What to do on the first day of fitness for girls? What movements do girls do in the gym

Some girls are often curious on the first day of fitness. They think what this equipment is used for and what is that person practicing? There are different things for girls and boys. There are also some fitness novices and fitness masters who exercise differently. So what do you think girls need to practice on the first day of fitness? Let’s take a look at the fitness knowledge together!

　　First day

　　Warm up: 5 to 10 minutes, jogging, jumping rope, opening and closing jumps, the body is slightly hot or sweating, prepare the body.

　　Action 1: Smith machine squat. 4 sets, 15 times per set.

　　Exercise parts: hips, back of the thighs.

　　Exercise effect: upright buttocks, tighten the thighs.

　　Instructions: Tighten the muscles in the core (abdomen and lower back), stand slightly forward with your feet. Straighten the back, tighten the shoulder blades, and slowly bend the knees along the toes. Do not retract or place joints inward or outward.

　　Action 2: Arrow squat. 4 sets, 15 times per set .

　　Exercise parts: hips, thighs.

　　　Exercise effect: buttocks, tighten thighs.

　　Instructions: The left and right feet are alternately performed. You can squat with a squat or squat slowly.

　　　Action 3: Leg lift. 4 groups, 15 times per set.

　　Exercise parts: thighs.

　　Exercise effect: tighten thighs.

　　Instructions: The knee angle does not change during exercise. You don’t need to completely straighten your knees when pushing up to the top.

　　Action 4: hip bridge. 4 groups, 15 times per set.

　　Exercise parts: buttocks, abdomen, back.

　　　Exercise effect: buttocks, tighten the abdomen, back.

　　Instructions: Stay on the top and feel the buttocks tense, increase the curls.

　　Action 5: Kneeling position with different sides of the hand and legs. 4 groups, 15 times per group.

　　Exercise effect: hips, shoulders, lower back.

　　Exercise effect: hips, tighten the waist, shoulders.

　　Instructions: Stay on the top and feel the buttocks tense.

　　Action 6: sit dumbbell press. 3 groups, 15 times per group.

　　Exercise effect: stand on the top and feel the shoulders. Nervous.

　　Action 7: Standing dumbbell lifts sideways. Three groups, 15 times in each group.

　　Exercise parts: Shoulders.

　　Exercise effects: Tighten shoulders.

　　Instructions: Do not fully straighten the elbow joints, leave a small angle to reduce joint pressure.

　　Action 8: Standing dumbbell lifts front dumbbells. 3 groups, 15 times in each group.

　　Exercise parts: Shoulders.

　　Exercise effects: Tighten shoulders.

　　Instructions: Do not completely straighten the elbow joints, leave a small angle to reduce joint pressure.

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