Monday: chest, three heads, abdominal muscles
Tuesday: rest
Wednesday: Back, head and abdominal muscles.
Thursday: rest
Friday: Legs, shoulders, abdominal muscles
Saturday and Sunday: Choose one day, do light shoulder exercise, or run or swim with aerobic exercise.
Beginners exercise like this, because the abdominal muscles are hard-working muscles, they can recover again after a day's rest, while others can rest for a week because they are afraid of the novice's excessive exercise, and the time or times can be increased every week compared with the last breakthrough.
For beginners, the most important thing is how to exercise their fitness plan. As long as you have a fitness plan, then all the next time, energy and thoughts will be spent in the grid inside the plan, so you can exercise with peace of mind. So how do you make your own exercise plan? In fact, it is very simple. Through the following points, you can make your own fitness plan form.
Number one: Who am I? Height, weight, blood pressure, heart rate, body fat rate, work and rest time, when you are free and when you can't come. Make the above into a table to understand your physical condition from all aspects.
The second point: my goal. Different people come to the gym in different ways. Some people want to strengthen their cardiopulmonary function, some want to have a better figure, some want to lose weight, some want to increase their strength, resilience, endurance and explosiveness, and some even just want to take pictures, meet people who like fitness or recruit employees they want (because fitness people have a higher degree of self-discipline and are healthier).
The third point: how to practice and what to pay attention to. If you want to gain muscle, pay attention to the recovery period of muscle is two to three days, and it will be shortened if you continue to exercise your muscles to adapt. However, it must be remembered that when the muscles are not fully recovered, it is not effective to continue to exercise the muscles, and even the opposite will happen.