There is no reason (excuse) to say that there is no time, is there?

The girls' fitness plan basically revolves around the waist-hip ratio, so in the limited time of three days, arrange the training of hips, back, shoulders and three heads, and the S curve will naturally come out.

The training plan is as follows:

Zhouyi hip and leg

Dumbbell Squat+Barbell Hard Pull+Hip Push+lunge Squat

In addition to the load-bearing squat, push and pull in the classic hip lifting training, the freehand lunge squat is also added. Don't underestimate this action, 20 times on one side is enough to make your hips and legs soft and get up and tremble. The detail is that the upper body leans forward slightly, and the force point is on the outside of the hip, not on the front side of the thigh.

Closed on Tuesday

Wednesday cup

One-arm dumbbell rowing: keep your back straight and don't turn over.

Wide-distance high-position pull-down: this action focuses on the width of the back, and the force point is above the back. When the body fat is low and the muscles are abundant, you can clearly see the movement track of the muscle groups near the scapula.

G-string boating: If there is no G-string in the gym, you can use a barbell or Smith frame instead.

Rowing in a sitting position: don't shake your body back and forth greatly, keep your core tight, sit firmly on the stool, draw your hands as close as possible to your lower abdomen, and exert your strength on your middle back.

Rest on Thursday

Five shoulders+three heads

Shoulders: side lift, leaning over dumbbell bird, vertical lift, butterfly machine anti-bird, sitting and pushing shoulder.

Three heads: straight arm press, instrument arm flexion and extension, sitting push-ups, stool arm flexion and extension, bending dumbbell arm flexion and extension.

Rest on Saturday

Aerobic or rest on Sunday

According to your physical condition and preferences, you can choose suitable aerobic exercise, such as running, skipping rope, swimming, elliptical machine, spinning bike and so on.

During the period of reducing fat, you will usually add a treadmill to climb for 30-40 minutes after strength training for one hour. If I arrange an aerobic day alone, I will probably go outdoors for 5-7 kilometers in the morning.