Strength training helps to increase muscle volume, endurance and strength, exercise, reduce the risk of injury, improve metabolism and exercise tendons and ligaments. The following is my junior girls' gym strength training plan. Welcome to read and browse.

Monday: chest training

First, the speed is 6.5, go quickly 15 minutes. Wake up the body and enter a state of movement.

Second, dumbbell bench press 3 groups. Group 1: 3 kg, 20 times. Rest for 2 minutes; Group 2: 5 kg, 15 times. Rest for 2 minutes; The third group: 10 kg, 6 10 times (if you can't do it, you will be exhausted by 5 kg)

3. Dumbbell birds (or equipped with chest clips) 3 groups. Group 1: 3 kg, 15 times, (or the lightest weight of the instrument 10 15 times), rest for 2 minutes; Group 2: 5 kg, 15 times, (or the second instrument 10 15 times), rest for 2 minutes; Group 3: 3 pounds, exhausted, (or the lightest weight of the instrument is exhausted).

Four, knee push-ups 2 groups (or sit chest push equipment). 1 group: exhausted (the weight of chest push in sitting position is self-determined, neither too heavy nor too light), and rest for 3 minutes; The second group: exhausted (the weight of chest push in sitting position is self-determined, neither too heavy nor too light).

Tuesday: Back training

First, the speed is 6.5, go quickly 15 minutes. Wake up the body and enter a state of movement.

Second, warm up (press shoulders, lower back, turn around, expand chest).

Third, sitting posture drop-down: 3 groups. Group 1: the lightest (that is, the needle is inserted in the first grid) for more than 20 times. Pay attention to the standard movements and keep your waist straight! Rest for 2 minutes; The second group: the second light weight (pin inserted in the second box) 15 times or more, and the remaining 2 minutes; Group III: Insert the bolt into the third grid, 6 10 times (if not, switch to the second grid for exhaustion).

Fourth, take a row in three groups. 1 group: the lightest weight, more than 20 times. Rest for 2 minutes; The second group: the second light weight, 15 times or more. Rest for 2 minutes; Group III: Insert the pin into the third grid 12 times or more. If the weight feels light, increase the weight of each group by yourself! Attention! This action must be straight back! Sure! Try to be standard! )

Wednesday: arm training

First, the speed is 6.5, go quickly 15 minutes. Wake up the body and enter a state of movement.

Two or three groups of hands dumbbell bending. The first group: 3 kg, 20 times. Rest for 2 minutes; Group 2: 5 kg, 15 times. Rest for 2 minutes; The third group: 10 kg, 10 times (if you can't do it, change it to 5 kg and bend until you are exhausted)

Three, one arm flexion and extension behind the neck (two arms as a group) 2 groups. Group 1: 3 kg, 15 times. Rest for 2 minutes; The second group: 5 kg, 10 times (if you can't finish this, you will be exhausted if you change to 3 kg) Note: Try not to move the elbow joint, that is, lock it and move the forearm.

Fourth, hammer bending three groups. The first group: exhausted, rest for 2 minutes; The second group: exhausted, rest for 2 minutes; The third group: exhausted. Note: During the training, try not to shake your body or bend your knees to borrow money.

Thursday: Let's go

First, the speed is 6.5, and it takes 60 minutes to walk.

Friday: leg training

First, the speed is 6.5, go quickly 15 minutes. Wake up the body and enter a state of movement.

Second, warm-up: empty squat warm-up, active knee joint. The action must be steady! Keep your back straight!

Third, barbell squat: 3 groups (attention! A standard empty pole weighs 20 kilograms. If it is really irresistible, don't add weight. All three groups use empty rods. ) group 1: empty pole, 12 times, rest for 2 minutes; Group 2: add 2.5 kilograms of tablets to each side, 8 12 times, and rest for 3 minutes; Group III: Add 2.5 kilograms of pills per side, 6 10 times.

Four, leg flexion and extension 3 groups. 1 group: lightest weight, 15 times, (pay attention to stop leg straightening as far as possible, strengthen muscle contraction and deepen stimulation). Rest for 2 minutes; Group 2: light weight for the second time, 15 times, and rest for 2 minutes; The third group: add another weight or use the second light weight to achieve exhaustion.

Five, gluteal bridge 3 groups. Do Group 3: Exhausted. Each group has a 2-minute break.

Saturday: shoulder training

First, the speed is 6.5, go quickly 15 minutes. Wake up the body and enter a state of movement.

Second, warm-up: warm-up of rotator cuff muscles.

Third, it is recommended to sit on dumbbells for 3 groups. Group 1: 3 kg, 20 times. Rest for 2 minutes; Group 2: 5 kg, 15 times. Rest for 2 minutes; The third group: 10 kg, 10 times (if you can't do it, you will be exhausted if you change to 5 kg)

Fourth, hell dumbbell side lift 3 groups (it will be very sore, be sure to hold back! ) group 1: 3 kg, 15 times. If you don't rest, change 5 pounds immediately; Group 2: 5 kg, 15 times. If you don't rest, change 3 pounds immediately; The third group: 3 kg until exhausted.

Five, dumbbell front lift 2 groups. Group 1: exhausted. Rest for 2 minutes; Group 2: Exhausted.

6. Finally, keep the posture of lateral lifting for 30 seconds, and do the maximum congestion on the deltoid muscle. After doing these exercises, your shoulders will be very sore, and shoulder training is very difficult, because deltoid endurance is poor.

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