Training the pectoral muscles in the gym for girls. Mass program for weight loss

Back training is not only beautiful, but also useful. In order to do this in the gym, it is important to perform a certain set of exercises, which are listed in our article.

Having a spectacular figure, slender legs, toned buttocks, stately posture - this is exactly what every woman dreams of. All this makes it possible to emphasize the lines of the figure. That's why back exercises should be included in the exercise program of every girl who visits the gym.

Back training in the gym in the gravitron

Pull-ups are one of the powerful exercises. It is considered the main thing in the complex, thanks to which you can form and properly develop the back muscles. In addition, the exercise is quite complex, so not every woman can perform it.

Ordinary pull-ups are easy to do:

Grasp the support located above your head.
Start to pull your body up.

A gravitron is a simulator where a counterweight functions. Just set the required load on the simulator. To make the task seem easier to you, set the weight a little less.

Using the simulator, you will be able to pump up most of the muscle tissue, develop endurance, and increase grip strength. Your back will become beautiful and visually enlarged. Against the background of the back, the waist will look sophisticated.

Workout in the gym

To prevent girls and women from getting injured when training their backs in the gym, perform the following manipulations:

Set the desired load on the simulator.
Take the necessary position on the graviton. Climb onto the machine and place your knees on the lower platform. Use your hands to grasp the handles located at the top.
Make your back straight, look up.
Inhale, pull yourself up so that your chin reaches your handles.
As you exhale, gradually return back to your original position.
Repeat the exercise as much as the trainer tells you.

While doing this, try to keep your back perfectly straight.

Back workout in the gym for girls: deadlift

This exercise is considered universal. Thanks to it, most of the back muscle tissue is worked out during execution. The muscles in the legs, buttocks, arms, and abs also work.

If you're a beginner, start with an unweighted bar. Perform the minimum number of approaches initially. Pay important attention to how you perform the exercise.

Exercise

Do your back workout in the gym in this order:

Place your feet wider than your shoulders.
Stand straight, point your toes out a little.
Tilt your body 45 degrees, move your pelvis, bend your back a little.
Bend your knees and grab the bar with your hands, using a forward grip.
Slowly straighten your legs, then slowly straighten your back. Stand up and at the same time squeeze your shoulder blades together.
Freeze in this position for about a second.
Return to the original position.

Try to move the projectile only vertically. Do not bring your knees behind your toes while bending. Place the main emphasis only on your heels.

Step by step
If you use a bar without weights, do only 3 approaches.
Each set has a maximum of 15 rows.

Upper body exercises (video)

Perform these exercises at a relaxed pace, keeping track of how your upper body muscles work.

Biceps curl

Stand straight, feet hip-width apart. Take the dumbbells in your hands with your palm facing you. Bend your elbows and lift the dumbbells to shoulder level. Fix your elbows at body level, do not arch your lower back or slouch. Work your core, shoulders and arms. Smoothly lower the dumbbells to the starting position. This will amount to one repetition. Perform the exercise in 3 sets of 15 repetitions each.

Bent over extension

Stand straight, feet hip-width apart. Take the dumbbells in your hands and lower them along your body. Gently lean your body forward, bend your knees slightly. Fix your elbows at body level and bend them. Work your core muscles. This is the starting position. Smoothly straighten your elbows, moving the dumbbells back. Work your triceps. Then return to the starting position. This is one repetition. Complete the required amount.

Reduction of the shoulder blades

Lie on your stomach, stretch your arms along your body. Smoothly lift your chest, shoulders, head, and arms above the floor. Bend your elbows and squeeze your shoulder blades together (your hands are parallel to the floor). Then smoothly lower your upper body to the floor, stretch your arms in front of you. This will amount to one repetition. Complete the required amount.

Bringing your shoulder blades together on a fitball

Get down on your knees in front of the fitball, press the front surface of your body against it: your torso and hips, resting the toes of your feet on the floor. Spread your arms to the sides and lower them down, as if “hugging” the fitbo. Bend your elbows slightly. Squeeze your shoulder blades together, raising your arms in front of you, then lift them (bent) until they are parallel to the floor. Lower your arms to the starting position. This will amount to one repetition. Perform the exercise in 3 sets of 15 repetitions each.

