There are still some things that girls should pay attention to when they go to the gym for fitness. Regular exercise is conducive to enhancing our cardiopulmonary function, and exercise is conducive to strengthening our physique. Now I'd like to share with you some information about how girls go to the gym for fitness.

How do girls go to the gym 1 1 at least three times a week?

First of all, plan a schedule, that is, go to the gym several times a week. If we want to plan long-term fitness and achieve the effect of shaping through a step-by-step process, then we don't have to go every day. Generally, we only go there three times a week, that is, once every other day, according to our own schedule. In fact, this long-term training process will have a better effect on stabilizing meat loss.

2. Run at variable speed for half an hour

After going to the gym, the first step is to warm up, that is, run to reduce fat. Variable speed running is the most efficient way to reduce fat. Variable speed running is actually divided into several stages. First, we need to warm up with a brisk walk for 8 minutes, and then start running at a variable speed. Variable speed running means changing speed every minute. In one minute, the first 30 seconds are 7.5km/h, the middle 20 seconds are1/km/h, and the last 10 seconds is the fastest14 km/h. This kind of variable speed running has a very good fat burning effect.

3, dumbbell exercise for 30 minutes

We can't end up like this after running for 30 minutes, but just after running for 30 minutes, the whole body fat is burning. At this time, it is very helpful to continue to do some slow aerobic exercise for shaping. We can do it with the help of some instruments, such as dumbbells. Generally, when girls train to do exercises with dumbbells, they can use 2 kg ~ 4 kg each. Generally, we do three groups for each movement, each group 15~20, and it is enough to keep training for half an hour.

4. Pilates for 20 minutes

After variable speed running and dumbbell training, almost an hour passed. Finally, do some stretching exercises, which is beneficial to lactic acid metabolism in the body and won't feel sore the next day. In addition, Pilates also plays a good role in shaping, and it is generally enough to train under the guidance of a coach.

5. Pay attention to reducing fat in three meals.

In our fitness plan, besides the training plan, we also need to have a plan for our diet. Actually, the diet plan is relatively simple. We usually plan according to the principle of eating three meals normally. We don't need to eat grass for breakfast and nothing after noon, as many fitness experts say. We need to eat some vegetables and meat as the usual staple food, because such high-intensity fitness needs energy. As long as we pay attention, don't eat any staple food and snacks outside of three meals, and usually eat less food with high fat content.

The correct order for girls to go to the gym to exercise.

First, warm up.

First, we need to warm up the heart and lungs for five minutes. You can choose to walk fast on the treadmill, ride a bike or jump rope slowly.

Then we need to warm up all the joints of the whole body, do some simple muscle activation and feel the strength of the muscles.

Second, the formal training:

Strength training+aerobic training.

After warming up, do strength training for 20-30 minutes, and then start aerobic exercise for 30-40 minutes, such as running, yoga, swimming, aerobics, HIIT and so on.

In strength training, if you train five times a week, you can arrange 1-2 muscle groups for targeted strength training each time; If you train three times a week, you need to arrange 2-3 muscle groups for each training. Each muscle group exercises about 2-3 times a week to promote muscle growth and achieve shaping effect.

The muscles of the whole body include: chest muscles, shoulder and back muscles, biceps brachii and triceps brachii, leg muscles, abdominal muscles and so on.

If the weight is heavy, the novice suggests starting with an empty pole and not adding weight. Action standards are the most important. Empty rods also have a certain weight. When you retrain the empty pole for a week or two, start to gain weight. Girls don't need to choose too heavy, usually around 10KG.

If you don't know which moves to start with, you can consider starting with the following seven golden fitness moves:

1, squat down

Train leg muscles of lower limbs.

Step 2 pull hard

Second only to squat strength movements.

3, bench press

It is a necessary action to exercise the chest.

Step 4 pull-ups

Exercise back muscles

5, parallel bars arm flexion and extension

Known as "upper limb squat"

Exercise your chest, triceps and deltoid muscles.

