When many people exercise at home, they find that they have been exercising for a long time without achieving many results. This is mainly because the intensity of freehand fitness is lower than that of equipment fitness. The equipment can penetrate deeper into the underlying muscles and give better stimulation to the muscles. If possible, it is best to go to the gym and use equipment to lose weight. So today we will introduce a gym equipment weight loss plan, let’s go and take a look!
Plan:
The first day, chest and back
Warm up with 1-2 sets of bench press
Dumbbell bench press 20RM×3
Dumbbell fly 20RM×3
Butterfly machine (or cross chest) 20RM×3
Roman chair push-up (or deadlift) 20RM×3
Barbell rowing 30RM×3
Seated rowing (or single-arm dumbbell rowing) 20RM×3
Key points: When practicing all chest movements, remember to keep your chest high and learn to use your chest muscles to exert force instead of arching your back. When practicing back movements, keep your mind on your back and realize that you use your back to exert force, not your arms.
The second day: legs, butt, aerobics
Warm up by squatting 30 times without weight
Squat 30RM×3
Lunge 25RM×3
Heel raise 20RM×3
25 thigh curlsRM×3
Rear swing leg 25RM×3
Running for 30 to 40 minutes
Key points: Don’t use heavy weights and don’t use explosive power. After squatting, use your mind to exert force on your buttocks, and also tighten your buttocks after standing up (boys use the quadriceps of their thighs to exert force in order to train their legs). Keep your back, legs and hips tight, and move slowly to prevent injury. Pay attention to stretching exercises between sets and after training to stretch the lines.
The third day: Abdominal, aerobic
Warm up
Bent-leg sit-ups (or legs on bench) 30RM×3
Supported leg lift (or sitting leg lift) 25RM×3
Supported leg raising and turning (or sitting leg raising and turning) 25RM×6 (3 groups on the left and right sides)
Weight-bearing rotation 50RM×3
Running for 30 to 40 minutes
Key points: Move as slowly as possible, use your abdominal muscles to exert force (bend your body), do not use force. Don’t rest too long between sets, and do relaxation and stretching exercises after training.
Day 4: Chest and arms
Warm up with 1-2 sets of bench press
Incline bench press 20RM×3
Incline Flying Bird 20RM×3
Butterfly machine (or cross chest) 20RM×3
Shoulder press 25RM×3
Bicep Curl 25RM×3
Single-arm neck and back arm flexion and extension 20RM×3
Key Points: Do more stretching of arm muscles after training to prevent them from becoming lumpy.
Day Five Legs, Buttocks, Aerobics
Warm up by squatting with weights 30 times
Squat 30RM×3
Lunge 25RM×3
Heel raise 20RM×3
Running 2-330 minutes
Day Six Abdominal, Aerobic
Bent-leg sit-ups (or legs on bench) 30RM×3
Supported leg lift (or sitting leg lift) 25RM×3
Supported leg raising and turning (or sitting leg raising and turning) 25RM×6 (3 groups on the left and right sides)
Running for 30-40 minutes
The seventh day: Rest, or do aerobics, swimming, climbing, playing badminton, etc.