Women's fat loss and bodybuilding plan

Training goal: Women’s fat reduction and body shaping.

Training items: Resistance training, waist and abdominal targeted training, balance, coordination and flexibility training.

Training cycle: Cycle every 12 weeks, train 4 times a week, each class lasts 60-90 minutes.

Female fitness advice: Pay attention to the standardization of exercises during practice, and it is best to have a professional coach for guidance.

Tips:

When warming up, walk quickly on the treadmill for 5 to 10 minutes to make your body warm and sweat slightly. Then stretch all joints throughout the body.

During aerobic exercise, the speed is 6-8km/h, the heart rate is controlled at 60-80%, and the target calorie consumption is 350 kcal.

When stretching and relaxing after aerobic exercise, stretch the muscles of the chest, back, shoulders, and legs, and then relax the spine.