Among the training movements, some movements are bare-hand training, and some movements are equipment training, and the training effect of each movement is different. Of course, some people will set a training schedule, and doing so can make them Easier to reach training goals. So, what does a weekly freehand training plan look like? Let’s find out together below.

Monday: Running

This is the most common way to lose weight in the gym. The purpose of running is to burn fat and ultimately achieve the purpose of losing weight. Generally speaking, running time is best between 45-60 minutes.

Tuesday: Aerobics

Aerobics is also an aerobic exercise, and its exercise intensity and fat-burning effect are no less than running. If you find running too boring, you can use aerobics instead. Aerobics generally refers to public exercises in gyms such as boxing exercises, barbell exercises, and aerobics, and is suitable for all ages.

Wednesday and Saturday: Closed

The rest mentioned here does not mean that you can sleep at home and not exercise at all, but that you can do some less intense exercise in parks and other places, such as brisk walking, race walking and other leisure and entertainment activities. You can also do some simple yoga movements at home or in the gym to help relax your body's muscles, give your body a rest, and prepare for your fitness plan in the next few days.

Thursday: Leg raise

I believe that students who practice running regularly are definitely familiar with raising their legs high. Because regular training of high leg raises is a very good way to exercise leg strength, and it can also exercise our speed and reflexes. But raising the legs high tests speed, which may be tiring, but it is very helpful for us to exercise leg muscles.

Friday: Hot yoga + jogging

Hot yoga is very popular among women, but it has certain limitations and the exercise intensity is moderate. After doing a session of high-temperature yoga, maybe your exercise level has not yet achieved the effect of losing weight. At this time, it is best to go on the treadmill and do some jogging exercises.Speed ​​up the body's fat burning rate.

Sunday: Brisk walk

Walking slowly cannot achieve the effect of losing weight. Fitness coaches suggest that fast walking on the treadmill is a very suitable way for girls to lose weight. Not only will it not put too much burden on cardiopulmonary function, but you can also get soft lines. After 40 minutes of exercise, the effect of fat decomposition will be better.

Editor’s recommendation:
Classic manual strength training
A complete collection of freehand training back movements
Introduction to dumbbell chest training movements