Many female friends want to have a good figure, so they will lose weight through exercise to achieve the desired effect, but some female friends will worry about becoming a muscular woman. Here Bian Xiao told female friends that it is difficult for female friends to grow muscles during exercise, because they can exercise freely and lose weight because of hormones in their bodies. So what actions do women take to lose weight? What is the role of women's fitness to lose weight?

First, squat and push-ups.

1, standing posture, hands naturally drooping, feet together, knees slightly bent.

2. Squat down slowly until your hands touch the ground. Hands on the ground, legs straight. Then bend your elbow, squat down and look up, and do an ordinary push-up.

3. Legs backward, upper body upright, resume standing posture, and then repeat the action.

Second, dumbbell horizontal lift

1. Take a dumbbell in each hand and stand with your legs shoulder width apart.

2. Open your hands to both sides, bend your elbows slightly and keep your hands at the same level.

3. Raise your arms to the top of your head along your sides, and your arms can be slightly bent. Then, slowly put it down along the sides of your body. Repeat the action.

Third, dumbbell weight pedal step

1. Stand with a dumbbell weighing 8- 10 pounds in each hand facing the pedal. Step on the pedal with your left leg, stand upright with your left leg, keep your body upright, tighten your hips, and stretch your right leg backwards.

2. Take back your right leg, lower your body until your right toe touches the ground, lower your left leg and return to your original position. Leg alternation 10- 15 times.

Fourth, barbell bench press

1, lying on your back, holding a barbell with the distance between your hands slightly wider than your shoulders, your elbows bent at 90 degrees, and your chest, forearms and barbell form a rectangle.

2. Slowly push the barbell to a higher point, and then slowly put down the barbell. When you put it down, the barbell touches your chest, then push it again, and repeat the action for about 10 times.

Five, squatting in front of the neck

1. Go to the bracket, put your arms under the barbell, cross your arms, raise your elbows, and hold the barbell with both hands for control.

2. Lift the barbell from the bracket, take a step back, separate your feet and keep your body balanced.

3. Kneel down until the thighs are lower than the ground. When squatting, hold your head up and chest out. Then slowly return to the standing position. Repeat the action.

Six, lying dumbbell bird

1, lie on your back on a flat bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight and supported above your chest.

2. Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent. The dumbbell descends until the muscles on both sides of the chest feel fully stretched, and the upper arm descends below the shoulder level. Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position. Repeat the action.

7, supine back support

1. Lie on your back, with your hands on the stool slightly higher behind your back, your feet on the shorter stool, and the rest of your body suspended.

2. Exhale, relax your shoulders, bend your elbows slowly, sink as much as possible (especially your hips), pause for 2-3 seconds, then inhale and stretch your arms to support your body. Do it repeatedly.

8. Sit-ups

1. Lie on your back with your legs bent 90 degrees and your hands crossed on your chest.

2. Chin should reach your knees as far as possible. Contraction abdomen, chest as close as possible to the knee. Do it once 10- 15.

The above introduces some methods for female friends to lose weight, hoping to help female friends better!