Monday of the gym weight loss plan: chest training + skipping rope for 20 minutes
Flat barbell bench press 4 sets x 20, incline dumbbell bench press 4 sets x 20, flat dumbbell fly 4 sets x 20, butterfly chest clip 4 sets x 20, machine bird 4 sets x 20. Tips for weight loss and fat reduction: Switching between groups is only when you go to the rest time of the next equipment, without additional rest, which is more beneficial to hormone secretion. Starting aerobic skipping exercise after anaerobic exercise will make you achieve your weight loss plan faster! The benefits of chest training for girls: chest training for girls can enhance the strength of the chest muscles, make the chest more upright and prevent sagging.
Tuesday of the gym weight loss plan: back training + treadmill variable speed running for 20 minutes
5 sets of 20 high pulldowns, 5 sets of 20 bent-over barbell rows, 4 sets of 20 single-arm dumbbell rows, 3 sets of 20 straight arm presses, and 3 sets of 20 goat push-ups. Tips for weight loss and fat reduction: Don’t lean forward or lean back too much during the pull-down process, especially on the day of back training. If you don’t ensure the correct posture, it may cause spinal injury. There are usually many people on the treadmill in the gym. After training your back, remember to run for dozens of minutes, run at variable speeds to reduce fat, and run uphill to raise your hips. The benefits of back training for girls: Only with strong back muscles can you pull your spine and avoid your wrong posture. Train your back well, and bad postures such as hunchback and rounded shoulders will stay far away from you.
Spinning bike for fat loss
Gym Weight Loss Plan Wednesday: Shoulder Exercise + Spinning for Fat Loss
Barbell Front Neck Press 4 sets x 20, One-arm dumbbell lateral raises 3 sets x 20, Bent over bird 4 sets x 20, One-arm dumbbell front raises 3 sets x 20, Oblique board leans over dumbbell back raises 5 sets x 20 . Tips for weight loss and fat loss: Strength training is better with breathing. Spinning bicycles help to deplete the body’s glycogen, because today’s training time will be very long, you can eat a banana for energy 30 minutes to 1 hour before the start of fitness. The benefits of training shoulders for girls: The shoulders are the key to holding up a piece of clothing. After practicing the shoulders, the whole person will be full of energy and will not be easily hunchbacked. The posture will be more straight and the temperament will be better.
Thursday of the gym weight loss plan: exercise arm + elliptical machine for 20 minutes
Dumbbell Alternate Curls 4 sets x 20, Concentration Curls 4 sets x 20, Inclined Plate Curls 3 sets x 20, Narrow Bench Press 4 sets x 20, Backhand Neck Extension 4 sets x 20, Tensioner Single Arm Pull-down 3 Group x20. Tips for weight loss and fat loss: Use dumbbells to train arm muscles, pay attention to slow down when putting down, at least 3 seconds, and feel the stretch. Lift the dumbbells up as fast as you can. Elliptical machines help improve physical endurance and exercise cardiopulmonary function. Compared with treadmills, elliptical machines have less impact on the knees. Friends with a large weight base can replace all running exercises with elliptical machines. The benefits of girls’ arm training: After the arms are trained, wearing short sleeves will show a firm, slender and powerful arm line.
Rowing machine aerobic
Friday of the Gym Weight Loss Plan: Leg Exercise + Rowing Machine Aerobics
Free squat 4 sets x 20, 45-degree inversion kick 3 sets x 20, 5 sets x 20 equipment thigh curls, 2 sets of frog leaps x 35, unilateral bell and heel raises 4 sets x 100 x 2, seated leg flexion and extension 2 Group x20. Rowing machines are the most common cardio equipment in large gyms. If the gym has it, you can practice. If you don’t have it, you can replace the rowing machine aerobic exercise with other aerobic exercise. The sitting posture is used during the exercise, and 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, which can have a good effect on weight loss and fat reduction.
Saturday of the gym weight loss plan: exercise waist and abdomen core + pedal exercise
Flat barbell bench press 4 sets x 20, high pull-down 2 sets x 20, seated equipment horizontal rowing 3 sets x 20, 2 sets of abdominal crunches x full strength, 2 sets of waist turn x 40, 2 sets of side abdominal curls (with all your strength) ), 3 sets of 20 sets of lateral flexion of the bell. Remember to do aerobic exercise after training. Practicing pedal exercises can consume a lot of energy and enhance cardiopulmonary function. In addition to losing weight and reducing fat, it can also shape the participants’ hips and legs. Take a day off on Sunday to prepare for the next week’s plans.
Warm up before each workout and stretch after each workout