Horizontal block thrust

Sit on the machine bench, rest your feet on the foot platforms. Grasp the handle with both hands. Stand up straight. Using your core, back, and arms, bend your elbows, squeeze your shoulder blades together, and pull the handle closer to your waist. Smoothly return to the starting position. This will amount to one repetition, complete the required number.

Vertical block thrust

Sit on the exercise bench, with your feet on the floor. Grab the handle with your hands with an overhand grip. Open your chest (pointing it up), squeeze your shoulder blades together and pull the handle toward your chest. Return to the starting position. This will amount to one repetition. Complete the required amount.

Oblique crunches

Sit on the floor with your legs straight, lift them off the floor and lean your body back slightly. Work your abdominal muscles, arms and legs. Bend your left knee and twist your body to the left, trying to touch your right elbow to your left knee. Then bend your right knee and reach towards it with your left elbow. Return to the starting position. This will amount to one repetition. Complete the required amount.

Side crunches

Lie on your back, bend your knees. Raise your shoulder blades, shoulders, head and arms above the floor. Extend your arms parallel to the floor. While stretching your left side, gently twist your body to the right (your right shoulder goes closer to your right hip). Then return to the starting position and twist to the left in the same way (the left shoulder goes closer to the left hip). This will amount to one repetition. Complete the required amount.

"Fold"

Lie on your back with your legs straight, stretch your arms behind your head. Working your abdominal muscles and balancing on your pelvic bones, simultaneously lift your arms and legs above the floor (try to touch your palms to your feet). Then smoothly lower yourself to the floor to the starting position. This will amount to one repetition. Complete the required amount.

Back training in the gym for girls: hyperextension

Relatively recently, women performed this exercise on a regular sports “goat”. But with the advent of new technologies, exercise machines began to appear in gyms on which you can perform hyperextension .

In order to properly perform a back workout in the gym, perform the following manipulations:

Set up the machine based on your own weight and height. Make sure that your pelvis is strictly on the pillow. The area where you will have to bend the body is the edges of this pillow.
Place your feet on the roller of the machine.
Make your back perfectly straight.
Place your hands in front of your chest and cross them. You can put them behind your head.
Raise your head up.
The most basic movement of this exercise: bend your body down in the lower back area to form a 45-degree angle between your lower and upper body.
Slowly return to your original position.

For the back
You can also do this exercise using a sports “goat”, a Roman chair. Make sure that your feet are supported by the heel tendons, as bruises often remain in other areas.

Back training rules

Working through a set of exercises to train your back is quite a responsible task, because one wrong movement can cause injury. Therefore, you need to be especially vigilant and follow the rules:

act strictly according to the instructions;
control every movement and ensure correct body position;
your attention should be focused precisely on those muscles that you are training;
make sure that the bulk of the load accumulates in the middle of the back;
make your workouts varied;
do not quit exercises halfway, always finish what you start;
make sure that the spine is not overloaded;
Don't forget about warm-ups and cool-downs.

As you can see, back training for girls is an important component of a general set of exercises designed to create a beautiful and healthy body. At the same time, this is a rather complex process that requires special attention, because the main thing in training your back is not to harm it.

Back training in the gym for girls: plank

Initially, decide what kind of bar you need. A classic exercise suitable for beginners. It is performed with emphasis on the arms, which need to be extended, on the shoulders.

If you are a beginner, you will have to perform the following movements to train your back in the gym:

Lie down as if you were planning to do push-ups.
Place your hands wider than your shoulders. This way you will avoid unnecessary stress on your neck and deep spinal muscles.
Make your legs straight, with your toes on the floor. Make sure your heels are above the floor and not touching it.
Raise your body and back so that they are at the same level. Align the body, make it straight. Freeze in this position and count down the required time.

Incredible benefits
If you notice that your body begins to get tired quickly, trembling muscles appear, stop for a while. Do the exercise a few more times to achieve better results.

Back training program for girls

As an example, I will give several training programs for the top. In the first and second, we only work on the back during the workout. In the rest, we connect the shoulders and arms. It is better to alternate the proposed programs rather than study one at a time.

Option 1. Back

free wide-grip pull-ups/gravitron pull-ups – 4×8-12;
T-bar pull – 4×12;
dumbbell row lying on a bench – 4×12;
Hummer deadlift – 4×12 per arm;
crossover pullover – 4×12.

