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Set of exercises in a gym for weight loss

It is unlikely there will be a woman who will be completely happy with the figure. To get rid of excess weight and to have relief muscles it is necessary to apply an integrated approach. One of important components are power loadings. They can be carried out both in house conditions, and in a gym. If you were never engaged earlier, it is better to resort to the help of the specialized trainer. However even it is independently possible to develop an individual set of exercises in a gym for weight loss.

With what to begin trainings

Set of exercises in a gym for weight loss

As well as any activity, sports trainings needs to be begun with statement of the purposes. The person has to imagine precisely, what end result he wishes to reach.

  1. Weight loss. To have the developed muscles it is necessary to get rid of excess weight even if it is swept visually not really up. Any, the even most rolled press, will be imperceptible under a fatty layer. The set of exercises in a gym used for weight loss, differs from what is necessary for "portrayal" of muscles a little. Aerobic loadings are necessary for disposal of excess weight. The number of approaches to exercise machines has to increase thus constantly, however weight thus has to remain at the invariable level.
  2. Work on a relief. In case problems with an excess weight aren't available, it is possible to start the following stage – work on a relief of muscles. For this purpose it is necessary to use, on the contrary, small number of approaches to exercise machines. However weight thus has to increase constantly.

Main mistakes of beginners

For the beginner it is difficult to build the program and to find the rate of occupations in a gym. To receive result it is necessary to conform to some general rules of occupations:

  • It isn't necessary to visit the hall daily. To gain effect, it is necessary to allow to muscles to have a rest. Trainings 2-3 times a week will be optimum.
  • It isn't necessary to repeat the same exercises constantly. Study of muscles requires a variety. Also there has to be an accurate schedule of trainings.
  • You shouldn't be afraid of power exercises. The raising of heavy weight is obligatory part of a training press. Without it it won't be possible to receive necessary result.
  • Volumes of a waist won't decrease from exercise by a press. To receive the tightened tummy, the integrated approach including not only power, but also aerobic loadings is necessary.
  • It isn't necessary to be afraid to drink water during trainings. There is an opinion that any liquid drunk on training instantly is postponed and it is almost impossible to bring her out of an organism then. It far not so. On the contrary, water is necessary to unload and execute bigger quantity of campaigns.

Set of exercises for weight loss

Set of exercises in a gym for weight loss

The set of exercises for weight loss and work on a body relief in a gym for the girl will be optimum in the presence in it the following blocks:

  1. Warm-up. Its duration has to make about 15 minutes. This stage is necessary for preparation of muscles for loadings. For warm-up it is possible to use the following exercises: run (5 minutes); inclinations in different directions (10 repetitions); jumps with knee-bends (15 times).
  2. Kardio — training (aerobic exercises). Time which is allowed for this stage, makes 40 minutes. When performing exercises of this block fatty deposits are actively burned.
  3. Power loadings (training of separate muscles). Duration of study of the block makes about 50 minutes. At this stage power loads of problem groups of muscles are carried out.
  4. Extension. This stage is necessary in order that muscles after work didn't look rolled, and had natural and beautiful contours.

Approximate set of exercises for girls in a gym for weight loss:

Exercise

Number of approaches

Number of repetitions

Monday

Twisting on a floor

2–3

15–20

Leg extention

2–3

12–15

Thirst of the top block for a breast

2–3

12–15

Bending of hands with a bar standing

2–3

15

Data of feet in the exercise machine

2–3

12–15

Thirst of the lower block for a breast

2–3

15–20

Bending of feet lying

2–3

12–15

Wednesday

Lateral twisting

2–3

15–20

Bar press, lying on an inclined bench

2–3

10

Stanovy draft

2

15–20

Butterfly stroke

2–3

12–15

Bending of one foot standing

2–3

12–15

Raising of feet in the exercise machine

2–3

15–20

Friday

Twisting on an inclined bench

2–3

12–15

Push-ups from a bench

2–3

12–15

Extension of hands on the top block

2–3

15

Attacks with dumbbells

2–3

15

Knee-bend of "sumo" with a dumbbell

2–3

12–15

Push-up from a floor

2–3

12–15

Extension of a shin, sitting in the exercise machine

2–3

12–15

Block of aerobic exercises

Set of exercises in a gym for weight loss

Aerobic loadings are for girls of an important component of a set of exercises in a gym who are necessary for weight loss. During performance of such loadings the frequency of breath and a warm rhythm increases, fats start being burned actively.

As an approximate complex of aerobic exercises the following block can be used:

  1. Fast run on a racetrack within 5–7 minutes.
  2. Jumps on a jump rope within 2 minutes.
  3. Exercises on a velosimulator within 2 minutes.
  4. Rotation of a hoop within 2 minutes.

All exercises it will be necessary to execute 2 circles in this sequence. The break between them shouldn't make more than 1 minute.

For a start duration of cardioloadings shouldn't exceed 20 minutes. Each training needs to be added on 1 minute to duration, gradually leading up time till 40 minutes.

Power loadings

Set of exercises in a gym for weight loss

This block is necessary for study of separate muscles. Each set of exercises for girls which is used in a gym for weight loss, is individual. However there are certain blocks which will help to build the program. As approximate it is possible to use the following complexes.

Complex No. 1

  1. Twisting on a floor. They need to be carried out till 15-20 times;
  2. The exercises directed on draft of the top block. Number of repetitions of 12-15 times;
  3. Leg extention. It is necessary to execute 12-15 repetitions;
  4. Occupations on the exercise machine with data of feet. Number of repetitions 12-15;
  5. The exercises directed on draft of the lower block. Number of repetitions 15-20;
  6. Bend of feet in a prone position. Number of repetitions 12-15;

Complex No. 2

  1. Lateral twisting (15-20 times);
  2. Bar raising from a prone position on a bench under an inclination (10 times);
  3. Butterfly stroke exercise machine (12-15 times);
  4. Stanovy draft (12-15 times);
  5. Raising of feet on the exercise machine (15-20 repetitions);

Cool video set of exercises in a gym for weight loss from the trainer

To receive a beautiful body it is necessary to be engaged according to strictly certain program. All exercises are directed on various result, in this regard have to be built in accurate sequence. It is also necessary to observe the general recommendations concerning trainings in a gym.