How to make a fitness plan for girls?

Girls always give people a relatively weak feeling. In fact, some girls are very good at doing things. Many girls are better than boys in some aspects. However, many girls do not like sports. This is true. Girls also need to set a fitness plan for themselves, otherwise it will be bad for their health if they do not exercise all the time. Next, the editor will tell you how to formulate a fitness plan for girls.

The simplest and most effective plan is 3 days a week, or 6 days a week, 3 days × 2 cycles, that is, one day each for chest, back, and legs, chest plus biceps, back and triceps, and on the day of leg training, the quads, hamstrings, and calves are trained, but the abdomen and shoulders are not trained. The abdomen can be trained 3 to 4 times a week, and 4 to 8 sets can be added after each training, or 4 sets × 2 to 3 movements. You can also use one day alone to strengthen abdominal muscle training and then combine it with aerobic exercise. For shoulders, you can do fewer chest presses on the day of chest press, and add 3 sets of incline presses and 3 sets of push-ups. Wait until the advanced stage to train shoulders, biceps, and triceps separately, which will add 3 more days, making it exactly 6 days.

There are many benefits to the 3-day plan. If you train for 6 days, you can complete two cycles. If you train for 4 days, you can use the extra day to train your key points and major contradictions. If you train for 5 days, you can use the missing day to abandon your relatively best part or temporarily wait for other parts. In short, you should first train your weakest points, the parts that need the most improvement, and the major contradictions that need to be strengthened.

If you want to lose fat quickly, please stick to aerobic training at least 3 to 4 times a week. You can do it about 30 to 40 minutes after each machine training, or you can run for half an hour on an empty stomach in the morning, or arrange an aerobic day and run to your heart's content. Pay attention to controlling calories in your diet.

Don't use too light a weight. For example, if you can bench press 25 times with a 15kg barbell, but you use a 10kg barbell to press 25 times, it will not have any exercise effect at all. The last few times of a set of 25 reps will feel more strenuous. You cannot do 25 reps with the weight that you can do 35 reps with.

When you set a plan, you can set a longer-term one, for example, you plan to lose a certain amount of weight in half a year, but you must divide your plan into each day, that is, how much exercise you want to do each day and how long you want to exercise. These must be marked very clearly, and then you must complete the tasks according to the plan every day, and don't be lazy.