Option 2. Back

overhead block pull behind the head – 4×12;
Bent-over barbell row with reverse grip – 4×12;
one-arm rows while standing at a block – 4×12 for each arm;
Bent-over dumbbell rows with emphasis on a bench – 4×12 for each arm;
narrow grip lower pull-down – 4×12.

Option 3. Back, shoulders

pull-ups in the gravitron – 3×12;
Wide grip lower block row – 3×12;
hyperextension – 3×12;
lifting dumbbells in front of you – 3×12;
raising dumbbells to the sides while lying on a bench – 3×12;
superset: raising dumbbells through the sides and lowering them in front of you - 3x12.

Option 4. Back, shoulders

pull-down of the upper block to the chest – 3×12;
traction in Hummer - 3x12;
dumbbell row lying on a bench – 3×12;
lifting the plate/bar in front of you – 3×12;
standing dumbbell raises – 3×12;
lifting dumbbells with one hand while lying on your side - 3x12 on each hand.

Option 5. Back, arms

pull-ups in the gravitron – 3×12;
upper block pull with straight arms – 3×12;
one-arm row standing at the block – 3×12;
dumbbell abduction – 3×12 on each arm;
reverse push-ups – 3×12;
alternate arm curls with dumbbells (biceps) – 3x20 for each arm.

Option 6. Back, arms

upper block pull behind the head – 3×12;
Bent-over barbell row with reverse grip – 3×12;
Bent-over dumbbell rows with emphasis on a bench – 3×12 for each arm;
arm extension on a block with a pigtail – 3×12;
extension of the arms on the block with a reverse grip – 3×12;
extension of arms with a dumbbell from behind the head – 3x12.

Note. At the moment of peak contraction, try to hold the weight for a moment to better feel the work of the target muscle.

The standard training scheme looks like this:

General warm-up. It is necessary to warm up the muscles and prevent injury. This type of warm-up consists of general rotational exercises for joint mobility, muscle stretching and cardio (optional).
Special warm-up . This type of warm-up completely simulates the upcoming work on the machines. Performed in 1-3 sets before each new exercise from the training program.
Doing exercises . Actually, the training itself according to the chosen program. As a rule, it consists of 4-8 exercises. Each is performed in 3-4 sets (not counting warm-up) of 6-12 repetitions. Rest between sets – 1-2 minutes.
Cool down . The main task of a cool-down is to lower the heart rate and body temperature, and normalize blood flow after exercise. It takes 5-15 minutes and usually consists of stretching exercises and light running, gradually turning into walking.

You can read more about how to create a training program here.

Back workout in the gym: horizontal row

There are several types of this exercise for pumping the trapezius muscles of the back. They differ slightly in execution technique.

Consider the option of traction to the belt. Do the exercise like this:

Sit on the exercise machine . Try to rest your feet on the platform. Bend your knees, the legs themselves should be fixed during the approach. Select the bend so that your knees do not interact with your arms. Fix the arch of your back.
Lean forward. Grab the handle with your palms, take the required position: position your body vertically, lift the load above the stops. Straighten your chest, bend your elbows slightly.
Hold your breath, pull the handle of the exercise machine towards your stomach (towards your waist). The movement is carried out thanks to the spinal muscles when the shoulder blades are brought together. At the same time, you should move your elbows back, try to move them further away.
When you come out of the position, exhale.

To the belt
When you begin to perform this particular exercise, while training your back in the gym for girls, make sure that the body does not deviate too much to the sides. Do not help pull the weights, do not bend your back.

BACK MUSCLES

The back muscles occupy the surface of the body from the pelvis to the upper neck. They are divided into several types:

The latissimus dorsi muscles, or so-called wings, occupy the largest part, forming a cone. Gives the body a V-shaped, athletic shape to the male body. These are the most popular muscles to train. Exercises for the wings of the back include various rows and pull-ups.
Trapezius is divided into upper, middle, lower. Their most noticeable part is located between the shoulder and neck. These muscles do not receive as much attention as the others. However, pumping up the trapezius muscles allows you to avoid problems in the cervico-shoulder region and complements the building of a beautiful back.
Extensor muscles of the spinal column. Occupy the space from the lower to the upper back. Proper training of this muscle group forms good posture, compacting and strengthening the back.
The rhomboids are auxiliary to the trapezius muscles. Attached to the medial edge of the scapula of the upper back. Involved in compression of the shoulder blades. You can pump up such muscles with the help of bending, bending, and twisting.
The teres major muscle is the so-called lesser wings. It is located under the latissimus muscle and works in conjunction with it; it is involved in many exercises.

