We all know that fitness has a variety of actions, and each fitness action has a different effect. Of course, some people will make some fitness plans. At the same time, in the fitness plan, there are also home fitness plans and gyms. Fitness programs and more. So, what is a weekly home fitness plan for women? Let’s find out together below!
Day 1: Exercise chest muscles
Arrangement: Today, we will do exercises for the chest muscles. The most important thing is to exercise with dumbbells. There are many sets of dumbbell movements. Now we have to do 4 sets of flat barbell press, incline dumbbell press, and flat dumbbell fly, with 20 reps in each set.
The amount of exercise should not be too much. If you keep doing these three movements, the chest muscles will become firmer and the female breasts will become more streamlined.
Day 2: Exercise your back muscles
Many girls have broad shoulders and broad backs, and they don’t look good in clothes. There is so much flesh on the back that it almost becomes a huge back. Therefore, losing weight on the back is also very important.
Arrangement: First, perform 20 consecutive bent-over barbell rows and perform 5 groups; secondly, perform 4 groups of single-arm dumbbell rows, each group of 20; thirdly, perform 3 groups of straight-arm push-downs, each group of 20.
Day 3: Exercise shoulder muscles
If you want to show off your shoulders, you must have attractive and slender shoulders, otherwise your shoulders will be as wide as a boy, which will not look good!
Arrangement: Do 4 groups of bent over flyes, front barbell neck raises, and single-arm dumbbell front raises, 20 times in each group.
Day 4: Exercise arm muscles
This is a gym weight loss plan to exercise your arms. Unicorn arms, butterfly sleeves, etc. are all local obesity problems that girls tend to have.
Arrangement: Find a dumbbell that suits you, and alternately curl 20 times for 4 times; cross your hands above your head and slowly move towards your neck.Lower your head, stop on the pillow and neck, and try your best to face the ceiling with your elbows. Repeat 10 times in a row, holding each time for 5 seconds.
Day 5: Exercise leg muscles
Elephant legs, thick legs, carrot legs, etc. are all women’s descriptions of fat legs. If you don’t want to be one of them, take action quickly!
Arrangement: Free squats, squat and stand up 50 times, rest for 1 minute, and perform 3 consecutive groups; frog jumps 35 times, performed 2 times.
Day 6: Exercise your waist and abdomen
The belly is the most troublesome part for women, especially women who sit in offices for a long time, and they are almost becoming belly fat!
Arrangement: 20 rows on the seated machine for 3 groups; 30 incline sit-ups for 2 groups; 2 groups of side abdominal curls with all your strength; 20 dumbbell side kicks for 3 groups.
Day 7: Take a day off
Since the muscles are in a tight state after the previous 6 days of exercise, I will rest and relax at home today. However, in order to keep your body slim and achieve weight loss, you should not eat or drink heavily on the rest day. Make sure you have rest time for normal weight loss meals to prevent weight rebound and affect the weight loss effect.
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