tighten your buttocks and lift your right knee up to your navel, until a right angle is formed from your thigh and torso. Slowly turn the body, lean forward to the hip and reach the left leg with the right palm. Leaning forward, straighten your right leg forward and take it behind the thigh. Freeze for 3-4 seconds and return to the previous position, while raising your right leg and bending it at the knee. After 0.5 minutes, switch to the left, repeating the same.
2. Olympic jumping. Spread your legs apart, arms to the sides, stand straight. Bend your right knee and turn it back, and then to the side, then turn it forward. Without pause, jump up on your left foot. Touch the floor with your right foot and quickly change it to your left, then repeat the exercise.
3. Chop squats. Stand straight with your hands with clasped fingers stretched over your head, and put your feet together. Tighten your body and jump up sharply. Lowering into a wide squat, try to position your hips parallel to the floor, while doing chopping swings with your hands from your right knee. Return to the original position and do the same with the other side.
4. Lifts from the universal bar. Get into a standard push-up position. Tighten your torso and lift your limbs, keeping them parallel to the floor. Raise and lower them for 0.5 minutes, then do the same with the other hand.
5. Ups. Lie on your back, stretch your legs, point your left hand to the side with your palm to the floor, and pull your right hand up. Pull your ankles up to your buttocks and push off the floor. As you move towards the ceiling, plant your left hand and heels on the floor to stand straight with your right arm straight above your head. Return to the previous position and repeat the same mirror.
6. Walking on hands. Stand with your hands at your sides, put your feet shoulder-width apart. Squat down. Rest your feet and palms on the floor. Start walking with your hands, keeping your body in the position for standard push-ups. Pause, then return to the starting position. Do this for 0.5 to one minute.
7. Wimbledon. With your right leg bent at the knee, lunge forward. Lower the left knee down closer to the floor surface, but without touching it. Keep your hands in front of you and, straining your buttocks, jump to the left, then to the right, without stopping.

The functional training of this training program for women will strengthen all muscle groups, which will allow you to easily cope with all the physical activities of life.

Most of the exercises presented in the review are optimal for women and can be performed at home. With the help of these exercises, you can achieve the desired results in losing weight, remove excess fat from the abdomen, strengthen your back, get beautiful hips and elastic buttocks and achieve a slender and harmonious figure in general.
All that is needed for this is albeit not too long, but constant classes. Even half an hour of exercise a day will help to achieve good results.

30 top fitness exercises for women

Warm-up exercises

The main purpose of the warm-up is to gradually increase body temperature and warm up muscles that are in a state of inactivity.

Jumping with arm swings and leg extension

This is one of the most basic and fundamental exercises in gymnastics.

Its implementation is simple, but it is also incredibly healthy. Exercise burns an incredible number of calories, warms up the body perfectly, stimulates the heart muscle and makes you stronger.

Feet shoulder-width apart, back straight, arms down. Next, bend your knees a little and make a small jump up.
While jumping, spread your legs wide. At the same time, raise your arms wide apart and bring them together above your head. When landing - legs apart, hands on top.
Then, jump up again and return to the starting position.

Running in place with knees high

Excellent workout for legs and hips.

Burns fat and improves lower body flexibility.

During classes, you should adhere to the usual running pace. Raise your legs to parallel with the floor. You can only breathe through your nose.
Running is recommended to be carried out with short-term slowdowns or accelerations of movement.

Full body exercises

Recently, most girls want to have not just a wasp waist and thin, slender legs, like a model, but a sculpted body and an athletic figure. Relief training is becoming more and more popular and in demand among the fair sex.

Straight arm plank

The plank exercise is considered one of the most effective exercises for pumping the abdominal muscles and most other muscles.

It is unique in that it works out several different muscle groups at the same time without devices and simulators. These are the muscles of the press, shoulder girdle, arms, back, legs, buttocks. It also increases the endurance of the whole organism, helps to lose weight due to the acceleration of metabolism, and even improves the psycho-emotional state.

Exercise technique:
Take an emphasis lying down. From this position, rise in such a way that you rely only on your palms and toes.
The hands should be exactly under the shoulders. Do not bend your legs, keep them straight. The back position is absolutely straight. The shoulder blades are down.
Do not round your back or stick out your tailbone. The gaze is directed forward. The press must be kept at maximum tension and not relaxed until the end of the plank.
Feet can be placed together, or can be parted to shoulder width. The wider the feet are, the easier it is to perform the exercise, but at the same time you will reduce the efficiency of the muscles.
Breathing is calm and continuous.

side plank

The side blank is a more advanced variation of the basic version of the exercise.