The back has two weak points that should also be given attention during training. These are the lumbar triangle and quadrilateral. The strength of these muscles protects the lumbar spine from injuries and hernias. Exercises for the oblique abdominal muscles help to pump them up. The exercises should be performed fifteen or twenty times. Before starting a workout, it is necessary to warm up the muscles. After classes, you need to spend at least five minutes stretching your muscles. Proper execution of the exercises will create a good muscle corset for the back.

For a girl, a strong back is a guarantee of lower back health. In addition, with developed spinal muscles, a girl’s waist looks much thinner. Body proportions become more harmonious. At the same time, visiting the gym is not necessary; a girl can do all the basic back exercises at home. The main thing is to have strong motivation.

Back workout in the gym: vertical row

Consider every nuance of execution. Do the exercises in stages:

To begin, stand in the desired position and take the simulator. Move as close to him as possible. Place your thighs under the bolsters.
Grab the handle. When doing this, use a medium to large grip.
Without leaning back, arch your back slightly.
Inhale as you do the exercise. As you exit, pull the handle toward your chest. Perform this exercise while being strictly upright. Move your elbows back a little, bring your shoulder blades together as much as possible.
As you lower the bar, hold the pose for a second. This way you will achieve maximum effectiveness of the exercise itself.
Return to the original position.

Vertical
There are no difficulties in this back workout in the gym The most important thing is to take the initially desired position, use the optimal grip that matches your level of training.

If you do everything correctly, taking into account all the features, you will get a wide, sculpted back. Perform the exercise in parallel with other exercises.
You can do bent over rows.

Back workout in the gym: bent over row

When performing the exercise, place the barbell on the rack so that it is in line with your knees. You don't want to overload your psoas muscles by lifting heavy weights, do you? This way you will only waste a lot of energy.

Complete the exercise in several stages:

Stand near the barbell. Grasp the bar with your hands using a wide grip (wider than your shoulders). Remove the sports equipment from the rack. Spread your elbows to the sides. Keep your back straight. Bend your legs slightly at the knees.
Tilt your body forward, reach a position so that your body is almost parallel to the floor surface. Keep your balance. You can do this if you bend your knees and move your pelvis back. Fix your torso in this position.
Pull the barbell toward your waist. Try to bring your shoulder blades together as much as possible. You will perform the deadlift using your back muscles, but not your arms.
Try to hold on at the highest point for a second. Slowly lower the barbell back, spreading your shoulder blades to the sides. Do not change the position of your body. Just lower your arms as low as possible, spreading them out to the sides of your shoulder blades.

Bent over
Perform this exercise to train your back in the gym no more than 15 times. This will be a warm-up. In total, do a maximum of 4 more approaches, each with 10 repetitions.

Back anatomy

Training the back muscles is not just the path to beauty, but also to health. After all, it is the back that bears the lion's share of the load and directly affects the functioning of most organs and systems of the human body, and also coordinates movements.

Anatomy of the back muscles The upper dorsal border is the lower part of the neck and shoulders. The lower border is the line passing over the upper bones of the pelvis through the sacrum. The lateral dorsal borders are conventional vertical lines under the armpits. The back is usually divided into separate areas: paired scapular, subscapular and unpaired vertebra.

The skin of the back, compared to other parts of the body, is quite thick and inactive, especially in the area of the shoulder blades. It covers a layer of subcutaneous fat, followed by a connective tissue membrane (fascia).

“Superman” - exercises for training the back in the gym for girls

The main advantage of the exercise is that you do not need to use additional sports equipment. It can be performed in the gym or at home. But don't take the exercise lightly. It is quite intense and more difficult to perform than you might think.

Do the following manipulations:

Lie down on the floor. The face should look down. Place your hands in front of you. This is the starting position.
Tighten your back muscles, raise your legs, and also lift your chest higher off the floor. Keep your arms and legs parallel. At the highest point, you will resemble the hero Superman floating in the air.
Freeze in this position for a few seconds. Slowly place your feet on the floor, and return your hands to their original position.

