Fitness plan of women's gym: The specific fitness arrangement is to practice three times a week, once every other day, and carry out training according to the principle of multiple times, small weight and short interval (each group). You can't exercise a certain part just by interest. Your whole body should present a perfect and harmonious aesthetic feeling. Equipment training should include all muscles, make them stronger, make your skin elastic, make your body symmetrical and make your lines more beautiful.

Specific arrangement of training plan

Warm-up: There should be a transition from a quiet state to a moving state, which is called warm-up. Warm-up requires moving all parts of the body to warm the body and avoid injury during formal exercise.

Aerobic exercise (choose one at a time): treadmill for more than 40 minutes.

Astral exercise program for chest, biceps brachii and triceps brachii

The number of action groups in the chest training plan is flat bench press 3 10- 15 push-ups 2 10-20 butterfly machine to clamp the chest. 2 10 -20 dumbbell supine bird 2 10-20 biceps training plan action group number dumbbell alternate lift 2 10-20 arm lift 2 10-20 triceps training plan action group number neck back arm flexion and extension 2 10-20 arm flexion 2.

Shoulder training plan action group several times bell dumb lift (deltoid toe) 2 15 dumbbell front flat lift (deltoid toe) 2 15 side bird (deltoid muscle bundle) 2 15 oblique bird (deltoid muscle back bundle) 2 15 back training plan action group number pull-ups (narrow grip)

The number of sit-ups in the action group of abdominal training plan (upper rectus abdominis-the upper back is slightly off the ground to maintain the strength of abdominal muscles. Slow down) 3 20 Lie on your back and lift your legs (lower part of rectus abdominis-after lifting your legs at right angles to your body, slightly lift your hips and hold them for 2 seconds) 3 20 Twist your waist (hold the dumbbell in one hand, hold your head in the other, bend to one side of the dumbbell, and your feet are slightly wider than your shoulders. Lower limb fixation) 3 20 number of action groups in chest training plan Squat 3 15-20 A yoga exercise or stretching exercise at the end of Pilates can be arranged on Saturday or Sunday: At the end of exercise, you must do relaxation exercises to relieve the violent heartbeat, so that the circulatory system will not feel any discomfort because of the sudden decrease in speed. Methods: Slowly stretch the key exercise parts 10 second, adjust breathing and relax muscles, which is an essential part at the end of each exercise.