Training plan:
Monday: Chest Picture 2
Tuesday: Return to Figure 3.
Wednesday: Hips and legs Figure 4
Thursday: rest
Friday: Shoulder Figure 5
Saturday: arm figure 6
Sunday: rest
Training tips:
[1 R] It is suggested to spend more time practicing simple movements, which should be advanced.
[R] Fasting aerobic has the highest fat-reducing efficiency, and the heart rate is controlled between 120- 140 every 40 minutes.
[3 R] if you can't gain weight or lose weight, first of all, you should check whether you have done fatigue management and whether your body has recovered excessively. The weekly rest day is very important.
[4 R] It is recommended to completely control the weight selection of the instrument, which can complete the weight of 8- 12 times. The greater the weight, the better the figure, but the greater the strength.
[5 R] As a novice in strength training, I suggest you learn a small number of fitness moves first and practice what you feel is better.
[6 R] A training plan can only be effective after at least 8 weeks of practice. Frequent adjustment of training movements is not recommended.
[7 R] Practice to three points, eat to seven points, sleep soundly, and it is very important to get enough sleep for 8 hours.