We all know that if a person insists on exercising, it is very beneficial to people. Some people will also make some fitness plans when they are exercising. Of course, this is also beneficial to fitness, but there are also things to pay attention to when formulating fitness plans. So, what about a weekly exercise plan for men? Let’s take a look at the calisthenics plan.
Monday and Friday: Squats + push-ups
Breakfast: whole wheat bread + milk, lunch: chicken breast + rice + vegetables, dinner: yogurt + fruit + noodles. Arrange for squats and push-ups on Monday and Friday, mainly to effectively exercise our leg muscles, as well as our buttocks, arms, and back muscles. Squats are mainly to exercise our leg muscles and buttock muscles. We can complete 50 of them at a time, and we can perform 3 sets of movements in one workout. Push-ups exercise the back and arm muscles. We also completed 50 push-ups at one time, and completed 3 groups in one workout. We can combine push-ups and squats together.
Tuesday and Thursday: Plank + Glute Bridge
Breakfast: eggs + fruit, lunch: steak + vegetables, dinner: purple sweet potato + corn + yogurt. The plank action can effectively exercise our core muscles. It is a very powerful action, especially for our leg muscles and abdominal muscles. Then we can complete the action for at least 30 seconds at a time and can do it a day. 3~5 sets of movements. The glute bridge movement can exercise our hip muscles, chest and leg muscles. The movement is not very difficult, but the effect is obvious, and it is not easy to persist. Hold on for 40 seconds at a time and complete 3 sets of movements a day.
Wednesday and Saturday: pull-ups + silent squats
Breakfast: steamed eggs + vegetables, lunch: chicken breast + noodles, dinner: whole wheat bread + purple sweet potato + fruit. Pull-ups mainly exercise our arm muscles, latissimus dorsi and other muscles. The movement is slightly more difficult, but the exercise effect is also very good. 15 postures are required at one time, conduct 2 groups a day. Silent squats mainly exercise our feet and our waist muscles. The duration of a single squat is more than 30 seconds. It can be effectively practiced and can be performed in 3 groups a day. In this way, our whole body can be exercised during the week, and we can choose to take a day off on Sunday to relieve stress.
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