In the past, fitness seemed to be only a male thing, but with the development of society, more and more women have gradually joined the ranks of fitness. But fitness is not just a fad. Fitness requires good planning. Whether exercising at home or in the gym, we can make a fitness plan. Today we will introduce the women’s gym fitness plan. Let’s take a look. Look!
In a weekly gym fitness plan, women can train every other day in the early stages to avoid overdoing it.
Monday: Chest training
15 minutes of brisk walking at a speed of 1.6.5. Wake up the body and get into a state of movement.
2. Dumbbell bench press - 3 groups. Set 1: 3 pounds, 20 reps. Rest 2 minutes; Set 2: 5 pounds, 15 reps. Rest for 2 minutes; third set: 10 pounds, 6-10 times (if you can't do it, switch to 5 pounds to failure)
3. Dumbbell fly (or chest with equipment) - 3 groups. Group 1: 3 pounds, 15 times, (or the lightest weight of the machine to hold the chest, 10-15 times), rest for 2 minutes; Group 2: 5 pounds, 15 times, (or the lightest weight of the machine to hold the chest, that is The second weight is 10-15 times), rest for 2 minutes; the third group: 3 pounds, failure, (or use the lightest weight on the chest to achieve failure).
4. Knee push-ups - 2 groups (or seated chest press machine). Group 1: Go to failure (choose your own weight for seated chest presses, not too heavy or too light), rest for 3 minutes; Group 2: Go to failure (choose your own weight for seated chest presses, not too heavy) Don’t be too light either).
Wednesday; Back training
15 minutes of brisk walking at a speed of 1.6.5. Wake up the body and get into a state of movement.
2. Warm up (press shoulders, lower waist, turn, expand chest).
3. Seated pull-down: 3 groups. Group 1: Lightest weight (that is, the pin is inserted in the first grid) for more than 20 times. Pay attention to the standard movements and keep your waist straight! Rest for 2 minutes; Group 2: Sub-light weight (the bolt is inserted in the second grid) for more than 15 times, rest for 2 minutes; Group 3: The bolt is inserted in the third grid, 6-10 times (if you can't do it, switch to the third grid) The second square reaches exhaustion).
4. Seated rowing - 3 groups. Set 1: Lightest weight, 20 reps or more. Rest for 2 minutes; Group 2: Light weight, more than 15 times. Rest for 2 minutes; Group 3: Insert the pin to the third grid for more than 12 times. (If the weight feels light, increase the weight of each group! Pay attention! Your back must be straight during this movement! Definitely! The movement should be as standard as possible!)
Friday: Arm training
15 minutes of brisk walking at a speed of 1.6.5. Wake up the body and get into a state of movement.
2. Dumbbell curls with both hands - 3 groups. Set 1: 3 pounds, 20 reps. Rest 2 minutes; Set 2: 5 pounds, 15 reps. Rest for 2 minutes; third set: 10 pounds, 10 times (if you can’t do it, switch to 5-pound curls to failure)
3. One-arm flexion and extension behind the neck (finishing both arms counts as one group) - 2 groups. Set 1: 3 pounds, 15 reps. Rest for 2 minutes; Group 2: 5 pounds, 10 times (if you can't finish this, change to 3 pounds until failure) Note: Try not to move the elbow joint, that is, lock it, and move the forearm.
4. Hammer Curl - 3 groups. The first group: reach exhaustion and rest for 2 minutes; the second group: reach exhaustion and rest for 2 minutes; the third group: reach exhaustion and rest for 2 minutes. Note: During training, try not to shake your body or bend your knees to use force.