Plan for the first 3 months:
For friends who have never participated in fitness exercises, or who have not been exercising for more than 3 months, you need a basic fitness arrangement. Three days a week are used, with exercise being done every other day.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Chest, shoulders, triceps, abs
restBack, biceps, forearms
restThighs, calves, abdomen
restMuscle stretching
Do one action for each part, 2 to 3 groups, preferably 8 to 12 times per group, and rest for 1 minute between each group. This can exercise the muscles of the whole body. You need to do a 10-minute warm-up exercise before each exercise to prevent muscle strains or joint sprains.
The above is the three-day exercise method. It is worth noting that muscles need to be stretched every Sunday. Remember not to ignore it.
Fitness moves for relevant parts:
Strength Fitness Workout Guide
Plan for the next 3 months:
It is suitable for friends who have never been involved in fitness or have not been exercising for more than three months. After three hard exercises, you can start intermediate fitness arrangements. Again, the scientific method of exercising muscles is the first step towards success. Remember not to rush for quick success.
So for friends who have been training for six months to one year, they can already make intermediate fitness arrangements. Practice in a double-divided format four days a week.
on Monday
Tuesday
Wednesday
ThursdayFriday
SaturdaySunday
Chest, shoulders, triceps, calf muscles, abdominal muscles
Leg muscles, back, biceps, forearm muscles
restChest, shoulders, triceps, calf muscles, abdominal muscles
Leg muscles, back, biceps, forearm muscles
restMuscle stretching exercises
The above is a four-day dual-divided exercise arrangement, that is, two days of exercise and one day of rest. Each part requires 3 movements, and each movement is practiced in 3 groups, each group 8 to 12 times. Of course, this is just a reference, and the specifics will be based on actual conditions. Adjust the situation.
Warm up for 10 minutes before exercising to reduce the chance of injury. Similarly, muscle stretching exercises every Sunday are very important and must not be ignored.
Nutritional supplements are essential. Eating more high-protein foods can well supplement the nutrients needed for muscle growth. If possible, it is recommended to purchase nutritional supplements such as muscle-building powder, which are convenient, simple and effective.
Finally, I hope everyone can persevere in fitness, train hard, and ensure good sleep and rest time.
Fitness moves for relevant parts:
Strength Fitness Workout Guide