Fitness Miss prepare equipment training program

Monday: chest muscle training: bench press 15-6 * 8 group, dumbbell birds 12-8 * 8 group, parallel bars arm extension: done 50 times.
Tuesday: rest
Wednesday: Leg Training: squat 25-6 times * 8 groups, dumbbell bow and arrow squat: each leg to complete unilateral 8 * 8 training; biceps curl to strength failure
Thursday: rest
Friday: back training: Pull-ups: 50 times completed, about 6 groups; pull the neck before pulling down 12 * 4 group; sitting RIB 12 * 6 group;
Saturday: shoulder training: push the neck barbell joint recommended 12 +12 * 6 before the neck, immediately after the completion of leaning dumbbell side flat 15-8 * 4 group; or: dumbbell flat before the flat side + In the first week of the second week with a barbell instead of dumbbell combination group training; shoulder training after the end of abdominal training, Flat sit-ups 100 * 4 group, not bearing weight, rest between groups for 15 seconds or less, ingot abdomen 25 * 4 group, do not rest, immediately lift legs to strength failure;
Sunday: Take a break, do not eat any protein-rich foods, eat lots of vegetables, fruits, and eat high-quality complex carbohydrates. Guaranteed sleep.

Woman dumbbell gymnastic exercise plan

Tip: Do you just lose weight success? What is your skin’s lack of flexibility? Do you want your body lines to be more beautiful? Then this plan is for you.


  1 、手臂画圈





2, shoulder pressure

Goals: Shoulders and triceps

Stand, feet open, shoulder width. Two hands each hold a dumbbell. Arms bent, hands raised to the shoulders, palm facing down.

Lift the dumbbells up above your head, relax your shoulders, and put the dumbbells back on your shoulders.

Do 20 times.

3, push the triceps

Goal: Triceps

Stand, feet open, shoulder width. Slightly bent knees, his hands a dumbbell for each move. Arm down vertically, on both sides of the body. Palm back.

Raise your arm 25 centimeters back to make it perpendicular to the back. Arm back on both sides of the body.

Do 20 times.

4, semi-circular cycle

Goals: Shoulders, triceps and biceps

Stand, feet open, shoulder width. Arms open to the sides of the body, at the level of the shoulders, fingers closed, palms down.

Rotate your thumb so your palms are up.

Rotate your thumb to make the palm back down.

Hold your arms up and do 30 times.

5, high V posture

Goals: Shoulders and triceps

Stand, feet open, shoulder width. Two hands each hold a dumbbell, arm stretched upward over the head, forming a V posture. Palm toward both sides of the body.

Slowly bend your elbows so that they are close to the buttocks with your palms facing the body.

Before returning to the “V” posture.

Do 20 times.

6, side lift

Goal: Triceps

Stand, feet open, with hip width. Hold a dumbbell with both hands, left elbow bent, palms toward the direction of the shoulder.

Arm stretched to the side, with the same high shoulder, arm rotation, the palm back.

Raise the arm up about 6 cm.

Reply to the initial position.

Do 20 times, for the arm, do 20 times

7, touch the back

Goals: back, shoulders and triceps

Stand, feet open, shoulder width. Arms extend to the outside of the body, each holding a dumbbell in both hands.

Move your arm back about 30 cm, which is diagonal to the shoulder.

Left elbow bend, touch the back with a dumbbell, back to the original position.

Do 30 times.

8, curved head

Goals: Shoulders, triceps and abdomen

Standing, feet open, shoulder width, each holding a dumbbell.

Bend right elbow, close to the position of the buttocks. Swing the body from the waist to the left.

Right arm to the top of the head, then to the left, shoulders sag.

Lower the elbow, close to the buttocks.

Do 25 different sides each.

9, straight arm shrugged

Goals: Shoulders, triceps and biceps

Stand, feet open, with hip width. Arms stretched to both sides, reaching the height of the shoulders, each holding a dumbbell in both hands.

Raise left shoulder, make it to the height of the ear, then let it down. Keep your arms straight.

Change the edge, repeat.

