If you want to make a sports and fitness plan, you must start from reality and make it according to your own body. However, when most people just start exercising, it is recommended to practice three times a week, basically one day. Another day off mode. This mode is most suitable for novices, and it will not cause damage to everyone's body. Then let's get up and take a look at the fitness schedule for three days a week!
Day 1: Chest and Back Super Group
For most novices, the most important thing to do when they first get into fitness exercises is their chest and back, because these two movements are actually less likely to hurt the body, and some of the exercises they should do are also relatively easy to do. Able to master. You can use the seated rowing posture to exercise your chest and back. These movements will basically not hurt the waist muscles, so you can do it with confidence. In addition to seated rowing, there is another movement that is very helpful for training the muscles of the chest and back, and that is the essentials of the barbell bench press. You can get it through certain channels of understanding, and it is not very difficult.
Day Two: Leg Superset
You must rest on the second day, but the second day we are referring to here is the second time you start exercising after resting. In fact, during the second exercise, we still have to touch on a commonplace issue, that is, the exercise of our legs, because during the leg exercise process, it can actually help everyone exercise the whole body, and the legs are also in proportion to the human body. There are very important parts in it. Everyone must be very aware of the importance of the legs, and if you can exercise the legs, you basically have to touch the quadriceps. So, in fact, the barbell squat is an action that can help everyone exercise the quadriceps. , and during the barbell squat process, the buttocks can also be lifted, which is a very good exercise. If you want to do leg exercises, standard deadlifts can actually help you.
Day Three: Three-Headed Super Group
After exercising these parts, when doing the third exercise, you can consider doing exercises for your triceps.Exercise, because these exercises can actually bring you the pleasure of congestion, and they can also quickly help you bring added value to your fitness. Standard movements, including dumbbell flyes and standing presses, can help you exercise your triceps, so you can give it a try.
From the table in the article, we can also see that there are actually plans made every day, and the exercises in these three days are basically different.
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