There are a lot of things to pay attention to in how to practice fitness, and some people still know it. When doing fitness, we have to pay attention to these fitness things, and doing so can make it easier for us to achieve our goals. I believe that the fitness plan for boys novices Many people don't know. So, what is the weekly fitness plan for boys as a novice? Let’s find out together below.
Morning: Glute bridge + evening plank
If a novice wants to exercise, he must exercise in the morning and evening and eat a reasonable diet. For breakfast, he can choose to eat whole wheat bread with a handful of nuts and milk. For lunch, he can choose chicken breast with non-fat pasta and yogurt. For dinner, he can choose a snack. Bowl of noodles. When doing the glute bridge action, your buttocks and abdomen will be exercised, and when you do this action, you must persist for more than 30 seconds. About three groups a day are enough. In addition, the plank support should be held for as long as possible until everyone is exhausted. Three groups should be maintained every day. This combination can exercise the muscles of the buttocks, abdomen and thighs, which is formulated for thin people. of.
Noon: Lunge stretching + squats at night
This action can exercise everyone's leg muscles, and although this exercise is very effective, the exercise intensity is not particularly high. It is very suitable for thin people to improve their leg shape, especially to add weight to their legs. Some muscle will keep the legs from looking too thin, but it must also be paired with a reasonable diet. For breakfast, choose a steamed egg and a brown sugar bun, for lunch, choose a bowl of rice with pork and vegetables, and for dinner You can choose the noodles you want to eat at any time. Thin people also need to consume appropriate amounts of sugar and protein during exercise, so they also need to pay attention to their diet. Doing squats at night can help everyone exercise their legs and buttocks. After the leg exercise, stretching can also clear up the parts of the body, make our body healthier, and better absorb the nutrients we eat.
Evening: running + evening crunch
Jogging is a well-known aerobic exercise. If you can jog in the morning and combine it with a morningEat steamed eggs, milk and oats for dinner, steak and broccoli for lunch, and corn and vegetable salad for dinner. This way you have enough nutrition for the day and can improve your body's immunity during exercise. The abdominal curling exercise at night can exercise your abdomen and back, so that you can gain muscle in all aspects and improve the problem of being too thin. Abdominal curling exercise, do three groups a day, each group does 30 About one will be enough.
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