Novices who have just started to exercise do not know their own physical condition very well. Sometimes the intensity of exercise is not enough and the effect is not very obvious. Sometimes they do not know the limit of the world and exercise too much, resulting in extremely sore muscles and being unable to function for a long time. Well done to keep up the workout. Therefore, novices should act according to their ability, proceed step by step, and not be carried away by enthusiasm or impatience. Today, let’s take a look at what is the most appropriate one-week fitness plan for beginners.

Monday: Exercise chest muscles

Novices can follow a top-down principle in the process of fitness. In order not to affect normal work and study, it is appropriate to exercise three times a week. Each time, different muscle groups are exercised and each part of the muscle is given sufficient rest time. . On Monday, we can exercise our chest muscles. We can do three sets of dumbbell bench presses, each set of ten; three sets of dumbbell flyes, also each set of ten; about fifty push-ups, depending on our physical strength, and then do ten minutes Stretch.

Wednesday: Exercise back muscles

If we want to make our bodies stronger through fitness, if we exercise the same part of the muscles every day, the muscles will not be well rested and may easily cause inflammation. So, on Wednesday, we can exercise some back muscles and do four sets of dumbbell rows, each set of ten; three sets of standing dumbbell hammer curls, each set of ten; if you can do pull-ups, you can use a wide grip , narrow grip and do twenty respectively.

Friday: Exercise lower body strength

Strength training of the lower limbs is necessary to help us better stabilize core strength. Squats are a good way to exercise. For novices, you can choose a dumbbell that suits your weight and do three sets of weight-bearing squats, each set of ten; then do dumbbell lunges, also three sets of ten; each set of ten; If you still have extra energy, you can exercise your shoulders and do some dumbbell lateral raises and front raises, three sets of ten each.

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