Gym classes for beginner girls without a trainer for weight loss. Exercises

It can be intimidating to begin a fitness journey, particularly if you have never worked out before and don’t have a personal trainer. But you can start moving in the direction of your weight loss objectives on your own with the correct advice and easy workouts.

You don"t need fancy equipment or a complicated workout plan. In fact, some of the most effective exercises for beginners are easy to learn and can be done with minimal equipment. With consistency and a focus on key areas of the body, you’ll be able to see changes and build confidence in no time.

You’ll be guided through a series of fundamental exercises in this article, which are excellent for beginners. These exercises are made to help you gain muscle tone, burn calories, and become comfortable working out at the gym without the assistance of a personal trainer.

Exercise	Description
Squats	Start with your feet shoulder-width apart. Lower your body as if sitting in a chair, then stand back up. This tones your legs and glutes.
Push-ups	Begin in a plank position with your hands under your shoulders. Lower your body, then push back up. Great for upper body strength.
Plank	Hold a plank position with your elbows on the ground. Keep your body straight. Strengthens your core and improves balance.
Lunges	Step forward with one leg, lowering your hips until both knees are bent. Push back up and switch legs. Helps tone legs and glutes.
Jumping jacks	Jump with your feet apart and your arms overhead, then return to the starting position. A simple way to get your heart rate up.
Glute bridges	Lie on your back with knees bent. Lift your hips towards the ceiling and lower back down. Targets your glutes and lower back.

Training program

Workouts performed in the gym with the goal of decreasing subcutaneous fat should be supervised by a certified fitness trainer.

A specialist will assess the athlete’s health, level of physical fitness, and desired outcome when developing a training program. They will also keep an eye on the athlete’s adherence to the exercise regimen. As a result, there will be a lower chance of injury and that training will produce the "opposite result."

If hiring a professional is not an option, an individual can design their own training program by adhering to the fundamental guidelines for engaging in physical activity for weight loss:

• include exercises for different muscle groups in the complex planned for one day (this will help to evenly work out the whole body, avoiding overtraining of its individual areas);
• within the framework of one training session, it is recommended to alternate exercises that are different in their focus (strength and cardio; "pull-push", etc. This will help to avoid premature overfatigue of the body and do the maximum number of approaches);
• as the final part of the workout (cool down), you should use high-intensity cardio (helps to speed up metabolic processes, which play a major role in the process of losing weight);
• it is important to follow all stages of the workout (cool down, main part, warm-up, stretching exercises), since this is the only way to evenly work out the entire body, while not giving the cardiovascular system a harmful load.

Even though cardio loads are thought to be the most efficient for weight loss, incorporating them exclusively into the program is not advised.

If you work out at the same intensity the entire time, your body will quickly adapt and you won’t see any results.

Should an athlete be unable to engage in full-fledged training (cardio and strength loads) due to contraindications, they should design a training program that allows them to perform cardiovascular system-strengthening exercises at varying intensities during a single workout.

Those who are trying to lose weight must work out for two to three hours a week in the gym in order to reach their target weight. No more than three approaches should be used in any given exercise.

Athletes run the risk of overtraining their muscles if they take more than the prescribed number of approaches. This is because the accumulation of lactic acid in the body can cause pain later on.

Warm-up

Exercises that typically intensify as the introductory portion of the complex is finished should make up the warm-up. The athlete’s objectives at this point are to speed up metabolic processes, maximally prepare the muscles for additional training, and establish a breathing pattern for the next load.

The following are the best warm-up exercises:

Exercise	Number of repetitions	Execution algorithm
Stretching the neck muscles	3 * 10	1. Stand up straight; place your feet shoulder-width apart; place your hands at your waist; slightly push your chest forward; stretch your neck.

2. Tilt your head slowly to the right shoulder, then smoothly return to the starting position (SP) after feeling as much stretch in your neck muscles as you can.

3. Tilt in the opposite direction and repeat step 2 again.

4. Tilt your head forward and repeat p. 2.

Head tilting back, repeat p. 2.

6. Rotate your head to the right, attempting to place your chin on your shoulder joint. After three seconds of holding the position, go back to the SP.

2. Tilt your upper body to the right, being careful not to move your pelvis.

2. Maintain the pose for the designated duration, fully extending your chest muscles.

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Cardio exercises

Exercises in the gym should incorporate both aerobic and strength training components. Any exercise that is done quickly and with little weight can theoretically strengthen the cardiovascular system.

Training on the most widely used exercise machines is one of the most efficient cardio complexes for weight loss, including:

Exercise	Execution time	Execution algorithm
Running on a treadmill	20 min.	The intensity of the exercises should be selected taking into account the weight of the athlete. If a person"s body weight exceeds 85 kg, you should not exercise vigorously on a treadmill, thereby injuring joints and bones, as well as negatively affecting the cardiovascular system. If you are overweight, it is enough to walk at a moderate pace, controlling the frequency and depth of breathing. If the athlete"s body weight is relatively normal, for transformation in his case he will need running, which implies a gradual increase in speed and angle of inclination (the indicator is set by the functionality of the treadmill)
Walking on a stepper	20 min.	The stepper is suitable for people who do not have diseases of the joints and skeletal system. Exercises in such a simulator involve vigorous alternating bending of the legs, resting the feet on the pedals of the device. The resistance is adjusted independently by the person or an automatic program is selected that changes the load after a certain period of time. The stepper not only helps to strengthen the cardiovascular system, but also helps to reduce subcutaneous fat in the buttocks, thighs and legs
Riding on an exercise bike	20 min.	The exercises are the safest, since the load on the heart during their implementation is as close as possible to the natural (for example, during a light jog in the fresh air). Modern exercise machines that imitate cycling allow a person not only to independently set the resistance level, but also to control the pulse range, which when losing weight should vary from 120 to 140 beats per minute.

