23 suggestions and plans for women's fitness training

Article 1: Do only a little bit every day, but you must persevere.

This sounds very easy, but many people cannot. Whenever I feel that I can't persist, I always let myself do only a little bit every day, but persevere. For example, using 4 days as a cycle to complete a set of movements that may be completed in one day.

Article 2: Be sure to do some dumbbell exercises.

Some people like to use bell carrying or other equipment to complete strength training, but I suggest that dumbbell training must be necessary because this is the best way to exercise arm strength. For example, a set of arms holding movements you complete with other equipment is definitely not as effective as using dumbbells.

Article 3: Do horse stance and bodybuilding. For female bodybuilders, in order to better exercise the hip muscles, don't just do horse stance training. Do some horse stance and body rotation exercises can achieve better results. When doing horse stance and body rotation , remember to keep your legs still and only move your upper body.

Article 4: Be sure to touch the ground.

To ensure that the heel is not strained, when you are climbing stairs or other exercises, you must contact the entire soles of your feet when you are going up and down stairs or other grounds. Never use only the front half of your feet to prevent straining the Achilles tendon.

Article 5: Focus on concentration and focus on training.

Although you are practicing muscles during training, you must devote yourself to it, because only with full concentration can you achieve the best results.

Unless you have to rely on a belt for injury or when lifting weights, try not to use it. It is recommended that you wear a pair of tight shorts on the platform and lift your hips when training with a barbell. Tough arms and shoulders are the best belts.

Article 7: Try to practice to your limits.

Article 7: 　　In order to fully tap potential and pursue long-term training, it is better to maximize your limits. There is no need to practice a whole set of movements. You can shorten the time according to the specific situation, but strengthen the intensity.

Article 8: Engage in a little ball sports.

No way, lifting a barbell can strengthen muscles, but if you can engage in some other sports, especially ball sports, such as basketball or badminton, you can better develop muscles in the whole body. However, when playing basketball, you must do what you can.

Article 9: Continuously try new movements.

In order to keep fresh, you should keep training new movements as much as possible, or often try new training methods. For example, you have always used horse steps to train your hip muscles, then you can try to use race walking instead. If you have always been accustomed to practicing with parallel legs, You might as well try another lunge at a time.

Article 10: Try the extreme compound training method.

This method is to completely fatigue a certain part of the muscles through a single training, and then perform compound training to receive greater intensity training. For example, when the horse stance exercises the hip muscles to reach the limit, you can choose a certain exercise device to perform full-body exercise. (It was mentioned in the content two days ago, and those who don’t understand can flip through the records)

Article 11: Perform cyclical training.

Select a set of movements that train each part and conduct cyclical training. After each movement is completed, you only have to "rest" for 3 minutes at most, but this "rest" is not really doing nothing, but performing 3 minutes of aerobic exercises. Then perform the next movement, repeating each movement 12 times. After the full set of movements is repeated 3 times, the training is ended.

Article 12: Do shoulder contraction first.

When doing strength training, such as snatching barbells or rowing exercises, before contacting the equipment, be sure to remember to shrink your shoulders first, which can help you reduce the pressure on your biceps.

Article 13: Remember to raise your chest and raise your head.

When doing horse stance, don’t forget to imagine that your back is leaning against a pole, and always keep it safe. Hold a chest-up posture, because doing so can make your horse stance more stable.

Article 14: Eat a balanced breakfast.

The quality of breakfast is very important. You must consume balanced nutrition every morning. A good breakfast can not only avoid hypoglycemia, but also make you full of energy in the day. My favorite breakfast is a bowl of oatmeal made of half a cup of oatmeal, half a cup of water and half a cup of low-fat milk, a banana, an apple, 4 to 6 protein Pancakes. Of course, you can also add the egg white to the cereal porridge directly. Finally, don’t forget to add a little fresh flax seed to the processed cereal porridge.

Article 15: Replace Suda water, coffee and beverages with water.

I only drink one liter of boiled water every day.

Some people are afraid that eating natural sugar will lead to meat, but I would rather eat natural sugar than substitutes. The best way to consume the calories brought to you by these sugars is exercise. .

Article 17: Every day is a new beginning.

Every day, you must get out of bed, and never let yourself worry about spending the night. Every day is a new beginning.

Article 18: Think about beautiful things.

I fantasize that all the good things you expect will be realized in the near future, such as a slim and healthy figure, a dream lover, and a better job...I am training When practicing, you often have these beautiful dreams and believe that one day, the beautiful dreams will come true.

Article 19: Let role models give you strength.

First, when you choose role models, you must choose the best one. The power of role models is infinite. They can not only provide you with successful experience, but also make you full of confidence in the future.

Article 20: Maintain adequate sleep.

Many people are too busy with work and career. You cannot sleep for 8 hours a day. However, you should require yourself to lie on the bed for at least 8 hours a day. The higher requirement is: you should go to bed and get up regularly and at regular intervals every day, and be able to fall asleep as soon as you touch the bed. It would be better to take a warm bath before going to bed.

Many people don’t know that cold hands can easily cause colds, and you will not be able to train normally. Remember, when exercising, be sure to keep your hands warm. Running When exercising, you should keep rubbing your hands to maintain its temperature.

Article 22: Learn to avoid discomfort and pain.

Training often causes discomfort to your body, especially when training your abdominal muscles and the left and right sides of your body. This discomfort will usually disappear on your own after a few days, but when you find pain in a certain part, you will feel pain on your side. Or after training on the left and right sides at the same time, only one side will feel pain, etc., you must check whether you are injured.

Article 23: Pay attention to relaxation training.

Many people know that there will be some relaxation training when starting or ending a set of movements, so don’t underestimate these trainings. Especially beginners should perform relaxation training to stretch between each set of movements, because research shows that this can increase the effect of 203. In fact, when you wake up every morning, performing some stretching exercises in bed, even for a few minutes, is very beneficial.