Women's Gym Fitness Program Teach you how to exercise

During fitness exercises, you can exercise in the gym or at home, and there are many movements in the gym or at home. Of course, there are many people who will set up fitness plans. Some people know about the gym fitness plan. So, what is the fitness plan for women in the gym? Teach you how to exercise. Let’s take a look!

　　The first day: Chest muscles

　　The most important thing to do for exercise in the chest muscles is to practice dumbbells. There are multiple sets of movements in the dumbbells. Now we have to do

　　1. Use a flat barbell pushing pedal to make 20 weights in a row. Do 4 sets.

　　2. Use an upward diagonal dumbbell pushing pedal to make 20 weights in a row. Do 20 weights in a row. 4 sets.

3. Flat dumbbells fly birds can make 20 pieces in a row. Do 4 sets.

The amount of exercise is not suitable. Persisting in 3 movements can make the chest muscles tighter and make the female breasts more lined.

The next day: Back muscles

Many girls have wide shoulders and wide backs, and they don’t look good in clothes. There are too many backs, so it is also very important to lose weight on the back.

1. Bend over the barbell rowing with 20 pieces in a row. Do 4 sets.

2. Rowing with single-arm dumbbell rowing with 20 pieces in a row. Do 4 sets.

2. Rowing with single-arm dumbbell rowing with 20 pieces in a row. Do 4 sets.

3. Rowing with sitting tens rowing with 20 pieces in a row. Make 20 pieces in a row with a weight that can make 20 pieces. Make 4 sets.

　　　Day 3: Shoulder muscles

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

　　1. Make 20 pieces in a row with a weight that can make 20 pieces in a row. Make 4 sets.

　　2. Use dumbbells to lift sideways. Can make 20 weights in a row. Do 4 sets.

　　　3. Bend over the dumbbell side lift, use 20 weights in a row. Do 4 sets.

　　Fourth day: Arm muscles

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

1. Alternate dumbbell curl Use one arm to make 20 weights in a row. Do 3 sets.

2. Extend the back of the dumbbell triceps with one arm to make 20 weights in a row. Do 3 sets.

3. Cross your hands on the top of your head, slowly drop to your neck, stop on the pillow and neck, and face the ceiling with your elbows as best as possible. Do 10 times in a row, each time for 5 seconds.

　　Fifth day: Leg muscles

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

　　1. Free squats start with self-weight and don’t have to bear weight. Squat and stand up for 50 times, rest for 1 minute, and perform 3 consecutive sets; please strictly follow the tutorial to learn squats, or consult a gym coach. The weight bearing should be carried out at the beginning with someone to protect you.

2. You can do 20 squats with a squat. Make 20 weights in a row. Do 4 sets.

　　Day 6: Waist and abdomen

　　The small belly is the most troublesome part for women, especially women who sit in the office for a long time, who are almost becoming a little belly woman!

　　1. 15-20 sit-ups per group, do 3 sets. If you can't do it, do it. If you can't do it, do it.

　　2. If you can't do it, do it. Exhaustion

3. Use a weight that can be made of 20 pieces in a row. Do 3 sets. Day 7: Rest

　　On the rest day, try to control your diet, do not overeat, and be careful not to eat greasy things.

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