It is very important that you always follow the technique and quality of the exercises during training. Proper nutrition and regular visits to the gym is only half the battle. It is always necessary to ensure that each exercise is performed as efficiently as possible, otherwise the result will not be as impressive or not at all.
This means that you need to monitor the stabilization of your body and connect, for example, abs muscles when doing exercises on the upper body. For example, when you are tilting with a barbell while standing, strain your press and do not sway. By straining the press, you stabilize the body and prevent a jolt. It will also help to train cubes and save your lower abs and back from damage.
Tips for girls in the gym
Follow our recommendations when attending workouts, and your result will be impressive.
Warm up properly
Before each workout, you need to warm up well, for example, in the video.
1-3 warming approaches should be performed before training the muscle group. For example, if you perform a bench press with a weight of 40 kilograms for 8-10 repetitions during the execution of work approaches. Then do warm-up sets with 20 kilograms (neck only) 12-15 times and then a set with 25 kilos in front of the working weight.
Rest without snoozing between sets
We recommend 60-120 seconds of rest between sets. This will allow your body to regain its energy and breathing, but it is not so long that you lose the necessary intensity of training. Remember, the goal is not to exceed the duration of the workout in 30-45 minutes.
What if I missed a workout?
If you missed a workout, then restructure your plan so that you return to the correct schedule. Do not jump over a workout! You have three free days a week. If you missed a workout on Tuesday, then try to complete it on Wednesday, and then return to your usual plan.
You now have a full 12-week training program . The next topic that we will discuss will be of interest to all women: why is there fat in the problem areas?