Female students' fitness weekly table
The first day of the gym fitness program: chest muscles
The most important thing to practice chest muscles is to practice dumbbells. Dumbbells have multiple movements, and now they have to do it.
1, the flat barbell is pushed and laid for 20 consecutive times with the weight of 20. Do 4 groups.
2. The dumbbell tilted upward can be pushed down for 20 times continuously with a weight of 20. Do 4 groups.
3. The flat dumbbell bird can be made 20 times in a row with a weight of 20. Do 4 groups.
The amount of exercise is not suitable for too much. Sticking to three movements can make the pectoral muscles firm and make the female breasts more linear.
Gym Fitness Program Day 2: Back Muscles
Many girls have wide shoulders and wide backs, so they don't look good in clothes. There is too much fat on the back, so it is also important to lose weight on the back.
1, the barbell bends down and paddles with a weight of 20 for 20 consecutive strokes. Do 4 groups.
2. One-arm dumbbell rowing can be done 20 times in a row with a weight of 20. Do 4 groups.
3. Sit-ups and paddling, carrying weight for 20 times, 20 times in a row. Do 4 groups.
The third day of the gym fitness program: shoulder muscles
If you want to show off your shoulders, you must have attractive slender shoulders, otherwise your shoulders are as wide as boys, which is not good-looking!
1. Do barbells 20 times in a row with a weight that can do 20 times. Do 4 groups.
2, standing dumbbell side lift can be done 20 times in a row with a weight of 20. Do 4 groups.
3. Bend down and lift the dumbbell horizontally, and do it continuously for 20 times with a weight of 20. Do 4 groups.
Gym Fitness Program Day 4: Arm Muscles
This is a gym weight loss plan to exercise your arms. Kirin arm, butterfly sleeve, etc. It is a local obesity problem that girls are prone to.
1. Alternate dumbbell bending can continuously do 20 weights with one arm. Do three groups.
2, dumbbell triceps brachii extension single arm can do 20' weight for 20 consecutive times. Do three groups.
3. Cross your hands on your head, slowly drop to your neck, stop at your pillow neck, and try your best to face the ceiling. Continue 10 times, 5 seconds each time.
Gym Fitness Program Day 5: Leg Muscle
Elephant legs, small thick legs and radish legs are all women's descriptions of obese legs. If you don't want to be one of them, then act quickly!
1, free squat just started with no load, squatting for 50 times, resting 1 min, lasting for 3 groups;
Please learn squat in strict accordance with the tutorial, or consult the gym coach. Initially, loading should be carried out under the premise of protection.
2. Do 20 squats continuously with the weight that can do 20 squats. Do 4 groups.
Gym Fitness Program Day 6: Waist and Abdomen
Small belly is the most headache for women, especially women who have been sitting in the office for a long time, and almost all of them have become small-bellied women!
1, 15- 20 sit-ups in each group, doing 3 groups. If you can't do it many times, you will be exhausted.
2. Lean up and lie on your back, bend your knees and swing up 15-20. Do 3 groups in each group. If you can't do it many times, you will be exhausted.
3. One-handed dumbbells can be made 20 times in a row with a weight of 20. Do three groups.
The seventh day of the gym fitness program: take a rest.
Try to control your diet on rest days, don't overeat, and be careful not to eat greasy things.