The difficulty lies in balancing on two, maximum three points of support. On the first attempt, this technique is not done and it is difficult to stay in this position. If it works out, after a couple of weeks you can observe a toned figure and a decrease in “reserves” of fat.
The essence of the side plank is alternately balancing each side above the floor, leaning on the palm or elbow and the outer part of the foot. This hang-up engages and trains more muscles than a regular plank. The result is more intense calorie burning and muscle training.

Exercise technique:
Lie on your side, on the mat, straighten your legs to be comfortable. For greater comfort, place your elbow under your shoulder and place your palm perpendicular to your body.
Rise up on your elbow, make sure you are comfortable and your shoulder and elbow are in a straight vertical line. The elbow set aside does not fit. This must be done in order for you to feel stable. The legs are extended in a straight line and lie on top of each other.
Now lift your feet forward. You can put the second hand, which is on top, on your side, rest against your waist, put it behind your head or lift it up.
Take your eyes off your feet and look straight ahead. You can’t lower your head, it will be difficult to breathe and perform the exercise.
Breathe into your belly, slowly and deeply. On the next breath, lift your buttocks off the mat. Keep balance on the elbow and side of the foot. To do this, you need to tighten the muscles of the body, buttocks and legs.
To avoid loosening of the body, the muscles must be kept tense and imagine that there is a stick (rope, thread, wire) from the heels to the head and you need to keep it even with your body.
During the execution of the bar, you should feel how tense the body is. “Hanging” of the body does not occur due to raising the buttocks alone. It is necessary, tensing the muscles, to raise and hold the body on two points of support.
If it is difficult to perform the exercise with straight legs lying on top of each other, you can move one leg slightly forward or bend the lower leg at the knee. Be sure to breathe evenly and deeply.
The entrance to the bar occurs on inspiration. Be sure to record the time spent in a static pose.
The minimum time that can be considered a workout is 15 seconds, the maximum is 90. If desired, the time spent in this position can be increased.

burpee

The legendary crossfit exercise that does not leave anyone indifferent.

He is either adored or hated with all his heart.
Burpee is an exercise that combines several consecutive movements, such as squatting, lying down and jumping. Its peculiarity lies in the fact that in 1 cycle of its implementation, the athlete works out the maximum number of muscle groups of the body, using almost all the main ones. But the leg muscles undoubtedly receive the key load.
Burpees are a multi-joint exercise that engages the knees, shoulders, elbows, wrists, and feet. And everyone is quite active.

Exercise technique:
Starting position - standing. Then we sit down on the cards, rest our hands on the floor in front of us - hands shoulder-width apart (strictly!).
Then we recline our legs back and take the position of emphasis lying on our hands.
We do push-ups in such a way as to touch the floor with the chest and hips.
Quickly move back to the handstand position.
And also quickly move to position number 5. With one small jump of the legs, we return to the starting position. In fact, 4-5 steps is one movement.
And the finishing touch is a vertical jump and a clap overhead. (Note: Be sure to be completely upright and clap straight over your head.)
You can not slouch - the back should be straight.

Pushups

Push-ups are one of the most effective and common functional exercises among athletes.

Considering what muscles work when pushing up from the floor, it is fair to say that this exercise not only strengthens the elbow ligaments, tendons, loads the chest and triceps.
Regular push-ups burn a large amount of calories, which makes the exercise a good helper in losing weight.
Due to push-ups, metabolism improves, and the process of lipolysis (fat burning) proceeds much faster. Local load on the chest and triceps will visually improve the muscle relief and “tighten” these places, which is especially important for women during the recovery period after childbirth and breastfeeding. Regular push-ups will help to remove excess accumulated adipose tissue and get rid of cellulite on the arms, which will only emphasize the athletic shape.

Exercise technique:
Take an emphasis lying down. It is important to keep the whole body straight and taut like a string, only then the exercise will be performed technically correctly. The shoulders should be slightly above the level of the pelvis, in no case vice versa.
Statically tighten your abdominal muscles to make it easier for you to control the position of the body. Place your palms at shoulder level parallel to each other, do not bring them forward or backward. The optimal setting of the hands is at the level of the width of the shoulders or slightly wider.
Elbows look strictly back. Do not place them to the sides - this position is extremely traumatic for the elbow joints and ligaments. The gaze should not be directed straight down or straight ahead. Position your head in a comfortable position without rounding your cervical spine.
Begin to slowly lower yourself down, bending your elbows and at the same time inhaling. Remember to keep your back straight. Go down until a right angle is formed between the biceps and forearm.
Then straighten your elbows, exhaling, and return to the starting position.