The arm has been on the move, do 30 times on each side.

Women’s bottom-up exercise program

Tip: This program is suitable for office workers, students, house women and other references, exercise less intensity, exercise more for the buttocks. If the body is overweight, it is recommended to lose weight-based, and then consider this plan.

Buttocks is one of the most sexy parts of a woman’s body, but also one of the most seductive men’s parts, with a sexy electric buttocks every woman’s dream, along with hundreds of ambassadors to learn to exercise, simple four little tricks to let Your PP tilt up.
This lesson includes a total of four actions: kick the puppy prone to pee leg flexion leg squat
[Sports Tips: The following actions in order to complete the “action”, the rest for 1 minute, and then complete the “action two” and so on. After all four actions are completed, repeat 2-3 times. 】
Action one: kick prone kick Flutter Kicks
Step.1 The body prone, hands crossed on the head.
Step2 feet apart, shoulder width, lifted off the ground.

Step.3 legs alternately up and down movement (insisted 30 seconds).

Action 2: puppy pee Fire Hydrant
Step.1 knees, hands and shoulders shoulder width, head lifted, keeping the body level.

Step.2 left foot raised to the left, slowly lowered after the level, repeat this action (insisted 30 seconds).

Step.3 Raise his right foot to the right, and slowly lower it when it is close to horizontal. Repeat this action for 30 seconds.
Action three: Kneeling Leg Kneeling Leg Extensions
Step.1 knees, hands and shoulders shoulder width, head lifted, keeping the body level.

Step.2 Maintain abdominal muscle tension, left leg back to the rear of the board lifted to the level, slowly restored to its original state, repeat this action (insisted 30 seconds).

Step.3 Maintain abdominal muscle tension, right leg back to the rear of the board lifted to the level, slowly restored to its original state, repeat this action (insisted 30 seconds).
Action four: step squat Front Lunge
Step.1 Standing, legs and shoulder width, body to maintain integrity.

Step.2 Lunge forward, front leg center of gravity on the heel, knee flexion 90 degrees front legs, legs bent 90 degrees (for 30 seconds).

Step.3 restitution, the other leg repeated action (for 30 seconds).

Sports Tips:
1, it is recommended to do three times a week, once every other day.
2, if you feel that this action is too easy, you can choose the action of intermediate difficulty, or extend the action to keep time to 45 seconds.

Pregnancy can be fitness? Pregnancy and fitness considerations

Pregnant in the end should not continue to exercise it?
For traditional Chinese people, it is always considered as rest for fear of moving tires. Is it really?
For normal people in general, the regular exercise in addition to maintaining physical fitness, consuming excess calories, but also improve the body’s ability to adapt, thereby enhancing the quality of daily life.
The pregnant mum is no exception!
Pregnancy, the right exercise, can make mom body uncomfortable to reduce, promote blood circulation, increase appetite, prevent excessive weight gain, Lee production and postpartum recovery, no exercise or not so appropriate exercise is the mother And belly baby adverse effects caused by 唷.
In May 2015, the National Library of Medicine also reported a study on the effect of prenatal exercise on fetal growth. Studies show that prenatal exercise reduces the chance of over-birth by 31%. The chance of reducing weight gain and cesarean section during pregnancy is also reduced.
And regular prenatal exercise:
Baby weight will not be overweight (more than 4 kg or more).
Do not need caesarean section
Less likely to be premature and low birth weight children.
In addition to the above studies show, regular exercise can also reduce the many complications and discomfort and the following benefits:

(A) to help Bulletin boards more aware of their body changes during pregnancy.
(B) to promote muscle strength and balance, you can make it maintain a good posture, prevent back pain and muscle and joint pain … and so uncomfortable.
(C) to improve the circulation, improve cardiorespiratory fitness and muscle fitness, reduce varicose veins.
(D) to reduce gastrointestinal discomfort and constipation.
(E) to relieve the symptoms of leg cramps (Cramp).
(F) to strengthen the abdominal muscles, conducive to production.
(Seven) the speed of postpartum recovery can be accelerated, and help deal with postpartum depression.
(H) to help restore the activity of swollen joints, edema symptoms reduced.
(Ix) to promote the mental health of Bulletin boards, to help cope with every stress during pregnancy, anxiety and depression.
(X) Prevention of gestational diabetes, especially women with a body mass index> 33.

