There are still some things to pay attention to when warming up. This exercise can help us exercise well, and proper exercise can help us reduce stress. Let's take a look at the fitness plan of the girls' gym.
Girls' Gym 1 Fitness Program The ways for girls to keep fit without gaining muscle are to pay attention to stretching before fitness, do equipment exercise correctly, control exercise time and keep the balance of exercise.
1, pay attention to stretching before fitness.
Stretching can make the coordination between muscle ligaments and joints softer. Reducing joint stretching (also known as "stretching ribs") is the most common and convenient warm-up action, which can be carried out anytime and anywhere, and it is also mild. It is a good way to wake up muscles. Stretching can prevent muscle accumulation, so you won't grow a big muscle. Stretching will also make your figure better and your legs longer. As long as you master the trick, the effect is as ideal. Many times, if you don't have time to go to the gym, you can also do 15 to 20 minutes of stretching exercise at home, which can not only rest your muscles, but also achieve the effect of relaxation, killing two birds with one stone.
2, the correct equipment movement
Doing equipment is to increase strength training. Muscle metabolism is several times faster than fat, so proper strength training can accelerate fat burning, which is very knowledgeable. Women don't want to grow big muscles when practicing, so they should control their weight, not too heavy, just make 20 pieces for each group, and make 2-3 sets of each instrument. As for what kind of equipment to make, you can ask the tour coach in the gym and they will tell you. Each group's strength training interval is two minutes. The total equipment training should be controlled within 40 minutes-1 hour. The reason for doing anaerobic exercise with equipment is that equipment training burns a lot of calories, even some extra aerobic exercise. When you finish the equipment for an hour, everything you do is consuming fat.
Step 3 control exercise time
Spinning bike is one of the most exercised equipments in the gym. Doing spinning for 45 minutes consumes 400 ~ 500 kilocalories. During the exercise, 80% muscles and joints of the whole body will participate in the exercise at the same time. If you want to run, you are afraid to run into radish legs. If you want to play ball, you are afraid of long biceps brachii. People who lose weight and keep fit, especially women, always face such troubles. It is easy to lose a few pounds, but it is difficult to find a slim figure after paying a heavy price. Repeated exercise in one part may have a good weight loss effect, but you can't stop muscle growth. You can't be eager to lose weight and shape, and you can't stick to a sport. In common sports, the effect of running is very good, but many women who lose weight run for 1 ~ 2 hours, and the speed control is not good. If you run like this for a month, your weight will change, but some people's calf muscles will start to increase, not to shape, but to become thick. This is true for running, and so are other activities.
4, keep the balance of movement
Fitness exercise, like eating, needs "balanced nutrition", reasonable distribution of exercise and change of exercise mode. If you exercise in the gym, the best plan is treadmill or bicycle, local strength exercise, aerobics or swimming, and the best exercise time for each item is 10 ~ 20 minutes. If it's outdoor sports, it's best to jog 10 ~ 15 minutes, and then do some waist and abdomen sports and personal sports activities (such as ball games, skipping rope, fitness equipment, etc. ), and then do some ball games or fitness equipment exercises. You'd better ensure that the exercise methods are diversified and try to let more parts of your body participate in the exercise. Whether indoors or outdoors, exercise time is an important indicator to ensure the effect. The total amount of exercise from one hour to one and a half hours won't make you feel tired, and the effect is good. While exercising, athletes should control their own pulse. 20 times/10 second is an aerobic metabolic state that can make fat burn fully. Doing so can not only lose weight, but also make your body more perfect.
5. Control the intake of food nutrition.
In addition to maintaining a balanced exercise, the intake of food and nutrition is also indispensable. Many people think that it is completely wrong to lose weight without eating staple food. Staple food can ensure the supply of carbohydrates, and carbohydrates are the most important elements to promote the oxidative decomposition of fat.
The girls' gym fitness plan is 2 1, at least three times a week.
First of all, plan a schedule, that is, go to the gym several times a week. If we want to plan long-term fitness and achieve the effect of shaping through a step-by-step process, then we don't have to go every day. Generally, we only go there three times a week, that is, once every other day, according to our own schedule. In fact, this long-term training process will have a better effect on stabilizing meat loss.
