Supersets for the buttocks for girls, an effective training program

Goals and general principles of training

Effective training plans have the following goals:

loss of body weight due to adipose tissue;
increasing the body's endurance;
strengthening the respiratory and cardiovascular systems.

They are traditionally heavy and designed for 2-3 workouts per week. This is the optimal amount to avoid overtraining but still achieve your goals. On rest days, it is advisable to carry out cardio training, but only if there is no severe soreness. If you have it, during the first couple of months of training you can limit yourself to walking, leisurely swimming or other types of not too intense activity.

Since the main goal is to lose weight, you should not chase the scale, even if it has become easy to work out. In order not to stop the training process, increase the number of approaches or repetitions, for example, if you repeated the exercise 10 times, repeat 15 times in the next workout. The fact is that if the weight increases excessively, it will become difficult for the body, and the workout will take away more strength, not giving the desired results. results.

If you have never exercised before, prepare your body for one to two months with simple aerobics, Pilates, light jogging or walking. When physical activity becomes a habit, start strength training. Select the weights on the machines individually so that the last 2-3 repetitions are given with noticeable difficulty.

Before each workout, a warm-up is required to warm up the body and work out the joints. It is also important to cool down after each lesson, which will allow you to gradually reduce activity and restore breathing and heartbeat.

Supersets for weight loss

Supersets are one of the most popular training methods, and involve the following rules:

Each set is 2 exercises performed one after the other without rest between them.
After a two-minute break, the second approach follows, and then the third. All subsequent five supersets of the program are performed according to the same scheme.
First, you should master all the exercises separately, and only after working out the technique, put them together in sets of two.
Athletes who train to increase muscle mass focus on weights when performing exercises. But for those losing weight, the strategy is different: the main thing here is a fairly high heart rate, which is supported by high intensity (speed) of exercise.

Next, we offer two effective workout plans in the gym.

Lesson scheme No. 1

The number of repetitions in each exercise is 12-15, approaches in each superset are 3.

Warm-up : Elliptical or exercise bike, running, imitation boxing, light joint exercises – 10 minutes.

Set 1:

Raising the lower limbs on an inclined bench. The female version of the exercise is offered in the video:

Hyperextension, which the fitness trainer will tell you about in the video. It is worth considering that the exercise can be done in two different versions - with a straight back and with a round back:

Set 2:

Leg presses on a special machine, which allows you to strengthen all the muscles of the thigh and buttocks:

Seated dumbbell presses down and up - an exercise for developing the deltoid muscles:

Set 3:

Lunges with weights to train the gluteal and hamstring muscles. A fitness trainer will introduce you to the technique of performing them:

Seated French press with weights in the palms:

Set 4:

Breeding legs on the simulator:

Pulling a block from above behind your head to strengthen your posture:

Set 5:

Leg reduction:

Horizontal block row to strengthen the upper and lower back muscles:

Cool down : Breathing exercises, light stretching - 5 minutes.

Lesson scheme No. 2

Warm up . By analogy with the first lesson plan.

Set 1:

Incline crunches on a bench are a classic abdominal exercise:

Deadlift with dumbbells, the different variations of which you will see in the video:

Set 2 : Close-grip pull-down + overhead press.

Set 3 : The first exercise is classic squats with weights on the shoulders. The second exercise is dumbbell press at an angle on an incline bench using the technique from the video:

Set 4 : Leg extensions + Lying dumbbell raises.

Set 5 : Lying leg curls + Pullover to develop the muscles of the chest, back, and abs:

Cool down . By analogy with the first lesson plan.

Regardless of whether you go to the gym 2 or 3 times a week, alternate these two schemes until the load becomes familiar. At the initial stage, it will take you about an hour and a half to complete the full plan. When the workout takes no more than an hour, you can increase the number of repetitions per set to 20, and then the number of approaches to 4.

Types of supersets

There are several types of supersets:

Exercises for one part of the body. During exercise, the load falls on one specific part of the body, for example, on the back, legs, arms, chest.
Exercises for one muscle group. During the exercises, the trained muscle is worked from all sides, which allows it to be used as much as possible and enriched with nutrients and oxygen. But this option is not suitable for beginners, since the load is significant, which increases the risk of injury. But for advanced and professionals, this option is the most suitable.
Superset on unrelated muscle groups. This option involves a combination of exercises for different parts of the body, for example, for the chest and biceps, abs and back. This option is optimal for beginners. Since, having worked one muscle, the practitioner allows it to rest, moving on to exercises on another muscle group. But it is worth noting that unsuccessful and incorrect from a physiological point of view are exercises that involve muscles located in completely different parts of the body, for example, arms and legs. It turns out that first the body will try to direct all the blood to the arms, then it will have to move it to the legs. As a result, not a single muscle group will receive the necessary and sufficient nutrition, and the training will be ineffective.
Superset on antagonist muscles. Antagonists are those muscles that perform opposite functions, but are in close proximity to each other. For example, you can simultaneously work the triceps, which is responsible for extending the arm at the elbow, and the biceps, which provides flexion. This approach will allow you to maximally work out a specific area of one part of the body.

