What is the fitness program for women in the gym?

The body is the most important part of the human body, so we must protect it well. Going to the gym regularly to exercise your body is also a good choice. Often, some working women find that they have excess fat problems due to sitting in the office for a long time, and they should exercise more. Now I will tell you a healthy fitness plan for going to the gym. I believe you will be able to improve your weight.

Chest training

1. Brisk walk for 15 minutes at a speed of 6.5. Wake up your body and get into motion.

2. Dumbbell bench press – 3 sets. Set 1: 3 lbs., 20 reps. Rest 2 minutes; Set 2: 5 lbs, 15 reps. Rest for 2 minutes; third set: 10 pounds, 6-10 times

(If you can't do it, change to 5 pounds and work until you are exhausted) 3. Dumbbell fly (or machine chest press) - 3 sets. Set 1: 3 pounds, 15 reps (or 10-15 reps with the lightest weight on the machine)

, rest for 2 minutes; Group 2: 5 pounds, 15 times, (or the lightest weight of the machine chest clamp, that is, 10-15 times of the second grid weight), rest for 2 minutes; Group 3: 3 pounds, exhaustion, (or the lightest weight of the machine chest clamp to exhaustion)

. 4. Knee push-ups - 2 sets (or seated chest press machine). Group 1: Do it until you are exhausted (the weight of the seated chest press can be set by yourself, not too heavy or too light), rest for 3 minutes; Group 2: Do it until you are exhausted

(Seated chest press weight can be chosen by yourself, not too heavy or too light).

Back training

1. Brisk walk for 15 minutes at a speed of 6.5. Wake up your body and get into motion.

1. Warm up (shoulder press, waist bending, body rotation, chest expansion).

3. Seated pull-down: 3 sets. Group 1: The lightest weight (the pin is inserted in the first grid) 20 times or more, pay attention to the standard movements, straighten your waist! Rest for 2 minutes; Group 2: The second lightest weight (the pin is inserted in the second grid)

More than 15 times, rest for 2 minutes; Group 3: Insert the pin in the third grid, 6-10 times (if you can't do it, switch to the second grid until exhaustion).

The above are the movements of the fitness plan in the gym that the editor has found for you. Going to the gym to exercise is really a good choice. It can not only help you lose weight, but also strengthen your physical fitness and bones. Moreover, during the exercise process, you can relieve yourself from the stress of work and even make friends who want to exercise together. I believe that all women can achieve satisfactory results by exercising in the gym.