Fitness can be done at home or in the gym, but in the gym you can use various equipment to stimulate your body parts on a deeper level, thereby maximizing the effect of fitness and weight loss. Many people don’t know how to plan their own fitness plan in the gym, so today we will introduce a gym fitness and weight loss plan. Let’s take a look together!
The first step of the gym fitness and slimming plan is to prepare for the exercise: exercise on a treadmill/bicycle/elliptical and other aerobic fitness equipment for about 10 minutes, so that the body is slightly sweaty. If your physical fitness really cannot keep up or you are heavier, the speed of the treadmill can be set between 6.50 and 7.00 (depending on your height, if you are short or heavy, slow down accordingly) for this purpose This is to prevent your knees from being crushed by your own weight. Then run for 10 minutes and walk for 5 minutes, and then slowly increase the time as your physical fitness increases.
Plan 1
Day 1: Chest training
Training sequence: 1. Bench press (heavy weight, 4 groups, 8 to 12 times each). If you can do it less than 8 times with your best effort, it means the weight is too heavy, greater than 12 times, then It means the weight is too light and needs to be adjusted. I won’t go into details next)-->2. Single week: Incline press (heavy weight, 4 groups); Double week: Parallel bar arm extension (can be heavier, 4 groups)-- >3. Single week: lying on the back (4 groups); double week: chest clamp (4 groups)
The second day: back training
Training plan: 1. Single week: Pull-ups behind the neck (can be increased, 4 groups); Bi-week: Pull-ups in front of the neck (can be increased, 4 groups) --> 2. Single week: Standing rowing (heavy weight) , 4 groups); biweekly: deadlift (heavy weight, 4 groups) --> 3. Single week: chest pull (4 groups); biweekly: shrug (4 groups)
The third day: leg training
Training plan: 1. Deep squats (can be more than twice your body weight, 4 groups) --> 2. Prone leg curls (Not less than 1/2 body weight, 4 groups)-->3. Standing on tiptoe (4 groups)
Day 4: Triceps training
Training plan: 1. Narrow bench press (heavy weight, 4 groups) --> 2. Single week: standing elbow press (4 groups); double week: supine arm extension (4 groups) --> 3. Prone stand Dips and extensions (4 sets)
Day 5: Biceps training
Training plan: 1. Standing arm curls (heavy weight, 4 groups) --> 2. Single cycle: overhand-grip one-arm curls (4 groups); double cycle: underhand-grip one-arm curls (4 groups) < br />
Day 6: Shoulder training
Training plan: 1. Front press (4 groups) --> 2. Behind the neck press (4 groups) --> 3. Standing fly (4 groups) --> 4. Standing fly (4 groups).
Day Seven: Fat Loss
Training plan: 1. Sit-ups (6 groups)-->2. Supine leg raises (6 groups)-->3. Jogging (medium speed, no slowdown allowed, 30 minutes)