Goddess compulsory course! Perfect women's fitness plan

#Lose-weight #bmi-scale

March 27, 2025

Many girls often only do a lot of aerobic exercise when exercising and often ignore strength training. In fact, this is the biggest mistake. If you lose the watermelon and grab the sesame, muscle strength training is the best and the most critical.

　　First of all, you don’t have to worry about strength training turning you into a female kingdom. (You know that even boys need to train muscles, not to mention that girls rarely have male hormones in boys, please don’t worry about unnecessary)

　　Again, strength training can help you improve your basal metabolism and help lose fat.

　　Then, strength training can also allow you to get perfect body lines (vard line, buttocks, back curves, waist, tight legs and firm chests), making your body tighter and no longer loose.

　　Look at many supermodels and celebrities who like fitness very much, their lines are all very good, such as Victoria’s Secret Angel Miranda Keer, she often makes equipment and likes to make sandbags. Can you say that her muscle lines are not good-looking? The sexy goddess Monroe also "lifts" at home, and Monroe has become a "heartthrob".

　　Muscles are treasures. Strong muscles are like the roots of plants, and are the source of our health. The stronger they are, the stronger they can grasp the skin on the surface.

　　　Fat loss and muscle gain: Secondly, for girls, most fitness exercises are for the purpose of shaping the body and reducing fat.

　　There are many people in girls who want to reduce fat in the lower body, sculpt the curves of their thighs and buttocks, and many people who want to reduce belly belly and fat on the abdomen, some want to reduce the back of their arms, and some want to reduce the back. In short, they want to make the body proportions even and have a beautiful body shape.

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to the account to search for "Fitness Bar Network" or "Click to scan and follow")

>Female fitness and strength training: break 8 misunderstandings!

　　Every woman must be healthy, shaping beauty is a course for a woman's life

　　Visit Secret Angel Shaping Video Teaching, you can also become a sexy goddess

　　So fitness plans should also have focus and highlight the main contradictions.

　　Tip: Girls' plans mostly focus on fat loss and pursue lines, so they should be medium or light weight, high frequency, short intervals, and slow motion As the main point, don’t use explosive power or do heavy weight exercises.

　　What is a high number? Theoretically, each group can be more than 15 times to 5 or 60 times. It is recommended to make adjustments based on personal situation.

　　No plan is perfect! Everyone’s situation is different, and it is impossible to have a fitness plan suitable for everyone. For the same person, you also need to change the training plan regularly to achieve better results.

　　So experience is very important here. With experience, you can adjust the plan yourself. It is not necessary to have a coach, but more than yourself, you can have more experience than yourself. People will benefit a lot.

>Tell us about our plan:

The simplest and most effective plan: practice 4 days a week, training for different muscle groups every day. That is, chest, back, shoulders, hips and legs each day. The arms can be inserted in the chest and back training. Because the hands are trained during the chest and back training, there are no many arm training. The abdomen can be inserted in any other training. After each training, 4 to 8 groups, or 4 sets of × 2 to 3 movements, you can practice 3 to 4 times a week, or you can use one day to strengthen your abdominal muscle training and cooperate with aerobics.

　　A cycle for 4 days and rest for one day. Each one can be done. Persist in aerobic training for 3-4 times a week. You can do about 30-50 minutes after each device training, or you can have a 30-60 minutes aerobic day in the morning, or have another aerobic day to run happily

　　Strength + Aerobic: Remember, only by combining strength + aerobic can you see good lines by reducing fat and gaining muscles. Only by having a certain amount of muscle can you see a perfect figure after losing fat. Otherwise, there is no muscle at all. After the fat is eliminated, what is left? Skinny and bone-bone? That is the ugly.

　Okay, let’s take a look at our fitness plan content!

(Note: Follow the fitness bar WeChat public platform, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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Women's fitness plan:

　　1. Day 1 Chest + three heads

　　Barbell/Smith bench press 1 to 2 warm-up

　　　Dumbbell bench press 15-20RM×3

　　　　Instrument chest push 15-20RM×3

　　　Butterfly machine (or cross chest clamp) 15-20RM×3

　　　Single-arm bend over arm flexion and extension 15-20RM×3

　　　　The tensioner presses down 15-20RM×3

　　When practicing all chest movements, remember to straighten your chest and hold your shoulders, learn to use your chest muscles to exert force instead of relying on your arms

2. Back+ Two-head

　　　Deadlift (or Roman chair stand up) 15-20RM×3

　　　　Barbell rowing 30RM×3

　　　Sitting position rowing (or single-arm dumbbell rowing) 20RM×3

　　　Sitting position pulling 15-20RM×3

　　　Barbell curl 15-20RM×3

　　　Band-head curl 15-20RM×3

　　　Key points: When practicing back movements, the mind is on the back, and the shoulder blades are pulled back and clamped back. You should experience using the back to exert force, and do not exert force with your arms to perform movements.

(Note: Follow the WeChat public platform of the Fitness Bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")