Many people do not exercise for a long time. If they do not exercise, they will find that they become obese and their bodies gradually become unhealthy. In fact, exercise can help our bodies regulate, and it can also make us sleep more soundly when we have poor sleep. . Exercise and fitness is something that we all need to do when we have time. If you are a novice in fitness, it is best to make a plan so that you can carry out it more planned and make your fitness plan better . Next, let’s take a look at the weekly fitness plan for male novices!
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Day 1: Chest training
It is most suitable to do chest exercises on the first day of exercise, because this is more suitable for bench presses, incline presses, and bench flyes. These actions are relatively simple, so it is most suitable for beginners to learn. You can do about four sets of 8-12 times each.
The second day: back training
After practicing the chest, it is natural to practice the back. On the next day, everyone can do pull-ups behind the neck, standing rows and chest pull-ups. Just do four sets of these.
The third day: leg training
The legs are a very important part of a person's body. On the third day, we can do some leg exercises. Methods to exercise your legs include squats, prone leg curls and stand ups, all of which are done four times a day.
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Day 4: Triceps training
The whole body is big, so after finishing the exercise, we start to exercise our triceps brachii. At this time, we need to complete the three actions of narrow bench press, standing elbow press and prone arm extension, every day. Four groups.
Day 5: Biceps training
After training the triceps, it’s time to train the biceps. On the fifth day, we should practice the biceps. To practice the biceps, you need standing arm curls, overhand single-arm curls and curling sticks. Of these three exercises, do two sets of each at the end.
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Day 6: Shoulder training
The shoulders are a very important part of a person. Whether the shoulders look good or not can also affect the quality of the body. On the sixth day, we need to practice our shoulders. Exercises to help strengthen our shoulders include: front press, behind-the-neck press, standing fly, and prone fly. The above-mentioned exercises are done in four groups at a time.
Day Seven: Fat Loss
If you want to exercise, fat loss is also a very important step. Sit-ups, leg raises, or jogging in daily life can all reduce fat, but it is best to take more than half an hour for the effect to be effective.
I believe that all newbies will be eager to try it after reading the analysis in the article. In fact, no matter how much you talk, it is not as good as action, so if you want to get fit, take action quickly!