General female weight loss fitness program

Muscle net Tip: This fitness program is suitable for weight close to or exceed the standard weight of 10 pounds of female friends and high school boys and girls. If at home, running instead of skipping, to prepare dumbbells and dumbbell stool.
warm up
1.10 to 15 minutes of treadmill or bicycle and then simply stretch the muscles.
Practice your arms
2.3 group snatch, depending on their own weight may be.
Pectoral muscle training (breast Breast enhancement)
3. Bench Press, the first group with their own can push the maximum weight of 60%, 12. Then do the three groups of their own maximum weight, the number is 10.8.6. Then the weight reduced to the maximum weight of about 40% Do slow push on the election, has been exhausted. (This proposal has peer protection, another proposal and ramp cycle to replace.)
4. Flying birds .3 groups of 10 to 12 times each.
Activate muscle growth
5. squat. The first group of the maximum weight of 60%. Each group made a side of 5KG. After adding the maximum weight to do two groups, and then reduced to 60%, to do a group. In front of each group 10 to 15. The last group 15 ~ 20 (By this point, most people will not be able to finish the work, in addition to be careful of injuries.)
Beauty waist
6. sit-ups group 3 of the first group of 20 times, the second group of 15 times, the third group of 15 times.
Consume calories
7.30 minutes treadmill, jogging in the first 3 minutes, then medium speed, jogging in the last 5 minutes.
Training may be a bit hard, but in order to have a good physical quality will have to work hard. Can adhere to this 3 months, there will certainly be great progress. Another little reminder to try to eat less fat calorie foods, quit snacks, and more Eat high protein foods, you can participate in dance yoga, can help you shape well.

Yoga Fitness Program

First, practice steps
1. Should take a few minutes to breathe smoothly, relax the body, the noise of the outdoor city temporarily abandoned;
2. warm-up, this part is used to ease the neck, knee, hip and other joints stiffness, pull the ligaments to improve the body’s softness and ready;
Into the yoga position method practice, during which as far as possible in accordance with the requirements of action to regulate breathing;

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Girl push-ups can not do? Try these two variations

Push-ups are one of the best upper body exercises and we can see people practicing it everywhere,
Push-ups not only exercise the upper body (chest, triceps) strength, but also to help you build a stable shoulder core and core strength!
However, such a seemingly simple action, for many girls it is unmatched!
Today, I will introduce to you female compatriots to reduce the difficulty of two push-ups to help you step by step to complete push-ups!
You only need a stretch belt!
1. Use a long version of the elastic band, hanging on the weight bench or a fixed height of the device







2. Stretch strap tied to the bottom







Principle: For girls, the most difficult factor in the push-ups is actually not the upper limb muscle strength, but the core force, and the use of elastic band sets in the abdomen, so that your core muscles can more easily cope with the resistance,
At the same time, elastic band can help you reduce the weight of their own weight! Fight less resistance to complete push-ups!