What are the comprehensive fitness plans for girls in the gym?

With the continuous development of real society, more and more people are beginning to pursue perfect image and personal charm, especially female friends. Most of the female friends are troubled by their figure. An imperfect figure will affect their personal image, gradually decline their personal temperament, and make people lose confidence. Therefore, more and more women are willing to go to the gym to do related exercises. So what are the comprehensive fitness plans for girls in the gym? Let us take a look at it together below.

Chest training

1. Walk briskly 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 pounds, 15 reps. Rest for 2 minutes; third set: 10 pounds, 6-10 times (if you can't do it, change to 5 pounds until you are exhausted)

3. Dumbbell fly (or chest press with machine) - 3 sets. Group 1: 3 pounds, 15 reps, (or 10-15 reps with the lightest weight on the machine for chest press), rest for 2 minutes; Group 2: 5 pounds, 15 reps, (or 10-15 reps with the second lightest weight on the machine for chest press, that is, 10-15 reps with the second weight), rest for 2 minutes; Group 3: 3 pounds, failure, (or do chest press with the lightest weight on the machine until failure).

4. Knee push-ups - 2 sets (or seated chest press machine). Group 1: Work until exhaustion (you can choose the weight for the seated chest press, not too heavy or too light), rest for 3 minutes; Group 2: Work until exhaustion (you can choose the weight for the seated chest press, 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.

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

3. Seated pull-down: 3 sets. Group 1: Use the lightest weight (that is, the pin is inserted in the first grid) for more than 20 times. Pay attention to the standard movements and keep your waist straight! Rest for 2 minutes; Set 2: medium light weight (pin inserted in the second grid) 15 times or more, rest for 2 minutes; Set 3: pin inserted in the third grid, 6-10 times (if you can't do it, switch to the second grid until exhaustion).

4. Seated rowing - 3 sets. Set 1: Lightest weight, 20+ reps. Rest 2 minutes; Set 2: Light weight, 15+ reps. Rest for 2 minutes; Group 3: Insert the pin to the third grid, more than 12 times. (If the weight feels light, increase the weight of each set! Note! You must keep your back straight during this movement! Make sure the movement is as standard as possible!)

Arm training

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

2. Two-handed dumbbell curl - 3 sets. Set 1: 3 pounds, 20 reps. Rest 2 minutes; Set 2: 5 pounds, 15 reps. Rest for 2 minutes; third set: 10 pounds, 10 times (if you can't do it, change to 5 pounds and curl until failure)

3. Single-arm flexion and extension behind the neck (one set is completed with both arms) - 2 sets. Set 1: 3 lbs., 15 reps. Rest for 2 minutes; Set 2: 5 pounds, 10 times (If you can't finish this, switch to 3 pounds and work until failure) Note: Try not to move your elbow joint, that is, lock it, and move your forearm.

4. Hammer Curl – 3 sets. Group 1: work to exhaustion, rest for 2 minutes; Group 2: work to exhaustion, rest for 2 minutes; Group 3: work to exhaustion. Note: During the training, try not to shake your body to gain leverage, and do not bend your knees to gain leverage.

The content described in the above article is a detailed introduction to the fitness plan for girls in the gym. Female friends should pay attention to their health when exercising and should not overwork their bodies. They must replenish water after exercising, eat more fruits and vegetables, and eat less high-fat foods. If you are menstruating, you need to stop exercising.