When performing equipment fitness programs, the following rules should be followed. Women's lumbar intervertebral discs are thicker than men's, and their waist and abdomen are more flexible than men's, so they are more suitable for flexible movements. Naturally, it is also suitable for flexible, brisk, graceful and rhythmic sports (yoga, aerobics, pilates, etc.). ), has a significant effect on improving nervous system function and muscle strength.

Specific fitness equipment fitness plan arrangement:

1. The training plan is three times a week, Monday, aerobic exercise and upper limb exercise (chest, biceps brachii, triceps brachii), abdominal exercise. Aerobic exercise and lower limb exercise, abdominal exercise on Wednesday. Aerobic exercise and upper limb exercise on Friday (shoulder {deltoid toe, middle toe, back toe}, abdominal exercise). ?

2. Saturday or Sunday: You can arrange a yoga exercise or pilates exercise. The specific arrangement of the training plan is warm-up: there must be a transition from a quiet state to an exercise state, which is called warm-up. Warm-up requires moving all parts of the body to warm the body and avoid injury during formal exercise.

3. Aerobic exercise (choose one at a time). Aerobic exercise for more than 40 minutes on the treadmill is a class, spinning is a class, and chest is a class: 3 groups of flat bench press, 10- 15 times, 2 groups of push-ups, 10-20 times, and 2 groups of butterfly machine chest clamping.

4. Biceps brachii: Dumbbell flexes alternately for 65,438+00-20 times in each group, arm-hugging flexes for 65,438+00-20 times in each group, and triceps brachii: neck-back arm flexes and stretches (the elbow is kept at the ear and the grip distance is narrower than the shoulder) for 65,438+00-20 times in each group, under the arm.

5. Shoulder: Two groups lifted dumbbells (toe of deltoid muscle) 65,438+05 times, two groups lifted dumbbells (toe of deltoid muscle) 65,438+05 times, two groups of birds (toe of deltoid muscle) 65,438+05 times and two groups of birds (toe of deltoid muscle) 65,438+.

6. Abdomen: Sit-ups (the upper part of rectus abdominis-the upper back is slightly off the ground to keep the abdominal muscles strong. Slow down) 20 times in each group of 3 groups, supine leg lifting (lower part of rectus abdominis-slightly lifting hip for 2 seconds after lifting leg at right angles to body) 20 times in each group of 3 groups, waist twisting (holding dumbbell with one hand and holding head with the other hand, bending to one side of dumbbell, feet slightly wider than shoulders, lower limbs fixed) 20 times in each group of 3 groups:15.

Practice the combined gym equipment fitness plan three times a week every other day, and train according to the principle of multiple times, small weight and short interval (each group). You can't exercise a certain part just by interest. Your whole body should present a perfect and harmonious aesthetic feeling. Equipment training should include all muscles to make your muscles stronger, your skin more elastic, your body more symmetrical and your lines more beautiful.