Girls' gym equipment order

Many girls like to go to the gym for physical exercise. This is because the exercise equipment in the gym is relatively complete, and it is very effective to carry out targeted exercise based on actual conditions. The order in which girls use equipment in the gym can be as follows: after chest training and skipping rope, back training and running can be carried out. Combining scientific exercise can achieve better results.

Girls go to the gym to lose weight plan

Modern people live at a fast pace. Young people often rush around for work or stay in the office all day, so they have very little time to exercise. Therefore, many urban white-collar workers choose to go to the gym to exercise. But it doesn’t mean that everyone will have a good figure by going to the gym. You also have to look at your own weight loss plan. If the goal is clear, the weight loss effect will be more obvious.

Monday: Chest exercise + 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 press 4 sets x 20, machine fly 4 sets x 20.

Tips for weight loss and fat reduction: When switching between sets, only take the rest time until you reach the next machine, without any additional rest. This is more beneficial to hormone secretion.

Including aerobic rope skipping after anaerobic exercise can help 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 breasts more upright and prevent sagging.

Tuesday: Back training + 20 minutes of treadmill running at variable speeds

5 sets of pull-downs x 20, 5 sets of bent-over barbell rows x 20, 4 sets of single-arm dumbbell rows x 20, 3 sets of straight-arm press-downs x 20, and 3 sets of goat extensions x 20.

Tips for weight loss and fat reduction: Do not lean forward or backward excessively during the pull-down process. This is especially important when training your back. If you do not ensure the correct posture, you may injure your spine.

There are usually a lot of people on the treadmill in the gym. After exercising your back, remember to run for a few dozen minutes, run at varying speeds to burn fat, and run uphill to lift your butt.

The benefits of back training for girls: Having strong back muscles can pull your spine and avoid wrong postures. Train your back well, and bad postures such as hunchback and round shoulders will stay away from you.

Wednesday: Shoulder training + spinning bike to lose fat

Barbell front press 4 sets x 20, one-arm dumbbell lateral raise 3 sets x 20, bent-over fly 4 sets x 20, one-arm dumbbell front raise 3 sets x 20, incline board bent-over dumbbell back raise 5 sets x 20.

Tips for weight loss and fat reduction: Strength training is better when combined with breathing.

Spinning bike helps consume the body's glycogen. Because today's training time will be very long, you can eat a banana to replenish energy 30 minutes to 1 hour before starting 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 whole person's spirit and energy, and will not hunch over easily. The posture will be more upright. Girls must train their shoulders, which will improve their temperament.

Thursday: Arm training + elliptical machine 20 minutes

4 sets x 20 of alternating dumbbell curls, 4 sets x 20 of concentration curls, 3 sets x 20 of incline curls, 4 sets x 20 of narrow-grip bench presses, 4 sets x 20 of reverse behind-the-neck flexion and extensions, 4 sets x 20 of single-arm pulldowns with a puller, 3 sets x 20.

Tips for weight loss and fat reduction: Use dumbbells to train your arm muscles, and be sure to put them down slowly, for at least 3 seconds, and feel the stretch. Lift the dumbbells up as fast as you can.

The elliptical machine helps to improve physical endurance and exercise cardiopulmonary function. Compared with the treadmill, the elliptical machine has less impact on the knees. Friends with a large base weight can replace all running exercises with the elliptical machine.

The benefits of arm fitness for girls: When your arms are well trained, wearing short sleeves will show off your tight, slender and powerful arm lines.

Friday: Legs + rowing machine cardio

Free squats 4 sets x 20, 45-degree leg presses 3 sets x 20, machine thigh curls 5 sets x 20, frog jumps 2 sets x 35, unilateral bell raises 4 sets x 100 x 2, seated leg extensions 2 sets x 20.

Rowing machines are a common type of aerobic equipment found in large gyms. If the gym has it, you can practice it. If not, you can use other aerobic exercises instead of rowing machine aerobics. The exercise is performed in a sitting position, so the impact on the lower limb joints is relatively small. This is an aerobic exercise that requires the participation of muscles throughout the body and can have a good effect in weight loss and fat reduction.

Girls' gym equipment order

1. 40 minutes of variable speed running

When we go to the gym, the first step we need to take is naturally running, because running is also the most efficient exercise for burning fat, and it is best to run at a variable speed. Variable speed running is actually divided into several stages. First, we need to warm up with an 8-minute brisk walk, and then start variable speed running. Variable speed running changes speed every minute. In one minute, the first 30 seconds are 7.5 km/h, the middle 20 seconds are 11 km/h, and the last 10 seconds are the fastest 14 km/h. This cycle lasts for 30 minutes. After stopping, you can walk slowly for a few minutes. This type of variable speed running is very effective in burning fat.

2. Pull after running

Stretch your arms and legs after running to reduce the accumulation of lactic acid and avoid soreness and weakness in your arms and legs the next day. There are many stretching items in the equipment area of ​​the gym. We can do them one by one. We can start with stretching the legs. Generally, if it is your first time to exercise, you can do three sets of 10 times in each set. Then stretch the arms, and stretching the legs is the same. The most important thing is to stretch the whole body. In fact, we do not recommend that you do sit-ups because most girls use the strength of their neck when doing sit-ups, which is actually bad for the cervical spine.

3. Use dumbbells to shape your body

After stretching, we can also do some shaping exercises, such as using dumbbells. You can just use smaller dumbbells. Generally, 2 kg on each side is enough. Of course, you can also choose according to your personal physical fitness. Using dumbbells to shape your body is not just a simple strength training. It is usually combined with gymnastics or simple stretching exercises to achieve a good shaping effect.