Three points: generally, two full-body exercises a week and six rest exercises 1. Usually, chest+three heads, back+two heads, shoulders+legs are circulated twice a week for three consecutive days. Of course, you can also choose other combinations, and you need to find the most suitable one yourself.

Five differentiation: only once a week for general circulation training, five breaks and two exercises. The chest, back, shoulders, arms (two heads+three heads) and legs are allocated one day of training, and the rest two days of rest. The training sequence of the five parts can also be adjusted.

Fitness precautions

Many people just want to lose weight when they start fitness, but the effect of losing weight in the early stage of fitness is often not obvious, because it is difficult to lose fat and the body is still in the adaptation stage. After a period of time, the muscles of the body are stimulated and grow accordingly. The increase of basal metabolism will help you burn more fat continuously, and then your body circumference will be improved obviously.

The movements (such as squats, push-ups, etc.) made during fitness are generally slow when put down, at least 3 seconds, with a sense of stretching. The centripetal part (squatting, jumping, propping up) is as fast as possible.