Run

Running is one of the most popular types among all sports disciplines.

Running is not only for amateurs who want to get in shape and stay healthy, but also for professionals.
There are many benefits to your health and life in general by running. Only with the right running technique, breathing, moderate heart rate, you can benefit from training, otherwise, no less harm can be done.
The main load when running falls on the muscles of the lower leg (soleus, calf), thigh muscles - the quadriceps and biceps muscles, as well as the gluteal muscles. But you can’t judge running only by the movement of the legs, the rest of the muscles also receive sufficient load.
Thanks to the simultaneous movement of the arms while running, the muscles of the torso, abdominals, muscles of the back and arms are also constantly in tension. Therefore, running affects even the smallest muscles of the body, strengthens not only the legs, but also brings the whole body into tone.

Exercise technique:
When running, it is important to keep the axis of the spine in a natural position - you can not take the pelvis back, performing a strong tilt, or push the pelvis forward, tilting the body back. Both positions will slow down the speed and negatively affect the joints and spine.
The foot must be in full contact with the ground or track. Land on the center of your foot, not your heel or toe.
Move your arms at the same time as your legs move, your arms help you accelerate better and make your torso muscles work.
Don't hold your breath and don't breathe too fast. Inhale through your nose and exhale through your mouth, slowly releasing the air. Try to inhale when the right foot touches the floor, this will avoid internal pressure on the organs, and eliminate pain in the side.
The feet should be in a position parallel to each other, not withdrawing inward or apart.

Press exercises

To get a well-defined relief on the stomach, you will need to follow a strict diet. But in any case, it is the training on the press that can make your stomach flat and toned.

Vacuum

Vacuum is one of the most effective exercises for toning the abdominal muscles.

The effect is achieved by alternating contraction and relaxation of the transverse abdominis muscle in combination with a controlled breathing pattern.
If you perform a vacuum of the abdomen in accordance with all the rules, you can significantly reduce unwanted waist size within a month or two of constant training.
Exercise "vacuum" is, first of all, the work of the transverse muscle (which is considered the most capricious and lazy abdominal muscle), which is obliged to support the internal organs of the abdominal cavity and the spine.
It is transverse not only in name, but also in character: practically none of the exercises for the press affects it so tonic as the performance of the "vacuum".

Exercise technique:
take a starting position (standing straight or lying on your back);
take a deep breath, gaining the maximum amount of air into the lungs;
while exhaling, draw in the stomach, trying, as it were, to “glue” its front wall to the back; hold this position for 10-15 seconds (at the initial stages);
return to starting position.

Raising the legs off the floor

A universal remedy for maintaining the tone of the abdominal muscles in any circumstances

Doing leg raises while lying on the floor is an easier version of hanging leg raises. The exercise can be easily done at home. This does not require any additional devices.
What are lying leg raises used for: to strengthen the abdominal muscles, especially their lower part, at any level of physical fitness; to increase the strength of the abdominal press and its endurance, as an element of morning exercises for children and adults.
Exercise has a therapeutic effect on the body. In particular, it is used as an element in the prevention of osteochondrosis and intervertebral hernia, and is also suitable for rehabilitation after abdominal operations on the peritoneum.

Exercise technique:
Starting position: lying on your back, on the floor.
Raising your head is not recommended, as this makes the exercise easier. Legs together. We start raising both legs to an angle of 45-60 degrees, maintain a pause of 1-2 seconds in the raised state and lower it back.
There are two options for this exercise:
1) lowering the heels to the floor. This is easier to do, since when you touch the floor, your press is resting.
2) without lowering your heels to a horizontal surface, leaving 1-2 cm to it. This is the most effective version of the exercise, which keeps your abs in tension all the time.

Twisting

The crunch is one of the most effective abdominal exercises.

By doing it, you can pump up beautiful cubes or simply strengthen and tighten your stomach.
What muscles work: the rectus abdominis, primarily the upper part of the rectus muscle.
Difficulty of execution: medium, the exercise is suitable for beginners.
The twist is done by rounding the back, not by "bringing" the shoulders to the knees with strong hip flexion. When performing the exercise, round the spine, and move your shoulders forward.

Exercise technique:
lie on the floor or on an incline bench;
leave your legs straight or bend at the knees;
gently bend the body, lifting your shoulders off the floor; straighten up,
returning to its original position.

