A bodybuilder is a female representative in bodybuilding. They show the strength and beauty of women and become a beautiful landscape in the gym. To be a bodybuilder, you need to have good physical fitness, firm willpower and unremitting efforts. Next, let's learn about the training methods and operation steps of bodybuilders.

First, the training methods of bodybuilders

1. Aerobic exercise: Aerobic exercise can improve cardiopulmonary function and enhance physical strength and endurance. Common aerobic exercises include running, swimming and cycling.

2. Weight training: Weight training can increase muscle mass and strength and shape body lines. Common weight training includes dumbbells, barbells and equipment.

3. Flexibility training: Flexibility training can increase the flexibility and balance of the body and prevent sports injuries. Common flexibility training includes yoga and stretching.

Second, the operation steps of bodybuilders

1. Aerobic exercise

(1) Running: Choose a flat road, put on comfortable sports shoes, gradually accelerate from jogging, maintain a certain speed and rhythm, and exercise for at least 30 minutes at a time.

(2) Swimming: Choose a swimming pool and do different swimming postures such as freestyle, breaststroke and butterfly for at least 30 minutes each time.

(3) Riding: Choose indoor or outdoor riding equipment, adjust the appropriate resistance and speed, and maintain a certain exercise time and intensity.

2. Weightlifting training

(1) Dumbbell: Choose the dumbbell weight that suits you, and perform different movements such as dumbbell bench press, dumbbell squat, dumbbell bending lift, etc. Do 3-4 groups at a time, and each group repeats 8- 12 times.

(2) Barbell: Choose the weight of the barbell that suits you, and perform different movements such as barbell squat, barbell bench press and barbell hard pull, 3-4 groups each time, and each group repeats 8- 12 times.

(3) Equipment: Choose the equipment that suits you, and perform different actions such as chest pushing, rowing and leg bending, with 3-4 groups each time, and each group repeats 8- 12 times.

3. Flexibility training

(1) Yoga: Choose yoga moves that suit you, and do yoga poses, breathing exercises, etc. More than 30 minutes at a time.

(2) Stretching: Choose the stretching action that suits you, and perform different actions such as arm stretching, leg stretching and back stretching, each time 10- 15 minutes.