For girls in the equipment area of the gym, exercise is good for health. Usually, they need more exercise. Many girls like to go to the gym to exercise. This is because the sports equipment in the gym is relatively perfect. Let's take a look at the girls in the equipment section of the gym.

1, girls in the equipment area of the gym, ordinary boys, have no common sense and views on fitness. In their eyes, girls who practice strength and girls who study science are a series-please make up Qiu Qianchi, the giant eagle.

However, for a boy with a little foresight to judge a girl, he will not define and label her casually. First of all, he will think that this girl is special and curious, which may be the reason for the first conversation. As he gets along slowly, he will find that this girl has more characteristics. Generally speaking, girls who practice strength in the gym are more likely to get attention than cold girls.

Girls go to the gym to lose weight plan

Modern people have a fast pace of life. Most young people run around or stay in the office all day for work, and everyone has little time to exercise, so many urban white-collar workers will choose to go to the gym to exercise. But it doesn't mean that everyone has a good figure when going to the gym, and it depends on their own weight loss schedule. If the goal is clear, the weight loss effect will be more obvious.

Monday: Practice chest+jump rope for 20 minutes.

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.

Tips for losing weight and fat: Switching between groups is only the rest time to the next instrument, which is more conducive to hormone secretion without extra rest.

After anaerobic exercise, add aerobic skipping exercise to make you realize your weight loss plan faster.

Advantages of female students practicing chest: Female students practicing chest can enhance the strength of chest muscles, make the chest more straight and prevent sagging.

Tuesday: Back training+running on a variable speed treadmill for 20 minutes.

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.

Tips for losing weight and fat: don't lean forward or lean back too much during the pull-down process. This is especially important on the day of back training. If the correct posture is not guaranteed, you may hurt your spine.

There are usually many people on the treadmill in the gym. Remember to run for dozens of minutes after practicing your back, lose weight at different speeds, climb hills and run your ass.

Benefits of back exercise for girls: Only by having strong back muscles can you move your spine and avoid wrong posture. Practice bad posture such as back, hunchback and round shoulders to stay away from you.

Wednesday: shoulder exercise+rotation to reduce fat

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.

Tips for losing weight and fat: Strength training combined with breathing is better.

Spinning helps to consume glycogen, because today's training time will be long. You can eat a banana to replenish energy 30 minutes before the start of fitness-1 hour.

Benefits of shoulder training for girls: Shoulders are the key to propping up a dress. Good shoulders will make the whole person's energy come out, not easily hunched over, and the posture will be more straight. Girls must practice their shoulders, and their temperament will be better.

Thursday: Practice arm+elliptical machine for 20 minutes.

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.

Tips for losing weight and fat: train arm muscles with dumbbells, pay attention to slow down for at least 3 seconds, and feel stretched. When you lift the dumbbell, you can finish it as quickly as possible.

Elliptical machine is helpful to improve physical endurance and exercise cardiopulmonary function. Compared with treadmills, elliptical machines have less influence on knees. Friends with a large weight base can use an elliptical machine instead of all running exercises.

Advantages of girls' arm training: Wearing short sleeves after arm training will show tight, slender and powerful arm lines.

Friday: leg exercise+rowing machine aerobic

There are 4 groups of free squats, 3 groups of 45-degree handstands, 5 groups of instrument-thigh bending, 2 groups of frog leaping, 4 groups of unilateral bell lifting and heel lifting, and 2 groups of sitting and leg flexion and extension.

Rowing machine is a common aerobic equipment in large gyms. If there is one in the gym, you can practice. If not, you can use other aerobic exercises instead of rowing machine aerobic. Sitting posture is adopted in practice, so the influence on the joints of lower limbs is relatively small. This is an aerobic exercise that requires the whole body muscles to participate, which can play a very good role in losing weight and fat.

Equipment sequence of women's gym

1, 40-minute variable speed running

To go to the gym, the first step we need to do is naturally running, because running is also the most efficient exercise to burn fat, and it is best to run at variable speed. 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.