Effective
There are several options for performing exercises for training your back in the gym:

To increase the intensity of the exercise, do the exercises in 3 sets. Do 30 repetitions in each approach.
To reduce the intensity, perform this exercise without wearing sneakers. Also, do not straighten your arms; rather, press them to your neck.
Perform the exercise by lifting one leg and one arm at a time. Raise your left arm and leg, change.
An alternative and also effective method of the superman exercise is hyperextension. This exercise was described a little higher.

EXERCISES FOR EVERYONE

DUMBELL RAILS

One of the main exercises for pumping up your back is dumbbell rows. It develops the latissimus muscles and engages each half of the back. The legs are slightly bent, the body tilts ninety degrees. Dumbbells in hands. The elbows are directed straight up, and the arms with dumbbells are raised along the body until the shoulder blades join. The return to the starting position is done slowly.

In order to pump up the lower latissimus muscles, perform bent over rows with one arm. You will need a bench or chair. Standing sideways to her, both feet on the floor, the left one put forward and slightly bent at the knee. The left hand rests on the bench, the body at an angle. The dumbbell is taken with a neutral grip and straightened freely downwards. As you inhale, pull the dumbbell to your waist, possibly higher. After a short delay, the arm straightens down again. The body is fixed and does not turn around, the elbows do not move to the side. The movement allows you to pump muscles with increased amplitude, while the spine experiences less stress. This way you can pump up the latissimus and middle dorsal muscles.

Exercises with a barbell allow you to pump up all sectors of the back muscles well. Standing straight, legs slightly bent at the knees, pull the barbell towards the stomach. At the same time, the shoulder blades are brought together. You need to pump up your muscles slowly. Repeat ten times the first time and fifteen times the next. Then the exercise is slightly modified. From a standing position, the straightened body lowers down to a line parallel to the floor. Then the body returns to the starting position. The legs are bent; the muscles need to be pumped at a slow pace. If there is a strong rounding of the lumbar back, then you need to reduce the amplitude.

SHRUGS

You will need dumbbells or a barbell with a curved bar. The projectiles are in straightened arms, the shoulders rise up to the highest possible point. Shoulders should not rotate, as this can lead to injury. If the barbell is straight, then you should grab it with a different grip, not forgetting about changing the position of your hands from set to set.

Back training in the gym for girls: arm raises

this exercise for back training in the gym for girls to improve the relief of the back and upper spinal muscles. Also, during execution, you can strengthen the rotator cuff muscles, and this is very important, since the strength of these muscles directly affects the resistance of the upper joints to heavy loads.

We spread our hands

Do the exercise like this:

Set up the simulator: handles and their position, and also set the height of the seat. Straighten your arms and grab the handles, located shoulder-width apart.
Press your chest against the seat of the exercise machine, keeping your body only vertical. Bend your back slightly in the lumbar region, straighten your arms, hold the handle using a neutral grip. Spread the handles to the sides. In this case, the load should come off the stops.
Tighten your deltoids and upper back muscles. Extend your arms as far as possible. Elbows should be in line with your back. When you begin the exercise, inhale and hold the air.
Hold the position for a second, moving your arms back. Tighten your deltoids even more. Exhale, return to the original position.
Rest a little and do the exercise again. Don't bend your arms when you open them. Lock your elbows and keep them motionless.

When you perform this exercise, keep the following in mind - each movement should be slow and controlled.

EXERCISES FOR GIRLS

At first, a girl does not need to strive for training with heavy weights; first, it is better to feel the work of the target muscles. For harmonious development, you need to pay attention to each segment of muscle mass.

In order for a girl to properly pump up her back at home, she needs to stretch her muscles. To do this, you should take a lying position on your stomach, raise your torso on your arms and stretch up and slightly back. You can complicate the movement by bending your legs, with which you need to try to reach the top of your head. Caution should be exercised; if there is pain in the lower back, you need to reduce the deflection or stop the exercise. And now another version of the movement from a lying position on your stomach. Hands behind your head, and the body rises up. The difficulty of the exercise is that the legs must be pressed to the floor. Pump ten times in three approaches.

Another exercise for girls to stretch and strengthen the back muscles. Sitting position with crossed legs. Straightened arms clasped behind the back. The body turns to the sides, to the right and to the left. Three sets of twenty-five times.

Exercises with dumbbells are an affordable and effective way to pump up your back at home. The initial position is standing upright with shells in your hands. Bend forward to an angle of ninety degrees and straighten. Pump ten or fifteen times in three sets.