Reverse crunches

Reverse crunches or crunches are one of the most effective lower abs exercises.

This exercise is no less effective. It is designed for the lower region of the abdominal muscles. Perform it in the opposite way - the press is worked out by lifting the legs, not the body. This exercise can be done lying on the floor or on a bench.
With a similar nature of the movement, namely, when we begin to twist from the lower body to the upper, the lower region of the rectus abdominis is better included in the work. Thus, we give the press a load from a slightly different angle. The same muscle works, but in a different way, which has a good effect on the effectiveness of the exercise. Training the abs from different angles allows you to make it strong and get the desired cubes, if you also work on burning fat.
As a result of regular exercise, you will ensure the active development of the press. The stomach will tighten, over time you will be able to find the desired relief.
In addition, the exercise is good because the load on the lower back during its implementation is much less than with classic twists.
Also, when performed correctly, reverse twisting has a beneficial effect on posture.

Exercise technique:
First, lie on your back, lift your legs and bend them at the knees. Now you need to lift your legs, while bringing them closer to the body (your knees should move towards your chest), and also folding your buttocks.
When you reach the point of peak muscle contraction, stop for a second and return your body to its original position by slowly lowering your legs. But don't put them on the floor. During the entire approach, they should be on weight - this is important for high-quality muscle development.
The positive phase of the exercise is done on exhalation, and the negative phase on inspiration, but at the same time, exhalation should be performed only at the point of peak contraction. That is, while performing the main movement, we gradually hold our breath.
The optimal number of repetitions of the exercise is 10-25.

Side crunches

Diagonal twists or side crunches are one of the most effective exercises for pumping the oblique abdominal muscles.

Exercise technique:
We take the starting position on the mat: lying on your back, bend your knees and turn them slightly to the side (opposite to the side whose muscles you will train).
If you work out the muscles on the left, then the legs are turned to the right. Place one hand behind your head, and place the other on your stomach (you can use it to control the contraction of the press) or next to the body.
We exhale and pull the right elbow to the right knee, linger for a few seconds and take the starting position while inhaling.
We repeat 12-15 times in three sets.

Exercises for the buttocks and thighs

The buttocks area is often a zone of "attack" of body fat. This is because this part of the body, as a rule, is least exposed to physical stress. For this reason, the lymph flow is disturbed, fat deposits appear, which can be dealt with only by using several methods at once in combination.

Classic deadlift

The deadlift is one of the most common exercises among all sports disciplines.

This exercise is excellent for gaining muscle mass, increasing strength, since here we can work with serious weights, while engaging almost all muscle groups of our body.

Exercise technique:
With the classic deadlift, we take the bar at shoulder width, the legs are a little narrower, the feet are parallel to each other.
The bar of the bar is as close to the shins as possible, so it is recommended to use leggings when performing deadlifts. The shoulder blades and shoulders are laid back a little.
The movement begins with the movement of the legs - the bar must be “torn off” by the effort of the quadriceps and buttocks.
When the bar has passed 20-30% of the amplitude, you need to start moving with your back, fully straighten in the lower back and fix in the final position.
You can use dumbbells instead of a barbell.

Squats

Squats are an effective way to tighten your buttocks and tidy up your legs.

The hips and buttocks are one of the most problematic areas of the female body, because it is in these areas that the fat layer is deposited in the first place.
Benefits of squats:
strengthen the muscles of the thighs, the cortex;
improve posture;
build muscle mass (when using additional weights);
involve most of the muscles of the lower body;
create the necessary load on the cardiovascular system;
increase the endurance of the body;
improve coordination of movements.

Exercise technique:
Set your feet shoulder-width apart and lower yourself as low as possible.
Make sure that the knees do not go beyond the line of the socks, and the back remains absolutely straight.
Repeat the exercise 10 times. Thus, you give a load to all the muscles of the legs and buttocks.

Lunges

Lunges are considered one of the most effective and beneficial exercises for pumping the gluteal muscles.

This is a classic exercise for the muscles of the legs and buttocks, which is used in strength, aerobic and interval training.