It is advised to conduct cardiovascular exercise in a room with adequate ventilation to guarantee that the body receives enough oxygen. If not, the athlete might feel as though they are running out of air, feel lightheaded, or have a sudden drop in blood pressure during the workout.

Beginner girls who want to lose weight don’t have to work out in the gym like pros or hire a personal trainer. Easy exercises that increase strength, burn fat, and boost confidence include planks, squats, lunges, and push-ups. Beginners can achieve fantastic results while working out at their own pace by adhering to a regular schedule, emphasizing proper form, and gradually increasing intensity.

Strength exercises

Strength training is a necessary component of gym sessions, especially their primary portion. This kind of exercise can be done with weights or just your own body weight, depending on the gym’s equipment and the particulars of the workout.

Training with your own weight

Exercise	Approaches * number of repetitions.	Execution algorithm
Walking on the front limbs	3 * 45 sec.	1. Place your feet at a distance equal to the width of the hip bone; straighten your back.

2. Bend forward and place your palms in front of your feet, with the backs facing the floor.

3. Transfer the majority of the weight to the front limbs with ease. Then, take several "steps" forward, alternating between them, until the body is in a straight line.

2. Lift your feet off the support surface and sway your body back slightly without shifting your back position.

3. As you turn your body to the right, pull up the lower limb on the same side of your body and extend the other as far as you can.

2. Exhale and bend your knees, lowering your buttocks until they are parallel to the floor and the back of your thigh.

3. Push yourself to straighten your lower limbs, then jump as high as you can without returning to the starting position.

Weight training

It is advised that weight training be done only under the guidance of a certified fitness instructor who is present in the gym during the training session. In addition to ensuring that the exercises are performed correctly, he will be able to determine whether the athlete is using heavy weights.

Exercise	Approaches*number of repetitions.	Execution algorithm
Bench press with dumbbells	3*15	1. Lie down on a horizontal surface, pressing your back as tightly as possible to it; take dumbbells of the required weight in your hands and press them to your chest; rest your feet on the floor.

2. Inhale deeply, then forcefully squeeze the dumbbells until they reach a height where they are above your chest.

2. Bend forward without stooping or hunching over.

2. Step forward with your right leg, bending it at the knee, and then drop your weight to the ground until your left leg’s knee touches the support. When a person is at their lowest point, their weight should be equally split between their two limbs.

Exercises on simulators

Workouts in the gym, particularly those targeted at weight loss, require a variety of exercises performed in sophisticated installations and simulators. It is advised to start with a minimal load during the first session and increase it gradually as the body adjusts.

Exercise	Approaches * number of repetitions.	Execution algorithm
Leg press	3 * 20	1. Lie down in the simulator structure; press your back to the supporting surface; rest your feet on the movable block; grasp the metal handles with your hands.

2. Let out a breath, extend your legs, and lift the movable block with your muscles.

2. Pull the handle in the direction of yourself, letting go of the air you had previously inhaled, until your hands are level with your lower abdomen.

2. Release your breath and contract your chest muscles as much as you can to bring the movable platforms together. Your legs and back should stay still.

2. Spread the movable blocks apart with a strong contraction of your outer thigh muscles. Give it a five-second break.

2. Pull the lower block towards you simultaneously with an exhale, being careful not to change your body position.

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Stretching and flexibility exercises

Method of execution:

Exercise	Repetitions	Execution algorithm
"Reverse coupling"	2 min.	1. Stand up straight; place your arms and legs in a free position; raise your chin slightly; stretch your neck.

2. Bend your right arm and lower your forearm behind your back, placing your palm on the shoulder blade area.

3. Bend your left arm and slide it behind your back so that your fingertips are in contact with the fingers of your right hand.

2. Bend your left leg and bring it back, securing it by the ankle with the hand of the same side. Pull your leg up gently so that the front of your thigh is stretched.

2. While maintaining the straight left limb and the heel of your left leg pressed to the floor, increase the bend angle in your right leg’s knee joint.

Engaging in physical activities within a gym not only aids in weight loss but also enhances general well-being and fortifies the muscles in the body. You must become familiar with their technique beforehand and ensure that the training complex is correctly assembled in order to prevent injury during the exercises.

Mila Fridan designed the article.

It may seem difficult at first to start gym classes on your own, but with the right exercises and perseverance, you’ll soon see results. The secret is to pick easy, efficient exercises that work all the major muscle groups while keeping your objectives in mind, like losing weight and getting fitter overall.

Remember the value of stretching, warm-ups, and maintaining hydration. It’s critical to pay attention to your body and progressively up the intensity of the exercises as you become more accustomed to them. In this manner, you lower the possibility of harm and guarantee steady advancement.

Be it strength training, cardio, or a combination of the two, perseverance and patience will pay off. Remind yourself that every little step gets you closer to your goals and try to make your workouts fun.

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