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○ What does a complete fitness training contain and how to make a training plan? I believe this is what many fitness enthusiasts and new coaches who have just stepped into the fitness industry want to know.

○ I often see bloggers sharing a fitness plan (I prefer to call it a template) on the Internet, and some friends follow it directly. Of course, this is no problem, but if you can make some changes to this fitness plan (template) according to your own situation to make it more suitable for your fitness goals, it will be icing on the cake.

The subject of a conversation or article.

○ A complete fitness training should not stay in the training process popular in the gym a few years ago (even now).

"The treadmill runs for 10 minutes first, and then starts to practice equipment. The treadmill runs for another 30 minutes, and it's over."

○ Can't say it's wrong, but it can be improved on the original basis. Do not evaluate, do not train, understand the needs, and then make a training plan. In the picture below, I will personally share my thoughts on making a fitness plan.

for instance

Prerequisites: Female with small base (muscle gain), with certain training experience, without any limitation of joint function, focusing on improving hip depression and hip line, and arranging a hip training plan.

Training plan:

1. Warm-up activation: foam shaft (releasing tense muscles), dynamic stretching (moving joints) and jumping box (recruiting muscles and nerves).

2. Strength training: The first action is to choose this isolated action that can increase weight, barbell hip push (develop gluteus maximus), and then choose one-legged Romanian hard pull of kettle bell (improve hip depression) and dumbbell goblet squat (raise hip line) kettle bell swing (metabolic training) according to demand.

3. Stretching relaxation: foam shaft relaxation, static stretching (cold body training, let more blood return to the heart and accelerate recovery)