Tip: This plan is suitable for weight loss friends who are about 1-15 pounds over the standard weight. Standard weight calculator
Personal trainer weight loss training plan
1 Warm-up exercise lasts about 15 minutes, which is enough to make the body sweat slightly.
2 Strength sports
Week: Target muscles: Action: Number of sets: Number of sets: x sets
Monday, target muscle: chest, movements: 6 sets of flat dumbbell flyes x 10 reps, 5 sets of flat dumbbell bench press x 12 reps, push-ups: 6 sets x failure
Tuesday, target muscle: back, movements: 7 sets of single-arm dumbbell rows x 12 reps, bent-over dumbbell rows 5 sets x 12 reps, straight-leg deadlift: 6 sets x 12 reps
Wednesday, target muscles: shoulders, actions: dumbbell press 5 sets x 10 reps, bent over fly 5 sets x 10 reps, single-arm dumbbell front raise: 5 sets x 12 reps, upright rowing: 5 sets x 12 reps
Thursday, target muscles: biceps and triceps, actions: dumbbell alternating curls 3 groups Arm neck and back arm flexion and extension 3 sets x 8 reps, back arm flexion and extension 2 sets x 12 reps
Friday, target muscles: legs, actions: 3 sets of scissor squats x 10 reps, straight waist kneeling 4 sets x 10 reps, 2 sets of frog jumps x 30 reps, high leg raises 3 sets x 120 reps, supine hip lift 3 sets x 30 reps
Saturday (single day), target muscles: chest, waist and abdomen, actions: 2 sets of parallel bar arm extensions Sets x to failure, 2 sets of waist rotation x 40 reps, 2 sets of side abdominal curls x to failure, 3 sets of side flexion with bells x 12 reps
Saturday (double), target muscles: back, waist and abdomen, actions: 2 sets of pull-ups x 10 reps, 3 sets of single-arm dumbbell rows 2 sets of abdominal curls
Sunday, rest or run: jog for 20 minutes, jog for 5 minutes, jog for 15 minutes, jog for 5 minutes, jog for 15 minutes
The key to a fitness plan is persistence, not when you feel you are not growing muscles.It’s time to change your training methods when you hit the plateau! Now let’s just keep practicing!
Gym training plan strength training one: Upper body strength exercises
Mainly train muscle groups: deltoid, biceps, triceps and other parts.
Mainly used equipment: barbells, dumbbells, rubber bands, chest tensioners, seated chest press equipment, horizontal bars, sit-up equipment, etc.
Training content: Pull the barbell in front of the chest, pull the rubber band in front of the chest, pull-ups, stretch forward by pulling the rubber band, stretch backward by pulling the rubber band, and pull the chest tensioner.
Training effect: The above exercises can protect the shoulders and elbow joints, and these parts are precisely the "frequent places" for badminton injuries.
Gym training plan strength training 2: Lower limb strength exercises
Mainly trained muscle groups: quadriceps, triceps calves and other parts.
Mainly used equipment: spinning bicycle, leg kick machine, leg bending/calf training machine.
Training content: Ride a spinning bicycle, sit and stretch your legs forward, sit and raise your legs horizontally.
Training effect: It can strengthen the strength of the knee joint and Achilles tendon.
Gym training plan strength training method
1. Repeated practice method
When the practice conditions and exercise load are basically fixed, practice repeatedly, leaving a certain amount of recovery time between each set of exercises.
2. Interval training method
The interval training method is basically the same as the repetitive training method, but the difference is that the interval time is short. The interval training method requires the practitioner to continue with the next set of exercises before fully recovering.
3. Combination practice method
The combination exercise method is to start with a lower intensity group and increase the intensity level by level.
4. Fatigue first practice method
The fatigue-first exercise method is to do a set of exercises first to make a certain muscle group fatigue first, and then do other exercises.
5. Give in practice method
The yielding exercise method refers to gradually reducing a certain amount of weight during strength exercises to keep the muscles in a consistent position.A state of eccentric contraction.
Download: Personal trainer provides: Gym weight loss plan