Girls will be able to implement the weight loss plan better after they make it. Making a plan before losing weight can also make everyone exercise more consciously. However, many people have just started to build and don’t know what kind of plan they should make. Then we will Let’s find out what the fitness plan of the women’s gym is like! If you don’t know, let’s learn more together!

Jogging for half an hour on Monday

Based on sweating after jogging, the diet should be: eggs + milk for breakfast, chicken breast + vegetable salad for lunch, and a stick of corn for dinner. On the premise of matching the diet, we should jog appropriately every day, and jogging can also help everyone's body temperature rise, and make the elasticity between muscles better after exercise. If the muscles are tired, it can also relieve them. Muscle fatigue and viscosity, but jogging, you don’t need to run until you are sweating profusely, you only need to stop when you feel sweaty on your body, but if you want to lose weight, it is best to persist for more than half an hour, so there is no need If you run too fast, you should also add some stretching exercises after jogging. Chest expansion exercises and waist and abdominal rotation can also be added.

Use the equipment in the fitness room to exercise your lower limbs on Wednesday

Do push-and-stretch exercises and match your diet, breakfast: oatmeal, lunch: low-calorie bento (half a bowl of rice + chicken breast + broccoli), dinner: apple + a piece of whole-wheat bread. The most important thing about this exercise is that we should pay more attention to the use of strength. We can use lighter strength at the beginning, and then slowly increase the weight after exercising for a long time. During exercise, we will also feel that the thighs are exerting force instead of using our feet. The calves can also do some heel raising exercises according to their own conditions. In fact, this exercise is to raise the heels, which can exercise the thighs. Next, I will help you shape your calves. It is most suitable to do this exercise 30 times a day. After doing it, you must pat your body to relax your body before continuing to exercise.

Training waist and abdominal muscles on Friday

Sit-ups are paired with a diet. In terms of diet, breakfast: milk + a piece of whole wheat bread, lunch: black pepper steak + skim pasta, dinner: a steamed sweet potato. Everyone should know that the essentials of sit-ups are relatively simple, but this exercise can help you exercise the muscles of the waist and abdomen. During the process of sit-ups, when we bounce to the floor, it is best not to use our shoulders. There is contact with the ground, that is, the body should be suspended a little in order to feel the tension of the body muscles, and then pause for a while before getting up. Do 4 sets of 10 exercises every day.

Do chest enlargement with small dumbbells every day

Dumbbell chest enlargement is paired with a diet: breakfast: sugar-free oatmeal, lunch: macaroni, dinner: a stick of corn. When doing dumbbells and expanding the chest, you must completely control the dumbbells, so choose lighter dumbbells to start exercising, and then use heavier ones after you can control them better. 15 times each time, 4 groups a day.

The above matching plan is more suitable for girls to exercise in the gym, and there is also a dietary matching. You can follow the dietary matching, which will be more effective.

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