When male novices make fitness plans, most of them will choose some that are more difficult, because men are stronger in strength, and most boys have better sports foundations. However, most novices still have to make a plan when it comes to fitness. Otherwise, the effect of exercise will not be particularly good, and it is easy to disrupt the plan due to other reasons. Then let’s take a look at the novice men’s fitness plan. If you are also interested, keep reading!
Monday: Plank + Glute Bridge
When training on Monday, we can choose oatmeal and yogurt for breakfast, skim pasta and broccoli for lunch, and whole grains and some millet porridge for dinner. Next, let’s talk about exercise. Plank support and glute bar exercise themselves are of high intensity, not particularly intense, but training requires everyone to persist for a long time, so it is a test of everyone’s endurance and very challenging for everyone. It is also very challenging for novices. Said it was very suitable. Plank support can improve everyone's core muscles and improve everyone's athletic ability, which is very helpful for other subsequent exercises in fitness. Well, brick bridge exercise can exercise our hips and chest, and also train everyone's muscles. Both of these exercises require 3 to 5 groups per day, and the time is to reach exhaustion.
Wednesday: Squats + push-ups
On Wednesday, when we choose our diet, we can choose to have milk and boiled eggs for breakfast, with some skim bread as appropriate. Then you can choose rice and chicken breast with fruit salad for lunch, and whole grains and noodles for dinner. Squats and push-ups are very common exercises, but the intensity of these two exercises is slightly higher, so they are trained on Wednesday after training on Monday. Squats and push-ups are basically two exercises that test everyone's endurance. When doing squats, there is no requirement for quantity. Everyone can do it as hard as they can. For push-ups, you can do three groups a day, each group Do about 30 reps, and you can increase or decrease the number according to your level of exercise.
Friday: Pull-ups + silent squats
We also do the same exercise on Friday. In terms of diet, we can choose to eat steamed eggs for breakfast with some nuts. We can eat beef and rice for lunch. We can also eat some potatoes and bean sprouts to increase nutrition. In Guangchang, we can choose to eat purple sweet potatoes with it. Corn can have a strong feeling of satiety. When doing exercise, we choose pull-ups and body upwards, which can improve our overall body coordination. And another exercise we have to do is silent squats. This exercise can improve everyone's muscle strength, and Let everyone's legs and buttocks be exercised. Basically, during exercise, insist on three groups a day, each group for about 30 seconds.
From the article, we can see that it is not necessary for novices to exercise every day when exercising. They need to leave some time for the muscles to repair, so it is best to exercise every other day.
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