Women's Weight Loss Fitness Plan Weekly

During the fitness process, in addition to fitness movements, many people will also formulate fitness plans, but there are also some requirements for formulating fitness plans. So, what is the weekly schedule of women's weight loss fitness plans? Let's learn about the weight loss fitness plan!

　　Day 1: Exercise chest muscles

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

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

　　Day 2: Exercise back muscles

　　　Many girls have wide shoulders and wide backs, and their clothes are not good-looking. There is too much flesh on their backs, and they are almost becoming a tiger-backed and bear-waisted waist. Therefore, weight loss on their backs is also very important.

　　Arrangement: First, bend over the barbell rowing movements in 20 rowing in a row, and 5 sets; second, single-arm dumbbell rowing in 4 sets, 20 sets in each set; second, straight arm pressing in 3 sets, 20 sets in each set.

　　Day 3: Forging Refining 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.

　　Arrangement: Bend over the bird, lift the barbell neck front, and lift the single-arm dumbbell front flat, and carry out 20 in each group.

　　Day 4: Exercise the arm muscles

　　This is the gym weight loss plan for exercising the arms, Kirin Arm , 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 drop to your neck, stop on the pillow and neck, and face the ceiling with your elbows as much as possible. Perform 10 times in a row, each time for 5 seconds.

　　Day 5: Exercise 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.

　　Day 6: Exercise your waist and abdomen

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

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

　　Day 7: One day off

　　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 can’t 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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