Calisthenics has always been a very popular way of fitness because we can freely choose the time and venue. As fitness enthusiasts continue to explore, there are now more and more freehand exercises for everyone to choose from. Let’s take a look at the weekly freehand fitness plan.

Monday and Friday: Squats + push-ups

Breakfast: whole wheat bread + milk, lunch: chicken breast + rice + vegetables, dinner: yogurt + fruit + noodles. Arrange for squats and push-ups on Monday and Friday, mainly to effectively exercise our leg muscles, as well as our buttocks, arms, and back muscles. Squats are mainly to exercise our leg muscles and buttock muscles. We can complete 50 of them at a time, and we can perform 3 sets of movements in one workout. Push-ups exercise the back and arm muscles. We also completed 50 push-ups at one time, and completed 3 groups in one workout. We can combine push-ups and squats together.

Tuesday and Thursday: Plank + Glute Bridge

Breakfast: eggs + fruit, lunch: steak + vegetables, dinner: purple sweet potato + corn + yogurt. The plank action can effectively exercise our core muscles. It is a very powerful action, especially for our leg muscles and abdominal muscles. Then we can complete the action for at least 30 seconds at a time and can do it a day. 3~5 sets of movements. The glute bridge movement can exercise our hip muscles, chest and leg muscles. The movement is not very difficult, but the effect is obvious, and it is not easy to persist. Hold on for 40 seconds at a time and complete 3 sets of movements a day.

Wednesday and Saturday: pull-ups + silent squats

Breakfast: steamed eggs + vegetables, lunch: chicken breast + noodles, dinner: whole wheat bread + purple sweet potato + fruit. Pull-ups mainly exercise our arm muscles, latissimus dorsi muscles and our chest muscles. The movement is slightly more difficult, but the exercise effect is also very good. 15 movements are required to be completed at one time, and two sets are performed a day. Silent squats mainly exercise our legs and our hip muscles. The duration of a session is 30It can be effectively exercised in more than seconds, and 3 groups can be completed in one day. In this way, our whole body can be exercised throughout the week, and we can choose to rest and relax every day of the week.

Barehand exercises are generally relatively basic movements, but they are also a very important choice in our fitness process. These movements are basic but essential, so if we want to exercise, we need to strictly follow the above plan. to implement.

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