Exercise technique:
During the entire lunge cycle, you should keep your upper body upright: back straight, shoulder blades together, stomach tucked in, shoulders down. The gaze is directed forward.
The front and back legs should be bent so that the thighs and lower legs form a right angle. Also, a right angle should be between your body and the thigh of your front leg.
The thigh of the front leg in the lunge should be parallel to the floor, the knee does not go beyond the toe. The knee of the back leg is a few centimeters from the floor, but does not touch it.
The step forward during the lunge should be wide enough and amplitude. Narrow stride lunges put more strain on the quads, while wide stride lunges put more pressure on the glutes.
It is important to distribute the weight evenly between the two feet, shifting the weight a little more to the front foot. To maintain balance, turn the toe of the front foot slightly inward. When returning to the starting position, push off the floor with your heels.
Engage your glutes and hamstrings while lunging. They should be tense, you should feel a stretch in the gluteal muscle. To do this, you can slightly bend the lower back.
It is better to perform lunges first on one leg, then on the other. There is an option to alternately perform lunges, but this is technically more difficult and reduces the load on the gluteal muscle.
Stay focused throughout all stages of the exercise to maintain balance and avoid injury.

Glute Bridge

Thanks to the gluteal bridge, not only the shape and size, but also the strength of the gluteal muscles changes.

It is a buttock lift that is performed from a prone position. You should not set yourself up in advance that, due to the presence of the word "bridge", this exercise requires excessive flexibility and plasticity. This is wrong. It is quite simple and easy, can be done at any level of sports training.
Exercise technique:
Starting position - lying on your back, emphasis on bent legs, arms are along the body, the lower back is firmly pressed to the floor; Position of action - on a deep exhalation, the pelvic region and the back rush up until the body takes the position of an even stretched string. At the same time, the lower back should be slightly tucked so as not to overload it. At the highest point, we squeeze the buttocks as much as possible; Return position - while inhaling, without ceasing to compress the gluteal muscles, we return to the lowest point.

hyperextension

Hyperextension is one of the basic exercises for strengthening the back muscles.

This exercise is a strength exercise. To provide support to the body, it must be performed on a Roman chair. The correct technique for performing hyperextension allows you to strengthen the buttocks, muscles of the core and lower back.
The advantage of hyperextension is that it can be performed by both advanced and novice athletes. The main thing is to master the correct execution technique, which will allow you to get the most out of the exercise.
Exercise technique:
They lie face down on the bench, and the legs in the area of ​​\u200b\u200bthe shins are fixed on special platforms.
The body is straightened, crossing the arms in front of the chest, thereby taking the starting position.
The back is kept straight and exhaled, slowly lowering down to the maximum possible.
The lowering of the body should fall on the inhalation of air, so that both the dorsal lower and the biceps of the thigh muscles are stretched.
They begin to rise up, exhaling. It should be clearly felt how all the muscle groups to which the exercise is directed are reduced.

Pulling the leg back with an emphasis on the hands

This is one of the best exercises that targets the gluteal muscles.

If you want to get rid of cellulite, then this exercise is for you.
Exercise can do wonders for your thigh and lower back muscles. This exercise is also called the hip extension on the floor. You don't need any special equipment to perform this exercise.

Exercise technique:
Get on all fours, emphasis on hands and knees, for convenience, you can use a fitness mat.
Hands are at shoulder level, below them. Knees and hips are straight. The torso, as well as the head, are located directly.
Start lifting your right leg, keeping the angle at the knee, until the thigh is parallel to the floor. In this case, the leg should be directed towards the ceiling.
Try to take your leg back as much as possible, the upper body and the press do not strain.
Lower your leg to the starting position, then repeat the same with your left leg.
Do at least 8 reps with each leg

Leading the leg to the side with an emphasis on the hands

The easiest exercise to work out the buttocks and the outer thigh at the same time.

It is a variation of the classic bent leg back swing.

Exercise technique:
Get down on the floor (mat) and take an emphasis on your elbows and knees: knees under the hips, and palms a little further than shoulder level.
Maintain a natural arch in your lower back.
The gaze is directed downward in front of you.
Bend your left leg at the knee to an angle of 90 degrees and pull the sock towards you.
Take your left leg to the side, and then return it to its original position, make sure that the back is as motionless as possible
Similarly, the exercise is performed for the right leg.
Perform the required number of times (for two legs)

Back exercises

Back training is a fundamental factor in the further and development of the growth of the athlete's muscles. The back corset is involved in almost all basic exercises, and in terms of size, this muscle group takes second place, second only to the legs.

Breeding dumbbells sitting in an incline

An effective exercise for high-quality study of the back muscles

Incline dumbbell raises allow you to work out the muscle much better, because, when working with free weight, more muscle fibers are turned on, and energy costs increase. This version of the swings is performed while sitting, while lying on the hips with the stomach, this helps to concentrate more on the movement of the hands. The emphasis will help not to think about the position of the spine, but you should not forget about the quality of the technique at all.