Circuit training using machines and free weights

The circular training method in the gym is also popular, in which the following rules apply:

All 10 exercises of the program are performed one after another without a break (or with minimal breaks of no more than 30 seconds) - this is one circle.
After a 3-5 minute rest, the second round is performed, the third, and so on.
You can start with 2 circles, and as you master the program, increase their number to 5.
The number of repetitions in an approach with increasing fitness is increased from 12 to 20. The total training time is about an hour.

Circular diagram No. 1

Warm up.

Inclined crunches.
Hyperextension.
Pull the block from above behind the head.
Squats with weights on the shoulders.
Wide push-ups.
Lunges with weights.
Standing dumbbell press.
Leg extension.
Incline dumbbell row.
Raising the lower limbs in support.

Hitch.

Circuit training uses almost the same exercises as the superset circuit. Thus, having a certain set of exercises, we choose only the way to perform them. Moreover, we choose based solely on our subjective feelings - what we like best.

Circular diagram No. 2

Warm up.

Raising legs on an inclined surface.
Bend over with weights on the shoulders.
Dumbbell bench press at an angle.
Stanovaya.
Incline barbell row with reverse grip.
Squats in HAKK.
Dips or reverse push-ups.
Lying leg curl.
Standing overhead dumbbell press.
Curling arms with a barbell.

Hitch.

As in the case of supersets, it is better to train 3 times a week, alternating the first and second schemes, increasing the weights, the number of repetitions and circles. After getting used to the maximum possible load according to this training plan, you need to move on to something heavier.

Fat-burning supersets for girls from Katerina Buida

The famous trainer Ekaterina Buida has developed a special complex for girls. We present to you a fat-burning workout with supersets. Classes are held 3 or more times a week. Consists of: warm-up, 6 sets, cool-down. Each exercise is performed for a minute, and if you are very tired, you can take a minute break.

Important! Fat-burning supersets, like any other training, must begin with a warm-up. It warms up the muscles, stimulates blood flow and increases the effectiveness of the training.

The most popular superset training programs for girls and guys with weights: There are many options for how to use sets. To choose the right option for you, you need to experiment and rely not on instant muscle growth, but on your self-awareness. It is better to choose the option that brings the greatest pump. Using new information, you will definitely be able to overcome the plateau effect and move forward without stopping. Have you used the previously described method? Let readers know your impressions in the comments below.

Three-day training course for girls

If a girl has poor physical fitness, the following course of training is perfect for her, in which the exercises are performed 15 times in 3 approaches:

Day 1:

crunches on a bench;
leg extension;
block pull from above;
lying leg curl;
bringing the legs together on the simulator;
lower block thrust;
standing dumbbell curl.

Day 2:

lateral twists;
incline bench press;
deadlift;
lifting legs on a simulator;
alternate leg curls while standing with weights.

Day 3:

crunches on an incline bench;
bench push-ups;
arm extension;
lunges with dumbbells;
squats with weights;
classic push-ups;
leg extension.

Bulgarian lunges + side leg abduction

Here's what Bulgarian lunges look like:

Execution technique in the main article: “Bulgarian lunges.”

Please note that we do not do regular lunges (standing on the floor), but Bulgarian lunges (that is, the back leg must be placed on some surface).

Here's an example:

Thanks to this, the angle of stretching of the buttocks significantly increases (i.e., the buttocks will contract much more effectively compared to conventional lunges).

The ideal technique for performing this exercise:

Also an excellent visual and explanatory video (I recommend watching):

This is what the second exercise looks like (leg abduction):

It can be done either standing or lying on your side (according to your convenience).

Execution technique in the main article: “Leg swings lying on your side.”

The exercise is performed as a superset (done one thing - immediately without rest - the second).

When you have completed 2 exercises (series), you can rest for 1-2 minutes (no more).

There is also this option:

What to consider when working out in the gym?

To get the most out of your gym experience, consider the following tips:

Perform all exercises on the machines using the correct technique. To do this, it is advisable to spend the first three classes in the gym with a personal trainer. He will show you how to properly exercise on the machines and perhaps give tips on improving the program.
Do not overload your body under any circumstances. If you do not have proper physical training, during the first 2 weeks of losing weight, do only 50% of the number of repetitions of exercises and circles specified in the training program.
Cardio is a great option for warming up. It is advisable to start with walking, speed up and slow down every 5-10 minutes. Warm-up time – 30 minutes.
During training to burn fat, you can drink water only in small sips and in between laps.

Actually, the programs described above are enough to get your body in order and even start the path to sports results. By increasing working weights, you can improve for quite a long time, having only ten exercises in your arsenal. Having mastered them fully, you will begin to understand the mechanics of the movements of the human body and will be able to independently plan your workouts in the gym.

Double deep goblet squats sumo style with weight

The technique is in the main article: “Goblet squats for the buttocks.”

First of all, note that these should be deep squats.

This is what deep squats mean (this is how it really should be):

These are not deep (this is up to parallel) (here the buttocks are not even included in the work):

You don’t need to squat like this, you need to try as deeply as possible - because the buttocks begin to engage to the maximum only when you squat below parallel.