It is rare to meet questioners with some basic knowledge, and they also actively hope to increase muscle content appropriately. Generally, women just avoid the word muscle, but they don't know that the low proportion of muscle is also one of the reasons for getting fat and bloated. I usually answer questions about men's fitness and rarely answer questions about women's fitness, so I borrowed information that I changed overnight.

First warm up 10 minutes, and then do anaerobic equipment for 30-40 minutes.

In terms of movement speed:

This is also particular. Generally speaking, it is suitable for slow training at first, and it takes 6-7 seconds to complete an action. The purpose is to fully stimulate muscles and improve the exercise effect. Overtime problem:

You can't just add times. That's endurance training, not muscle training. The correct way is to add groups and movements to increase the difficulty of movements.

A training plan three times a week

The weight is as small as 25RM, that is, the weight can be done 25 times in a row. Of course, it is recommended to practice with the weight range described below. If the muscle content is low, you need the weight of 15-20RM or 12- 15RM.

Astrology 1: upper limb movements (chest, biceps brachii and triceps brachii) and abdominal movements. Finally, aerobic exercise.

Astral stage 3: lower limb exercises, abdominal exercises. Finally, aerobic exercise.

The fifth stage: upper limb exercises (shoulder {deltoid toe, middle toe, back toe}, back) and abdominal exercises. Finally, aerobic exercise.

In the middle, you can do Duoyan Zheng weight-loss exercises at home.

Saturday or Sunday: You can arrange a yoga exercise or pilates exercise.

For the specific arrangement of the training plan, you can refer to the books provided at the back if you don't know the action.

Enlarge breast

Chest: three groups of flat bench press or instrument chest press, each group 10- 15 times.

Butterfly machine clip chest 2 groups each group 10-20 times.

Dumbbell supine birds were divided into two groups, each group 10-20 times.

Create arm lines

Biceps biceps brachii: Dumbbells bend alternately in two groups, each group 10-20 times.

Hammer bending 2 groups, each group 10-20 times.

Go worship meat.

Triceps brachii: flexion and extension of the posterior cervical arm in each group 10-20 times.

Press down the two groups with the arm flexed by the stretcher, each group 10-20 times.

Correct the round shoulders and look good in sleeveless shoulders.

Shoulder: press dumbbell (toe of deltoid muscle) 15 times in each group.

Dumbbell lifting (deltoid toe) was performed in 2 groups, with 65438 0.5 times in each group.

Two groups of lateral birds (deltoid middle bundle), 65438 05 times in each group.

Tilting birds (deltoid posterior bundle) were divided into two groups, with 65438 0.5 times in each group.

Shape the back curve

Back: 15 times two groups of sitting tensioners.

Two groups rowed while sitting, each group 15 times.

Tighten the lower abdomen and practice vest line

Abdominal reduction: abdominal reduction in 3 groups, 20 times in each group.

Three groups of supine leg lifts, 20 times in each group.

3 groups of dumbbell lateral flexion, 20 times in each group.

The side braces supported by flat plates should be made into three groups according to the time you can do.

Lift your hips and legs.

Leg and hip exercises: lunge squat in 3 groups, each group 15-20 times.

3 groups of dumbbell squats, each group 15-20 times. You can also squat with your bare hands, and the lower you squat, the more you can practice your hips.

Leg flexion and extension in sitting position: each group 15-20 times.