女生去健身房如何训练？英文双语对照

女士训练其实和男生一样，最初所有的训练都要设立第几个小目标，以及一个大目标，小目标需要是你努力短时间容易达成的，目标的达成会激励你继续努力投入到训练中去。大目标是你的健身大纲，比如说你希望练就的是什么样的身材，大众女孩希望练就维密般身材，还有一些希望是欧美力量型身材，臀比较浑圆，背部肩部也更有力量更饱满，最后还有一类是瘦型，也有很多一部分女孩以瘦为美，希望自己瘦就OK了 。

1⃣️所以第一步，你需要确定自己的目标，通过训练，变成什么样。

有了目标就要为之努力了，以下分三个方向介绍一下三种类型女生，训练主要有什么区别

1.维密型：首先身材比例是天生的，也就是你的腿长，臂长这些，维密身材体脂率一般不能太高，达到马甲线级别的一般得-18%的体脂，而维密身体线条感很好，所以她们的力量训练也不可或缺，需要一定的肌肉来保证自己的线条，以及肌肤的紧实

所以这种类型的身材需要：有氧训练+力量训练共同达成

2.欧美型：这种类型的女生，肉感比较足，一般有氧运动做的相对少一点，力量会很重，而且训练频率也很高

3.瘦弱型：在保证饮食均衡的情况下，有氧为主导

2⃣️那么你应该已经找到自己的定位了以下着重分力量训练和有氧训练两大类去描述：

1.有氧训练：健身房大多的器械是：跑步机、椭圆仪、爬楼机、单车

对女孩来说，要想臀部发力更多，可以带一点屈髋的动作去做有氧器械，如果是热身一般是5-10分钟，正式安排有氧训练的话建议30-50分钟，不过每个健身房你第一次去，都会安排教练带你熟悉一下场地，注意了这次带你熟悉完，教练会给你一些训练建议，结束后会建议你购买私教课程，如果有条件最好选择一个靠谱教练，但是建议不要一次买太多课，建议一点一点买，这样也可以让教练一直对你保持耐心。没条件学习一下每个器械怎么样用也可以的。

2.力量训练：我们一般会分化部位去进行，分为胸部、肩部、背部、臀部、腿部等

胸部：

女生一般比较注重中缝训练和上胸训练，重

量可以调到最轻慢慢递增。（Ps：具体动作

可以百度会有详细教程。）

中缝训练可安排器械夹胸或者仰卧飞鸟

上胸训练可以做上斜哑铃卧推或者上斜杠铃片卧推

肩部：肩部就是解刨里讲的三角肌，它分为前束肌

纤维、中束肌纤维、后束肌纤维

肩部对女性来说很重要，就是所谓的直角肩

肩部训练可以安排：坐姿哑铃推肩、器械推

肩、哑铃侧平举、蝴蝶机反向飞鸟等动作

背部：

背是我们气质的源泉，背部训练一般分两

个大的方向是：划船类和下拉类（垂直身体

的和顺着身体的）

背部训练动作可安排：器械引体向上、器械

高位下拉、器械坐姿划船等

臀部：

我们臀部分两种大的方向，一种是外展

类，主要增加我们臀部侧面凹陷部分的肌肉

另一种是臀大肌类，主要增加臀部的整体肌

肉

可安排训练：负重臀桥/弹力带臀桥、器械髋

外展、深蹲、硬拉、后蹬等

腿部：若是不想粗腿，力量可以不用太大、适

当即可，动作可安排为：弓步蹲、靠墙静坐

深蹲等

3⃣️所有的训练都有体系，你要找到属于自己的训练方式，不要盲目增加重量，在安全前提下进行，最好有自己的训练搭档，可以相互帮助相互支持，毕竟健身，是一个长期的事儿

希望可以帮助到你哦

Lady training is mixed actually the man student is same, original all training should establish the a fewth little cause, and a big target, if you try hard,little cause needs what short time reachs easily, of the target manage meeting drive you continue hard to be thrown in training. Big target is your gymnastical outline, e.g. you the hope drills is what kind of figure, masses girl hopes to drill with respect to dimension close kind of figure, still having a few hopes is Euramerican force figure, buttock is more perfectly round, back shoulder ministry also has power more fuller, there still is a kind finally is thin model, also have girl of very much part with thin for the United States, him hope is thin with respect to OK.