2. Pull after running.

Pulling your arms and legs after running can reduce the accumulation of lactic acid and avoid the pain and weakness of your arms and legs the next day. There are many things to stretch in the equipment area of the gym. We can stretch our legs one by one. Generally, you can do three groups for the first exercise, each group 10 times. Then stretch your arms and legs, too; The most important thing is the stretching of the whole body. In fact, we don't recommend doing sit-ups, because most girls use neck strength when doing sit-ups, which is actually bad for cervical vertebrae.

3, skillfully use dumbbells to shape

After stretching, we can also do some shaping exercises, such as using dumbbells. Use a smaller dumbbell, in fact, generally 2kg on one side, of course, you can also choose according to your own physique. Skillful use of dumbbells to shape is not a simple strength training. Generally, it can achieve good shaping effect by combining gymnastics or simple stretching exercises.

What equipment does the gym equipment area use for girls' fitness?

No matter what exercise you do, you should warm up first, and then do anaerobic exercise (squat, push, hard pull, etc. Then do aerobic exercise (jogging, spinning, weight-loss exercises). Equipment recommendation: treadmill, exercise bike, rowing machine, sitting chest pusher, etc.

1, preheating

There should be a transition from a quiet state to a moving state, which is called warm-up. Warm-up requires moving all parts of the body to warm the body and avoid injury during formal exercise.

2. anaerobic power

Sit and push your chest. Before doing it, adjust the height of the seat to a comfortable height, so that the height of the grip is flush with the chest and the back is close to the backrest. Before you do it, you can do a shoulder wrap, make your back completely close to your back, hold the handle tightly, exhale, push out, inhale and retract. Mainly pectoralis major, triceps brachii and deltoid toe.

Rowers can exercise the muscles of legs, waist, upper limbs, chest and back by simulating rowing. The action can usually be divided into four stages: entering the water, pulling the paddle, exiting the water and returning the paddle.

3. Aerobic exercise

Running on the treadmill for a long time can slowly transform your physique into one that burns fat easily. Keeping the right posture while running can be more effective and less likely to get hurt. Do stretching exercise before running, exercise muscles, speed up blood circulation, and achieve warm-up effect.

The design curve of the exercise bike can reduce the burden on joints. For women, muscle endurance is relatively weak, so relatively speaking, using the exercise bike can exercise for a longer time, with high exercise efficiency and low physical burden.

What gym equipment is suitable for girls in the gym equipment area?

Rowing practice frame

Rowing machine is a good weight-loss equipment, which can bring aerobic training to the whole body every time, especially to the waist, abdomen and arms. Note that it needs to be kept at medium and low strength.

Elliptical Machine

You can choose an elliptical machine, similar to skiing. It is a very good aerobic exercise equipment, which has a very good shaping effect on the waist, buttocks, thighs and side waist and abdomen, and can effectively prevent sports injuries because there is no impact.

Stationary bicycle

Spinning is highly recommended, because spinning is a kind of high-intensity aerobic exercise with great overall intensity, which is very effective for heart, lung and fat burning stimulation. Generally speaking, a 45-minute spinning class can consume about 450 to 550 kilocalories, which is equivalent to jogging for 90 minutes, so the weight loss effect is very good.

Treadmill

Treadmill is the most popular equipment in the gym. There is no difference between a treadmill and running to lose weight. Both are good aerobic exercises, which can burn fat. In intensity control, running time is better, you can control the rhythm, ensure that you are always in the range of aerobic exercise, maintain the highest fat burning efficiency, and there is almost no difficulty in getting started.

Combat rope

This is a long rope. You may not know what it does, but its fat burning efficiency is very high. Combat ropes are generally designed for intermittent training, which can consume more than 50 kilocalories in 5 minutes. It is a very efficient fat burning project, fashionable and effective, and you deserve it.