We all know that although fitness is said to be persistent, it does not have to be done every day, because after we exercise, our muscles will tear. Next, we need to set aside some time for the muscles to repair, so everyone Do you know how to make a fitness plan for four workouts a week for beginners? Then let’s work out it together!
Monday: Abs + Legs
When we start exercising on Monday, we can focus on exercising the abdomen and legs. First of all, we must also plan our diet. Breakfast: oatmeal + milk, lunch: steak + broccoli, dinner: potatoes + yogurt + lettuce. If you want to exercise your legs and abdomen at the same time, the best exercise is abdominal jumps. This exercise can exercise your abdomen and legs at the same time, and the exercise effect is quite obvious. When tightening the abdomen, you need to preheat. After doing warm-up exercises, tighten the abdomen for bouncing exercises. After sufficient exercise, the chicken legs will also grow rapidly. In addition, doing this exercise regularly can also be very effective. It stimulates the abdomen and allows our abdominal muscles to grow quickly.
Wednesday: Chest muscles
The chest muscles are a part that we tend to overlook during our daily exercises. Chest exercises are also very important, whether you are a man or a woman. In terms of diet, you can have breakfast: steamed eggs + a handful of nuts, lunch: half a bowl of rice + fish + beans, and dinner: brown rice porridge + vegetables. To exercise the chest, you can actually use one of the most common exercises we usually do, which is push-ups. Push-ups can be completed without sports equipment. We can do more push-ups when we have free time at home. If the movements are standard, doing push-ups regularly can not only shape the chest, but also exercise other parts of the body.
Friday: Arm muscles
The arm muscles can test the strength of everyone's upper limbs, so you should also spend some time on the exercise of this area. First of all, we have to start with the diet, breakfast: boiled eggs + milk, lunch: macaroni + lettuce, dinner: sweet potatoes + fruit. Upper body strength enablesAfter we improve, it will be of great help in other sports. For example, after we improve our strength, lifting heavy objects will become much easier. In addition, pull-ups can effectively exercise the strength of the upper limbs. Although pull-ups are a training exercise with a certain intensity, if you exercise regularly, you can slowly increase the number.
Sunday: Legs + Buttocks
On Sunday, everyone can do leg and hip exercises. This exercise has a relatively good effect on correcting the overall shape of our lower body. Breakfast: steamed eggs + nuts + yogurt, lunch: half a bowl of rice + broccoli + tuna, dinner: tomatoes + eggs + potatoes. When it comes to exercises that can exercise the muscles of the legs and buttocks at the same time, then we have to think of squats. Shandong is a sport that can help everyone exercise and is very versatile. It has the greatest exercise effect on the quadriceps muscles of the legs. In addition, it also has a lifting effect on the buttocks. It can not only strengthen our body Quality can also be exercised seriously, resulting in two parts.
Exercising four times a week is very sufficient and can leave more time for everyone's muscles to repair.
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