Three Essential Workout Plans For Women At The Gym

If you love going to gym, no doubt you could be more popular for that course now. Gym offers you great support, loads of exercise as well as change of staging from home workouts to newer environments. Some of the women gym workout plans are wittingly aimed at quelling boredom. However, fitness and workout experts have settled that not all machines in the gym are fit to use, unless you are a newbie. Everyone go to the gym with a purpose and if you happen to meet a professional instructor, the following workout plans for women at the gym cannot miss in your routine.

Ball Cable Fly

Load both sides of the cable crossover machine with 10-20 pounds. Adjust both pulleys to their lowermost spots then attach each one with a handle. Put the stability ball in between the pulleys, and then hold each handle in hand while lying with your shoulder blades at the middle of the ball. Stretch your arms at the level of shoulder outwards to the sides and the elbows bent somewhat and palms facing up the ceiling. Raise your hips to allow the body to make a line from knees to head. This gym workout plan for women is effective for shoulders arms and biceps.

Suspended Supine Row

Anchor a TRX Suspension Trainer or the War Machine to a solid strong object above appending handles at a waist’s height then have the releases locked. Grab each handle on different hand, spread your arms then walk feet frontward to allow the body align from head down to the heels while hands placed over the chest and palms opposite one another.  Bend your elbows right back, and draw the hands towards the chest, then extend your arms to the initial spot.

Lat Pull Down

Attach a lengthy bar to the cable add-on and hold on to it with both of your hands placed 1-2 inches apart from the center of the bar and palms facing front. Gently lean back with your hands straight, chest lifted and abs in full engagement then begin pulling the bar to your chest. Hold it for one count then return it to the initial position. You can challenge yourself by using a wider grip to ensure effectiveness in exercising the latissimus dorsi or lats and biceps. These workout plans for women at the gym aids in reducing injury risk, at the same time improves your look in any strapless dress.

The Best Exercise Programs For Beginners

There are certain guidelines that work best for nearly all beginners. Any exercise programs for beginners have to follow these guidelines; higher frequency, full body split, low volume, a little exercise, basic compound exercise no advanced techniques and much focus on consistence in progress. Here is a complete 4 weeks gym program for beginners.

Week One – Whole in One

In the first week, it’s about full body training split, where you have to train all the major parts of the body in every workout. Train for three days only out of the first week as you will need to perform only one exercise for each body part in every session. You need a resting day for the body to recuperate. Monday, Wednesday, and Friday will be good days for training leaving Saturday and Sunday as days of resting. 

Week Two – Split Decision

Note, you are just a week old in this program, however you start training various parts of the body in different days but ensure a 2-days training split. The whole body have to be trained in two days unlike one in week one. This time, four days of training out of the whole week and the split is 2-days (Monday/Thursday) for upper body and 2-days (Tuesday/Friday) for lower body with each part of the body trained twice. The remaining days are for body recovery. 

Week Three – Three on Three

The program is now stepped up into 3-day workout split; you train all the pushing body parts like shoulders, chest and triceps. On the first day, work out the pulling part of the body such as back and biceps. On the second day, hit the lower body on parts like glutes, calves and hamstring and like week two, work each part of the body twice so you will be at the gym for six days and rest on Sunday. 

Week Four – Turning Up the Volume

In this week, you train for four days only in a way that works each part of the body just once. You train fewer lower body parts like 2-3 a week giving ample attention to the muscle group, thus allowing you to train with higher volume. Triceps and chest paired like back and biceps and quads with hamstring. Shoulders are worked out on their own while calves and abs are alternated. No new exercise is introduced in this week, so you only have to get serious on the already learnt exercise programs for beginners. And now, you are not a beginner. 

How to Get In Shape For Women

If you are wondering how to get into shape for women, you should notice that there are no shortcuts or real secrets. In order to get your desired fitness, you will need to engage in many hours of fitness workouts. This is on top of creating a healthier lifestyle irrespective of whether you are male or female. It is advisable to select activities that you enjoy for your workout and ensure that you engage in them as often as possible.

Step 1

You will need to begin by assessing your current levels of fitness. This will make it possible for you to track whether you are making any improvements. Ensure that you run, jog or even walk for a mile and time the period of time that it takes. Count also the number of situps, pull-ups, pushups that you are able to perform. Measure the chest, hips, waist and thigh with the use of a measuring tape. You will then need to note down this information in your fitness journal together with the date. You should then engage in this test in 2 weeks from now and again in a period of 6 weeks. In case there is a fitness routine that you have been sticking to, ensure that there are some significant changes that you can see.

Step 2

Look for a friend who is ready to go with you on this fitness journey. When you have that consistent social support, this can be a good indicator of the level of success in the fitness program and can be a good motivation to help you show up even when you thought of skipping out. This may also encourage you to get into a friendly competition to get an idea of the person who is able to meet your goal faster.

Step 3

Ensure that you have enough time for getting into shape. However, you should avoid worrying if all you can manage is a period of 15 minutes over your lunch break. Engaging in cardios for a period of 30 to 60 minutes and for 5 days in a week is a good idea. However, it is important to do what is necessary. Ensure that you g in activities that you enjoy and in the exercises that are the most effective for burning calories such as swimming, running, Zumba, jumping rope, dancing etc. If you find that none of these activities excite you, you can engage in any kind of movement and it will assist you to get into shape.

Women have a lot of activities in their lives such as household responsibilities and child-rearing and these can make it difficult for them to exercise. This is the reason why many women are overwhelmed. However you don’t need to beat yourself up and you should instead engage in the activities that you like to do and you will not only feel better about them but you will be able to stick to those activities.

Step 4

Include strength training in the routine for 2 days in a week. A good idea may be to work with a personal trainer or use the circuit training machines. Free weights can also go a long way in ensuring that you engage in a workout for the whole body that ensures that all the major group of muscles go through the full range of motions. If you happen to be a woman who isn’t ready to get into the gym as you are afraid that others will see your body, you can still engage in the strength training routine at the comfort of your living room. All you will need is some dumbbells and engage in weight-bearing workouts.

Include these 4 simple steps in your workout training routine for women to get in shape. To get more effective gym workout plan for women join mp45.com today!