Arrange 3-5 days of strength training every week, rest for 2 days, and train a part every day. Then insert 2-3 aerobics. It is basically reasonable.
Fitness is a process of constant confrontation with the body, which stimulates the body through training to achieve the purpose of increasing muscles, while the body will repair itself and enhance its strength through stimulation.
Therefore, our training plan must be constantly improved to keep up with the pace of physical progress, otherwise, the body will adapt to the current training intensity, unable to achieve effective stimulation and unable to continuously grow muscles.
Free-hand exercise program
1, one-month plan
In the process of unarmed exercise, you should do 6 groups of push-ups every day, each group reaches the limit, and the interval is one minute. After doing push-ups, relax your muscles, such as clapping or shaking hands, and then do 10 sit-ups. Sit-ups should meet the standard, and you can do 10 handstands again. After doing handstands for a while, you can be a handstand push-ups. Although this is difficult, it is really good for skin strength exercise. In addition, after finishing these exercises, you must rest for two days a week and exercise for five days to relax your muscles. If you want to lose weight, after these exercises, jog for 40 minutes and do aerobic exercise for 40 minutes to achieve the effect of losing weight.
2. Preventive measures
When doing unarmed exercise, you should follow your physical condition. If you want to lose fat in your chest and abdomen, you only need to develop your chest muscles and abdominal muscles. Of course, you can also exercise your arms to make their lines more obvious and your shoulders wider. When you do these exercises, you must coordinate and do what you can. Before doing unarmed exercise, you should do a detailed physical examination to know which part of your body is wrong, so you should protect yourself when doing exercise.
Although unarmed exercise is very simple, many fitness friends always don't know what to practice every time when they first start exercising. How to arrange each training session? Such friends should exercise their muscles systematically, find a professional to give guidance, and then exercise at home by themselves. Bare-handed exercise needs persistence to achieve results.