Pregnancy mother sports tips:
After pregnancy assessment by the physician, there is no risk of miscarriage, you can start and training exercise hug.
Pre-pregnancy mothers who have no exercise habits can do more moderate exercise such as Pilatesis, yoga … and so on, can strengthen the training of the pelvic peripheral muscles, to help the birth, but also to deal with the production of a lot of physical exertion.
If the pre-pregnancy weight training habits of mommy, in a reasonable and safe range, boldly rest assured to continue training it!
Also, because pregnancy will increase the body’s blood flow 10 to 20%, the heart load is larger, you can choose to go walking and other sports, moderate and enhance heart and lung function.

Female body fitness exercise program

General guide to women’s diet
1 Control your calorie intake. Your overall calorie intake will determine whether your weight will increase or decrease. Eat too much calories, you will become fat, but eat too little? You will not get muscle and become skinny, such as Chen Luyu. I do not think any man would like Chen Luyu unless he grew up in a pile of firewood.
Usually a 50KG women, a day should take 1650 calories.
2 control your nutritional intake ratio. The same calories, if it is 80% of the 10% protein and 10% of the fat and 40% of the protein 40% of the carbon and 20% fat, you will get completely different results.
Also for a 50KG woman, you should consume 365 grams of protein, 317 grams of carbohydrate and 100 grams of fat.
3 to do a water sample of women. How to say it is to drink more water, at least 8 cups a day, a total of 2.5 liters of water. The biggest advantage of drinking water is to make you feel full, but not eat a lot of food.
4 food quality. Choose fresh food, do not buy those processed foods, processed foods or fast foods usually have too much salt and saturated fat, as well as excess syrups, fructose and grains. You’ll quickly find great fat loss effects if you bring healthy food from home instead of rushing into fast food restaurants or greasy canteens. Can save money is not it?
5 insulin control. Insulin is a storage hormone. Fat burning will slow down as it begins to excrete. By controlling insulin secretion, such as selecting those with low GI carbohydrates, you can reduce body fat. GI is the glycemic index, low GI is low glycemic index of carbohydrates.
Stable blood sugar levels will boost your energy and improve your mood.
6 enough protein. In order to gain muscle, you have to get enough muscle. You may not get used to eating as much protein I recommend, but once you get used to it, you’re very satisfied with your progress.
7 necessary fat. EFA is an essential fatty acid, fat is actually very crucial to our body. In the 80s and 90s is very popular do not eat fat, limit eating fat, eat less fat the better. EFA alone is our body must, and it is good for the body.
