Girls' fitness plan weekly collection version

Nowadays, fitness is popular among many people. In order to have a good figure, many women have also started to exercise slowly. However, many women are not sure how to exercise, or are worried that they will become strong after fitness. Let’s introduce a fitness training plan specifically suitable for girls.

　　Monday: Chest muscles

　Arrangement: Today, we will exercise for chest muscles, and the most important thing is to practice dumbbells. There are multiple sets of movements of dumbbells. Now we have to do 4 sets of flat barbells, tilted dumbbells, and flat dumbbells, each with 20 sets of exercises.

　　The amount of exercise is not suitable for too many. Persisting in 3 movements can make the chest muscles tighter and make women’s breasts more lined.

　　Tuesday: Back muscles

　　Many girls have wide shoulders and wide backs, and they don’t look good in their clothes. There are too many flesh on their backs, and they are almost becoming a tiger-backed and bear-waisted waist. Therefore, weight loss on the back is also very important.

　　Arrangement: First, the barbell rowing movement is carried out in 20 consecutive times, and 5 sets; second, the single-arm dumbbell rowing is carried out in 4 sets, 20 sets in each set; second, the straight arm press is carried out in 3 sets, 20 sets in each set.

　　Wednesday: Shoulder muscles

　　If you want to show off your shoulders, be sure to have attractive and slim shoulders, otherwise the shoulders are as wide as a boy, which is not beautiful!

　　Arrangement: Bend over the bird, the barbell neck lifting, and the single-arm dumbbell front flat lifting are carried out in 4 sets, each set of 20 sets.

　　Thursday: Arm muscles

　　This is The gym weight loss plan for exercising arms is now. Kirin arms, butterfly sleeves, etc. are all local obesity problems that girls are prone to.

　　Arrangement: Find a dumbbell that suits you, and curl 20 alternately, and do 4 times; cross your hands on the top of your head, slowly dropping to your neck, stop at the pillow and neck, and face the ceiling with your elbows to the best of your ability, and keep it for 10 consecutive times, each time for 5 seconds.

　　Friday: Leg muscles

　　Elephant legs, small thick legs, radish legs, etc. are all descriptions of obese legs by women. If you don’t want to be among them, then act quickly!

　　Arrangement: Free squats, squat and stand up for 50 times, rest for 1 minute, and perform 3 consecutive groups; 35 frogs jump, perform 2 times.

　　Saturday: Waist and abdomen

Small belly is the most troublesome part for women, especially women who sit in the office for a long time, they are almost becoming a bellywoman!

　　Arrangement: 20 seating equipment rowing, 3 sets; 30 upright ups and ups, 2 sets of side abdomen, and do all your strength; 20 side abdomen kicking, 20 side bending, and 3 sets of continuous 3 sets.

　　Zhou Qi: Rest one day

　　After the first 6 days of exercise, the muscles are in a tight state, so let’s take a break at home today. However, for the sake of slimness and weight loss, you cannot eat and drink today, ensure that the normal weight loss meal has rest time, prevent weight rebound, and affect the weight loss effect.

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