In training movements, there are two types of freehand training and equipment training. Of course, both freehand training and equipment training have good training effects. Among the freehand training movements, some are very effective and some are average. I believe someone still knows what the weekly freehand training plan is. So, what is the most scientific weekly schedule for freehand training? Let’s take a look below!

Monday: Plank

Equipment-free fitness method? As long as you have a floor mat, use planks every day, one set for 30 seconds, rest for 30 seconds between each set, and do about 6 sets in total. Planks exercise all muscles of the body, and are really good for your body if you do them all year round.

Tuesday: Sit-ups

Equipment-free fitness methods We have done countless sit-ups since childhood. This exercise mainly exercises the abdominal muscles, especially the rectus abdominis. However, it must be done in a standard way, otherwise it will easily cause back injuries. Not trying anymore.

Wednesday: Abdominal curls

Compared with sit-ups, the non-equipment fitness method can exercise abdominal muscles better, and abdominal curls can not hurt the back, so I also recommend it. For simple abdominal crunches, you can use sit-ups, but you don't need to get up your whole body. You can just touch your ankles with your hands to get down.

Friday: Aerobics

The non-equipment fitness method is a very good exercise for girls. It makes you sweat a lot and does not require a strong amount of exercise. I recommend Zheng Duoyan’s weight loss exercises. You can spend about half an hour a day exercising, which is really great.

Saturday: Stand against the wall

No equipment fitness method: lean your back against the wall, spread your legs to shoulder distance, about 2 feet away from the wall, bend your knees to let your back slide down slightly, hold for 10 seconds, then bend your knees until your back is against the wall in 5 positions, each position Hold each for 10 seconds. Intermediate difficulty: Hold each position for 15 to 20 seconds. Advanced difficulty: Hold each position for 30 seconds.

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