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.

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.

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 instrument-thigh bending, 2 groups of frog leaping, 4 groups of unilateral bell lifting and heel lifting, and 2 groups of sitting and leg 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: Take a rest, take a day off and prepare for next week's plan.