Girls’ fitness plan How to exercise in the gym

Girls’ interest in fitness is far less than boys. Many girls choose aerobics or yoga even if they exercise. There are fewer equipment to exercise in the gym. In fact, women can also go to the gym. So today we will introduce women’s fitness plans and take everyone to exercise together to lose weight!

1. Warm-up dredging

　　About 20 minutes, it doesn't matter, it doesn't matter if the body sweats gently. This point is prepared for the following aerobic dredging, women's gym aerobic weight loss plan. It can defend ligament strain. I heard that the gym is slimming, joint damage, etc.

　　The equipment can be selected: treadmill, elliptical machine, stepper, cycling, etc.

2. Power dredging

　　First day: chest, action: 4 sets of flat barbell bench press x20, 4 sets of inclined dumbbell bench press x20, flat dumbbell flying bird: 4 sets of 4 sets of butterfly chest clamping: 4 sets of x20 20 pieces, instrument birds: 4 groups x20

　　Day 2: Back, slimming. Action: High-level pull-down 5 groups x20, bent barbell rowing 5 groups x20, single-arm dumbbell rowing: 4 groups x20, straight arm pressing: 3 groups x20, goat stand up: 3 groups x20

　　Day 3: shoulders, gym weight loss. Action: 4 groups x20, barbell neck pressing 4 groups x20, single-arm dumbbell side lifting 3 groups x20, bent birds: 4 groups x20, single-arm dumbbell front lifting: 3 groups x20, inclined plate bent dumbbell back lifting: 5 groups x20

　　Fourth day: Two and three, action: 4 sets of dumbbell alternate curls x20, 4 sets of accumulated curls x20, 3 sets of inclined plate curls x20, 4 sets of narrow distance bench press 4 sets of backhand neck and back arm flexion and extension 4 sets of puller single arm pull 3 sets of x20

　　Five Day: Legs, gym fitness plan. Action: 4 sets of free squats x20, 45-degree reverse pedal 3 sets of x20, instrument thigh 5 sets of x20, frog jump 2 sets of x35, single-sided lifting heel lift 4 sets of x100 x2, sitting leg flexion and extension 2 sets of x20

　　Sixth day: waist and abdomen, learn to lose weight and go to the gym .Actions: 4 sets of flat barbell bench press x20, 2 sets of high pull-down, 3 sets of seating equipment, 2 sets of curls x to do all your strength, 2 sets of waist rotation x to do all your strength, 2 sets of curls x to do all your strength, 3 sets of lifting body flexion x to do all your strength.

3. Fat loss and unblocking

　　Aerobics, pedal exercises, and fighting exercises are easy to consume fat. In fact, they are aimed at weight loss throughout the body, and have little effect on local shaping. Learn to lose weight in the gym, but you must pay attention to deep stretching afterwards.

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