If you want to exercise, it is most appropriate to make a reasonable plan first. Especially for novices, if they do not make one, they will be at a loss. What is the most reasonable weekly fitness plan? Next, we will take you to find out more about it!
Monday: Chest + Abs
Breakfast: milk + whole wheat bread (appropriate amount), lunch: steak + skim pasta + broccoli, dinner: purple sweet potato. If you want to exercise your chest and abdominal muscles in the first week, you can do barbell bench presses or dumbbell incline bench presses. For both of these exercises, do five groups a day, each group six times. In addition, you can add parallel bar arm extensions and dumbbell flat flyes. These two movements are also 5 groups, each group is 8 times. You can use equipment to clamp your chest, such as a gantry. Use this exercise equipment to exercise your abdominal muscles, about 15 About minutes, and the number of actions and groups can be determined based on various data, but you can do as many as possible.
Wednesday: Latissimus dorsi + abdominal muscles
Breakfast: eggs + milk, lunch: small bowl of rice + chicken breast + vegetable salad, dinner: corn + noodles. If you want to carry out all-round fitness, you must not eat too little. In combination with your diet, you can exercise seated bodyweight pull-ups and seated pull-downs every day. Through these two exercises, you can help your latissimus dorsi and abdominal muscles. Muscles are improved. Similarly, we can also use rowing movements, such as barbell bent-over rowing and dumbbell single-arm rowing. The number of sets is five per day. Each time you do it, you can do it 6 to 8 times. People with relatively good physical fitness can do it. eight times. However, the movements and number of sets still depend on your physical condition and exercise needs.
Friday: Leg training + aerobics
Breakfast: oatmeal + bread, lunch: low-calorie bento (half bowl of rice + chicken breast + broccoli), dinner: noodles + yogurt. If you feel that your muscles are torn after exercise, you can match the above diet and eat a few more protein pills to supplement a certain amount of protein.Quality, let the muscles recover faster, and do Friday's workout. During the exercise, you can do free squats, which can be a good exercise for the legs, and you can do barbell straight-leg deadlifts. If you have a treadmill, you can also use it, and even skipping ropes can be used. Take advantage of it, and skipping rope is also one of the more famous aerobic exercises, and has the same effect as jogging.
As you can see from the table, you need to practice properly every day and arrange appropriate rest time. I also wish everyone a happy fitness.
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