Exercise technique:
Sit on the edge of the bench, hold small dumbbells in your hands, lie with your stomach on your hips. Hands hang freely above the floor, elbows are slightly bent and turned to the sides.
Exhalation: we perform reverse dilutions of dumbbells through the sides, without lifting the body, the position of the body does not change.
Inhale: Slower than the swing up, lower the dumbbells down.
Perform 8-12 times, the lower the weight of the load, the more repetitions. Total 3-4 sets with a rest of 1-2 minutes.

Bent over arms with dumbbells

The exercise as a whole strengthens most of the back muscles very well.

Leaning back with dumbbells is designed to develop the latissimus dorsi, trapezius muscles, triceps, and rear deltoid muscle bundles.

Exercise technique:
Prepare dumbbells of the desired weight. Stand next to them, lean forward and take the dumbbells in your hands, maintaining the tilt position. The back is straight, parallel to the floor, the lower back is arched.
Legs about 10-20 cm wide, slightly bent at the knees.
Push your arms back vigorously, keeping your arms slightly bent at the elbows. Bring your shoulder blades together and feel the contraction of the trapezius and latissimus dorsi. Hold for a moment in the highest position and slowly return the dumbbells back to the starting position.
Repeat as many times as needed.
Exhale as you move your arms back, inhale as you lower your arms.

Superman

A simple but extremely effective exercise for the back muscles, especially in the lower part, including the buttocks.

Strong elastic buttocks are the dream of every woman, and the superman exercise actively contributes to its realization.
Here are involved: the extensor muscles of the spine; muscles of the back of the thigh (biceps, gluteus maximus, semitendinosus and semimembranosus). This is also a great exercise for the press, because during its implementation you have to balance on your stomach, which strengthens its muscles, and therefore the "superman" should be included in training programs for weight loss.

Exercise technique:
Starting position: lying on your stomach, stretch your arms forward with your palms on the floor; raise your head slightly.
Legs and top of the body, starting from chest level, tear off the floor and lift as high as possible.
At the same time, the arms are extended forward and parallel to the floor, the whole body is tense, stretched and balanced on the stomach.
The pose should commemorate the flying superman. Hold this position for at least 2-3 seconds, and then slowly return to the starting position.
Perform three sets of 30 repetitions to provide intensive work on the target muscles.

Hand exercises

It is possible to form a beautiful line of arms and elastic muscles with the help of a special set of exercises aimed at the forearms. It is this area that is problematic for many women. Fat deposits are deposited in this area, and the skin may also sag due to muscle weakness. Strength training will give results in two months. The muscles will become stronger, their relief will be outlined.

Biceps curl with dumbbells

The main exercise for training the biceps of the hands.

By doing this exercise, you work the biceps brachii (biceps) in isolation, with the bulk of the load on the upper part of the biceps, which gives the biceps a more peak shape.
The stabilizers in this exercise are the forearms, anterior bundles of the deltoid muscles, brachialis, brachiradilais and wrist flexors.

Exercise technique:
Starting position: standing shoulder-width apart, back straight, looking in front of you, holding dumbbells in your hands, palms turned forward.
Raise the dumbbells up to the level of the shoulder girdle, exhale. Keep your elbows in one point.
Lower the dumbbells to the starting position, inhale.

Dumbbell row to the chin

A simple but very effective exercise for training triceps

It is aimed primarily at the triceps: the part of the forearm where fat is deposited, as well as the area where the skin can sag. It also perfectly tightens the back and all the muscles of the shoulder girdle.

Exercise technique:
hold dumbbells with palms inward in the area of ​​\u200b\u200bthe front of the thigh;
pull the dumbbells to the chin, bending the elbows.

Bending the arms behind the head

Exercise for the formation of the muscular relief of the forearms and the inner part of the hands.

Designed to work target muscles.

Exercise technique:
working with one dumbbell. We take it with both hands and lift it up;
we pull our arms up, the body forms a straight line, the maximum point of which should be a dumbbell;
bending the elbows, we start the dumbbell back as much as possible;
movement only in the elbow joint, the shoulders do not move.

Stretching exercises

A very important component of any workout are exercises aimed at increasing the elasticity of muscles and ligaments. Daily stretching has a beneficial effect on flexibility, ease of movement, and helps relieve tension from the joints.

