Women's gym fitness program, exercise is the premise to maintain good health. Nowadays, many people value their health, so they will take exercise. The purpose of many people's fitness is to make themselves stronger. Let's share the fitness plan of the women's gym for everyone.
Women's Gym Fitness Program 1 Monday: chest exercise+skipping rope for 20 minutes.
There are 4 groups of flat barbell bench press, 4 groups of upward inclined dumbbell bench press, 4 groups of flat dumbbell flying birds, 4 groups of butterfly chest clips and 4 groups of instrument flying birds.
Tips for losing weight and fat: Switching between groups is only the rest time to the next instrument, which is more conducive to hormone secretion without extra rest.
After anaerobic exercise, add aerobic skipping exercise to make you realize your weight loss plan faster.
Advantages of female students practicing chest: Female students practicing chest can enhance the strength of chest muscles, make the chest more straight and prevent sagging.
Tuesday: Back training+running on a variable speed treadmill for 20 minutes.
There are five groups of x20 in high-position pull-down, five groups of x20 in oblique barbell rowing, four groups of x20 in single-arm dumbbell rowing, three groups of x20 in straight-arm push-down, and three groups of x20 in goat standing up.
Tips for losing weight and fat: don't lean forward or lean back too much during the pull-down process. This is especially important on the day of back training. If the correct posture is not guaranteed, you may hurt your spine.
There are usually many people on the treadmill in the gym. Remember to run for dozens of minutes after practicing your back, lose weight at different speeds, climb hills and run your ass.
Benefits of back exercise for girls: Only by having strong back muscles can you move your spine and avoid wrong posture. Practice bad posture such as back, hunchback and round shoulders to stay away from you.
Wednesday: shoulder exercise+rotation to reduce fat
Four groups of x20 barbells in front of the neck, three groups of x20 dumbbells raised by one arm, four groups of x20 birds leaned over, three groups of x20 dumbbells raised by one arm, and five groups of x20 dumbbells leaned over the inclined plate.
Tips for losing weight and fat: Strength training combined with breathing is better.
Spinning helps to consume glycogen, because today's training time will be long. You can eat a banana to replenish energy 30 minutes before the start of fitness-1 hour.
Benefits of shoulder training for girls: Shoulders are the key to propping up a dress. Good shoulders will make the whole person's energy come out, not easily hunched over, and the posture will be more straight. Girls must practice their shoulders, and their temperament will be better.
Thursday: Practice arm+elliptical machine for 20 minutes.
There are four groups of dumbbell alternating flexion, four groups of concentrated flexion, three groups of inclined plate flexion, four groups of narrow bench press, four groups of backhand neck back arm flexion and extension, and three groups of stretcher single arm pull-down.
Tips for losing weight and fat: train arm muscles with dumbbells, pay attention to slow down for at least 3 seconds, and feel stretched. When you lift the dumbbell, you can finish it as quickly as possible.
Elliptical machine is helpful to improve physical endurance and exercise cardiopulmonary function. Compared with treadmills, elliptical machines have less influence on knees. Friends with a large weight base can use an elliptical machine instead of all running exercises.
Advantages of girls' arm training: Wearing short sleeves after arm training will show tight, slender and powerful arm lines.
Friday: leg exercise+rowing machine aerobic
There are 4 groups of free squats, 3 groups of 45-degree handstands, 5 groups of double-bending lifts, 2 groups of leapfrog, 4 groups of unilateral bell lifting heels, and 2 groups of sitting legs flexion and extension.
Rowing machine is a common aerobic equipment in large gyms. If there is one in the gym, you can practice. If not, you can use other aerobic exercises instead of rowing machine aerobic. Sitting posture is adopted in practice, so the influence on the joints of lower limbs is relatively small. This is an aerobic exercise that requires the whole body muscles to participate, which can play a very good role in losing weight and fat.
Saturday: practice waist and abdomen core+step exercise
There are 4 groups of flat barbell bench press, 2 groups of high pull-down, 3 groups of horizontal paddling with seat, 2 groups of abdomen retraction, 2 groups of waist retraction, 2 groups of side retraction, 2 groups of side retraction and 3 groups of side retraction.
Remember to do aerobic exercise after practice. Practicing treadmill exercise can consume a lot of energy and enhance cardiopulmonary function. In addition to losing weight and fat, it can also shape the hips and legs of participants.
Sunday: rest
Take a day off to prepare for next week's plan.
Seven points for attention in women's sports
First, women will wear makeup when they go out, and don't wear makeup when they exercise. It is best to remove makeup before exercise to make yourself fresher, and wash the dirt off your face with neutral detergent, because if the cosmetic dirt remains on your face during exercise, it will cause pore blockage.
Second, pay attention to hair care during exercise. Sweat, sunshine and alkaline water are natural enemies of hair, so you must wash your hair after exercise.
Third, going to the gym is indoors, which can avoid direct sunlight. If female friends choose to exercise outdoors, they should take sun protection measures. In order to prevent hair from being eroded by sunlight and salt, it is best to wear a hat.
4. Take off your wet clothes immediately after exercise, otherwise the acne on your shoulders, back and chest will recur under the friction of wet clothes. In addition, sweat adheres to the skin and is prone to acne.
