Chest:
Flat barbell bench press: 10 ~ 15 times/group ⅹ6 groups,
Upward inclined dumbbell bench press: 10 ~ 15 times/group ⅹ6 groups
Dumbbell flying birds: 10 ~ 15 times/group ⅹ6 groups.
Cross clamping: 10 ~ 15 times/group x 6 groups
Triceps:
Flexion and extension of one-arm neck and dorsal arm in sitting position: 10 ~ 15 times/group ⅹ6 groups.
Prone arm flexion and extension: 10 ~ 15 times/group ⅹ6 groups
Stand with your arms bent on your chest: 10 ~ 15 times/group ⅹ6 groups.
The second class:
Back off:
Pull-down with wide grip at the back of neck: 10 ~ 15 times/group ⅹ6 groups.
Sitting posture, holding hands horizontally. : 10 ~ 15 times/group ⅹ6 groups.
Pull-down with wide grip in front of neck: 10 ~ 15 times/group ⅹ6 groups
Biceps:
Squatting and bending: 10 ~ 15 times/group ⅹ6 groups
Barbell backhand: 10 ~ 15 times/group ⅹ6 groups
Dumbbell bending alternately: 10 ~ 15 times/group ⅹ6 groups
The third category:
Shoulder:
Dumbbell-bent-arm birds: 10 ~ 15 times/group ⅹ6 groups
Sit dumbbell push-ups: 10 ~ 15 times/group ⅹ6 groups.
Bird leaning: 10 ~ 15 times/group ⅹ6 groups
Trapezius muscle:
Sitting behind the neck: 10 ~ 15 times/group ⅹ6 groups.
Forearm:
Prerequisites for barbell standing at attention: 10 ~ 15 times/group ⅹ6 groups.
Barbell backhand: 10 ~ 15 times/group ⅹ6 groups
The fourth class:
Thigh (quadriceps femoris)
Squat behind the neck: 10 ~ 15 times/group ⅹ6 groups.
Leg extension in sitting position: 10 ~ 15 times/group ⅹ6 groups.
Crouching with load: 10 ~ 15 times/group ⅹ6 groups.
Biceps femoris:
Prone leg hook: 10 ~ 15 times/group ⅹ6 groups.
Squat lift squat: 10 ~ 15 times/group ⅹ6 groups.
Lower leg:
Heel lifting: 10 ~ 15 times/group ⅹ6 groups.
Abdominal muscles: (daily)
Push-ups: 10 ~ 15 times/group ⅹ6 groups
Sitting flexion and extension: 10 ~ 15 times/group ⅹ6 groups.
Jog before exercise 1500 minutes (10 minutes), stretch muscles between groups, exercise every other day, and ride once a week. This is a woman: first of all, no fitness plan is perfect, everyone's situation is different, and it is impossible to have a fitness plan suitable for everyone. For the same person, it is also necessary to change the training plan regularly to achieve better results. Therefore, the experience here is very important. You don't have to have a coach, but you can benefit a lot from communicating with people who are taller and more experienced than yourself.
Secondly, for girls, the vast majority of fitness exercises are aimed at slimming down, and they are always worried that they will build muscles or have no feminine taste of girls. Hehe, in fact, you know that it is difficult for even boys to build muscles. You must eat your weekly meal every day and keep conquering more weight. Moreover, it is more difficult for girls to build muscles because of the hormone level in their bodies, so please don't be meaningless. ! Look at many famous models who like fitness very much. Their lines are good. For example, cindy crawford often makes equipment and likes punching sandbags. Can you say that her muscle lines are not pretty? "Health and Beauty" also revealed that Monroe also "lifted weights" at home. Although women in that era advocated not lifting more than the weight of a cup of coffee, Monroe became a "heartthrob".
Many girls want to reduce the fat in the lower body, shape the curves of thighs and buttocks, and many want to reduce the fat in the belly and abdomen, some want to reduce the back of the big arm, and some want to reduce the back. In short, they want to have a well-proportioned body and beautiful lines. Therefore, the fitness plan should also have a focus and highlight the main contradictions. Emphasize that girls' plans mainly focus on reducing fat and pursuing lines, so they should focus on light weight, high frequency, short intermittent slow motion, not explosive force, and not heavy exercise. What is high frequency? Theoretically, each group can do 15 times or more until 5 or 60 times. It is recommended to do it about 25 times, and then adjust it according to your personal situation. We should also strengthen aerobic training. The best aerobic training for reducing fat is long-term moderate-intensity running with a heart rate of about 140. Control the calories in the diet, eat less and eat more meals, and have balanced nutrition. Remember that only by reducing fat can you see good lines, and only with a certain foundation can you see the perfect figure after reducing fat, otherwise there will be no muscles. What is left after the fat is eliminated? All skin and bones!
