Tools/raw materials
Dumbbell, barbell, fixed fitness equipment
Treadmill, elliptical machine, bicycle
Methods/steps
1
Let's talk about why it should be divided into three steps:
I don't think the first step of the preparatory activities needs too much explanation. Warm-up activities before each training are quite necessary, because it is related to whether you will get injured in training and whether you can get into the state quickly in training.
The second step of strength training is to improve the body's muscle mass and appropriately increase muscles. Some people may ask, why exercise muscles to lose weight? Here, we can tell you clearly that increasing muscle mass and appropriately increasing muscle mass is to consume more calories, so as to achieve the effect of losing weight.
The third step of aerobic exercise is also relatively simple, which is to consume more fat. Therefore, friends who generally go to the gym to lose weight suggest practicing according to the above three steps.
Let's recommend this gym weight loss plan, which requires dieters to exercise three times a week for about 90 minutes each time. See below for details:
end
The first gym weight loss training program
1
Warm-up activities: Exercise on aerobic fitness equipment such as treadmills/bicycles/elliptical machines for about 10 minutes, with slight sweating as appropriate.
2
Strength exercises:
1, pectoral muscle (4 groups * 15)
three
2. Biceps brachii (4 groups * 15)
four
3. Triceps brachii (4 groups * 15)
five
4, abdominal muscles (4 ~ 6 groups, each group reached the limit number of times)
six
Aerobic exercise: Exercise on aerobic fitness equipment such as treadmill/bicycle/elliptical machine for at least 30 minutes, and the exercise intensity should be controlled at about 75% of its own intensity.
end
The second gym weight loss training program
1
Warm-up activities: Exercise on aerobic fitness equipment such as treadmills/bicycles/elliptical machines for about 10 minutes, with slight sweating as appropriate.
2
Strength exercises:
1 latissimus dorsi
three
2. Deltoid toe (4 groups * 15)
four
3. Posterior deltoid muscle (4 groups * 15)
five
4. Middle deltoid tract (4 groups * 15)
six
5. Abdominal muscles (4 to 6 groups, each group does a limited number of times)
seven
Aerobic exercise: Exercise on aerobic fitness equipment such as treadmill/bicycle/elliptical machine for at least 30 minutes, and the exercise intensity should be controlled at about 75% of its own intensity.
end
The Third Gym Weight Loss Training Program
1
Warm-up activities: Exercise on aerobic fitness equipment such as treadmills/bicycles/elliptical machines for about 10 minutes, with slight sweating as appropriate.
2
Strength exercises:
1, quadriceps femoris (4 groups * 15)
three
2. Biceps femoris (4 groups * 15)
four
3. Lower back muscle group (4 groups * 15)
five
4, abdominal muscles (4 ~ 6 groups, each group reached the limit number of times)
six
Aerobic exercise: Exercise on aerobic fitness equipment such as treadmill/bicycle/elliptical machine for at least 30 minutes, and the exercise intensity should be controlled at about 75% of its own intensity.
end
Summarize the gym weight loss plan three times a week.
1
The above is a gym weight loss plan that exercises three times a week. The muscle exercises and the number of exercises in this paper can be used as a reference for dieters. The specific muscle exercise and the number and frequency of exercise need to be decided by dieters according to their own situation. But remember, if you want to lose weight successfully, you need to go to the gym first. The second is to control your mouth. Finally, I hope this gym weight loss plan can help everyone.