Eating fat does not mean long fat. In fact, many EFA will help us burn fat and keep muscle. Do not let yourself eat those good fats. Fatty acids are the components that make up each cell in the body, and they help determine the biological characteristics of these cells. Essential fatty acids, as good fats, are important for cellular health, glandular function, circulation, healthy skin, the sheath, and nerves. Examples of essential fatty acids are Omega 3 and 6 fatty acids, which can only be taken from food because our bodies do not naturally produce fatty acids. Whole grains, pulses, fresh seeds and nuts, cold water / deep sea fish (salmon, cod, tuna, salmon, mackerel, etc.) are all rich in essential fatty acids. Health supplements, namely flaxseed, fish, evening primrose oil, blackcurrant seed and borage oil are also sources of convenience.
Women should take action
What are the most common women doing in the gym? Aerobic, aerobic or aerobic. In fact, women need to lift heavier to have a beautiful body.
What is the best strength exercise? Combined weight of free weight lifting.
First place, squat
Second place, hard-drawn
Third place, bow step
Fourth place, pull-up
Fifth place, parallel bars flexion and extension
Sixth, bench press
Now let me give you a 12-week plan, I believe most of the women through this plan, can have their own beach figure before the summer.
The first week to the fourth week
Monday: bench press 3 * 8-12; barbell boating 3 * 8-12; dumbbell push 3 * 8-12; lying position three flexion and extension 3 * 8-12; two standing curl 3 * 8-12
Tuesday: Barbell Squat 3 * 8-12; Straight Leg Squat 3 * 8-12; Instrument Leg Flexion 3 * 8-12; Instrument Leg Curl 3 * 8-12; Leg Lift 3 * 8-12; Abdominal leg lift 3 * 10-15; fitness ball sit-ups 3 * 10-15
Thursday: 3 * 8-12 parallel to the flexion and extension of the arm; 3 * 8-12 pull up; 3 * 8-12 dumbbell flat side; 3 * 8-12 three instruments; 3 * 8 -12
Fri: traditional hard-drawn 3 * 8-12; leg lift 3 * 8-12; dumbbell bow and arrow 3 * 8-12; sitting position heel 3 * 8-12; dumbbell shrug 3 * 8-12; Get up 3 * 10-15; Goats stand up 3 * 10-15
Fifth week to eighth week
Monday: bench press 3 * 6-8; barbell boating 3 * 6-8; dumbbell recommended 3 * 6-8; lying position three flexion and extension 3 * 6-8; two standing curl 3 * 6-8
Tuesday: Barbell Squat 3 * 6-8; Straight Leg Squat 3 * 6-8; Instrument Leg Flexion 3 * 6-8; Instrument Leg Curl 3 * 6-8; Leg Lift 3 * 6-8; Abdominal leg lift 3 * 10-15; fitness ball sit-ups 3 * 10-15
Thursday: parallel to the arm flexion 3 * 6-8; pull-up 3 * 6-8; dumbbell side flat 3 * 6-8; three instruments under pressure 3 * 6-8; -8
Friday: traditional hard-drawn 3 * 6-8; leg lift 3 * 6-8; dumbbell bow and arrow 3 * 6-8; sitting position heel 3 * 6-8; dumbbell shrug 3 * 6-8; Get up 3 * 10-15; Goats stand up 3 * 10-15
The ninth week to the twelfth week
Monday: bench press 3 * 4-6; barbell boating 3 * 4-6; dumbbell push 3 * 4-6; lying position three flexion extension 3 * 4-6; two stand up curl 3 * 4-6
Tuesday: Barbell squat 3 * 4-6; Straight leg squat 3 * 4-6; Instrument leg flexion 3 * 4-6; Instrument leg curl 3 * 4-6; Leg heel 3 * 4-6; Abdominal leg lift 3 * 10-15; fitness ball sit-ups 3 * 10-15
Thursday: parallel to the arm flexion and extension 3 * 4-6; pull-up 3 * 4-6; dumbbell side flat 3 * 4-6; three instruments under pressure 3 * 4-6; -6
Friday: traditional hard-drawn 3 * 4-6; leg lift 3 * 4-6; dumbbell bow and arrow 3 * 4-6; sitting position heel 3 * 4-6; dumbbell shrug 3 * 4-6; Get up 3 * 10-15; Goats stand up 3 * 10-15