1? ? So the first pace, you need to define your goal, pass training, become what kind of.

Had a target to was about to try hard for it, divide a direction to introduce 3 sort schoolgirl below, training basically has what distinction

1. thought is close model: Above all figure scale is inherent, namely your leg is long, the arm grows these, rate of fat of form of dimension fine figure is average cannot too tall, those who reach waists-coat line level is general - the body fat of 18% , and line of dimension fine body feels very good, their force training is so indispensable also, need certain muscle to assure his line, and the close fact of skin

So the figure of this kind of type needs: Training having oxygen + force training is reached jointly

2. is Euramerican model: The schoolgirl of this kind of type, the flesh feels more sufficient, what general campaign having oxygen does is relatively a bit less, force will be very heavy, and training frequency is very tall also

3. is emaciated model: Below the circumstance that makes sure diet is balanced, oxygen is dominant

2? ? So the fixed position that you should have found yourself emphasize component of force to the quantity trains and oxygen trains to describe big kinds two below:

1. has oxygen training: Gym mostly appliance is: Ran machine, elliptical appearance, machine climbing a building, bicycle

To the girl, want the coxal more that send force, can take the movement that subdued coxa to make instrument having oxygen, if be warm up,be 5-10 commonly minute, the word proposal 30-50 that arranges training having oxygen formally minute, nevertheless you go to every gym for the first time, metropolis arrangement coach takes you to be familiar with one end ground, noticed to take you this to be familiar with, the coach can give you proposal of a few training, the meeting after the end suggests you buy illicit teaching course, if had better choose a coach relying on chart conditionally, but the proposal does not buy too much class, suggest to be bought bit by bit, also can let a coach keep patient to you all the time so. Do not have conditional study how is every appliance used possible also.

2. force trains: We can split up commonly place goes undertaking, cent is ministry of ministry of bosom, shoulder, back, coxal, leg to wait

Bosom:

The schoolgirl is compared commonly in paying attention to, seam train and go up the bosom trains, heavy

The quantity can be moved increase by degrees the gentliest slowly. (Ps: Specific action

Can Baidu can have detailed tutorial. )

Training is seamed to be able to arrange appliance to place a bosom to perhaps lie on his back in flyer

Pectoral training can do inclined dumbbell to lie to push or go up on sprit bell piece lie push

Humeral ministry: Humeral ministry solves the deltoid that tells in dig namely, its cent is toe-int flesh

Fiber, medium bundle of flesh fiber, hind bundle flesh fiber

Humeral ministry is very important to the female, it is so called orthogonal shoulder

Humeral ministry training can arrange: Sitting position dumbbell pushs shoulder, appliance

Side of shoulder, dumbbell is smooth lift, butterfly machine is retrorse the movement such as flyer

Back:

The back is our temperamental fountainhead, back trains general component

Old way is: Row kind mix next pulling kind (perpendicular body

and down the body)

Back trains a movement to be able to arrange: Appliance pull-up, appliance

Pull below perch, appliance sitting position rows etc

Coxal:

Our hip parts kind of old way, one kind is outside exhibit

Kind, basically increase our hip flank to cave partial muscle

Another kind is musculus glutaeus maximus kind, basically add coxal integral muscle

The flesh

Can arrange training: Load buttock bridge / coxa of bridge of bounce belt buttock, appliance

Exhibit outside, crouch greatly, pull forcedly, hind pedal

Leg ministry: If do not think thick leg, force need not be used too big, comfortable

At once but, the movement can arrange for: Gong Bu crouchs, sit quietly relying on a wall

Crouch greatly etc

3? ? All training have a system, you should find the training way that belongs to your, add weight not blindly, undertake below safe premise, had better have oneself training partner, OK and mutual help supports each other, after all fitness, it is a long-term thing

The hope can help you