Some girls go to the gym every day, but they just can't lose weight? This is because they have no plans to lose weight in the gym. After going to the gym, they always exercise blindly and play whatever fitness equipment they are interested in. How do they lose weight? Make a reasonable weight loss plan first, so as to cultivate a sexy and slim figure.

Some girls work hard and go to the gym to exercise every day, but the result of losing weight is not ideal. Doesn't fitness exercise help to lose weight? Of course not, fitness is the most effective way to lose weight, but you need a perfect gym weight loss plan and orderly exercise to lose weight.

Weight loss program

First, warm-up exercises.

Do warm-up exercises for about 20 minutes before exercise to make your body sweat slightly. Warm-up exercises can help you prevent ligament strain and joint injury.

Optional equipment: treadmills, elliptical machines, treadmills, spinning bikes.

Second, the power movement

Exercise muscles on the first day: chest

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.

Exercise muscles the next day: back

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.

Exercise muscles on the third day: shoulders

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.

Exercise muscles on the fourth day: Brachial II and Brachial III.

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.

Click on the picture to go to the next page >>

Exercise muscles on the fifth day: legs

There are 4 groups of free squats, 3 groups of 45-degree handstands, 5 groups of double-bending lifts, 2 groups of leapfrog, 4 groups of unilateral bell lifting heels, and 2 groups of sitting legs flexion and extension.

Exercise muscles on the sixth day: waist and abdomen

Flat barbell bench press in 4 groups, high pull-down in 2 groups, horizontal stroke with seat in 3 groups, abdomen in 2 groups, waist in 2 groups, side in 2 groups, side in 2 groups and side in 3 groups.

Rest on the seventh day

Take a day off to prepare for next week's plan.

This gym weight loss plan is relatively simple. You can also refer to the advice of professional fitness coaches and tailor a weight loss plan for yourself.