Weekly fitness plan for the gym

★ Posted on 12-17,2024

Fitness is particularly advocated by young people nowadays. Fitness not only has great benefits for the body, but also gives everyone an opportunity to release themselves after a day of work. It is necessary to release stress. However, if you plan to go to the gym for fitness, it is best to make a plan. Then let’s take a look at the gym’s one-week fitness plan! If you are interested, please continue to learn more!

Gym Fitness

Monday: Abs + Chest

Breakfast: Whole wheat bread + yogurt + banana

Lunch: broccoli + steak + pasta

Dinner: purple sweet potato + noodles

First of all, in the fitness plan, the first things to be exercised are the abdominal muscles and chest muscles. The methods of exercising these two parts can be more diversified. You can also use dumbbell bench press or use barbell to complete, but if you are just starting For fitness, it’s best to choose dumbbells. If dumbbell flat flyes can be added to the exercise process, better results can be achieved. It can be seen that dumbbells are indispensable for fitness in the gym, and most of them use these for fitness. Sets of eight reps, resting for half a minute to a minute in between. Finally, if there is a gantry to exercise your abdominal muscles, it will take about 15 minutes.

Wednesday: Abs + Latissimus Dorsi

Breakfast: milk + oatmeal + bread

Lunch: rice + vegetables + chicken breast

Dinner: noodles + vegetable salad

After exercising, the abdominal muscles must begin to be exercised. They are usually exercised together with the abdominal muscles. If you want to exercise the latissimus dorsi, you can use bodyweight pull-ups and seated high pull-downs. These two movements can Help everyone expand the latissimus dorsi, And to make everyone's back wider, if you want to increase the thickness of your back, you can also use rowing movements. The more famous rowing movements are barbell bent over rowing and dumbbell single-arm rowing. These two exercises use Dumbbells and barbells, so inThe sports effects are very impressive. In terms of the number of exercises, you can basically do 6 to 8 times at a time. If you are in good physical condition, you can do about ten times. You can do five groups a day, with half a minute between each group.

Friday: Aerobics + leg training

Breakfast: oats + steamed eggs

Lunch: half a bowl of rice + black pepper steak + broccoli

Dinner: Boiled fish + noodles

Aerobic exercise is very helpful in improving the overall physical fitness, and can also exercise the legs. For example, running in aerobic exercise is very effective for exercising the legs. In addition, squats can also exercise the legs. best action. However, one characteristic of aerobic exercise is that it must start burning fat after half an hour, so when doing aerobic exercise, try not to do it for less than half an hour. Aerobic exercise consumes a lot of calories, and it can also Let the muscles nourish, so you must increase your protein supplement. Fish and steamed egg cups will contain protein. If you want to absorb more protein, you can eat more eggs, but you must take out the egg yolks.

Through the above fitness plan, I believe everyone can gain a perfect figure in the gym, but it also needs everyone to follow and persist to achieve results!

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