If a novice comes into contact with fitness, the first thing they should do is to make a plan. This plan is not made with reference to other people’s plans, but based on their own reality. It is also very important to make a plan. If you have not made a plan, If you plan, you are likely to make some mistakes during the exercise process, which will also make you less conscious about your exercise. Next, let's take a look at what a novice gym exercise plan should be, right?

Monday: Sit-ups + jogging

Breakfast: oatmeal soaked in milk + nuts, lunch: rice + shrimp + fruit salad, dinner: half a bowl of noodles + beef. When novices are exercising, they should not eat too little when they first start training. This will easily cause the body to be unable to adapt, leading to collapse. When doing fitness, we must first warm up, and then we can better enter the state of exercise. We can warm up by jogging, and then after jogging, when the body is in the state, we can start doing sit-ups. Exercise for exercise. For sit-ups, there are a lot of equipment in the gym that can help us train, and during this movement, the back cannot completely leave the ground. This must be paid attention to. If the movement is not in place, it will Affects exercise effects.

Wednesday: Squat + Butterfly Machine Chest Clamp

Breakfast: steamed eggs + two potatoes, lunch: steak + pasta + broccoli, dinner: whole grains + protein powder. After exercising, we will also have a certain understanding of exercise, and we can carry out in-depth exercises, such as squats. This sport in Shandong does not require the use of sports equipment, but if we go to the gym and feel that the exercise intensity is not particularly high, then we can use equipment, such as dumbbells, to perform squats. In addition, the butterfly machine chest clamping exercise can also use gym equipment. The intensity of these exercises will be higher and more difficult than when you first started fitness. Moreover, if the intensity of this exercise is relatively high, it will easily cause tears between muscles. The intake of protein powder can also speed up the recovery of our muscles. In this case, the effect of everyone's exercise will be more obvious. .

Friday: Plank + crunch

Breakfast: whole wheat bread + yogurt, lunch: rice + chicken breast + lettuce, dinner: corn + half purple potato. The plank support exercise on Friday can improve everyone's core muscles and core strength. This kind of exercise will also be more helpful for future training. Generally speaking, this training can also help the back muscles and arm muscles to be greatly stimulated and exercised, and the leg muscles can also be exercised through plank support. Another exercise we do, which is abdominal curling exercise, actually has a very obvious effect on the abdomen. If you are in the gym, you only need to prepare a yoga mat to complete this exercise. You must do at least 50 exercises every day. In this case, the effect is very good.

In fact, the fitness plan can be changed according to the progress of your own fitness. It does not mean that it must be completed statically after being arranged. It must be flexibly adapted according to your own exercise status.

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