Fitness does not rely on exercise in a day or two. If you want to have a perfect figure, we must persist for a long time and continue to deepen exercise. Just like there are 7 days in a week, if you want to have a perfect body, you must not spend three days fishing and two days surfing the Internet. Let’s take a look at the weekly schedule of the muscle-building fitness plan.
1. Exercise chest muscles and triceps
Be sure to choose at least one day to train your chest and triceps. Actions for training chest muscles include flat barbell bench press, incline barbell bench press, parallel bar arm extensions (wide grip for the lower pectoral muscles), plank support, dumbbell flyes and gantry chest clamps, etc. These movements are all very good for training chest muscles. The effect.
2. Training legs and shoulders (deltoid muscles)
Choose a day to train your legs. The main leg training movements include squats, lunges, reverse kicks, leg extensions, wall squats, bench press curls, etc. These movements are very beneficial to leg training or shoulder training.
3. Back and biceps training
Back training and biceps training can be done on the same day. Back training exercises include: overhand and wide-grip pull-ups, flat dumbbell raises, narrow-grip underhand pull-ups, barbell rows, dumbbell rows, or seated cable rows.
4. How to arrange a fitness plan?
After seven days of the week, friends who want to develop a perfect figure should spend four or more days doing fitness exercises. Because the human body's muscle structure is complex, it is not easy to train the whole body, especially. Generally speaking, spend two days working on your chest and triceps, two days on your back and biceps, and one day on your legs and shoulders. In this way, you should exercise five days a week and rest for the other two days, but at the same time, you should pay attention to controlling your diet. This can combine work and rest to achieve better results.
For us, fitness is very good for our body and figure, but we must also pay attention to it. We must stick to it. It is best to allocate the plan to every day, so that the probability of success in fitness can be higher. big.