Post Date December, 03 2023
Everything should be done step by step, and so should fitness. People often say that you can't be fat without a bite. In the same way, it's not a day or two to become a muscular man. So, how do muscle training beginners arrange their own fitness plan? Let's study together.
Muscle Training Beginner Program
On the first day, back and back shoulder: pull up, press behind the neck, pull the barbell, pull the dumbbell with one arm, and pull the straight leg hard.
The next day, chest: push-ups, push-ups, dumbbell birds, parallel bars support arm flexion and extension.
Rest on the third day.
On the the fourth day, legs: deep squatting, sitting leg bending, dumbbell lunge squatting, prone leg bending, calf heel lifting.
On the fifth day, arms and abdomen: sit up on your back, raise your legs on your back, bend the dumbbell back, support the back of your hand, bend the barbell at both ends, and bend the dumbbell.
Rest on the sixth and seventh days.
The rest day doesn't mean that we don't do any exercise. Our plan is anaerobic training. It's better to do some aerobic exercises such as running, jumping and throwing on the rest day.
Before training, you should warm up and stretch, and use some lighter weights to stimulate the muscles. Generally, the weight can make you feel a little tense when you do 10 to 12 times. After repeated several groups, the muscles should feel bloated and hot. After training, you should also do some stretching exercises to relax your body. This will help more blood flow through the main muscle group more smoothly and help the recovery of muscles.
(Intern editor: Lin Yanjuan)
