I believe everyone has had this experience, that is, in order to keep fit and maintain self-discipline, they will go to the gym to exercise. In fact, many beginners have no plans when they first enter the gym. The following is the fitness plan for novice girls.

The gym fitness plan for novice girls is 1 Monday, running+equipment exercise, which is the most routine way to lose weight in the gym. Running is to make fat burn and fundamentally achieve the goal of losing weight. Generally speaking, it is best to control the running time between 45 and 60 minutes. The equipment movement is aimed at a certain part of the body to lose weight, such as thin thighs.

Every Tuesday, back training+variable speed treadmill runs for 20 minutes, with 5 groups of high pulling, 5 groups of inclined barbell rowing, 4 groups of one-arm dumbbell rowing, 3 groups of straight arm pressing and 3 groups of goats standing.

There are usually many people on the treadmill in the gym. Remember to run for dozens of minutes after practicing your back, lose weight at different speeds, climb hills and run your ass. The advantage of girls' back exercises is that they have strong back muscles, which can move their spine and avoid wrong posture. Practice bad posture such as back, hunchback and round shoulders to stay away from you.

On Wednesday, shoulder training+rotary weight-loss barbell will push 4 groups of x20 blocks in front of the neck, 3 groups of x20 blocks in one-arm dumbbell lifting, 4 groups of x20 blocks in bird-prone, 3 groups of x20 blocks in one-arm dumbbell lifting and forward pushing, and 5 groups of x20 blocks in dumbbell-prone.

Spinning is one of the aerobic exercises that consume intense calories, and its main feature is active atmosphere. With dynamic music, people will get excited unconsciously in the process of fitness and increase the burning rate of fat. This is one of the most popular weight-loss exercises. The advantage of shoulder training for girls is that shoulders are the key to prop up a dress. With good shoulders, the whole person's energy will come out, and he will not bend down easily, and his posture will be more straight. Girls must practice their shoulders, and their temperament will be better.

On Thursday, arm training+elliptical machine for 20 minutes, dumbbell alternately bends 4 groups x20, concentrated bends 4 groups x20, inclined plate bends 3 groups x20, narrow bench press 4 groups x20, backhand neck and back arm bends 4 groups x20, and single arm pulls down 3 groups x20.

Elliptical machine is helpful to improve physical endurance and exercise cardiopulmonary function. Compared with treadmills, elliptical machines have less influence on knees. Friends with a large weight base can use an elliptical machine instead of all running exercises. Girls have the advantage of practicing their arms in fitness. Wearing short sleeves will show a tight, slender and powerful arm line after practicing their arms.

On Friday, leg training+rowing aerobic exercise consists of four groups of squats, three groups of 45-degree back pedaling, five groups of instrument double bending, two groups of frog leaping, four groups of unilateral bell lifting and heel lifting, and two groups of sitting leg flexion and extension.

Rowing machine is a common aerobic equipment in large gyms. If there is one in the gym, you can practice. If not, you can use other aerobic exercises instead of rowing machine aerobic. Sitting posture is adopted in practice, so the influence on the joints of lower limbs is relatively small. This is an aerobic exercise that requires the whole body muscles to participate, which can play a very good role in losing weight and fat.

New girls' gym fitness program 2 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 if you change to 5 kg).

3. Dumbbell birds (or musical instruments with chests) -3 groups. Group 1, 3 kg, 15 times (or the lightest weight of instrument clamping is 10- 15 times), and rest for 2 minutes; The second group, 5 kg, 15 times, (or the weight of the instrument is light, that is, the second weight 10- 15 times), rest for 2 minutes; Group 3, 3 pounds, exhausted, (or the lightest weight of the instrument exhausted).

Four, knee push-ups-two 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; In the second group, you should be exhausted (the weight of the chest push in the 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, sit down, group 3. Group 1, with the lightest weight (i.e. bolt inserted into the first grid) for more than 20 times. Pay attention to the rules of action and stand at attention! Rest for 2 minutes; The second group, the second light weight (pin inserted in the second box) 15 times or more, the rest 2 minutes; In the third group, the pin is inserted in the third grid, 6- 10 times (if it cannot be done, switch to the second grid to run out).

Fourth, rowing in a sitting position-3 groups. 1 group, lightest weight, more than 20 times. Rest for 2 minutes; Group 2, lightweight, 15 times or more. Rest for 2 minutes; In the third group, the bolt was inserted 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! )

On Wednesday, arm training

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

Second, two-handed dumbbell bending-3 groups. 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 to exhaustion)

Third, one arm flexion and extension behind the neck (two arms are counted as one group) -2 groups. Group 1, 3 lbs, 15 times. Rest for 2 minutes; Group 2, 5 kg, 10 times (if this is not finished, it will be exhausting to change to 3 kg). Pay attention to the elbow joint and try not to move, that is, lock and move the forearm.

Fourth, the hammer bend-3 groups. The first group, exhausted, rested for 2 minutes; The second group, exhausted, rested for 2 minutes; The third group is exhausted. Note: During the training, try not to shake or bend your knees to borrow money.

Thursday, let's go

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

Second, sit still after a short break 10-20 minutes.

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, squat warm up and exercise the 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. ) 1 group, empty pole, 12 times, rest for 2 minutes; Group 2, each side was given 2.5 kilograms of tablets, 8- 12 times, and rested for 3 minutes; Group 3, each side added 2.5 kilograms of tablets, 6- 10 times.

Fourth, leg flexion and extension-3 groups. Group 1, 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, lightweight, 15 times, rest for 2 minutes; Group 3, add another weight or use a second light weight to achieve exhaustion.

Fifth, gluteal bridge-3 groups. Being in 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 the rotator cuff muscles.

Third, sit on dumbbells and press-3 groups. Group 1, 3 kg, 20 times. Rest for 2 minutes; Group 2, 5 kg, 15 times. Rest for 2 minutes; Group 3, 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, weighing 3 kg, was exhausted.

Five, dumbbell forward lift-2 groups. Group 1, exhausted. Rest for 2 minutes; The second group, 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.

Gym Fitness Program for Novice Girls 3 Actions 1, Sitting Apparatus Chest Push

Sitting posture equipment pushing chest can effectively exercise our chest muscles. First of all, we sit on the training stool with our backs straight and close to the backrest, hold the propeller horizontally with both hands, push the propeller forward with both arms while exhaling, and then inhale and restore. Always pay attention to the rhythm of exercise. You must follow the breath and don't disturb the rhythm. When you push forward, you only need to hold your chest with your arms, and your whole body will remain stable. Every 15-20 times as a group, do four groups.

Action 2: Sit and lift your legs.

This action can exercise our legs and buttocks. We sit on the training stool, spread our legs to hip breadth, step on the pedal, lean back on the backrest, hold the armrest with both hands, and kick hard when exhaling. When doing push-ups, don't push our legs straight, just keep our knees bent, and then inhale and recover. Every 15-20 times as a group, do four groups.

Action three, opening and closing jump

Find a bright place, stand vertically, spread your legs slightly, exhale and jump. When jumping, open your legs and land in one step, at the same time, lift your hands from both sides of your body to your head, touch your palms, and then inhale to restore your legs and hands. Note that when you jump and fall all the way, you need to land on your toes. This action takes 30-60 seconds as a group and is done in four groups.

Action 4: Aerobic training on the treadmill

After the above training, we choose to do 30 minutes of light aerobic training to improve cardiopulmonary function. We choose a climbing method. Adjust the gradient to 4 and the speed to 4-5. During aerobic exercise, replenish water every 10 minute. * * * 30 minutes.

Don't forget to relax muscle tissue with fascia gun after training!