Ask for a fitness plan for girls, a fitness plan for girls for a week

<> "Beginner Girls Fitness! Medium-intensity five exercises a week!

Training plan: Monday: Chest 2.

Tuesday: Back picture three.

Wednesday: Hip Leg Figure 4.

Thursday: Closed.

Friday: Shoulder figure five.

Saturday: Arm Figure 6.

Day of the week: Rest.

Training tips:

2r] fasting aerobic fat loss efficiency is the highest, and the heart rate is controlled between 120-140 within 40 minutes each time.

If you can't gain or lose weight, first of all, you have to review whether you have slowed down the fatigue management, whether the body has overrecovered, and it is very important to have a weekly rest and inspection day.

Fourth, it is recommended to use a weight that can be fully controlled and can be completed 8-12 times. The greater the weight, the better the figure, it can only indicate the strength.

5. If you are new to strength training, it is recommended to learn a small number of fitness movements first, and practice more to feel that you have a better sense of strength.

6. A training plan, at least 8 weeks of practice to be effective, it is not recommended to adjust the training movements frequently.

Seven R] three points of practice, seven points of eating, ten points of sleep, full 8 hours of sleep is very important.

Weekly fitness program for girls

Day 1 Chest and back

Bench press 1 2 sets of warm-ups.

Incline bench press 20RM 2-6 sets.

Up-slope flying birds 20rm for groups of 2-6.

Butterfly machine (or cross chest) 20rm for 2-6 sets.

Roman chair push-up (or deadlift) 20RM for groups 2-6.

Barbell rowing 30rm for 2-6 sets.

Seated rowing (or one-armed dumbbell rowing) 20RM for 2-6 sets.

Takeaway: Remember to do all chest movements with your chest up, and learn to use your pectoral muscles to exert force, not arch your back. When practicing back movements, the mind is on the back, and you should feel that you use your back to exert force, not your arms.

Day 2 Legs, hips, aerobic

30 warm-up squats without weights.

Squats 30rm for 2-6 sets.

Lunge 25RM 2-6 set.

Calf raiser 20RM 2-6 sets.

Strands 2 curl 25RM 2-6 set.

Rear swing leg 25rm for groups of 2-6.

Run for 30 to 40 minutes.

Takeaway: Don't use heavy weight, don't use explosive power. After squatting, the mind should exert force in the buttocks, and after standing up, the buttocks should also be tightened (boys use the quadriceps muscles of the thighs to train their legs).

Keep the tension in the lower back, legs and hips, and move slowly to prevent injury. Pay attention to between sets and after training. Stretch the exercises to pull the lines apart.

Day 3 Abdomen, aerobic

Warm up. Bend leg sit-ups (or legs on a bench) 30RM 2-6 sets.

Supported leg raises (or seated leg raises) 25RM 2-6 sets.

Leg Lift Twist (or Seated Leg Lift Twist) 25RM 6 (3 sets on the left and right sides).

Weight-bearing rotation 50RM for 2-6 sets.

Run for 30 to 40 minutes.

Key points: Move as slowly as possible, use your abdominal muscles to exert force (group body), and do not borrow force. Don't take too long breaks between sets and do relaxation stretches after training.

Day 4 Chest and arms

Bench press 1 2 sets of warm-ups.

Incline bench press 20RM 2-6 sets.

Up-slope flying birds 20rm for groups of 2-6.

Butterfly machine (or cross chest) 20rm for 2-6 sets.

Push shoulder 25rm for 2-6 sets.

Bicep curl 25rm for groups 2-6.

Single arm neck and rear arm flexion and extension 20RM 2-6 sets.

Takeaway: After training, do more stretching of the arm muscles to prevent lumps.

Day 5 Legs, buttocks, aerobic

Same. Day 6 Abdomen, aerobic

Same. Day 7 Rest, or aerobics, swimming, climbing, playing badminton, etc

Summary: The weight used should not be too light, for example, if you can bench press 25 times with a 15 kg barbell, and you can use a 10 kg barbell to push 25 times, it will not work at all, and a set of 25 reps will feel more strenuous in the last few times, and you can't do 25 reps with a weight that can do 35 reps.

