When working out, various movements are needed. For a person to work out alone, there are many considerations, such as suitable movements. Of course, some people will make fitness plans, which is very good for fitness effects.
Many training plans on the Internet may be a bit too intense for girls. Today, I will share a one-week fitness schedule for girls. Monday: Aerobic exercise + chest training. Flat bench press: 3 sets, 10-15 repetitions per set. Butterfly machine chest fly: 3 sets, 10-20 repetitions per set. Kneeling push-ups: 3 sets, 10-20 repetitions per set.
Tuesday: Rest. Just pay attention to controlling your diet.
Wednesday: Aerobic exercise + arm training. Dumbbell concentration curl: 2 sets, 10-20 repetitions per set. Standing dumbbell alternating curl: 2 sets, 10-20 repetitions per set. Triceps extension behind the neck: 2 sets, 10-20 repetitions per set. Cable triceps pushdown: 2 sets, 10-20 repetitions per set.
Thursday: Aerobic yoga + abdominal muscle training. Crunches: 3 sets, 20 repetitions per set. Lying leg raises: 3 sets, 20 repetitions per set. Plank: Three sets. The longer the better.
Friday: HIIT fat-burning exercise. Jumping jacks: Do as many jumping jacks as possible within 30 seconds. Rest for 15 seconds. Burpees: Do as many burpees as possible within 30 seconds. Rest for 15 seconds. Mountain climbers: Do as many mountain climbers as possible within 30 seconds. Rest for 15 seconds.
Saturday: Aerobic exercise + hip and leg training. Dumbbell squats: 3 sets, 15-20 repetitions per set. Lunge: 3 sets, 15-20 repetitions per set. Seated leg extension: 3 sets, 15-20 repetitions per set.
Sunday: Rest. At this time, you can have a good rest and feel the pleasure brought by fitness. You can also go out and play with friends. Be sure to pay attention to your diet.
Everyone’s physical condition and acceptance level are different. If you want to officially start fitness, you can go to the gym or hospital to have a comprehensive test on your physique and then exercise and fitness according to the guidance of professional fitness coaches and doctors.
