Girls who lose weight in the gym are not very fond of using fitness equipment, believing that using too much of it may lead to muscle growth. But in fact, there are many fitness equipment in the gym that can help women exercise well. So what equipment do you think girls should use to lose weight in the gym? Let's go take a look at the fitness equipment together!

What are the equipment in the girls' gym

rowing machine

Rowing machines are good weight loss equipment, as each movement can provide aerobic training for the whole body, especially for the waist, abdomen, and arms. It is important to maintain a moderate to low intensity.

elliptical machine

You can choose an elliptical machine, which has a similar movement form to skiing and is a very good aerobic exercise equipment. It has a very good shaping effect on the waist, buttocks, thighs, side waist, and lower abdomen, and because it has no impact, it can effectively prevent sports injuries.

spinning bike

I highly recommend spinning because it is a high-intensity aerobic exercise that is very effective in stimulating the heart, lungs, and fat burning. Generally speaking, a 45 minute spinning class can consume about 450 to 550 calories of energy, which is equivalent to the energy consumption of jogging for 90 minutes. Therefore, the weight loss effect is very good.

treadmill

Treadmills can be said to be the most popular equipment in gyms. There is no difference between treadmill weight loss and running weight loss. Both belong to good aerobic exercises, which can burn fat and have better opportunities for intensity control. They can control the pace, ensure that you are always in the aerobic exercise zone, maintain the highest fat burning efficiency, and have almost no difficulty in getting started.

battle rope

This is a very long rope, and you may have no idea what it does, but its fat burning efficiency is very high. The battle rope is usually designed for interval training, and can consume more than 50 calories in 5 minutes, making it a very efficient fat burning project. It is trendy and effective, and you deserve to have it.

Equipment order for girls' gym

1. 40 minute variable speed running

The first step we need to take when going to the gym is naturally running, because running is also the most fat burning exercise, and it is best to run at different speeds. Variable speed running is actually divided into several stages. First, we need to warm up with an 8-minute brisk walk, and then start variable speed running. Variable speed running changes speed every minute, with 7.5 km/h in the first 30 seconds, 11 km/h in the middle 20 seconds, and a maximum of 14 km/h in the last 10 seconds. This cycle lasts for 30 minutes, and after stopping, we can slowly walk for a few minutes. This type of variable speed running has a very good fat burning effect.

2. After running, we need to pull it

After running, you should pull your arms and legs to reduce the accumulation of lactic acid and prevent soreness and weakness in your arms and legs the next day. There are many things to stretch in the gym equipment area, and we can do them one by one. We can start by stretching our legs. Generally, if you are exercising for the first time, do three groups of 10 times each; Then it's about stretching the arms, and stretching the legs is the same; The most important thing is to stretch the entire body. In fact, we do not recommend doing sit ups because most girls use neck strength during sit ups, which is actually not good for the cervical spine.