What are some weight loss fitness plans for women?

If women want to lose weight, it is best to make a plan to achieve the effect of weight loss. Therefore, for some women who want to lose weight, they need to develop a weight loss plan. So what kind of fitness and weight loss effect can better help women lose weight? The editor has collected some weight loss fitness plans. Those in need can follow the editor to learn more.

warm up

1. 10-15 minutes of treadmill or bicycle training. Then simply stretch your muscles.

Arm training

2.3 sets of snatch, the weight depends on your own situation.

Chest muscle training (breast enhancement)

3. Bench press, first set use 60% of the maximum weight you can push, 12 times.

Then do three sets of your maximum weight, with the number of reps being 10, 8, and 6. Then reduce the weight to about 40% of the maximum weight, and do slow-down-fast-up presses until exhaustion. (It is recommended to have a companion to protect you, and it is also recommended to replace it with the incline press cycle.)

4. Flying bird. 3 sets, 10 to 12 times each set.

Activate muscle growth

5. Squats. The first set is 60% of the maximum weight. Do 5 kg on one side each set. Do two sets after reaching the maximum weight, then reduce back to 60% and do one set. Do 10 to 15 reps in each set. Do 15 to 20 reps in the last set. (Most people cannot finish this step, and be careful of getting injured.)

Waist

6. Sit-ups 3 groups: 20 reps in the first group, 15 reps in the second group, and 15 reps in the third group.

Burn calories

7.30 minutes of treadmill, jog for the first 3 minutes, then at a medium speed, and jog for the last 5 minutes. The training may be a bit hard, but in order to have a good physical fitness, you must be hardworking. If you can stick to this for 3 months, you will definitely make great progress. Another reminder is to eat less fat and high-calorie foods, quit snacking, eat more high-protein foods, and you can participate in dance yoga, which can help you shape your body well.

Now that you have seen the above-mentioned plan for women's weight loss and fitness, women must pay more attention to the reasonable combination of diet and exercise in their daily lives. They should eat more light foods, avoid greasy and spicy foods, and do more body massages, which are also very helpful for weight loss.