For people who exercise, it is very important to proceed step by step, because if a novice uses too much force during fitness, it is very easy to injure himself. Then when we do exercise, we must also make a plan first, so that we can There will be better arrangements during exercise, there will be no goals, and there will not be some exercises that are not suitable for the needs of the body. Then let’s take a look at the training plan for a novice gym!

Monday: Sit-ups + jogging

In terms of diet, we can choose oatmeal and milk for breakfast, rice, shrimp and fruit salad for lunch, and half a bowl of noodles and beef for dinner. When most men and women first start exercising, their bodies are not in a state of fitness, because when we first start exercising, our bodies are still in a period of time when they have not adapted. At this time, we have to do some jogging first. Let your body get used to it. Then when doing sit-ups, you can use gym equipment to help. When doing sit-ups, you must pay attention to the essence of this movement and do not let your back completely leave the ground. In the gym, we can use treadmills, which can also effectively warm up our bodies.

Wednesday: Squat + Butterfly Machine Chest Clamp

On Wednesday, you can adjust your diet to steamed eggs and two potatoes for breakfast, steak and pasta for lunch, and whole grains and protein powder for dinner. This is mainly because on Wednesday, the butterfly machine chest press and squats that we exercise require a lot of muscle tearing, so we should eat some protein powder to repair our muscles faster. This will allow you to grow muscles faster. In addition, in this exercise, not only the chest can be exercised, but also our legs can be effectively exercised and our hip muscle lines can be improved, making everyone's body shape more beautiful.

Friday: Plank + crunch

For breakfast, you can choose whole wheat bread with yogurt, for lunch, choose rice, chicken breast and broccoli, and for dinner, choose corn and purple potatoes.. Using plank support can improve everyone's core strength and has a very good exercise effect on the muscles of our arms and back. When doing these exercises, the muscles of the legs will also be stimulated to a certain extent. In addition, abdominal crunches have always been an exercise that can help everyone exercise their abdomen well. If you do it in the gym, you only need to prepare a yoga mat, and it is very effective if you can complete more than 50 exercises every day.

The plan you make is not too full, because you need to take a few days of rest every week for several days of fitness, and you must also leave time to make adjustments, so that you can repair your muscles more effectively.

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