In order to lose fat, many people have made many plans for themselves to lose fat. However, whether it is to lose fat or exercise, it should be reasonable. You can’t hurt your body for the goal, so you should make a good plan when making a plan. So, what’s the fat reduction plan for women’s gym? Let’s take a look.
Monday: chest training + rope skipping for 20 minutes
Flat barbell bench press 4 groups X20, upward inclined dumbbell bench press 4 groups X20, flat dumbbell flying bird 4 groups X20, butterfly chest 4 groups X20, instrument flying bird 4 groups X20.
Tips for weight loss and fat reduction: switching between groups can only go to the rest time of the next instrument without additional rest, which is more beneficial to hormone secretion.
Include aerobic rope skipping after anaerobic exercise to make you realize your weight loss plan faster.
Benefits of female fitness chest training: female chest training can enhance the strength of chest muscles, make the chest more straight and prevent sagging.
Tuesday: back training + treadmill variable speed running for 20 minutes
Five groups of high pull-down X20, five groups of bent barbell rowing X20, four groups of single arm dumbbell rowing X20, three groups of straight arm down pressing X20, and three groups of goat push-up X20.
Tips for weight loss and fat reduction: don’t lean forward or backward too much in the pull-down process, especially on the day of back training. If you don’t ensure the correct posture, you may cause spinal injury.
There are many people on the treadmill in the gym. Remember to run for dozens of minutes after practicing your back, change speed to reduce fat, climb hills and raise your hips.
The advantage of back training for girls: only with strong back muscles can you pull your spine and avoid your wrong posture. Practice your back, hunchback, round shoulders and other bad postures are far away from you.
Wednesday: shoulder training + spin bike fat reduction
There are 4 groups of X20 barbell neck press, 3 groups of X20 single arm dumbbell side lift, 4 groups of X20 bent birds, 3 groups of X20 single arm dumbbell front lift, and 5 groups of X20 inclined plate bent dumbbell back lift.
Weight loss tips: strength training with breathing is better.
Spinning helps to consume the body’s glycogen, because today’s training time will be very long. You can eat a banana to supplement energy 30 minutes – 1 hour before the beginning of fitness.
The advantages of girls’ fitness shoulder training: shoulders are the key to supporting a piece of clothes. Good shoulders make the whole person’s energy and spirit come out, and they won’t easily hunchback. Their posture is more strong. Girls must practice shoulders, and their temperament will be better.
Thursday: practice arm + elliptical machine for 20 minutes
There are 4 groups of alternating dumbbell bending lift X20, 4 groups of concentrated bending lift X20, 3 groups of inclined plate bending lift X20, 4 groups of narrow bench press X20, 4 groups of backhand neck back arm flexion and extension X20, and 3 groups of single arm pull-down of the stretcher X20.
Weight loss tips: use dumbbells to train arm muscles. Pay attention to lowering slowly for at least 3 seconds and feel stretching. How fast you can lift the dumbbell up.
The elliptical machine helps to improve physical endurance and exercise cardiopulmonary function. Compared with the treadmill, the impact of the elliptical machine on the knee is relatively small. Friends with a large weight base can replace all running exercises with elliptical machines.
The benefits of girls’ fitness arm training: when the arm is well trained, wearing short sleeves will show a tight, slender and powerful arm line.
Friday: leg training + rowing machine aerobic
There are 4 groups of free squat X20, 3 groups of 45 degree backward pedaling X20, 5 groups of instrument strand two bending lift X20, 2 groups of frog jump X35, 4 groups of unilateral bell and heel lifting X100 X2, and 2 groups of sitting leg flexion and extension X20.
Rowing machine is a common aerobic equipment in large gym. If there is a gym, you can practice. If not, you can use other aerobic exercise to replace rowing machine aerobic exercise. Sitting posture is adopted during practice, so the impact on lower limb joints is relatively small. This is an aerobic exercise that needs to call the whole body muscles to participate in, which can play a good effect of weight loss and fat reduction.