Because you should just start fitness, I don't want you to believe what others say, find fitness courses online and follow them. Everyone's situation is different, physical quality is different, energy and physical time are different, and many different situations are different from person to person. It is necessary to make a reasonable and safe exercise plan for yourself. Those online courses can only be done by basic trainers. Just finished exercise, lack of strength, non-standard movements, often blindly follow.
In addition, I suggest that you don't train a muscle alone, so the final result will be that your body is out of shape, large and small, and ugly. Focusing on training large muscle groups' chest, back and back' will make your figure look better, your metabolism more active, your physical strength more and more energetic, and your energy better and better. If you only pursue a certain muscle, such as abdominal muscles or arms,
So, I'll give you some advice (train 6 days a week, take a day off, and train some muscles every day 1- 1.5 hours. Because you just started exercising, you should let your muscles have more rest time to avoid physical discomfort, exhaustion and other bad situations. You may feel muscle pain at first, so don't be afraid. As long as you don't strain your muscles, a week's rest is enough for you to recover muscle pain. The muscles have been awakened, and you can take one day out of the three-day training in about 2-3 months and train the muscles in two parts a day. After a period of exercise, you can come back and train for six days a week, and deeply stimulate your muscles one part a day to avoid continuous muscle training.
Monday, chest
Push-ups, flat bench press, upward inclined bench press, downward inclined bench press, bent arm parallel bars, flat dumbbell bench press and flying birds, etc.
Action, you can check the training action online for details. Remember that'1action, 2 speed, 3 weight' is always the first action, so you must standardize, choose some actions that you can do and are easy to do, train, don't be greedy and avoid hurting yourself. Health is the most important thing. Without healthy exercise, it is meaningless, and hurting yourself is not worth the loss.
Tuesday, come back
Take action, search the Internet for things that suit you, and do pull-ups. It doesn't matter if you can't do one at first. Try to keep pulling until you can't move, pick some devices that can adjust your weight, gradually gain weight and strength, and you will be able to do pull-ups soon.
Wednesday, shoulder
Thursday, arm
Friday, legs
Saturday, aerobic training
Rest on Sunday
Abdominal muscles should be done every day, not in quantity, but in quality. It is enough for abdominal muscle training to have a rest every 24 hours. Abdominal muscles are different from other parts of the muscle group. Remember, the standard of action is good. ) you can see the effect by sticking to March, but I hope you can stick to it for a long time.
Pure hand tour, hope to adopt.
I wish you health ~