Exercises for girls during the period of drying the body

Unlike men, women are extremely rarely the owners of outstanding or at least some significant muscle volume. Therefore, during the period of drying the body, girls are advised to include basic exercises in training to maintain the required muscle volume.

To avoid bouts of dizziness and weakness during exercise, you can take 15-20 ml of L-carnitine 20 minutes before. Another definite plus of this drug is an increase in the number of calories burned during exercise.

So, let's take a look at which body drying exercises for girls will be the most effective and how to correctly implement them in your training process. A detailed description of the technique for performing each of the exercises below can be found in the section crossfit exercises.

Cardio load

Cardio training is an essential part of the drying process. Running or walking on a treadmill, an exercise bike, or walking on a stepper or ellipse are the best cardio body drying exercises for girls. The approximate energy expenditure during such a load is 600-700 calories per hour, which makes it easy to create a calorie deficit necessary for losing excess weight.

Cardio can be done as a standalone workout, or it can be combined with strength training by doing 30-60 minutes of walking on a treadmill or stationary bike before or after your main workout. This will perfectly prepare the cardiovascular system and the articular-ligamentous apparatus for productive training and greatly enhance the lipolysis processes.

We recommend focusing on the main ones in terms of burning calories. The table shows data for an hour of training.

Exercises with additional weights

Exercises performed in the gym are no less important for girls in the process of drying the body. They not only consume a large number of calories (up to 450 calories per hour), but also help to maintain muscle tone. Below we look at a few basic exercises that will help us cope with both of these tasks: create an energy deficit and not waste precious muscle tissue.

Initially, you should start performing these exercises using minimal weights, and to set the correct technique that will protect you from injury, contact a qualified fitness instructor. If you want to make serious progress, resistance training should be regular - at least 2-3 times a week.

Exercises for shoulders and arms

The following exercises are useful for the shoulders and arms:

• Lifting the bar for biceps,
• Dumbbell curls,
• Swing dumbbells to the sides
• Seated dumbbell press.

These exercises will shape your deltoids, biceps, and triceps without overloading your elbows and ligaments.

Exercises for the chest

For chest muscles, try the following:

• Bench press
• Dumbbell bench press
• Breeding dumbbells lying,
• Dips on the uneven bars

Depending on the angle of inclination of the bench, the emphasis of the load also changes. The more the bench is tilted, the more the upper sections of the pectoral muscles work, on a horizontal bench the outer part of the chest is more loaded, on benches with a negative inclination (upside down) the lower part of the chest works.

Back exercises

Back exercises:

• Pull-ups on the bar,
• Hyperextension,
• Horizontal pull-ups,
• Bent over barbell row.

This combination of vertical and horizontal rods will allow you to work out the entire array of back muscles without creating unnecessary axial load on the spine. The developed muscles of the back will allow girls to emphasize the athletic silhouette of the upper half of the body.

Exercises for the abs

Exercises for the abs:

• vacuum,
• twisting in various variations,
• lifting legs in the hang,
• a bike.

By comprehensively loading the upper and lower sections of the rectus abdominis muscle, you will quickly shape the abdominal muscles, which in combination with a flat stomach will look very advantageous. Do not forget to do the vacuum exercise, this is the only exercise that can burn excess visceral fat and reduce the waist.

Exercises for legs and buttocks

The following exercises are suitable for the legs and buttocks:

• squats,
• leg press
• lunges with a barbell or dumbbells,
• Romanian cravings

These are basic exercises that work the quadriceps, adductors, hamstrings, and glutes, which will tone the muscles of the lower half of the body, tone, lightness and a toned appearance.

Functional exercises

Most crossfit exercises combine elements of aerobic and anaerobic work, which allows you to increase energy consumption during workouts (up to 800 calories per hour), accelerate metabolism, comprehensively load all large muscle groups and improve the work of the cardiovascular system.

The most common body drying exercises for girls are:

• Jump Squats,
• Jumping onto the box
• Situps,
• Rope climbing (very energy consuming exercise).

Experiment, combine different exercises into one complex, set the number of approaches, repetitions, rounds or time to complete the complex, listen to your body, and then you can build a perfectly balanced training plan with which you can achieve your sports goals in the shortest possible time.

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