What do girls mainly practice in fitness? In fact, most girls still stay in yoga and dance, lacking targeted muscle training, and the lines are mainly thin. If you want to shape, local training is the key, from top to bottom: deltoid, pectoral, latissimus dorsi, arms, abdomen, buttocks and legs.
Deltoid shoulder
Shoulder training is the focus of training and the key to determine whether the posture and temperament are perfect. It is also necessary to open the shoulder and adjust the shoulder-sliding problem.
Chest muscle-chest
Many girls want their breasts to be stiff, gathered and elastic, especially the sagging caused by postpartum women. Women's upper chest is the key to the overall vision, and it has a very obvious lifting effect on the chest shape. Women mainly practice the upper and middle breasts, and don't deliberately practice the lower breasts. Not only fullness, but gathering is the key.
Latissimus dorsi-back
It can make the back lines more perfect, improve the hunchback of round shoulders, improve basic metabolism and blood supply to the brain, and prevent dizziness and listlessness. Good back training can improve the posture of the whole upper body with beautiful curves.
arm
Farewell to butterfly sleeve and worship meat. Be sure to practice your arms well to reduce fat and increase muscle line.
abdomen
It is often said that core training, vest line, Chuanzi line and A4 waist all need to practice abdominal heart, and core stability will also improve the problem of low back pain.
hips
Before, I focused on why women should practice their hips. Peach buttock is the highlight of the figure. If you haven't practiced hip, it is recommended to activate hip muscles first to find the feeling of hip strength. At the same time, practicing buttocks helps to improve dysmenorrhea, stomach pain and other problems.
leg
Legs are long and thin, which is a necessary condition to become a goddess. First, we should evaluate the leg shape, O, X, XO, and then train the relatively weak muscles to improve the leg lines.
Weekly Table of Girls' Fitness Plan 20 18 Gym Fitness Plan Day 1: Chest Muscle
The most important thing to practice chest muscles is to practice dumbbells. Dumbbells have multiple movements, and now they have to do it.
1, the flat barbell is pushed and laid for 20 consecutive times with the weight of 20. Do four groups.
2. The dumbbell tilted upward can be pushed down for 20 times continuously with a weight of 20. Do four groups.
3. The flat dumbbell bird can be made 20 times in a row with a weight of 20. Do 4 groups.
The amount of exercise is not suitable for too much. Sticking to three movements can make the chest muscles firm and make women more linear.
Gym Fitness Program Day 2: Back Muscles
Many girls have wide shoulders and wide backs, so they don't look good in clothes. There is too much fat on the back, so it is also important to lose weight on the back.
1, the barbell bends down and paddles with a weight of 20 for 20 consecutive strokes. Do 4 groups.
2. One-arm dumbbell rowing can be done 20 times in a row with a weight of 20. Do four groups.
3. Sit-ups and paddling, carrying weight for 20 times, 20 times in a row. Do four groups.
The third day of the gym fitness program: shoulder muscles
If you want to show off your shoulders, you must have attractive slender shoulders, otherwise your shoulders are as wide as boys, which is not good-looking!
1. Do barbells 20 times in a row with a weight that can do 20 times. Do four groups.
2, standing dumbbell side lift can be done 20 times in a row with a weight of 20. Do 4 groups.
3. Bend down and lift the dumbbell horizontally, and do it continuously for 20 times with a weight of 20. Do 4 groups.
Gym Fitness Program Day 4: Arm Muscles
This is a gym weight loss plan to exercise your arms. Kirin arm, butterfly sleeve, etc. It is a local obesity problem that girls are prone to.
1. Alternate dumbbell bending can continuously do 20 weights with one arm. Do three groups.
2, dumbbell triceps brachii single arm extension can do 20 times and 20 weights continuously. Do three groups.
3. Cross your hands on your head, slowly drop to your neck, stop at your pillow neck, and try your best to face the ceiling. Continue 10 times, 5 seconds each time.
Gym Fitness Program Day 5: Leg Muscle
Elephant legs, small thick legs and radish legs are all women's descriptions of obese legs. If you don't want to be one of them, then act quickly!
1, free squat just started with no load, squatting for 50 times, resting 1 min, lasting for 3 groups;
Please learn squat in strict accordance with the tutorial, or consult the gym coach. Initially, loading should be carried out under the premise of protection.
2. Do 20 squats continuously with the weight that can do 20 squats. Do four groups.
Gym Fitness Program Day 6: Waist and Abdomen
Small belly is the most headache for women, especially women who have been sitting in the office for a long time, and almost all of them have become small-bellied women!
1, 15- 20 sit-ups in each group, doing 3 groups. If you can't do it many times, you will be exhausted.
2. Lean up and lie on your back, bend your knees and swing up 15-20. Do 3 groups in each group. If you can't do it many times, you will be exhausted.
3. One-handed dumbbells can be made 20 times in a row with a weight of 20. Do three groups.
The seventh day of the gym fitness program: take a rest.
Try to control your diet on rest days, don't overeat, and be careful not to eat greasy things.