What is the muscle-building training program for women?

Fitness is a very good thing. It can relieve people's daily stress, shape their bodies and give them a perfect figure. There are many ways to exercise, and there are many ways suitable for women. However, if you want to gain muscle first, novices may not know where to start. In fact, you can make a plan for yourself and follow the plan.

Muscle-building training program for women

It is recommended for girls to lose fat first and then do muscle building training, which will help shape the body lines.

It is recommended to reduce fat first in three situations:

Type 1: Current body fat percentage is very high (about 30% for men and about 35% for women)

The second type: those who only want to lose fat and have no pursuit of muscle lines.

The third type: women, because they have less muscle mass, so even if they want to shape their body lines, there is basically no strict "muscle-building period".

Recommended muscle gain first:

It's very simple, it means someone with a moderate body fat percentage (around 20% for men).

Many people mistakenly believe that they have enough muscles and that they can have beautiful body shapes if they lose weight. However, after losing weight, they find that they have just become as thin as noodles and do not have the body shape they want at all. Any handsome man with a good figure has a lot of muscle mass. Moreover, when the body's muscle mass is too low, the metabolic level will also be very low, and fat loss will become difficult; a muscular person will consume much more energy than a person with less muscle mass when doing any movement.

Fitness plan for girls

Day 1: Chest muscle exercises

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: Exercise your back muscles

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.

Day 3: Exercise your shoulder muscles

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.

Day 4: Exercise your arm muscles

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.

Day 5: Exercise your leg muscles

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.

Day 6: Exercise your waist and abdomen

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.

Day 7: Take a day off!

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.