Don't be too heavy, so that the movement is deformed, the whole body borrows strength, etc., especially for girls, not for strength or block, but for lines, such as lunges, etc. Don't take too long breaks between sets, 45 to 60 seconds, remember.

Exercise more about the movements, which should be slow rather than fast. Do more stretching, learn yoga movements, and the lines will look good. Don't use explosiveness, don't go for a lot of weight, remember.

First, the training schedule is well scheduled.

It is best to keep it 3-5 days a week, half an hour to about an hour a day, and choose any one of them in aerobic or gym. Exercise can sweat and have a good effect on fat loss.

Second, go to the gym and choose the right exercise.

Hip training movements. 1. Low bar squat; 2. Bulgarian squat; 3. Romanian deadlift; 4.single-leg deadlift; 5. Hip thrust.

Bulgarian shear squat. There is a collapse on both sides of the buttocks, and the gluteus medius is not developed enough, and the buttocks do not look rounded. The main function of the gluteus medius muscle in the body is to stabilize the hip joint, so our training for it is to provide it with instability, so the Bulgarian shear squat on one leg is a very good training.

Third, make a training plan according to your body type, for example, many girls with a pear-shaped body shape, try not to do weight-bearing lower limb exercises.

Adjust the muscle balance according to the body type, for example, if you have a bad habit of hunching over your chest, you can strengthen the improvement of back muscle strength.

Fourth, eat a healthy diet.

3 points to practice and 7 points to eat. Usually maintain good living habits and adjust diet, such as drinking more water, eating more vegetables and fruits, not eating sweets, not eating fried and spicy food, etc. Increase protein intake by about 2g per kilogram of body weight, eat more vegetables, 3 liters of water a day, eat a large meal after training, do not eat carbohydrates after 8 pm, eat more than 5 meals a day (including three main meals and two or three meals), each main meal has meat and a lot of vegetables and whole grains to eat, you must eat enough.

Girls' Fitness Schedule:

1 hour: Every time you work out, the time should be controlled at 1 hour, not that the longer the exercise time, the better the exercise effect, any exercise will damage the joints, and super intensity and long-term exercise will cause more damage to your joints.

2 contents: In other words, you have to exercise two parts every time you work, if your waist is thicker, you can't just train your waist, but also exercise your abdomen or chest.

3 movements: Each part should be combined with more than 3 action patterns.

4 sets of exercises: A minimum of 4 sets of exercises are required for one workout.

5. Diet: In addition to high protein and low fat are the criteria for food selection, it is also important to eat small and frequent meals, in addition to the normal three-meal diet, you can increase afternoon tea and supper, of course, cucumber instead of hamburger for supper.

6 Parts: The whole body can be divided into 6 parts, and each part has a different focus on the exercises. For example, the chest and shoulders focus on pushing exercises; The dorsal and trapezius muscles focus on stretch exercises; The arms (inner and outer) are curl and flexion exercises; Other exercises such as waist, leg and abdomen can be trained under the guidance of a coach.

7-day cycle: The training cycle should be a 7-day cycle (muscle training), with one day off every three days to allow the body to relax, and two exercises a week for each area.

8 reps: Exercise the muscles in about 8 reps per set.

9 weeks: A complete fitness training program should not exceed 9 weeks, and after this training session, it is best to rest for a week to allow the body to relax, and then change to a training plan, but control your diet while resting.

Data Development:

Fitness is a kind of sports, such as a variety of freehand aerobics, rhythmic gymnastics, physical gymnastics and a variety of self-resistance movements, gymnastics can enhance strength, flexibility, increase endurance, improve coordination, the ability to control all parts of the body, so as to make the body strong. If you want to relieve stress, exercise at least 3 times a week.

Swimming, brisk walking, jogging, cycling, and all cardio exercises the heart.

Aerobic exercise has many benefits: it can exercise the heart and lungs, enhance circulatory system function, burn fat, increase lung capacity, lower blood pressure, and even prevent diabetes and reduce the occurrence of heart disease. The American College of Sports Medicine recommends that if you want to know whether the intensity of aerobic exercise is appropriate, you can test your heart rate after exercise to reach 60%-90% of your maximum heart rate.

A simple fitness plan for girls, suitable for lazy people to learn fitness movements, and the development of a vest line is just around the corner.

