Find out what are the most useful simulators for girls and what exercises you need to focus on in your training program. With the right approach to the use of simulators in the training programs of girls, the results can be just great. You can improve your figure, relieve stress and increase your attractiveness. However, it is worth remembering that you have to spend a lot of time to achieve your goals. At the same time, it is necessary to completely revise your approach to nutrition.
Even if you are not going to play sports professionally, and there are most of these girls, then exercise machines for women can definitely improve your appearance. We will also consider those types of sports equipment that girls should use during their workouts, but first, we should talk about some of the nuances of the training process.
How to organize a workout for girls?
We have already said that you should not count on a quick result. It will take the body from three months to six months only to adapt to physical activity. And only after this period of time it will be possible to notice changes in their appearance. Age is also quite important. The younger the woman, the faster her progress will be. If we talk about simulators for women, then they can be used regardless of age.
Before starting classes, you should determine with the main goal. Strength training can maintain good muscle tone, correct your figure, speed up the lipolysis process, or all of the above. Your training program depends on the choice of the goal, as well as how the simulators for women will be used.
Also, you should be aware that at first you may feel some kind of discomfort. This is due to the fact that the body must adapt to new working conditions. When this happens, you will definitely begin to enjoy your activities, which will increase after the first results appear. It is only important to exercise regularly and you will achieve your goal.
You can start training at the age of 14 and continue at any age. Many women believe that strength training will make them overly muscular, which is not true. Girls will not be able to gain a large muscle mass due to the structure of their hormonal system. It is known that testosterone is the main stimulator of the growth of muscle fibers in the human body. Compared to men, the female body produces this hormone 20 percent less actively. Thus. The hormonal response of the female body to strength training is significantly inferior in strength to the male.
For many girls, the problem of breast size is very relevant. It should be said right away that you will not be able to increase the size of this part of the body through sports. This will require plastic surgery. But by developing your chest muscles, you can improve blood flow to that area of the body and lift your chest slightly.
The most effective exercise machines for women
Let's consider. Which simulators will definitely help you achieve your goals:
- Cardio simulators. This is a fairly large group of sports equipment. As the name suggests, these machines are used for aerobic exercise. The most popular among them are treadmills, orbit tracks (elliptical), steppers, as well as rowing and stationary bicycles.
- Block frame. With the help of this trainer, you will be able to perform pulls from above (triceps) and below (biceps), as well as leg abduction, which perfectly works out the gluteal muscles.
- Traction cable block. Designed to perform various types of rows to strengthen the muscles of the back and biceps.
- Block leg trainer. On it, you can perform leg extensions in a sitting position (quadriceps), as well as in a prone position (back of the thigh).
- Exercise machine for carrying out the reduction (breeding) of the legs. It is used for high-quality study of the inner (very problematic for many girls area) and outer thighs.
- Exercise machine for straight crunches. What girl doesn't dream of having a flat tummy? To do this, you need to work out the muscles of the press, for which, in fact, this type of sports equipment is intended.
- Hyperextension simulators. Allows you to perform hyperextension, strengthening the muscles of the back, as well as lateral crunches, which involve the oblique muscles of the abdomen.
- Smith simulator. It is a versatile piece of equipment that allows you to safely perform a large number of barbell exercises. This can be, for example, squats, bench presses, deadlifts, etc.
- Trainer platform. Another type of versatile sports equipment designed for high-quality workout of the leg muscles. With it, you can significantly improve the appearance of your legs.
- Graviton … Not all girls can perform pull-ups, which, however, often applies to guys. However, you can get similar results using the graviton trainer.
Now we have talked about those simulators for women that will definitely be useful to you. To make your workouts more productive, here are some simple tips:
- Before starting work on the simulator, you should check its technical condition.
- If you are unable to customize any simulator for yourself, then there will certainly be a large number of men in the gym who will be happy to help you with this.
- When performing all movements, special attention should be paid to their technique, and not the number of repetitions.
- Try to always feel the work of the target muscles, which will greatly increase the effectiveness of the exercise.
- Beginners should pay attention to the technique of performing movements by experienced athletes.
How to train girls correctly?
You should have a physical exam before starting to exercise to make sure you can exercise. Remember that you are doing it for your health, it is important not to harm the body. It should be said right away that it is forbidden to play sports for girls who have not reached puberty or who have an unstable menstrual cycle.
Also, do not use strength training during menstruation, as well as a couple of days before it begins. At this time, strong physical activity can lead to negative consequences. If you have sufficient training experience, then you can exercise during menstruation, but you should reduce the load.
All beginners should conduct full body classes for six months, or, more simply, work out the muscles of the whole body in one training day. Then you can start using split programs or continue to pump each session all over the body. It depends on your goals.
Having started exercising on simulators, you should remember about possible pain in the joints and muscles after training. This is a normal phenomenon associated with the adaptation of the body to stress and there is nothing to be afraid of. As a rule, after a couple of days of rest, the pain disappears. If this does not happen, then reduce the load.
How to choose the right trainer for a woman, see this video:
