Girls don't need such big double-headed arms for normal fitness. The arm strength training assisted by chest, back and shoulders is enough. Unless you have a particularly strong demand for girth, you don't need to arrange an arm training day.

Waist-to-hip ratio is particularly important for girls, so in a week's training plan, two hip trainings are arranged. To make the waist look thin, it is not enough to have a round and full hip, but also the blessing of the upper body, chest, back and shoulders. So wide on the top and round on the bottom, the middle will naturally look small and pretty.

As for the waist and abdomen, there is no special day for it to abuse. The main reason is that the muscles are getting bigger and bigger. To highlight the abdominal muscles, it is mainly that the body fat is low enough, plus a certain degree of rectus abdominis training. Too much waist and abdomen training, especially transverse abdominal muscles and oblique abdominal muscles, will make the waist thicker and become straight.

When training in other parts, pay attention to core tightening and breathing style, which can naturally tighten the waist and abdomen. Therefore, abdominal training with shoulders on Sunday is just a state of strengthening diet and feeling abdominal strength.

Monday: Hips

Squatting and pushing, three classic hip movements, can be further stimulated with small weight if there is spare capacity, such as routine squat, hard pulling with one leg and hip lifting in sitting position, which makes the pump feel stronger.

Tuesday: Come back

Sitting at a desk for a long time, the back muscles are overstretched, and it is easy to find the feeling of practicing back. So before you do it, you should fully activate your back muscles and let your back work instead of your arms.

Wednesday: rest

Thursday: Chest

Compared with barbell bench press, tui recommends using dumbbells for bench press. First, it can avoid cutting corners and stimulate play. Second, dumbbells are more unstable than barbells and can mobilize more muscle groups to master balance.

Friday: Hips

The second hip training this week can be the same as Monday's training arrangement, and the movement order can also be adjusted, such as pushing the hip to wash down the weight first, and then pulling hard to end the squat.

Saturday: rest

Sunday: Shoulder+Abdomen

The number of instruments mentioned above refers to the maximum number of times you can do it with a weight. For example, if you can do 10kg hard drawing for 20 times, you should increase the weight until you can only do 12 times.