Find out how you can organize strength training at home without special equipment from the gym. When it comes to strength training for girls, this should be understood as weight loss. If a woman does not play sports professionally, the same bodybuilding, then it is to accelerate the process of lipolysis that she needs to gain muscle mass. Immediately we hasten to calm all the girls, you will not be able to gain big muscles without using AAS. This is due to the low content of testosterone in the female body.
But by gaining muscle, you can shed fat and get your body in shape. This is what every woman dreams of. Of course, it is best to visit the hall for this. However, if you do not have this opportunity, then you can easily study at home. Now we will talk about how home strength training should be organized.
First of all, you need sports equipment. Among these should be called dumbbells (weight from 4 to 5 kilos), a weight of 8 kilos and a sandbag weighing ten kilograms. If you have at least one of the aforementioned shells, then your classes will definitely be effective.
How to organize home strength training?
Girls can train the whole body in one lesson at once, or use a split program, training several muscle groups at a time. We must say right away that if you have not been involved in sports before, then you should stop at training all muscle groups in one lesson. Today we will offer you one version of home strength training, which is designed for three sessions a week.
1 day of training
This day is dedicated to working on the muscles of the abdomen, middle back, arms, chest and legs. Here is a list of the exercises you should be doing.
- Squats - performed in three sets with 10-15 repetitions each. Hold the dumbbells in extended arms at the bottom of the body. The back should be straight, which is very important. Start squatting, pulling your pelvis back and at the same time it is important that the knee joints do not go beyond the level of the socks.
- Push ups - do 3 sets of 10 reps. Beginners can be advised to do push-ups, taking emphasis on the knee joints.
- Plank followed by leg curl - performed in those sets with 20 repetitions each. Get into a prone position as you would for a push-up. Begin to bend your leg at the knee joint and pull it towards the abdomen. Perform on each leg in turn.
- Bending the arms in an inclined position - 3 sets of 10 reps. Pick up dumbbells with your palms facing outward. Begin to bend your arm, lifting the shells to your shoulder joints. In this case, the elbow joints must remain motionless.
- Lunges - three sets of 20 repetitions. Holding the dumbbells in straightened arms, take a wide step forward with one leg while bending the knee joint with the other. Repeat on the other leg.
- Belt Pull in an inclined position - 3 sets of 10 repetitions. Bend your knees slightly and tilt your torso at a 45-degree angle. The back should be straight, and the arms with the dumbbells should be down. Bending the elbow joints, lift the shells to the belt.
2nd day of training
This day of home strength training focuses on strengthening the muscles in your abdomen, upper back, and hamstrings.
- Deadlift - three sets of 10 repetitions. Dumbbells are placed on the hips with arms extended. Keeping your back straight, tilt your body forward and the shells should move along your legs. When the dumbbells reach the middle of the lower leg, lift the body.
- Superman - three sets of 10 repetitions. Lie on your stomach and stretch your arms and legs. Start lifting your limbs off the ground.
- Extension of the arms in a standing position - three sets of 30 reps. Take a standing position and lower your arms with dumbbells down. Start lifting the shells up, keeping your back straight, while the elbow joints should remain motionless.
3rd day of training
This home strength workout focuses on strengthening the muscles in the shoulder girdle, glutes, lower leg, and abdomen:
- Raising the pelvis - three sets of 15 reps. Lie on your back and bend your knee joints. Dumbbells are placed on the hips. Begin to lift the pelvis, pausing at the upper end position of the movement path.
- Bench press - three sets of 10 repetitions. Hands with dumbbells clamped in them are in the area of the shoulder joints. Bend your knees slightly and keep your back straight. Begin to straighten your arms up.
- Rise on toes - three sets of 20 repetitions. Holding the dumbbells in the lowered hands, rise on your toes.
- Negative push-ups (bench press) - three sets of 10 repetitions. Lie on your stomach and rest your palms on the ground at the level of your shoulder joints. Pushing off with your arms, raise your straightened body until your arms are completely straight.
- Bike - three sets of 20 repetitions. This movement should be familiar to you from physical education at school and we will not focus on it.
Learn more about how to train at home in this video:
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