Novices must make a plan when they first get into fitness. If the plan is not made, it is likely that everyone will not know what to do next during exercise. When newbies first get into fitness, it is best not to exercise every day but to exercise three times a week. If they can set aside some time to rest every day, it will be more conducive to muscle recovery. Then let’s take a look at the fitness plan for beginners, let’s do some exercise three times a week!
Monday: Abs + Legs
Monday is the first day for newbies to start exercising, so at this time we’d better start with simple abdominal and leg exercises. Diet planning is also very important. You can choose oatmeal + milk for breakfast and prepare lunch. If you have a good steak + broccoli, you can have something simple for dinner, like potatoes + yogurt + lettuce. The legs and abdomen are relatively easy to exercise. They can be exercised in many sports. We can do simple abdominal jumps to exercise the buttocks and legs. Before exercising, it is best to do some warm-up exercises. In this case , after the muscles are exercised, they will be able to grow better in the future. After exercise, you should also set aside some time for muscle repair.
Wednesday: Chest muscles
The chest muscles are also important, but they are easily overlooked. When exercising, you must also match your diet. You can eat steamed eggs + nuts + yogurt for breakfast. Try to choose something that will make you feel full for lunch, such as half a bowl of rice. + broccoli + tuna, you can eat a little less for dinner, such as tomatoes + potatoes + purple sweet potatoes. For chest exercise, you can rely on push-ups that you usually do a lot. Push-ups do not require sports equipment. It is also more convenient for everyone to exercise. During exercise, the chest is shaped, and for novices, the difficulty of push-ups is acceptable, and it also has a certain exercise effect on other parts.
Friday: Arm muscles
The muscles on the arms are actually very important. If they are not exercised, they may make you lose weight.The strength of the home core is relatively low. Also on Friday, you need to exercise through the combination of food. You can have steamed eggs + a handful of nuts for breakfast. At noon, you can choose half a bowl of rice + fish + pea pods. For dinner, you can be more casual, such as brown rice porridge + vegetables. Yes, you can eat some protein powder after dinner to increase the speed of muscle growth and recovery ability. After the strength of the upper limbs is improved, it will also be of great help to other sports. For example, weights become much easier. Then we can also exercise our arm strength through pull-ups, and pull-ups can make everyone Balance ability is also improved.
Exercising three times a week is enough for novices, and we can have a good rest the next day, and at the weekend we can make a new plan for next week's exercise.
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