Most of the girls’ understanding of fitness is to lose weight, and their demand for fitness is also to lose weight. Although I don’t approve of this attitude, I can tell you responsibly that my plan can meet your needs and will give you unexpected surprises, but the premise is that you practice with me steadily, don’t be lazy, don’t Bibi
Women's fitness for the purpose of reducing fat and shaping
1. Develop sports and fitness habits
2. Establish basic physical fitness reserves
3. Learn technical movements
Three days a week
(Choose one of the following four)
1. Treadmill hiking: running Increase the slope of the aircraft by 10°, warm up at a speed of 4 for 5 minutes, warm up for a further 5 minutes at a speed of 6, and continue to walk fast at a speed of 8 for 40 minutes, with a speed of 6 or 10 in between to adjust or accelerate. Finally relax at a speed of 4 for 10 minutes, and then end.
2. Elliptical machine: 30/60 minutes
3. Bicycle: 30/60 minutes
4. Swimming: 30/60 minutes
(234 can refer to 1 for variable speed adjustment; 30 minutes of small aerobic exercise schedule can refer to 1 to reduce the same proportion)
1.Squat with bare hands, 3 sets, 10 reps in each group-learning technical movements
2. Squatting with bare hands, 3 sets, 10 reps in each group-learning technical movements
3. Cat exercise, 3 groups, 10 reps on each side of each group-strengthen core and posture control
4. Prone and straighten up, 3 groups, 30 seconds each-strengthen the dorsal core muscles
5. Alternate supine leg lifts, 3 sets, 20 reps for each group-strengthening the core muscles
6. YTWL, 2 cycles, 10 reps per cycle-strengthening the upper back Muscle group and posture control, stabilization of the shoulder blades
7. Elastic belt pushes the chest, 2 sets, 20 times each-strengthen upper limb strength and muscle endurance
8. Sitting pull down, 2 Group, 20RM per group-Strengthen upper limb strength and muscle endurance
Training intensity description:p>
1.RM: The weight corresponding to the maximum number of repetitions, which not only represents the number of exercises, but also includes the corresponding weight. 20RM means that you can only complete 20 times and can no longer lift the weight of the 21st time. As for the specific value of this weight, you need to try repeatedly.
2. For beginners, it is unrealistic to practice a full 20RM in the previous period, so there is no need to be so entangled in the first two weeks. 20RM18 times or 22RM20 times can be used. Obvious fatigue is enough, there is no need to be exhausted.
3. This is a one-month training plan. In the last week and a half, you will achieve a full 20RM!
4. The aerobic training intensity can be medium to low intensity, the purpose is only to adapt!
Monday: 30Minutes of aerobic + strength training
Wednes: 60 minutes of aerobics
Friday: 30 minutes of aerobic + strength training
(The specific time schedule does not need to be smashed by the teacher’s plan, you can Adjust according to your actual situation, just train every other day!)
Technical action diagram:
1. Separate your feet slightly wider than shoulders and toes Slight abduction
2. The torso is straight, with a controlled and appropriate forward lean
3. The squat depth is at least until the upper surface of the thigh is parallel to the ground
4 The direction of the knee joint is the same as the abduction direction of the toe.
5. The knee joint can be controlled over the toe
6. Eyes gaze forward and lower
7. Center of gravity A little bit before the heel
(Note: this is a must-master movement)
1. Keep the torso upright
2. Separate the two feet back and forth by a leg-long distance (I see who has that short leg!)
3. The two toes are unified Face forward, raise the heel of the back foot
4. Keep the torso upright after squatting.
5. Move the center of gravity straight up and down, don’t move forward
6. The knee joints of the forelegs should not exceed the toes
7. It is best to achieve hip, knee and ankle 90°
1. Preparation position, arms perpendicular to the ground, thighs perpendicular to the ground, two lower legs parallel, back in a straight line, and abdomen
2. Raise the left arm and right leg at the same time, as shown in the picture above, just lift it flat
3. Keep the trunk posture stable at all times without distortion compensation
4. Raise arms and legs and hold them down for 1~2 seconds.
Prone push up
Elastic belt push chest
(see this picture, the editor teacher is already drunk , Everyone heightImitation...)
1. Stand tall, The torso leans back slightly
2. Pull down until the handle is close to the chest, while ensuring that the torso does not swing compensation
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1. Whether it is fat reduction, shaping,Anti-aging and strength training are all necessary
2. Don’t worry that these strength training will train you into a female man. If your muscles are so easy to swell, the fitness industry will be paralyzed.
4. This plan can be used for 1~2 months