Deep lunge

The main exercise for stretching the front of the thigh.

Strong stretch:
hamstrings;
buttocks
Moderate stretch:
Quadriceps

Exercise technique:
Take a deep lunge forward.
The back leg should be straight.
Move the body forward, and rest your hands on the floor on both sides of the front leg.
The leg laid back is bent so as to reach the floor with the knee.
Reach forward, resting on your knee, you will feel how the quadriceps of this leg is stretched.
Now repeat with the other leg.

Fold

The "fold" is included in both men's and women's fitness workouts to strengthen the abdominal muscles and increase body flexibility.

Depending on what kind of goal you need to achieve in the first place, the execution technique also varies.
With the help of the “Fold”, the muscles and ligaments located on the back of the thighs, back and buttocks are stretched.

Exercise technique:
Sit on the floor, stretching the lower limbs brought together.
The back should be kept straight, and the top of the head should be directed upwards.
In this case, the lower back should be slightly bent, and the chest should be straightened.
Inhaling, slowly, without changing the straight position of the back, bend down to the legs.
In this exercise, it is not worth lying down with the body completely on the lower limbs, it is enough just to touch the hips with the stomach.
The palms should be placed on the kneecaps, but you should not help yourself by pressing on the knees with your hands, because in this case the back naturally rounds, which is contrary to the correct “Fold” technique for stretching.
This element of fitness should be performed 8-10 times, trying on the last repetition to stretch the body and arms as far as possible.
Ideally, the chest should not lie on the knees, but further, closer to the shins.

Butterfly

Butterfly is a unique exercise that is also a classic yoga pose called Purna Titali.

It helps to improve the stretching of the legs and hips, normalizes blood circulation in the pelvic area, and also has a beneficial effect on posture.
First of all, the exercise is aimed at developing the muscles of the thighs and increasing their elasticity. It also improves the mobility of the hip joints. In addition, the back muscles are strengthened, the shoulders are opened and the posture is improved.
Butterfly is traditionally considered a female asana, as it helps to relieve the symptoms of PMS and restore the correct functioning of the reproductive system. This effect is achieved by improving blood circulation in the pelvic organs.

Exercise technique:
Sit on the mat, spread your legs apart and bend at the knees.
Connect the feet and move them with your hands to the groin area as close as you can. Try not to tear your knees off the floor, however, it's okay if it doesn't work the first time.
Later on, your body will become more flexible and you will be able to put your knees on the floor with ease. Straighten your back and straighten your shoulders. Stretch your crown up and straighten your spine.
Tilt your head down slightly. Raise your knees off the floor and try to bring them as close as possible.
At the same time, the feet do not come off from each other. You can help yourself with your hands. Hold this position for a few seconds.
Lower your knees to the floor, pressing down on them with your palms if necessary. Lock the position again. Repeat several times.

kitty

The kitty is an exercise that came into the world of fitness and exercise therapy from yoga.

It allows you to safely and effectively affect the entire central part of the body. This has made it a mandatory part of many workout programs.
An important advantage of this classic exercise is its complex effect on the body. It not only relieves pain in the back caused by scoliosis and a sedentary lifestyle, but also supports the work of the respiratory organs, intensively supplying them with oxygen. The cat is recommended for those who suffer from frequent bronchitis and low immunity.

Exercise technique:
Get on the mat on all fours; place your palms firmly on the floor, point your fingers forward; make sure your arms are straight and your legs are bent at right angles.
Now you can start the exercise.
Exhale deeply and twist your pelvis inward while rounding your back and lowering your head. The abdominal muscles in this position are tense, and the back is stretched.
On an inhale, slowly return to the starting position. Inhale again and arch your back in the opposite direction, lifting your head and pelvis up. Now, on the contrary, the back muscles work, and the press relaxes.
The exercise ends with a return to the starting position while inhaling.

Cobra

An effective exercise to strengthen the spine, is used to prevent osteochondrosis and other back diseases.

Regular practice of this exercise brings great benefits:
straightens and strengthens the back muscles;
helps to strengthen the spine and increase its flexibility;
activates the healing process of the whole body;
normalizes the hormonal background of the body;
tightens and strengthens the buttocks;
facilitates the work of the heart and lungs;
stimulates the work of the abdominal organs;

Exercise technique:
We lay down on the floor face down, connect the feet, stretch out the fingers. We put our palms under our shoulders.
With an inhalation, slowly raise the body, keeping the arms bent at the elbows.
We make two slow breathing cycles and with the next breath we raise the body even higher, bending in the lower back and thoracic back.
We straighten our arms, stretch the neck and crown up, directing the chin to the chest.
We do two more breathing cycles, stretch the neck and crown back, increasing the deflection in the thoracic spine.