The simplest and most effective scheme, 3 days a week, or 6 days a week, 3 days ×2 cycles, that is, one day to do the chest, back and legs, two heads to do the chest, back and three arms. On the day of leg training, all four legs were trained, but not the abdomen and shoulders. Abdomen can be practiced 3 ~ 4 times a week, and 4 ~ 8 groups or 4 × 2 ~ groups can be added after each training. On the day of shoulder push, you can push a few groups of chest less, add three groups of chest push and three groups of chest push, and wait until the advanced stage to practice shoulders, arms 2 and arms 3 alone, which is another three days, exactly six days.
The three-day plan has many advantages. If you practice for six days, you can do two cycles. If you practice for 4 days, practice your key points and main contradictions for the extra day. If you practice for 5 days, you will give up your relative best part or wait for other parts for the day when you practice less. Hehe, in a word, the weakest point, the place that needs to be improved most, and the main contradiction that needs to be strengthened most.
If you want to lose weight quickly, please insist on aerobic training at least 3 ~ 4 times a week. You can run on an empty stomach for 30-60 minutes after each equipment training, or arrange an aerobic day to have fun. Pay attention to control the calories in the diet.
Plan:
Day 1 Chest and back
Warm-up in bench press 1 ~ 2 groups
Dumbbell bench press 20RM×3
Dumbbell bird 20RM×3
Butterfly machine (or horizontal chest pliers) 20RM×3
Roman Chair Upright (or Hard Pulled) 20RM×3
Barbell rowing 30 m× 3
Rowing in a sitting position (or rowing with dumbbells raised by one arm) 20RM×3
Key points: When practicing all chest movements, remember to hold out your chest and learn to use your chest muscles instead of arching your back. When practicing back movements, your mind is on your back. You should know how to use the strength of your back, not your arms.
The next day, legs, buttocks, aerobic
Squat 30 times to warm up without weight
Squat 30RM×3
Lunge 25m× 3
Lift the heel 20RM×3.
Two-strand bending is 25RM×3.
Rear swing leg 25RM×3
Run for 30 to 40 minutes.
Key point: don't use heavy weight, don't use explosive force. After squatting, the mind exerts force on the buttocks, and after standing up, the buttocks should also be tightened (boys use quadriceps to exercise their legs). Keep the waist, back, legs and hips tense, and move slowly to prevent injury. Pay attention to stretching exercises between groups and after training, and pull the line apart.
On the third day, the abdomen was aerobic.
warm up
Leg-bending sit-ups (or legs on a stool) 30RM×3
Support leg lift (or sitting leg lift) 25RM×3
Support leg lifting swivel (or sitting leg lifting swivel) 25RM×6 (3 groups left and right)
Bearing rotary joint 50RM×3
Run for 30 to 40 minutes.
Key points: move as slowly as possible, use abdominal muscles to exert strength (group), and don't borrow. Don't rest too long between groups, and do relaxation and stretching exercises after training.
On the fourth day, chest and arms
Warm-up in bench press 1 ~ 2 groups
Upward inclined bench press 20RM×3
Upward inclined bird 20RM×3
Butterfly machine (or horizontal chest pliers) 20RM×3
Push shoulder 25RM×3
Double-ended bending 25RM×3
The flexion and extension of the back arm of the single arm neck is 20RM×3.
Key points: After training, do more stretching of arm muscles to prevent lumps.
Day 5 Legs, Hips, Aerobic
the same
On the sixth day, the abdomen was aerobic.
the same
Rest on the seventh day, or do aerobics, swim, climb mountains, play badminton, etc.
Conclusion: Don't use too light weight. For example, if you can bench press 25 times with a barbell of 15 kg and push it 25 times with a barbell of 10 kg, it won't do any exercise at all. Doing the last few times in a group of 25 times will be very laborious. You can't do it 25 times with a heavy object that can do it 35 times. Don't be too heavy, so that the action is deformed, the whole body borrows and so on. Girls in particular are not strength or figure, but lines. If it is laborious, such as lunge, you can hold a few kilograms of dumbbells with your bare hands or hands. The rest time between groups should not be too long, just 45 ~ 60 seconds, remember. Experience more action, slow is better than fast. Do more stretching and learn yoga moves, and the lines will look good. Don't use explosive force, don't pursue weight, hehe.