Therefore, it is much easier for men to gain muscle and lose fat than women.

Therefore, women's plans are longer-term, more scientific and more accurate.

Monday: Lower limb squat training

Tuesday: rest

Wednesday: shoulder training

Thursday: Aerobic training

Friday: lower limb traction training

Saturday: rest

Sunday: shoulder training

Before the physiological period: aerobic, soothing, yoga, etc.

Physiological period: no training, rest, especially before 3-4, looking back can be upper limbs.

One week after the physiological period: the golden period of training, the challenge period.

Nutritional supplement before and after training:

Arm training:

Compound movements, rowing, push-ups; No separate arm training is required.

If the body fat is too low (below 17%), there will be no physiological cycle; Estrogen is synthesized from fat.

Lose weight in moderation.

Strength training lasts for 60 minutes at a time (including warm-up and relaxation), generally 3-4 movements, 4-6 groups, 10- 15 movements.

Squatting against the wall is not recommended. Just squat with your legs apart.

When training hips and legs, you must bear the weight.

Squat has an effect on women and growth hormone, relieving stress.

Freehand exercise has no effect on the body.

Aerobic after strength is good for reducing fat, and occasionally you can add 30 points of aerobic.

The adaptation period of strength training is 3 months, and you may gain weight in the first 1 month.

PS: It's a note about live, "How can Ran Ran women train their strength more effectively?" ]( /lives/786625736449478656).