5. Take a bath at an appropriate time after exercise to make the sweat clear and clean, but don't take a bath just after exercise. Choose a refreshing bath, because sebaceous glands secrete more vigorously during exercise. Bathing can not only wash away the dirt accumulated in the skin, promote blood circulation, but also regulate the functions of sebaceous glands and sweat glands, make pores smooth and skin smoother. Clean, refresh and moisturize the skin after exercise to avoid premature aging of the skin.
Six, half an hour after exercise, your face will still sweat, so don't put on makeup right away.
Seven, because the sun will accelerate skin aging, women who exercise regularly should use sunscreen all the year round to avoid too much exposure to the sun.
Various functions of the human body need to be used continuously, and it is used reasonably and moderately. This reasonable and moderate use is a positive and beneficial exercise for human function.
But unfortunately, many people don't pay much attention to the word "moderation". They are often used to exercising under the guidance of books, newspapers and some so-called authorities, and have developed a so-called "good habit" type of exercise.
Women's Gym Fitness Program 2 Chest Training
First, the speed is 6.5, go quickly 15 minutes. Wake up the body and enter a state of movement.
Second, dumbbell bench press-3 groups. Group 1: 3 kg, 20 times. Rest for 2 minutes; Group 2: 5 kg, 15 times. Rest for 2 minutes; The third group: 10 kg, 6- 10 times (if you can't do it, you will be exhausted by 5 kg)
3. Dumbbell birds (or musical instruments with chests) -3 groups. Group 1: 3 kg, 15 times, (or the lightest weight of the instrument 10- 15 times), and rest for 2 minutes; Group 2: 5 kg, 15 times, (or the instrument is light, that is, the second weight 10- 15 times), and rest for 2 minutes; Group 3: 3 pounds, exhausted, (or the lightest weight of the instrument is exhausted).
Four, knee push-ups-two groups (or sit chest push equipment). 1 group: exhausted (the weight of chest push in sitting position is self-determined, neither too heavy nor too light), and rest for 3 minutes; The second group: exhausted (the weight of chest push in sitting position is self-determined, neither too heavy nor too light).
Back training
First, the speed is 6.5, go quickly 15 minutes. Wake up the body and enter a state of movement.
Second, warm up (press shoulders, lower back, turn around, expand chest).
Third, sitting posture drop-down: 3 groups. Group 1: the lightest (that is, the needle is inserted in the first grid) for more than 20 times. Pay attention to the standard movements and keep your waist straight! Rest for 2 minutes; The second group: the second light weight (pin inserted in the second box) 15 times or more, and the remaining 2 minutes; Group III: Insert the bolt into the third grid, 6- 10 times (if not, replace the second grid with exhausted).
Fourth, rowing in a sitting position-3 groups. 1 group: the lightest weight, more than 20 times. Rest for 2 minutes; The second group: the second light weight, 15 times or more. Rest for 2 minutes; Group III: Insert the pin into the third grid 12 times or more. If the weight feels light, increase the weight of each group by yourself! Attention! This action must be straight back! Sure! Try to be standard! )
Arm training
First, the speed is 6.5, go quickly 15 minutes. Wake up the body and enter a state of movement.
Second, two-handed dumbbell bending-3 groups. The first group: 3 kg, 20 times. Rest for 2 minutes; Group 2: 5 kg, 15 times. Rest for 2 minutes; The third group: 10 kg, 10 times (if you can't do it, change it to 5 kg and bend until you are exhausted)
Third, one arm flexion and extension behind the neck (two arms are counted as one group) -2 groups. Group 1: 3 kg, 15 times. Rest for 2 minutes; The second group: 5 kg, 10 times (if you can't finish this, you will be exhausted if you change to 3 kg) Note: Try not to move the elbow joint, that is, lock it and move the forearm.
Fourth, the hammer bend-3 groups. The first group: exhausted, rest for 2 minutes; The second group: exhausted, rest for 2 minutes; The third group: exhausted. Note: During the training, try not to shake your body or bend your knees to borrow money.
Women's Gym Fitness Plan 3 Week 1 Week:
Monday: Walking aerobic exercise, lower limb exercise.
Wednesday: Aerobic exercise and upper limb exercise in mountain climbing.
Friday: Aerobic cycling and lower limb exercise.
The second week:
Monday: Aerobic exercise and upper limb exercise for runners.
Wednesday: Walking, aerobic exercise and lower limb exercise.
Friday: Aerobic exercise and upper limb exercise in mountain climbing.
Warm-up should have a transition from a quiet state to a moving state, which is called warm-up. Warm-up requires moving all parts of the body to warm the body and avoid injury during formal exercise.
Time: 60 minutes (including aerobic exercise for 30 minutes and muscle exercise for 30 minutes).
Weight: dumbbell 1, weight 6- 10 lb. Times: 12 (group number: 3-4 groups, rest for 30-60 seconds after stretching exercise, be sure to do relaxation exercise, which can relieve the violent heartbeat and any discomfort caused by the sudden decrease of circulatory system speed.
Methods: Slowly stretch the key exercise parts 10 second, adjust breathing and relax muscles, which is an essential part at the end of each exercise.