? In the whole process of reducing fat, aerobic exercise and strength training are still used. The coach said that to be much thinner, you need strength training, which is also essential. Continuous strength training can reduce fat and gain muscle.

? According to the usual practice, plus what is pointed out in this book, let me help her summarize it.

? Our training is usually divided into several blocks, including shoulder training, back training, waist training, hip training and leg training.

Our shoulder training generally refers to deltoid training, which is divided into deltoid toe, deltoid center and deltoid back. Different training leads to different muscles.

Deltoid toe-in: dumbbell shoulder press, barbell sit-ups, mechanical press,

Middle bundle of deltoid muscle: dumbbell vertical lifting, puller vertical lifting, dumbbell side flat lifting, puller side lifting, butterfly machine side stretching;

Back bundle of deltoid muscle: sitting and lifting dumbbells, being stretched horizontally by stretcher, kneeling and flying backwards by stretcher, and back bundle of deltoid muscle flying;

? Arm training will make girls' arms feel more straight. Generally speaking, the front arm refers to the biceps brachii and the back arm refers to the triceps brachii. We girls practice triceps brachii because we want to practice meat worship.

Biceps biceps brachii: dumbbell arm bending, dumbbell arm oblique lifting, barbell lifting, barbell lifting, lifter, dumbbell diagonal brace bending, dumbbell single arm bending, dumbbell diagonal upward bending, high pulley stretcher bending and diagonal brace barbell bending;

Triceps brachii: elbow joint stretching exercise, triceps brachii pull-up, triceps brachii stretch lifting dumbbell, triceps brachii mechanical extrapolation, triceps brachii pull-down, triceps brachii narrow grip arm flexion and extension on parallel bars, triceps brachii dumbbell pull-up, supine upper narrow grip crank arm and barbell chest crank arm;

Lower limb exercise, front thigh and hip exercise.

Leg training: hard pull, wine glass squat, leg press, Bulgarian dumbbell squat, dumbbell stride squat, dumbbell reverse lunge, dumbbell side lunge, dumbbell stride, barbell arrow squat, front leg muscle stretching;

Hip training: barbell straight leg hard pull, dumbbell straight leg hard pull, barbell hip vault, stretcher hip back kick, prone stretch, upright stretch stretch, prone back bend, fixed fitness ball leg bend;

Back training is generally the training of trapezius and latissimus dorsi.

Back training: pull-ups, back pull-downs, neutral back pull-downs, barbell single-arm rowing, bow barbell rowing, pulley sitting rowing, pulley wide-grip rowing, pulley one-arm standing low rowing, supine bent arm pull-ups and pulley straight-arm pull-downs;

? Chest training: upward inclined dumbbell push, upward inclined barbell bench press, upward inclined mechanical bench press, dumbbell chest push, downward inclined barbell bench press, mechanical chest push, upward inclined dumbbell flying bird, low pulley flying bird, dumbbell supine flying bird and butterfly machine clamping chest;

? Abdominal training: belly rolling, anti-belly rolling, barbell kneeling, fitness ball belly rolling, toe touching the ground, bicycle belly rolling, flat plate support, side bridge;