The novice has got a fitness card, and now he wants to have a good figure. However, in the face of a wide variety of fitness equipment, people of all shapes are practicing various movements. A hard-working novice doesn't know what to practice and how to practice.

Many people will ask the coach in the gym, but it seems that they just want to recommend various personal trainers or nourishing drinks from businesses. Or the coaching course is busy, and their time doesn't match yours. Some people will go to various punching apps to read the above information, and then practice one by one. Tireless, I plunged into the dream of having unicorn arms, big pectoral muscles and eight abdominal muscles.

This is not good, it is easy to cause muscle damage, the abdominal muscles are fine, and other small muscle groups will be miserable if they don't rest. In a few days, I will blame myself. Who am I? Where am I? Why are you being abused?

In fact, fitness is three points of practice, three points of eating and four points of rest. If you want to have a good figure, you must have a comprehensive and scientific fitness plan. Considering that many beginners have no concept, today I will introduce how to start my weekly exercise. Beginners stick to this plan for a month, and they will have other ideas to improve their weekly plan and finally make themselves better and better.

However, it should be pointed out that in addition to practice, you must shut your mouth and sleep for a long time. The staple food you eat can be coarse grains instead of fine rice flour. Be sure to eat less foods with high sugar, fat, salt and calories, and eat more fruits and vegetables and foods with high protein, low sugar and low fat. Try to go to bed before 1 1 at night, get up early and go to bed early, and don't stay up late, otherwise it will be difficult for immortals to exercise.

Okay, let's get down to business. Let's take a look at the scheme recommended to novices this time.

Exercise on Monday: chest muscles and triceps brachii

It is recommended to practice chest movements and exercise three heads with supine barbell bench press, and to stretch your arms with two bars or push-ups.

This movie is bench press.

Exercise on Wednesday: Back and biceps brachii

Hard pulling, rowing and pull-ups are recommended for practicing back movements, and biceps brachii exercises are various bending movements.

It is difficult to pull the picture.

Friday exercise: shoulders and legs

Shoulder movements suggest forward lift (front triangle movement), side lift (side deltoid movement) and leaning side lift (rear deltoid movement), while legs suggest squat, heel lift and lunge.

Animation is a squat with weight.

Tuesdays, Thursdays and Saturdays Exercise: Abdominal muscles

Abdominal muscles are hard-working muscles and can be recovered quickly through exercise, so it is recommended for beginners to exercise every other day. Abdominal muscle exercises recommend abdominal rolling, flat support or sit-ups.

The moving picture is supported by a flat plate.

Just relax and rest on Sunday.