Professional theory
The most concerned about women in strength training is, “I do not want to become a muscle woman.” I want to say that this is impossible. When men do their best, hormone testosterone will help them to grow muscle massively.
But women’s testosterone in vivo is really too low compared to men.
Male testosterone levels are usually 200-1200 ng / dl, while women only 15-70ng / dl. The gap is huge, ie 200 ng / dl for men with the lowest testosterone levels and more than twice as high as for the top 70 ng / dl women.
And medical research shows that men’s testosterone levels are usually 16.47 times that of women.
So obviously, women’s strength training is absolutely impossible to achieve the same as men’s to increase muscle results. Therefore, afraid of practicing Arnold Schwabah melon completely unfounded.
You may say that there are really women practicing as strong as men and telling you that the real reason is that they have injected exogenous testosterone or other types of drugs.
The consequences of injecting exogenous testosterone in women are horrible. They grow chest hair, lower body fat, become thicker and become chun or brother.
I would like to say these are to emphasize once again that unless you are drug, but also exogenous hormones, women will never become a big strong. This does not mean that there is no muscle in how you practice, but that you are not as muscular as a man. Instead, you will become sexy and tangible.
Now I want to talk about the benefits of fitness, such as having a beautiful back. How important a woman’s back is. Being a mother, a strong back helps you to back your child for a long time. As a wife, when your husband takes you to a dinner party, a backless dress will make your beautiful back bring great pride to him.
Research shows that men and women do not need different training programs. You need to get muscle strength through Xu Lian, so that your appearance is more bodybuilding.
This means that, do not do those light weight, endless strength training, you need to use some heavy weight composite action to challenge themselves. Indeed, doing a set of 15-20 times has some of the benefits of being alone in your muscle that can not be increased.
1-5 times per group, can increase your strength and strength. 6-12 times mainly to enhance muscle dimensions. 12 times or more, can increase endurance.
Some superficial understanding should be done in different groups so that the body does not adapt to a particular group. For example, many people only do 1-5 exercises per group and 12 or more exercises cross-over. You may not be able to gain full muscle growth alone, you should do a weight, you can complete at least 6 but not more than 12 times.
Since men and women can be trained in the same way, then diet? Should women and men eat differently? Not necessarily. The metabolic mechanisms of men and women are consistent, except that women burn more fat than carbohydrates relative to men. So women are more effective if they use a low carb diet.
So women should make some adjustments in the intake of carbon. Women need less carbon than males. Because men have more muscle and less fat.
We have shown that women do not need to be significantly different from men in training and eating. Why do we still see a lot of women in the gym to do a few hours of aerobic, and then use the lightest weight dumbbells continue to do strength training? This is because many people including coaches in the training of women, for a long time there is a huge Misunderstanding
About diet. The most common breakfast recommended to women is yogurt and bananas. Eat yogurt and bananas no problem, just why there is no protein and fatty acid intake?
If you are a woman who wants to be tangible and sexy, you should consume enough protein and good fat (unsaturated fatty acids). It’s time to stop those erroneous fitness ideas and diet recipes, and regain fitness knowledge and see your results.

Suitable for girls aerobic fitness program

The purpose of girls aerobic exercise is to exercise cardiopulmonary function, reduce fat, enhance endurance, improve body shape and so on.
Time period selection:
1, after breakfast sunrise movement, exercise 30-60 minutes before eating 100 grams of digestible food, a little milk.
2, breakfast one and a half hours after exercise.
3, two hours before dinner, 30-60 minutes before exercise to eat 100 grams of digestible food.
4, one and a half hours after dinner, and an hour away from sleep, according to their own habits.
Aerobics include: swimming, running, jumping, climbing, skipping, playing, etc., you can choose any one of the time to control in 45-60 minutes, jogging can be.
Control of the target heart rate is the pulse in the (220-age) × (65% -85%), abdominal fat loss, aerobic exercise to do sit-ups 2-3 groups, each group of 25 or more. A total exercise time not more than 90 minutes.
Exercise 4-5 times a week, physical exercise 7 times OK. Not fasting, should not be in the morning before sunrise. Exercise will consume the body’s glycogen, general exercise time to be elected after an hour and a half, or 30-60 minutes before exercise to add a small amount of digestible food and water.
If you do not eat before exercise supplement to reduce fat or muscle will affect the effect, there will be side effects. Gym Training Program: Aerobic exercise: exercise cardiopulmonary function, reduce fat, enhance endurance and so on.
1, spinning: good atmosphere, strength, fatigue, good effect.
2, aerobics: good atmosphere, strength, fatigue, the effect.
3, treadmill: atmosphere, strength, fatigue, the effect.
4, yoga: good atmosphere, strength, fatigue, the effect. Choose any kind of exercise 45-60 minutes. Abdominal weight loss after exercise can do sit-ups 2-3 group, each group of 25 or more. A total amount of exercise does not exceed 90 minutes.