The next movement is made by bending forward at a right angle. Arms with dumbbells are straightened or slightly bent at the elbows and spread to the sides. In this position, you need to pause for a couple of seconds and lower your arms. Three approaches of fifteen times will be enough. After this, you can pump your back, moving your arms back.

You need to lie facing the floor, with your arms extended straight forward with dumbbells. When lifting them, you need to move them back, imitating the movements of a swimmer. Feet slightly lift off the floor. This way you need to pump your back muscles ten or fifteen times.

A very useful exercise for the back at home. Hyperextension on a fitball. The ball is located near the wall. The girl should lie on the fitball with her stomach down and rest her feet against the wall. The back, as well as the buttocks and back of the thighs, can be pumped up by raising and lowering the body. You can raise your legs higher to increase the load. The lower back does not relax.

With sufficiently strong motivation and perseverance, you can effectively pump your back without even going to the gym. You need to start small, gradually get involved and give the body time to get used to the new way of life. It is better to do the exercise correctly and little, than somehow and quickly. If you feel discomfort in your muscles, you should take a break. Moreover, you should never do exercises while overcoming pain. If a pause in training does not help, then it is better to consult a specialist. The main condition for obtaining a positive result is regularity, maintaining enthusiasm and focus.

Back training in the gym: exercise with a roller

To warm up the latissimus dorsi muscle, correct your posture, and pump up your deltoids, use a roller to train your back in the gym . This device will allow you to eliminate back pain, strengthen your abs and back muscles.

With roller

The exercise is simple, but when doing it, follow these rules:

Rest on your knees and toes. Take the exercise machine in your hands and stretch it in front of your chest.
Roll out the roller in front of you and slowly straighten your body.
Try not to touch the floor surface with your body.
Move the roller as far in front of you as possible.
When your torso becomes horizontal to the floor, hold for a couple of seconds.
Tighten your abdominal, shoulder, and back muscles.

Choose the number of approaches yourself or ask a trainer for help.

https://youtu.be/ygANZYk1Td0

Examples of ready-made programs

Back training for girls, whether in the gym or at home, has a number of its own characteristics. They are usually as follows:

warming up before working on exercise equipment;
inclusion in the program of basic multi-component elements, such as rows or push-ups;
mandatory introduction of hyperextension into the complex of exercises;
strict implementation of all designated approaches and repetitions;
following the correct technique for performing training elements;
mandatory stretching after each strength exercise;
careful handling of scales;
cool down at the end of the complex.

Programs for beginners and experienced athletes are not so different. The main difference lies in the number of sets, weights and variations in the execution of elements.

For beginners

It is enough for beginners to work their back once a week. Such training will include only the “base” with a minimum number of approaches and repetitions.

Exercises	Working muscles	Approaches	Replays
Deadlift	Legs, buttocks, shoulders, arms, abs, back	2-3	6-8
Pull-up	Latissimus, biceps, triceps, shoulder girdle	2-3	5-7
Hyperextension	Lumbar, abs	3	12-15
Plank	Buttocks, abs, arms, thighs, calves and lower back	3	15-30 seconds

A little about the bar. This is a universal static exercise, the implementation of which involves many types of muscles. When performing it, it is necessary to monitor the tension of the abs and buttocks, and also monitor the deflection in the lumbar region. For beginner athletes, it is enough to “hold out” in the plank for 25-30 seconds. Over time, this figure can be increased to 1 minute.

Girls should also remember about the mandatory warm-up and final muscle stretching.

For experienced

Trained athletes can conduct a more intense workout, consisting of several blocks with minimal rest breaks.

Exercises	Working muscles	Approaches	Replays
Block I
Hyperextension	Lumbar, abs	3-4	15-20
Pull-ups	Latissimus, biceps, triceps, shoulder girdle	3-4	8-10
Upper block pull	Latissimus, major, round muscles, biceps, triceps	3	10-15
Block II
Lower block thrust	Latissimus, diamonds, traps, deltoids, legs	3	10-15
Bent-over barbell row	Trapezius, diamond and lats	3	10-12
Deadlift	Legs, buttocks, shoulders, arms, abs, back	3	10-12
Block III
Bridge	Back, legs, chest, abs, lumbar	1	20-40 seconds
Shrugs	Trapezius and shoulder region	3	10-15

The rest time between blocks should not exceed 2 minutes. During the training, girls need to monitor their well-being and, if necessary, increase the break time.