If you, dear girls and women, have decided to change your appearance, lose weight, bring your muscles to “tone with time”, and also give your body roundness, you should have a gym machine workout routine for women. It is useful as it will remind you what to do on a particular day.
We all know perfectly well that men go to the gym for muscles, and more precisely for obtaining the volume of biceps, and chest muscles. As for women, they go to gyms to have a nicely shaped body that won’t make shy when wearing a bikini. With a nicely shaped body, your self-confidence will be improved. Furthermore, it is highly advisable to follow the bikini body guide workouts that will help you acquire the beautiful body you desire.
Most girls and women want to change their body shape to look great. Gym machine workout routines for women is helping a lot. You only need to follow your schedule to get that perfect body shape to flaunt in your bikini.
Weight training equipment for women
Genetically, in women, problem areas with fat deposits are located mainly in the lower part (thighs and buttocks). To lose weight and remove that hated fat, you need to include strength training in the bikini workout.
To get a flat tummy, you should do twisting exercises on the bench and legs lifting in the arms. This is because muscle pressurization (growth) occurs on the weight trainers when the load increases, so most girls do not need this.
Gym machine workout routines for women
It is essential to have a routine of how to carry out the training.
Monday
Work on the shoulder, back, arms and chest with a rowing machine
Like running or swimming, rowing is an excellent aerobic workout that literally “lights” your heart and lungs. At the same time, rowing also helps a variety of muscles. Rowing simulator is a cardio simulator, which is perfect for people of different ages, as well as with varying levels of training, to go in for sports. This simulator is merely indispensable for those who want to lose weight or be physically fit.
While using a rowing machine, 80 per cent of the muscles are pumped, the cardiovascular system is strengthened, and, according to some scientific studies, sexual activity is increased. The most noticeable load during training on this simulator falls on the muscles of the shoulder and shoulder girdle, back, arms and chest. The muscles of the buttocks, press and hips are also being worked out, although less intensively.
Tuesday
Work on hips and gluteal muscles with an exercise bike
An exercise bike is a stationary bike with vertical movable handles similar to an elliptical machine. It is equally effective as it affects the entire human body, strengthens muscle mass, loses weight and tightens the figure. Besides, it has a beneficial effect on the cardiovascular and respiratory systems. The exercise helps to strengthen gluteal muscles calves and hips.
There are two types of exercise bikes: vertical – for a more athletic orientation of training and horizontal – with ergonomic contours of the seat with the back, which eliminates fatigue in the back.
Wednesday
Work on the thigh muscles, buttocks, arms, back muscles with a treadmill
The treadmill allows you to relieve stress and get rid of negative emotions, reduce mental stress and relieve a bad mood. Long workouts on the track help the body produce endorphin, a hormone of joy. In terms of physical activity – this cardio is recommended before and after strength training to increase metabolism.
During the run, the whole body works – buttocks, thigh muscles, abs, arms, ankle, muscles of the back and legs are effectively strengthened, and the whole body is saturated with oxygen. It is essential not to hold onto the handrails during training to increase the load on the leg muscles. The tilt angle on the treadmill and a certain running speed during regular training can lead to a loss in weight. However, for a more effective result, it is advisable combining treadmill exercises with exercises on other simulators.
On this simulator, you can not only run but also walk in a calm or fast rhythm. Moreover, it is recommended to start classes on the track with walking and then switch it to running mode. Due to the acceleration and decline of the pulse, the process of losing weight will be more intense. And this, in turn, strengthens bones and joints, restores blood pressure, supports immunity. An hour of walking on the track makes you lose 300-400 calories.
It is important to remember that only cardio and strength training equipment can provide the desired result.
It is not recommended to train if you have a high fever, headache, or with an unhealed joint and ligament injury. Training in any acute diseases or in their chronic stage is hazardous. To avoid stress on the spine and joints of the legs, you should train while wearing sneakers.
With many advantages, a treadmill is suitable for people of any age and fro different physical fitness. A built-in fan, speakers for listening to music, water stands, touch sensors for measuring heart rate, make the treadmill one of the most comfortable fitness equipment.
Thursday
Work on joints, leg muscles, thighs buttocks, and chest with an Ellipsoid
The ellipsoid is especially loved by many, considering it the most effective for cardio. The mechanics of moving on an ellipsoid are somewhat reminiscent of flying, swaying on the waves, or fast skiing. Thanks to the simulator options, walking backwards helps in working out muscle groups inaccessible to other simulators. Although the effectiveness of training on it is slightly lower than on a treadmill, it is very good for strengthening the cardiovascular system, muscles of the legs, thighs, buttocks, chest and arms. Another advantage is safety for the joints and spine. To see the effect of weight loss and increased stamina, practice for about 3-4 months. It is good to warm up before starting with the training. This exercise machine is especially popular among women.
Friday
Work on the Lower body
The ladder simulator is designed for cardio sessions of varying intensity. It provides an excellent combination of aerobic training for the lower body, loading the abs, muscles of the buttocks and legs. The programs preinstalled on these simulators help to change the training parameters, increasing its effectiveness. In addition to helping to eliminate extra pounds and muscle training, the ladder strengthens the cardiovascular system and also stimulates and develops the respiratory system. It is especially popular with women, who want to work out on the buttock muscles, the back of the thigh and strengthen the heart muscle.
The above is a wonderful gym machine workout routines for women. If you are a lady that wants to have a beautiful, nicely shaped body, then the routine above is for you.
Circular training
What is a circular training? This is a performance of 10-12 and strength and cardio exercises. Moreover, they should follow one after another with a minimum interval for rest, which leads to the depletion of energy reserves (or glycogen) in the muscles and the use of fat reserves by the body as the main fuel. This kind of training increases the level of adrenaline and fat-burning growth hormone, while not letting you lose muscle mass.
Circular training is prohibited for people with high blood pressure, heart problems and chronic diseases. Do not get too carried away with this kind of training, as they can easily lead to fatigue. 2-3 times a week of strength and aerobic training, is the best option for those who want to both lose weight get muscles.
Work on the upper body
This helps to strengthen the muscles of the chest, shoulder girdle, back and abs. When training, the load is distributed only to the necessary muscles, while the rest remain unused. This simulator is recommended to use not only the professional athlete and bodybuilder but also to all who wish to correct their figure.
Smith Machine
This simulator is so popular among bodybuilders because of its safety and high performance in pumping a wide group of muscles. The existence of a limiter system eliminates the possibility that heavyweight can jump off and injure a person. Thanks to this, exercises can be performed in any poses – sitting, lying down or even lifting weights above you.
It is essential to note the role of aerobic exercise. There are simulators for women for weight loss, which are necessarily available in every fitness club. They help to disperse fat. o the combination of exercises on weight training machines (muscles) and aerobic training machines (remove fat, speed up metabolism) should always be combined. It is not possible to achieve a flat abdomen, a high chest, inflated buttocks, and thighs if you do not combine these simulators.
Having a perfect body is the dream of every woman. It will not only make one attractive but will also increase self-confidence. The bikini workout plan will help you achieve a body shape that will make you look amazing in a bikini.