What methods are there to lose weight in the gym? Losing weight is something that many people are in contact with, because both men and women need to control their weight, which is good for their health. Many people choose to go to the gym to lose weight after work, so what exercise and equipment can they do in the gym to lose weight? Let's take a look.
What methods are there to lose weight in the gym? 1 1, warm up -—Burpees.
Target number: each group 10 times, and 3 groups were completed.
Target muscle groups: legs and chest.
Yes, burpees is your warm-up action. If you think this is easy, you are wrong. Now you have no turning back.
Target muscle groups: legs and chest.
Start from the standing position, squat down, and then kick your legs into the starting position of push-ups; Do another push-up, jump forward into a semi-squat position, and then jump into the air with explosive force.
After returning to the ground, continue to squat, kick your legs outward, and repeat the above action flow 10 times. It should be noted that every burpee should be a smooth movement.
2. Super group-barbell squat+barbell squat standing wide posture
Target number: 65,438+02 barbell squats in each group, 65,438+02 barbell squats stand in a wide posture, and do three groups.
Target muscle groups: legs, hips and core.
After completing the 12 barbell squat, immediately complete the 12 barbell squat standing posture.
For the barbell squat wide-body standing posture, the weight should be reduced by about 25%, and the distance between legs should be kept wide (about one step horizontally), with toes pointing outward (pointing to 10 and 2 o'clock). The trajectory of the whole movement is the same as that of the regular squat, but you should feel that your hips and biceps femoris are stretched deeper when you squat.
For these two exercises, make sure your thighs are low enough, so you should make them parallel to the ground. Remember, keep a low profile.
3. Super Group-Dumbbell snatch+Dumbbell push
Target number: 10 snatch (per hand), 12 push, one * * * to complete 3 groups.
Target muscle groups: shoulder, triceps and core.
10 dumbbell snatch, 12 dumbbell press is completed.
For the dumbbell snatch, first lift the dumbbell in a half squat posture with legs wide, then hold your head high, tighten your abdomen, straighten your back, effectively shrink your hips, and lift the dumbbell with your shoulders above your head. When descending, consciously control the descending speed of dumbbell, lift your ass and finish the next snatch immediately. After the right hand completes 10 times, the right hand repeats 10 times.
As for the dumbbell push, hold a pair of dumbbells in your hand, bend your knees slightly, and push the dumbbells up to your head with explosive force. Keep the core tight throughout the process and don't bend back.
Lower your arm until it is slightly lower than the height of your chest.
4. Super group-flat dumbbell bench press+flat dumbbell bird
Target quantity: 12 dumbbell bench press, each group 12 dumbbell bird, one * * * to complete 3 groups.
Target muscles: chest, triceps.
After completing 12 flat dumbbell bench press, complete 12 flat dumbbell flying birds, and the flying birds in each super group should practice with lighter weight.
For these two exercises, lower your arms until they are slightly lower than the height of your chest to get the maximum range of motion.
5. Super group -T-boat rowing+variant dumbbell rowing
Target quantity: each group 12 T-boats, 10 variant dumbbell boats (each hand), one * * * to complete 3 groups.
Target muscles: back, biceps and core.
Immediately after completing the 12 T boat, complete the 10 variant dumbbell boat (each hand).
For T-boats, put the barbell between your legs. Bend down 45 degrees, tighten the core and maintain a strong posture-keep your lower back straight and don't let it arch. Contract the latissimus dorsi and pull the barbell to your chest. Pause contraction 1 sec, then slowly loosen the barbell and fall back to the ground.
As for the variant dumbbell rowing, suppose you push up two dumbbells, keep the core tight at the same time, lay your back flat at 45 degrees, and vigorously stroke your right arm slightly higher than your torso. Don't turn your body, contract the peak 1s, then return and repeat the same action with your left arm.
6. Target number of triple whammy in the lower abdomen: each group 15 gluteal bridge, 10 reverse abdominal roll, V-shaped pause for 30 seconds, and one * * * completes two groups.
Target muscle group: lower abdomen.
Abdominal combo is a strategic super group, which is used to bomb your abdomen. It includes three exercises-gluteal bridge, reverse abdominal rolling and V-shaped stillness. If you are not familiar with these three exercises, you can check the action guide below.
Triple play is a strategic super group.
1, find a spacious space or a flat bench, which is the premise for you to start practicing.
2. Complete 15 gluteal bridge. Once this becomes too easy, you can put a dumbbell on your leg to practice.
3. Don't rest. Do 10 reverse belly roll right away. Similarly, once this becomes too easy, you can also put a dumbbell on your leg to practice.
4, do not rest, and then immediately complete the V-shaped static for 30 seconds.
5. Take a break for a minute.
6. Repeat step 1-5 twice.
7. Super group-sit dumbbell push+dumbbell side lift
Target number: each group 12 lifts, 12 side lifts, one * * *, two groups completed.
Target muscle group: shoulders.
1. Complete 12 sitting dumbbell press, keep the core tight, shrink the shoulders, and lower the arms slightly below the level.
2. Immediately take a pair of lighter dumbbells and complete the side lift of 12 dumbbells. Keep your arms straight and lift them to one side. Your hands should be in a big "T" shape with your body shape.
What methods are there to lose weight in the gym? 2. Make a slimming plan.
Before going to the gym, make a gym fitness plan for yourself, so that you can exercise scientifically and effectively, eliminate excess fat, and let yourself have a good figure and a slim figure. Of course, you should first prepare yourself a pair of sports shoes with soft soles for running.
One-week plan for losing weight and fitness in gym
Monday: running+equipment exercise
This 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.
Tuesday: Aerobic+Equipment Exercise
Aerobics also belongs to aerobic exercise, and its exercise intensity and fat burning effect are no less than running. If you think running is too boring, you can use aerobics instead. Aerobics generally refers to mass sports such as boxing, barbell and aerobics in the gym, which is suitable for practice at all ages.
Wednesday and Saturday: rest
The rest mentioned here does not mean that you can sleep at home and not exercise at all, but that you can do some less strenuous sports in parks and other places, such as brisk walking, race walking and other leisure and entertainment activities. You can also do some simple yoga exercises at home or in the gym to help relax your muscles, rest your body and prepare for the fitness plan in the next few days.
Thursday: Spinning bike
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.
Friday: Hot Yoga+Jogging
Hot yoga is very popular with ladies, but it has some limitations and moderate exercise intensity. After a high-temperature yoga, maybe your exercise didn't achieve the effect of losing weight. At this time, it is best to do some jogging on the treadmill to speed up the body's fat burning.
Sunday: Go quickly.
Walking slowly cannot achieve the effect of losing weight. The fitness instructor suggested that walking fast on the treadmill is a very suitable way for girls to lose weight. Not only will it not cause too much burden on cardiopulmonary function, but it can also get soft lines. Exercise for 40 minutes, and the effect of fat decomposition will be better.