Ways to exercise for women

There are many ways for women to exercise. We need to make a weekly exercise schedule and diet control methods. If we want to exercise the chest muscles, we should do chest exercises, such as dumbbells and chest expansion exercises. To exercise the back muscles, we can use bent-over rowing exercises. And if we want to exercise our body shape, we can use yoga exercises.

One-week fitness plan for girls

Gym workout plan day 1: chest muscle training

Arrangement: Today, we are going to exercise the chest muscles, and the most important thing is to practice with dumbbells. There are many sets of dumbbell movements. Now we are going to do 4 sets of flat barbell press, incline dumbbell press, and flat dumbbell fly, with 20 reps in each set.

The amount of exercise should not be too much. Sticking to these three movements can make the chest muscles firmer and make women's breasts more defined.

Day 2 of the gym workout: Back muscle training

Many girls have broad shoulders and backs, and they don’t look good in clothes. There is too much fat on the back, and it almost looks like a tiger's back and a bear's waist. Therefore, losing weight on the back is also very important.

Arrangement: First, do the bent-over barbell rowing exercise for 20 consecutive times and 5 sets; second, do the one-arm dumbbell rowing for 4 sets, 20 each set; third, do the straight-arm push-down for 3 sets, 20 each set.

Gym workout plan day 3: Shoulder muscle training

If you want to show off your shoulders, you must have attractive and slender shoulders, otherwise your shoulders will be as broad as a boy, which is not beautiful!

Arrangement: Do 4 sets of bent-over fly, barbell neck raise, and single-arm dumbbell raise, 20 reps in each set.

Gym workout plan day 4: arm muscle training

This is the gym weight loss plan for arm training. Kirin arms and butterfly sleeves are local obesity problems that are common among girls.

Arrangement: Find a dumbbell that suits you, and do 20 curls alternately, for 4 times; cross your hands above your head, slowly lower them toward your neck, stop on the pillow, and face the ceiling with your elbows as best you can, for 10 times in a row, holding for 5 seconds each time.

Gym workout day 5: leg muscle training

Elephant legs, small thick legs, carrot legs, etc. are all descriptions of obese legs by women. If you don’t want to be one of them, then take action now!

Arrangement: Free squats, squat and stand up 50 times, rest for 1 minute in between, and perform 3 sets in a row; 35 frog jumps, perform 2 times.

Gym fitness plan day six: waist and abdomen exercise

The belly is the most troublesome part for women, especially for women who sit in the office for a long time, they are almost like belly women!

Arrangement: 20 seated machine rows, for 3 sets; 30 incline sit-ups, for 2 sets; 2 sets of side curls, with all your strength; 20 side kicks with dumbbells, for 3 consecutive sets.

Gym workout plan day seven: rest day!

Because my muscles are in a tight state after the previous 6 days of exercise, I will just rest and relax at home today. However, in order to keep slim and lose weight, you should not eat and drink too much on your day off. Make sure you have normal diet meals and rest time to prevent weight rebound and affect the weight loss effect.