If you want to be the best, you have to start with both diet and exercise. In terms of your diet, you should pay attention: eat more foods rich in dietary fiber (celery, loofah, sweet potato, corn, pumpkin, yam, bamboo potato, etc.), and eat more fruits.

Eat less fried foods, less sweets and barbecues. Diet is an auxiliary effect on **. And the key to energy is movement.

Give you a simple fitness regimen (suitable for the gym): go to the gym 3-5 times a week; 50-70 minutes per workout; Exercises that combine aerobic (running, cycling, aerobics, brisk walking, skipping rope, swimming) and anaerobic exercise (equipment exercise i.e. strength training) are the main exercises. The ratio of time to anaerobic and anaerobic is:

65/35.Exercise is the most effective and safest method.

If you don't eat breakfast in the morning, and a bag of milk, you eat normally at noon and don't eat at night, so you must be able to do it.

You can use dumbbells to train arm strength, the gym has equipment to train abdominal muscles, you can see it when you go, you can ask if you don't understand, and you will be explained, and you should eat more protein-rich things in your diet. In addition, downstairs, don't eat breakfast? If you will get gallstones, don't talk nonsense if you don't understand, skip breakfast and have no energy for a day.

110 is okay, gym plan, it is recommended to run for 30 minutes.

After jumping Zheng Duoyan for 30 minutes, sit-up boards, 30 groups of 3 groups.

You're a year older than me, and I've lost 50 pounds since January, which is enough for cows, hehe.

The right fitness program for you Are you in the gym? Generally, the coach will give you a plan.

You just follow his coming, doesn't the gym have a drill room, go in more and more, etc., it's all good for you.

Male god 5kg, goddess Training cycle: one Friday practice, two days of rest, one day to eat. Aerobic arrangement:

Muscle training, chest, shoulders, back, legs, hips, abdomen, arms. Anaerobic arrangement: running.

1.Jog on the treadmill for 10 minutes to warm up. 2.

Stretch the muscles you want to work (use a static stretch). 3.Eat small, frequent meals, eat more slowly, eat more vegetables and whole grains, drink plenty of water, and limit the intake of high-calorie foods.

Lemon loves beauty.

I am a fitness instructor and have been working for 8 years.

Let's start by comparing the differences between different exercise styles:

Dancing aerobics and aerobics.

It is mainly exercised to increase cardiopulmonary function and body coordination and flexibility, and has the effect of reducing subcutaneous fat.

Fitness equipment is based on muscle exercises, which work your body from all angles to turn subcutaneous fat into muscle, so as to shape a perfect body.

Summary: People with muscles have less chance of gaining weight.

Muscle metabolism is 20 times higher than fat, and the volume of muscle is only 1 7 of fat, so muscular people have less chance of gaining weight! This means that when you have more muscle and less fat, you look thin! If you feel that the above comparison is reasonable and believable, you need to prepare for the exercise.

The outfit requires a tight-fitting cotton sweatshirt with good breathability and stretch, and a pair of well-fitting sneakers.

Here's a two-week workout plan I've given you to give you a try. Exercise with at least 2 different equipment for each part, and change the way of exercising every week.

Week 1: Monday: Aerobic exercises for walking and exercises for lower limbs.

Wednesday: Aerobic exercises for mountaineering and upper limb exercises.

Friday: Aerobic exercises on the bike and lower limb exercises.

Week 2: Monday: Aerobic exercises on the treadmill and exercises for the upper limbs.

Wednesday: Aerobic exercises for walking and exercises for the lower limbs.

Friday: Aerobic exercises for mountaineering and exercises for the upper limbs.

Warm-up From a quiet state to a sports state, there should be a transition, and this transition is called warm-up. Warm-up involves moving all parts of the body to warm up the body so that you don't get injured during the formal workout.

Weight: 1 dumbbell weighing 6-10 pounds.

Counts: 12 times (

Number of sets: 3-4 sets, 30-60 seconds of rest in between.

End the stretching exercise.

At the end of the exercise, be sure to do relaxation exercises, which can soothe the intense heartbeat and cause any discomfort in the circulatory system. Method: Slowly stretch the key areas of the workout for 10 seconds, adjust your breathing, and relax your muscles, which is an essential part of your workout at the end of each workout.