A lot of women are worried that practicing equipment will be as muscular as men. In fact, don't worry. Because of the different training methods, different results will be produced, and it is difficult to grow muscles. The correct training method will only give you a certain muscle contour, and the lines will be more beautiful without forming large muscles. Small weight, a lot of training, not only does not easily grow muscles, but also cuts excess fat.
The specific fitness arrangement is three times a week, the next day, training, according to the principle of multiple times, small weight, interval ( each group ) is short. You can't just exercise a certain part by interest. Your whole body should show perfect and harmonious beauty. The training of the equipment should include the whole body muscles, make the muscles stronger, make your skin elastic, and make your body shapely. The lines are more beautiful.
Training program three times a week
Monday: Aerobic exercises and upper limb exercises ( chest, biceps, triceps ) , abdominal exercises.
Wednesday: Aerobic exercises and exercises for lower limbs, abdominal exercises.
Friday: aerobic exercise and the upper portion of exercise ({shoulder deltoid toe, the center beam after the beam}, back), abdominal exercises.
Saturday or Sunday: Yoga exercises or Pilates exercises can be arranged.
Specific arrangements for the training program
Warm-up: From a quiet state to a state of motion, there should be a transition. This transition is called warm-up. Warm-up needs to move all parts of the body to make the body warm, so as not to be injured during formal exercise.
Aerobic exercise (one at a time): Treadmill for more than 40 minutes aerobics class, a class of spinning, a class of chests: flat bench presses, 3 groups of each group, 10-15 push-ups, 2 groups, each group of 10--20 Secondary butterfly machine chest 2 groups each group 10-20 times dumbbells supine birds 2 groups each group 10-20 times biceps: dumbbells alternately bend 2 groups each group 10-20 times the arm bending group 2 groups 10-20 triceps in each group: flexion and extension of the posterior arm of the neck (the elbow is kept on the ear side, the grip is narrower than the shoulder) 2 groups of each group 10-20 times the arm under the pressure 2 groups each group 10--20 Secondary shoulder: Dumbbell lifting (delta muscle anterior bundle) 2 groups of 15 times each group of dumbbells before lifting (deltoid anterior bundle) 2 groups of 15 side flying birds per group (delta muscle mid bundle) 2 groups each group 15 times Leaning the bird (the back of the deltoid muscle) 2 groups of 15 backs per group: boost pull-ups (narrow grip) 3 groups of 10-15 sitting chest pull-downs per group (pull down to the lower part of the pectoralis major, relax the wrist 2 , each group of 15 times abdomen: sit-ups (upper rectus abdominis - upper back slightly off the ground, keep the abdominal muscles force. Slow movements) 3 groups of 20 times each supine leg lift (abdominal the lower rectus - leg raise at right angles to the body Slightly hip and held for 2 seconds) 3 groups each of 20 times Twist (a hand holding a dumbbell your head, bend to the dumbbell side, feet slightly wider shoulder, lower limb fixed) 3 groups each leg portion 20 Exercise: 3 groups of 15-20 times each
Stretching exercises at the end: At the end of the exercise, you must do relaxation exercises to relieve the intense heartbeat and prevent the circulatory system from causing any discomfort due to the sudden drop in speed. Method: Slowly stretch the key exercise area for 10 seconds, adjust your breathing and relax your muscles. This is an essential part of your workout.
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