2. Run at variable speed for half an hour
After going to the gym, the first step is to warm up, that is, run to reduce fat. Variable speed running is the most efficient way to reduce fat. Variable speed running is actually divided into several stages. First, we need to warm up with a brisk walk for 8 minutes, and then start running at a variable speed. Variable speed running means changing speed every minute. In one minute, the first 30 seconds are 7.5km/h, the middle 20 seconds are1/km/h, and the last 10 seconds is the fastest14 km/h. This kind of variable speed running has a very good fat burning effect.
3, dumbbell exercise for 30 minutes
We can't end up like this after running for 30 minutes, but just after running for 30 minutes, the whole body fat is burning. At this time, it is very helpful to continue to do some slow aerobic exercise for shaping. We can do it with the help of some instruments, such as dumbbells. Generally, when girls train to do exercises with dumbbells, they can use 2 kg ~ 4 kg each. Generally, we do three groups for each movement, each group 15~20, and it is enough to keep training for half an hour.
4. Pilates for 20 minutes
After variable speed running and dumbbell training, almost an hour passed. Finally, do some stretching exercises, which is beneficial to lactic acid metabolism in the body and won't feel sore the next day. In addition, Pilates also plays a good role in shaping, and it is generally enough to train under the guidance of a coach.
5. Pay attention to reducing fat in three meals.
In our fitness plan, besides the training plan, we also need to have a plan for our diet. Actually, the diet plan is relatively simple. We usually plan according to the principle of eating three meals normally. We don't need to eat grass for breakfast and nothing after noon, as many fitness experts say. We need to eat some vegetables and meat as the usual staple food, because such high-intensity fitness needs energy. As long as we pay attention, don't eat any staple food and snacks outside of three meals, and usually eat less food with high fat content.
Women's gym fitness program 3 Monday: exercise back muscles.
Many girls have wide shoulders and wide backs, so they don't look good in clothes. There's so much meat on my back, it's like a tiger's back. So it is also important to lose weight on the back.
Arrangement: firstly, bend over and row the barbell for 20 times in a row, and perform 5 groups; Followed by four groups of single-arm dumbbell rowing, 20 in each group; Thirdly, the straight arm pressing is divided into three groups, 20 in each group.
Tuesday: Aerobic+Equipment Exercise
Aerobics also belongs to aerobic exercise, and its exercise intensity and fat burning effect are no less than running. If you think running is too boring, you can use aerobics instead. Aerobics generally refers to mass sports such as boxing, barbell and aerobics in the gym, which is suitable for practice at all ages.
Wednesday: Exercise your chest muscles.
Arrangement: Today we are going to do chest exercises, and the most important thing is to practice dumbbells. Dumbbells have many groups of movements. Now we have to do four groups of flat barbell push, upward inclined dumbbell push and flat dumbbell flying birds, with 20 in each group.
The amount of exercise is not suitable for too much. Sticking to three movements can make the pectoral muscles firm and make the female breasts more linear.
Thursday: Spinning bike
Spinning is one of the aerobic exercises that consume intense calories, and its main feature is active atmosphere. With dynamic music, people will get excited unconsciously in the process of fitness and increase the burning rate of fat. This is one of the most popular weight-loss exercises.
Friday: Exercise shoulder muscles.
If you want to show off your shoulders, you must have attractive slender shoulders, otherwise your shoulders are as wide as boys, which is not good-looking!
Arrangement: bending birds, barbell neck lifting forward, dumbbell lifting forward with one arm, four groups, 20 in each group.
Saturday: Exercise arm muscles.
This is a gym weight loss plan to exercise your arms. Kirin arm, butterfly sleeve, etc. It is a local obesity problem that girls are prone to.
Arrangement: find the dumbbell that suits you, and bend 20 dumbbells alternately for 4 times; Cross your hands on your head, slowly hang down to your neck, stop at the pillow neck, and try to face the ceiling. Continue 10 times, 5 seconds each time.
Sunday: Go quickly.
Walking slowly cannot achieve the effect of losing weight. The fitness instructor suggested that walking fast on the treadmill is a very suitable way for girls to lose weight. Not only will it not cause too much burden on cardiopulmonary function, but it can also get soft lines. Exercise for 40 minutes, and the effect of fat decomposition will be better.