Nowadays, many people like to go to the gym, and if you exercise regularly, there are many benefits, such as losing fat, building muscle, etc. There are many ways to lose fat. At the same time, some people will make fat loss plans. I believe some people still know about the fat loss plan in the gym. So, how about the one-week version of the girls’ gym fat loss plan? Let’s take a look below!
Monday: Chest training + rope skipping for 20 minutes
4 sets of flat barbell bench press x 20 reps, 4 sets of incline dumbbell bench press x 20 reps, 4 sets of flat dumbbell flyes x 20 reps, 4 sets of butterfly chest presses x 20 reps, 4 sets of machine flyes x 20 reps.
Tips for weight loss: Switching between groups only requires the rest time to go to the next equipment, without additional rest, which is more beneficial to hormone secretion.
After anaerobic exercise, include aerobic rope skipping exercise to help you achieve your weight loss plan faster.
Benefits of breast training for girls: Breast training for girls can enhance the strength of the chest muscles, make the breasts more straight and prevent sagging.
Tuesday: Back training + variable speed treadmill running for 20 minutes
5 sets of high pull-downs x 20 reps, 5 sets of bent-over barbell rows x 20 reps, 4 sets of single-arm dumbbell rows x 20 reps, 3 sets of straight-arm push-downs x 20 reps, and 3 sets of goat press-ups.
Tips for weight loss: Do not lean forward or backward excessively during the pull-down process. This is especially important on the day of back training. If the posture is not correct, the spine may be injured.
There are usually many people on the treadmill in the gym. After doing back training, remember to run for dozens of minutes, run at variable speeds to lose fat, and run uphill to lift your buttocks.
The benefits of back training for girls: only with strong back muscles can you move your spine and avoid wrong postures. By training your back well, bad postures such as hunched back and rounded shoulders will be far away from you.
Wednesday: Shoulder training + spinning fat loss
Barbell front neck press 4 sets .
Tips for weight loss: Strength training is better combined with breathing.
Spinning bicycles help consume the body's glycogen, because today's training time will be very long, so you can eat a banana to replenish energy 30 minutes to 1 hour before the start of fitness.
The benefits of shoulder training for girls: Shoulders are the key to holding up a piece of clothing. Good shoulders will bring out the energy of the whole person, and they will not be easily hunched over, and the posture will be straighter. Girls must train their shoulders, and their temperament will be better. .
Thursday: Arm training + elliptical machine for 20 minutes
Dumbbell alternating curls 4 sets Set x20.
Tips for weight loss: Use dumbbells to train your arm muscles. Pay attention to lowering them slowly, for at least 3 seconds, to feel the stretch. How fast can you go when lifting the dumbbell up?
The elliptical machine helps improve physical endurance and exercise cardiopulmonary function. Compared with the treadmill, the impact of the elliptical machine on the knees is relatively small. Friends with a large weight base can replace all running exercises with the elliptical machine.
The benefits of arm training for girls: Once the arms are well trained, wearing short sleeves will show tight, slender and powerful arm lines.
Friday: Leg training + rowing machine aerobics
4 sets of free squats x 20 reps, 3 sets of 45-degree inverted kicks x 20 reps, 5 sets of machine femoral curls x 20 reps, 2 sets of frog jumps x 35 reps, 4 sets of unilateral heel raises x 100 reps x 2, and 2 seated leg extensions Set x20.
The rowing machine is a common aerobic equipment in large gyms. If the gym has one, you can practice it. If not, you can use other aerobic exercises instead of rowing machine aerobics. The sitting position is used during the exercise, so the impact on the joints of the lower limbs is relatively small. This is an aerobic exercise that requires the participation of the muscles of the whole body, and can have a good weight loss and fat reduction effect.
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