6. Rowing

Exercise latissimus dorsi

7. Recommendations

Exercise your shoulders!

You can choose dumbbells or barbells, require standardized movements, and reduce the chance of physical injury.

Third, stretching

After aerobic training, it is necessary to stretch and relax the whole body, especially the calf muscles, which can relieve muscle soreness and make the calf slender.

How do girls go to the gym to get in shape? Step 2 introduce

The purpose of many women's fitness is to maintain or change their body shape, and it is wrong to think that they will have an impressive body shape immediately after entering the gym. Fitness is a long-lasting and beautiful project, which can't be completed quickly in 1 or 2 months. Even when exercising, the effect is very remarkable, but once you stop, you will not pay attention to your nutritional intake, and bad living habits will form. If you don't walk around to work, eat barbecue or greasy food after work, or even drink beer, then the calories in your body will be converted into fat very quickly without being consumed by exercise. Therefore, having a correct fitness mentality and a regular training plan is the key point for women to find beauty in fitness.

Second, the training articles

Before training: First of all, you should do a physical fitness test, a careful fitness center, and fill out a form of female circumference. Generally, this girth table includes the size of women's waist and abdomen, as well as body fat and weight. In the process of fitness, this table will always follow you, and the coach will adjust the training index for next month according to your data changes.

Training: Your coach will make a plan that suits you according to your test form. For those women who have never been to the gym, the intensity of the plan will not be too great. Generally speaking, doing aerobic exercise three times a week is enough. When their physical fitness is improved after seven days, some lightweight equipment will be added to make up for the lack of exercise.

Third, the project

The part that women want to lose weight most is usually in the waist and abdomen, and the most useful way to eliminate these fats is aerobic exercise. Such as mountain climbing, jogging, cycling, etc. It is best to add spinning, Latin dance and mat sports. If you want to achieve a perfect body shape after losing fat, you need to cooperate with some instruments. (The specific equipment selection is specified by the fitness instructor according to your physical fitness test)

For the sake of physical beauty, many women only like to practice yoga and ballet, and then go straight home, but they often fail to achieve the desired results for a long time. This is because in training, students can only imitate the teacher's gestures and steps, but not the strength. Just like a person can consume 3000 calories a day, fitness only consumes 3000 calories, but the calories stored in the body can't be consumed. At this time, add some equipment to help consume excess. In the gym, besides how to complete the fitness plan under the guidance of the coach, whether you can stick to it every day is also one of the indicators of successful weight loss.

Fourth, misunderstanding the article.

Myth 1: Seeing dumbbells seems to see sudden muscles, which worries many women who want to enter the gym. In fact, that's a misunderstanding left by competitive healthy beauty. Hormones in men and women are different. As long as you don't practice hard, it's never that easy for women to grow muscles in fitness.

Myth 2: You can't eat hot tofu if you are impatient. Because many women want to lose weight quickly, they always want to lose excess fat as soon as they enter the gym, so they do a lot of aerobic exercise every day, thinking that the more exercise, the faster they lose weight, but they forget the principle of gradual progress. Moreover, excessive exercise can also lead to damage to bare joints and knee joints of women. It is understood that women's fitness should be an effective combination of exercise, equipment and nutritious meals. Sweating a lot during exercise can reduce fat, equipment can help shape, and nutritious food can effectively control calorie intake in the body. Only by combining the three can you lose weight successfully.

Verb (abbreviation for verb) cost

According to the annual card price of the most famous fitness center 1780 yuan, the actual daily cost for a woman to buy an annual card is 3.4 yuan money, just like drinking a bottle of her brand drink, which is nothing to those women who spend several hundred yuan a month to dress themselves up. However, it is not enough to spend 4 yuan, but it can exercise and make you healthy; Change your body shape and make yourself more beautiful; Improve your mental outlook so that you can face work, life and family positively every day.