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious!

Mar 21 2017

Content

When asked what functional training is, trainers answer - a type of fitness aimed at increasing endurance, strengthening muscles and losing weight. The basis for its development was Pilates (stretching and flexibility). The meaning of fitness is to work out the movements that a person needs in everyday life - jumps, squats, bends. Lessons last 20 minutes.

What is functional training

Functional training or functional training is a fitness area that suits a person of any age, with different levels of training and needs. In training, athletes work out movements that help increase strength, endurance, speed, flexibility and coordination. Functional exercises make all muscles work, even the smallest and deepest.

Fitness is based on the principle of gradual inclusion in movement and muscle tension - first one exercise is performed, another is added to it, a long bunch is obtained. In everyday life, and not in the gym, this type of gymnastics can even be understood as climbing stairs, cleaning an apartment, walking with a child in a stroller over uneven terrain.

The benefits of training include:

• increased metabolic rate, rapid fat burning;
• home conditions or a gym are suitable for training;
• sport trains coordination and endurance;
• functional fitness forms a healthy muscle relief;
• constant change of exercises does not allow the body to get used to and reduce efficiency;
• The sport is suitable for all fitness levels, men and women.

Health deviations are considered contraindications for classes:

• acute inflammation, trauma, infectious and chronic heart diseases;
• varicose veins, hemorrhoids;
• increased fragility of bones, lack of calcium.

Functional training for women

An effective result is provided by functional training for women. As a result of the exercise with a load, muscles are tightened, a beautiful body relief is formed, excess fat is removed, and according to reviews, the body's endurance increases. An approximate functional circuit training for girls looks like this (5-6 repetitions of cycles each):

• Monday - pull-ups on the bar in the hall, rowing, burpees, jumping rope, cross-running;
• Tuesday - squats with weight, push-ups;
• Wednesday - high jumps, ring pull-ups, squats, rope climbs, lunges, twists;
• Thursday - standing push-ups, deadlifts, inclines, hyperextensions, running in place, hanging knee raises, crunches
• Friday - push-ups, lifting the pelvis lying down, a corner on the uneven bars and rings.

Functional training for men

Functional training for men helps to achieve muscle development, increase strength and flexibility. As a result of sports, excess fat is burned, endurance and coordination increase. For beginners, the functional fitness program looks like this (gradually the complexity increases):

• Monday - pull-ups on the bar, rowing, burpees, jumping rope, cross-country running;
• Tuesday - squats with a barbell in accelerated mode, push-ups from the uneven bars;
• Wednesday - jumps on a hill, pull-ups on rings, squats, rope climbs, lunges, side twists;
• Thursday - standing push-ups, deadlift, overhead push-ups, hyperextension, kettlebell swings, running in place, hanging knee raises, lying twists;
• Friday - push-ups from the floor, on the rings, again from the floor, on the bars, a corner on the bars and rings.

Strength functional training

Popular is functional-strength training, the exercises of which are performed in alternation. One day includes training with a body weight, the next - with a barbell. Due to such a complex, not only the main muscles are trained, but also stabilizers (deep-lying), which cannot be controlled consciously. For effective results, it is recommended to train 3-4 times a week.

The first workout always takes place with weight, in each approach it is increased in order to achieve maximum muscle performance. Example of a regular program:

• Monday - lifting the barbell, squatting with it, pushing, cardio;
• Wednesday - pull-ups, light bar release, kettlebell swings, sit-ups, push-ups from the uneven bars;
• Friday - cardio training (methods - running, cycling, jump rope).

Basic principles of the functional strength fitness program:

• watch the pulse so that it does not exceed 120-150 beats per minute;
• before starting classes, warm up for five minutes on a treadmill;
• before each exercise, do a warm-up with a light weight;
• End your workout with a 15-minute stretch.

Functional training exercises

There is a wide variety of exercises for functional training. They are similar for men and women, differ only in the number of repetitions. Here are the general exercises:

1. Burpees - Push up off the floor, bring your arms to your chest, jump up and clap your hands over your head.
2. Lunge - stand up straight, take a wide step forward. Return your torso to its original position.
3. Cross-running - running in an accelerated mode with turns.
4. Corner on the training bars - straighten your arms, raise your straight legs parallel to the floor, linger, perform a rotation.