2, enhance physical fitness, improve immunity, and enhance physical flexibility.
3. Enhance physical coordination, balance and sports performance, and make yourself more confident.
The fitness sequence of the women's gym is 1. Start warming up.
Warm-up is an important environment in the whole process. No matter what exercise you do, you need to warm up. Warm-up can help unclog bones and muscles. If you don't warm up, you will slow down and you are at greater risk of being injured in sports.
Step 2 do anaerobic exercise
Anaerobic exercise includes many actions. Many girls are afraid of anaerobic exercise to grow muscles. In fact, this worry is a bit redundant. Anaerobic exercise can improve basal metabolism and make the body consume more energy. Don't worry about anaerobic at all, and you will become King Kong Barbie. The anaerobic sequence is chest, back, shoulders+arms, hips and legs four times, and the movements can be appropriately increased or decreased according to personal circumstances.
3. Aerobic exercise
Treadmill, spinning bike and weight loss exercise are all aerobic exercises. It is best to keep aerobic exercise for more than half an hour three times a week. Of course, doing aerobic exercise is not as much as possible. Exercise is a long-term habit. Persistence is more important than sudden long-term exercise, and it is best to keep a moderate amount, because too much body can't bear it, and too little can't achieve the effect of burning fat.
4. Yoga
Yoga can improve mood, strengthen body resistance, regulate body function, and help improve body shape and temperament. In addition, doing yoga can also correct bad posture and improve bones and muscles. It is suggested not to do too difficult poses at first, and change from simple to complex within your body's tolerance.
Women's gym fitness program 1, three times a week training program Monday: upper limb exercises (chest muscles, biceps brachii and triceps brachii), abdominal exercises, and finally aerobic exercises.
Wednesday: lower limb exercise, abdominal exercise, and finally aerobic exercise;
Friday: upper limb exercise (shoulder and back), abdominal exercise, and finally aerobic exercise.
In the middle, you can do Duoyan Zheng weight-loss exercises at home. Or do aerobic interval exercise.
Saturday or Sunday: You can arrange a yoga exercise or pilates exercise.
2. Specific arrangement of training plan (1)
Three groups of bench press, each group 10- 15 times.
Butterfly machine clips the chest in 2 groups, each group 10-20 times.
Two groups of dumbbell supine birds, each group 10-20 times.
(2) biceps brachii
Dumbbell bending 2 groups, each group 10-20 times.
Hammer bending 2 groups, each group 10-20 times.
(3) Triceps brachii
Both groups performed flexion and extension of the posterior cervical arm, each group 10-20 times.
Press the tensioner arm in two groups, each group 10-20 times.
(4) shoulders
Dumbbell lifting (deltoid toe) was performed in 2 groups, with 65438 0.5 times in each group.
Two groups of dumbbell lifting (deltoid toe), each group 15 times.
Two groups of lateral birds (deltoid middle bundle), 65438 05 times in each group.
Bird prone (deltoid posterior bundle) 2 groups, 65438 05 times in each group.
(5) back
Three groups of pull-ups (narrow grip), each group 10- 15 times.
2 sets of sitting tensioners, each set 15 times.
Sit in two groups, each group 15 times.
(6) Abdomen
Three groups of abdominal rolls, 20 times in each group.
Three groups of supine leg lifts, 20 times in each group.
3 groups of dumbbell lateral flexion, 20 times in each group.
Flat support, lateral support.
(7) Legs
Three groups of lunges and squats, each group 15-20 times.
3 groups of dumbbell squats, each group 15-20 times.
There are 3 groups of sitting leg flexion and extension, and each group has 15-20 times.
Aerobic exercise (choose one at a time): treadmill for more than 40 minutes, aerobics, spinning.
Fitness equipment suitable for women 1, wave (swing fitness equipment)
Key shaping part: buttocks
Swing fitness equipment is a brand-new multi-plane aerobic equipment in the gym, which is especially suitable for women to lift their hips and shape, and at the same time improve their cardiopulmonary function.
Exercise plan: 4-6 times a week, 30 minutes each time.
2. Flexibility (stretching ability trainer)
Key shaping parts: the whole body
In the gym, the stretching ability trainer is a stretching instrument to improve the flexibility of the body, which can stretch the body conveniently and effectively, optimize the muscle balance of the whole body and prevent backache.
Exercise plan: It can be used before and after every training. Stretch for 5- 10 minutes each time.
3. Sports personality
Key shaping parts: the whole body
KINESISPERSONAL is a kind of strength training equipment in the gym. It has a unique full-gravity system and a free 360 motion trajectory, which can exercise muscles in all parts of the body and improve core stability.
Exercise plan: it can replace the traditional strength training, 4-5 times a week, 30-50 minutes each time.
4.Easyline (waist and abdomen fitness equipment)
Key shaping parts: waist and abdomen
Fat tends to accumulate around the waist. The waist and abdomen fitness equipment in the gym is specially designed for women's waist and abdomen tightening. Hydraulic piston technology originated from F 1 Formula racing car, which can tighten the waist and abdomen, improve cardiopulmonary endurance and reduce muscle soreness after exercise.
Exercise plan: practice 2-3 times a week for 30 minutes each time.
5. Up-sloping bench press frame
Key shaping part: chest
The sign of a woman's good figure is that she has a pair of mouthwatering breasts. The purpose of the upward reclining bench press in the gym is to train the upper chest, which can effectively improve the circumference. The support of the pectoral muscle determines the direction of the breast. Through exercise, the chest muscles grow and the chest looks fuller. In the process of adduction, make the chest more full and straight from the outside to the inside.
Exercise plan: each group exercises 8- 12 times, with 4-5 groups each time.
6, sit leg adduction abduction trainer
Key shaping parts: inner and outer thigh training.
If you want to have a pair of long legs, the sitting leg adduction and abduction trainer in the gym can't be used, because it can tighten the inner and outer thigh lines and hips and make your leg lines look better.
Exercise plan: each group exercises 6- 12 times, with 4-5 groups each time.
Women's fitness equipment 1, sportswear: you can choose sports bra or t-shirt. If you wear a sports bra, you'd better wear a thinner coat outside, and you can wear it when you rest to prevent colds.
2, water cup: personal advice is best to bring a water cup. Cold boiled water is the best drink. You need to replenish water in time during exercise, and you may drink some professional sports supplements in the future.
3, towels: you can choose sports towels, strong water absorption, fast water absorption, soft texture, easy to wash and dry.
4. Backpack: If you have a backpack, you can choose a waterproof and isolated backpack or a professional fitness bag.
5, sports bra: quick-drying sports bra, soft, natural, sweat-wicking.
6. Music accessories: Listening to proper music during exercise can enhance the exercise effect, and light-paced music can disperse the fatigue of exercise and prolong the exercise time.