Monday: chest, three heads, abdominal muscles
Tuesday: rest
Wednesday: Back, head and abdominal muscles.
Thursday: rest
Friday: Legs, shoulders and abdominal muscles.
Saturday and Sunday: Choose a day to do light shoulder exercise, or run or swim with aerobic exercise.
Beginners exercise like this, because abdominal muscles are very hard muscles, and they can recover after a day's rest. Some people can take a week's rest because they are afraid of beginners' excessive exercise, and the time or times per week can be increased compared with the last breakthrough.
For beginners, the most important thing is how to exercise their fitness plan. As long as you have a fitness plan, then all the time, energy and thoughts will be spent in the grid in the plan, and you can keep fit. So how to make your own exercise plan? It's actually quite simple. Through the following points, you can make your own fitness plan form.
First: Who am I? Height, weight, blood pressure, heart rate, body fat rate, work and rest time, when you are free and when you can't come. Make the above table and know your physical condition from all aspects.
The second point: my goal. Different people come to the gym in different ways. Some people want to strengthen their heart and lung function, some want to have a better figure, some want to lose weight, some want to increase their strength, toughness, endurance and explosiveness, and some even just want to take pictures, meet people who like fitness or recruit employees they want (because fitness people are more self-disciplined and healthier).
The third point: how to practice and what to pay attention to. If you want to gain muscle, pay attention to the recovery period of muscle is two to three days, and it will be shortened if you continue to exercise your muscles to adapt. But it must be remembered that when the muscles are not fully recovered, it is useless to continue to exercise muscles, and even the opposite may happen.