Men always put more thought into fitness than girls, because after exercising, boys' bodies will become stronger, while most girls use weight loss to maintain their figures. This is the difference between boys and girls. gap. However, before boys exercise, they must make a plan first. It is impossible to directly exercise casually, and the effect will not be very good. Next, let’s take a look at the boys’ fitness schedule. If you are also interested, keep reading!
Monday and Friday: Squats + push-ups
Shentong and push-ups do not require any exercise equipment, but they can exercise the parts of our bodies that are easier to exercise, such as arms, back and buttocks first. When doing these exercises, your diet must also be arranged. You can eat two boiled eggs + milk for breakfast, chicken breast + fruit salad set + half a bowl of rice for lunch, and half a bowl of noodles + whole grains for dinner. Push-ups and squats are two exercises that everyone is familiar with. Basically, you can do three groups a day, with about 50 exercises completed each time. If these two movements are used in conjunction with each other, the effect will be better.
Tuesday and Thursday: Plank + Glute Bridge
Plank support is an exercise that we perform after exercising various parts of the body. This exercise can improve our core muscles as a whole, and the glute bridge action can further optimize the hips we exercise. In addition, , and can also perform certain exercises for the chest. In terms of diet, you can choose oatmeal + two slices of whole wheat bread for breakfast, steak + pasta for lunch, and vegetable salad + a stick of corn for dinner. Don't eat too much food while exercising, and try to avoid foods with high fat content. However, you can still eat more foods with protein content. These can help everyone's muscles recover quickly. The two exercises of plank support and glute bridge will have very good effects if they can be persisted for a long time. The movements are basically done in 3 to 5 groups a day and held for more than 30 seconds.
Wednesday and Saturday: pull-ups + silent squats
The pull-up exercise can strengthen the arm muscles and back muscles., and exercise the pectoralis major muscle, which is the most difficult to exercise. When doing pull-ups, this exercise and static squats, you should also eat a reasonable diet. For breakfast, you can choose yogurt + steamed eggs, for lunch, you can choose rice + broccoli + shrimp, and for dinner, you can choose purple One potato + tomato. When doing pull-ups, you basically have to perform 15 movements at a time, and two groups a day are enough. Another silent squat movement mainly exercises the legs and buttocks, so you need to do it every time during every exercise. 30 seconds, and complete three sets a day.
The above fitness options are basically from easy to complex. The movements you do at the beginning are relatively basic, and the movements you do later will be more difficult, but they are gradual.
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