<ins id="rhvlh"></ins><var id="rhvlh"></var>
<cite id="rhvlh"><video id="rhvlh"><thead id="rhvlh"></thead></video></cite>
<var id="rhvlh"></var>
<var id="rhvlh"></var>
<cite id="rhvlh"></cite>
<var id="rhvlh"><video id="rhvlh"><thead id="rhvlh"></thead></video></var>
<cite id="rhvlh"></cite>
24

2015.09

[Protect health] What are the strength training for women?

Nowadays, many women with low power are worried that they cannot carry a lot of things because of lack of power, and many beautiful women also choose to go to the gym to increase their strength because of lack of power. But exercise strength also requires a plan, and improper selection of methods can cause physical harm. The following is a report prepared by the editor for women with insufficient strength. I hope that everyone will be helpful in the future.


Generally, you can train 3-5 times a week, focusing on small-weight strength exercises, each training for about 1.5 hours, strength training 40-50 minutes, 20-30 minutes aerobic after strength training, and finally full-body stretching 10-15 minute. Reference training plan: weekly double-circle training, 4 times a week


Monday: 4 sets of chest and shoulders high pull down, 4 sets of seated chest push, 4 sets of seated shoulder push, 4 sets of supine straight arm pull up: 1 set of light weight warm-up about 20 times, 3 sets of formal groups, about 15 times each group and group Target muscle stretch


Tuesday: 4 sets of arm and leg squats, 4 sets of lunges, 20 reps in each set (if the amount is large, you can do about 20 reps with weight in 3 sets) 4 sets of upright curls, 4 sets of neck and back arm flexion and extension, 1 set of small weight warm-ups about 20 times, 3 sets of formal groups about 15 times each. Do target muscle stretching between groups. Rest Wednesday


From Thursday to Friday to Monday and Tuesday (you can also adjust the training movements according to your own habits) warm-up and full-body stretching before training! Do more leapfrogs and run more. Waist and abdomen training: The waist and abdomen can be added at will. You can do it every other day or every day, depending on your recovery. I recommend doing it after aerobic. Because if you exhaust your waist and abdomen in advance, you may feel uncomfortable when you have aerobics, because most aerobics require your waist and abdomen. For example, if you have exercised your abdomen and your abdomen is weak, you will definitely be uncomfortable to go for a run.


The above is the exercise method compiled by the editor for women with small strength. According to the plan, exercise in an orderly manner will be more helpful for women to improve their strength. I hope that women can effectively improve their own strength and no longer worry about being unable to do many things because of insufficient strength. Women, act quickly to make themselves stronger.

 

 


久久综合五月天婷婷丁香社区,韩国V欧美V亚洲V日本V,无码伦埋琪琪电影院,中文字幕在线无码手机一区
<ins id="rhvlh"></ins><var id="rhvlh"></var>
<cite id="rhvlh"><video id="rhvlh"><thead id="rhvlh"></thead></video></cite>
<var id="rhvlh"></var>
<var id="rhvlh"></var>
<cite id="rhvlh"></cite>
<var id="rhvlh"><video id="rhvlh"><thead id="rhvlh"></thead></video></var>
<cite id="rhvlh"></cite>