What are the ways to lose weight in the gym? Losing weight is something that many people are in contact with, because both men and women need to control their weight, which is good for their health. Many people will choose to go to the gym to lose weight after work, so what exercise and equipment can they do in the gym to lose weight? Let's take a look together.

What are the ways to lose weight in the gym 1 1, warm-up-—Burpees?

Target number: each group 10 times, and 3 groups were completed.

Target muscle groups: legs, chest.

Yes, burpees is your warm-up action. If you think it's easy, you've gone astray. Now you have no turning back.

Target muscle groups: legs, chest.

Start with a standing posture, squat down, and then kick your legs into the starting position of push-ups; Do another push-up, jump forward into a semi-squat position, and then jump into the air with explosive force.

After returning to the ground, continue to squat, kick your legs out, and repeat the above action flow 10 times. It should be noted that each burpee should be a smooth movement.

2. Super group-barbell squat+barbell squat standing in a wide posture

Target number: each group 12 (barbell squat), 12 (barbell squat standing in a wide posture), one * * * to make 3 groups.

Target muscle groups: legs, hips, core.

Complete 12 barbell squats followed by 12 barbell squats standing in a wide position.

For barbell squats standing in a wide posture, you should reduce the weight by about 25%, keep the distance between your legs wide (about one step horizontally), and put your toes outward (pointing to 10 o'clock and 2 o'clock). The trajectory of the whole movement is the same as that of a regular squat, but when you squat, you should feel that your hips and biceps femoris have been stretched deeper.

For these two exercises, make sure your thighs are crouched low enough, so you should make them parallel to the ground. Remember, stay low.

3. Super group-dumbbell snatch+dumbbell push

Target number: each group will do 10 snatch (each hand), 12 push, and one * * * will complete 3 groups.

Target muscle group: shoulder, triceps, core.

Complete 10 dumbbell snatch and then complete 12 dumbbell press.

For the dumbbell snatch, start holding the dumbbell in a semi-squat posture with a wide standing posture between your legs, then hold your head high, tighten your abdomen, straighten your back, effectively shrink your hips, and lift the dumbbell with your shoulders and hold it above your head. When descending, consciously control the descending speed of the dumbbell, lift your ass and finish the next snatch immediately. After the right hand completes 10 times, the right hand repeats 10 times.

As for the dumbbell push, hold a pair of dumbbells in your hand, bend your knees slightly, and push the dumbbells up to your head with explosive force. Keep your core tight throughout the process and don't bend back.

Lower your arms until they are slightly below the height of your chest.

4. Super group-flat dumbbell bench press+flat dumbbell bird

Target quantity: each group 12 dumbbell bench press, 12 dumbbell bird, one * * * to complete 3 groups.

Target muscles: chest, triceps.

Complete 12 flat dumbbell bench press and then complete 12 flat dumbbell flying birds. The flying birds in each super group should use lighter weight.

For these two exercises, lower your arms until they are slightly lower than the height of your chest to get the maximum range of motion.

5. Super group-T-boat rowing+variant dumbbell rowing

Target quantity: each group 12 T-boats, 10 variant dumbbell boats (each hand), and one * * * completes 3 groups.

Target muscles: back, biceps, core.

Complete 12 T-boats followed by 10 variant dumbbell boats (each hand).

For T-boat, put the barbell with barbell pieces between your feet. Bend down 45 degrees, tighten your core and keep a strong posture-keep your lower back straight and don't let it arch. Shrink your latissimus dorsi and pull the barbell up to your chest. Stop the contraction for 1 sec, then slowly loosen the barbell and fall back to the ground.

As for the variant dumbbell rowing, suppose you push up two dumbbells, while keeping your core tight, your back flat at 45 degrees, and vigorously stroke your right arm until it is slightly higher than your torso. Don't turn your body, peak contraction 1s, and then return, and repeat the same action with your left arm.

6. The number of targets for triple whammy in the lower abdomen: each group 15 gluteal bridges, 10 reverse belly rolls, 30 seconds V-shaped static, and one * * * completes two groups.

Target muscle group: lower abdomen.

The lower abdomen combo is a strategic super group, which is used to bomb your lower abdomen. It involves three exercises-gluteal bridge, reverse belly roll and V-shaped stillness. If you are not familiar with these three exercises, you can check the action guide below.

Triple play in the lower abdomen is a strategic super group.

1, find a spacious space or a flat bench, which is the premise for you to start practicing.

2. Complete 15 gluteal bridges. Once this becomes too easy, you can put a dumbbell on your leg to practice.

3. Don't rest. Do 10 reverse belly rolls immediately. Similarly, once this becomes too easy, you can also put a dumbbell on your leg to practice.

4, do not rest, and then immediately complete the V-shaped stillness for 30 seconds.

5. Take a break for one minute.

6. Repeat step 1-5 twice.

7, super group-sitting dumbbell push+dumbbell side lift

Target number: each group 12 recommended, 12 side lifts, one * * * to complete two groups.

Target muscle group: shoulder.

1, complete 12 sitting dumbbells, keep the core tight, retract your shoulders, and lower your arms until they are slightly below the level.

2. Immediately take a pair of dumbbells with lighter weight and complete 12 dumbbell side lifts. Keep your arms straight and raised to one side, and your hands should have a big "T" with your body form.

What are the ways to lose weight in the gym? 2. Make a slimming plan.

Before going to the gym, make a gym fitness plan for yourself, so that you can exercise scientifically and effectively, eliminate excess fat, and let yourself have a good body and a slim figure. Of course, you should first prepare yourself a pair of sports shoes with soft soles for running.

One-week plan for losing weight and fitness in gym

Monday: running+equipment exercise

This is the most routine way to lose weight in the gym. Running is to make fat burn and fundamentally achieve the goal of losing weight. Generally speaking, it is best to control the running time between 45 and 60 minutes. And equipment exercise is to lose weight for a certain part of the body, such as thin thighs.

Tuesday: Aerobics+Equipment Exercise

Aerobics also belongs to aerobic exercise, and its exercise intensity and fat burning effect are no less than running. If you think running is too boring, you can use aerobics instead. Aerobics generally refers to boxing, barbell, aerobics and other public sports in gymnasiums, which are suitable for practice at all ages.

Wednesday and Saturday: rest

The rest mentioned here does not mean that you can sleep at home and not exercise at all, but that you can do some less intense sports in parks and other places, such as brisk walking, race walking and other leisure and entertainment activities. You can also do some simple yoga exercises at home or in the gym to help relax your muscles, give your body a rest and prepare for the fitness plan in the next few days.

Thursday: Spinning bike

Spinning is one of the aerobic exercises that consume calories sharply, and its main feature is active atmosphere. With dynamic music, people can get excited unconsciously during fitness and improve the burning rate of fat. It is one of the most popular exercises in weight loss.

Friday: Hot Yoga+Jogging

High-temperature yoga is very popular among ladies, but it has some limitations and moderate exercise intensity. After doing a high-temperature yoga, maybe your exercise has not achieved the effect of losing weight. At this time, it is best to do some jogging exercises on the treadmill to speed up the body's fat burning.

Sunday: Take a brisk walk

Walking slowly can't achieve the effect of losing weight. The fitness coach suggested that walking fast on the treadmill is a very suitable way for girls to lose weight. Not only will it not cause too much burden on cardiopulmonary function, but it can also get soft lines. After 40 minutes of exercise, the effect of fat decomposition will be better.