Beginners, home fitness program, how to create a personal home fitness plan?

This is a workout with only one pair of dumbbells, and each set is about 8 to 12 exhausted.

Day 1. Chest: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Abdominal muscle. The next day.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Abdominal muscle. Day 3.

Back: 4 sets of wide and narrow pull-ups.

Dumbbell rowing 4 sets.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abdominal muscle. Rest on the fourth day.

After the other movements, train the abdominal muscles.

Abs: 4 sets from both ends.

Supine leg press 4 sets.

4 sets of sit-ups.

The rest time of each group of abdominal muscles is 20 seconds to 30 seconds, and try to do it as soon as you recover, the number of each group.

It is advisable to be tired.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and protein is the main thing you need to grow muscle. Muscle gainer protein powders are not high in fat.

The vast majority is protein. Fruits also aid in the absorption of nutrients. Usually eat more of these foods on the line, and if you can't eat, you can eat less and more often.

The efficiency of nutrient absorption is also very high just after exercise.

You can open a community activity center at home, you have the equipment, you can think of your own plan, beginners must also use their own brains, and the practice method that people say may not be suitable for you. You have to make it according to your own situation, and the Internet does not know your personal situation. Exercising with the equipment you mentioned is available online.

Grope for yourself.

1. Know yourself.

Height, weight, blood pressure, heart rate, body fat percentage, work and rest time, when you are free, when you can't. Make the above elements into a **, from all aspects of your own physical condition.

2. Determine the positioning and goal.

The first is people who start fitness, the foundation is relatively weak or obese patients, want to lose fat **, enhance the body, then the early stage is basically to adapt, not to exercise too much every week, two days or every other day to exercise, half an hour each time is appropriate, and make a light intensity exercise.

Through exercise software such as keep, you can make a personal home fitness plan, or you can ask for help from some fitness coaches on the Internet, or go to the gym to learn about it yourself, and then make a personal home reduction plan through your own physical fitness.

According to the individual's physical condition, the comprehensive quality of the scientific arrangement of the fitness plan.

People and things that don't go home to eat on their own are the same feelings. I've seen it here, we've been waiting for it for a long time.

1. Grip device.

Mainly exercises the strength of the fingers. Not only does it make the grip more stable and easier to control, but it also increases the power of the fingers. When the fingers are flexible, you can hit which point you want, and the rotation in front of the net is more secure.

2. Skillful force.

It mainly exercises wrist strength and wrist flexibility. The explosive power of the wrist is very important, it can increase the strength when hitting the ball hard, and it can make the action more concealed when hitting the ball with small movements; At the same time, the flexible wrist can make the front of the net more versatile.

There are many ways to increase wrist strength, you can use a large cola bottle of half a bottle of water for wrist strength exercises, you can also use a tennis racket to do wrist strength training with multiple swings, there are thousands of tools, you can use how convenient how to come.

3. Badminton racket.

Rotate the grip back and forth in your hand to familiarize yourself with the various grip styles and increase the speed at which you can change grips. But don't practice swinging the racket at home, because it's either the racket or the roof!!

4. Squat against the wall.

The main thing is to strengthen the muscles of the knee joint to protect the knee joint. Badminton is known as the "No. 1 Killer of the Knee", so special attention should be paid to strengthening the protection of the knee joint.

5. Squats. The main thing is to exercise the strength of the lower limbs. Badminton requires explosive power in the legs and feet, and squats can enhance both qualities, and the strength of the lower limbs also protects the joints from injury, while enhancing the stability of movement.

6. Plank.

It mainly exercises the core strength of the waist and abdomen. Everyone should know that core strength plays an important role in badminton, and core strength plays an important role in the stability and power of movements, so if you want to play a good core strength, you can't be bad. Planks can also help you train the "mermaid line" and "vest line", which is very helpful for training a good figure, and you must stick to it for a better figure.

7. Sit-ups.

It is also a practice of waist and abdominal strength. This is mainly used when you lean back and attack, and the upper body is left behind and can't go to the net, at this time, a strong waist and abdomen force is required to bring people back.

8. an elastic band.

Elastic bands are mainly used to exercise strength, and the ways of exercise are varied, and they can exercise all parts of the body, if you use them well, you can use elastic bands to replace all the above exercises.

I think in general, winter home fitness, I think you can do some yoga or have a treadmill, you can do some running, which is also very good.

Because the weather will become cold in winter, it is easy to get contaminated with moisture if it is outdoor fitness, and if there is more rain and snow in the city, it may be more ruthless for people who want to exercise outdoors in winter, so I personally recommend that there are two options, one is to carry out some training at home with a small amount of equipment, such as jumping jacks, high leg raises, squatting and jumping, etc.

To create a home gym, you need to do the following:

1.Determine the space: Choose a space that suits your gym, whether it's a living room, an indoor space, or a separate room.

2.Set a budget for filial piety: Determine the choice of equipment and equipment according to the budget. Consider buying used equipment, or leasing some equipment.

3.Choose the right equipment: Choose the right fitness equipment such as treadmills, dumbbells, supine boards, etc., according to the needs and preferences of your family members.

4.Consider safety: Make sure your home gym is safe. Choose safe, stable equipment, such as adding cushions to the floor to provide better cushioning.

5.Good lighting and ventilation: Make sure the room has a good lighting and ventilation system to provide a comfortable workout environment.

6.Increase entertainment: Adding some entertainment equipment to your home gym, such as a sound system or TV, can provide a better workout experience.

7.Increased storage space: Increase storage space to store instruments and other forging supplies.

8.Regular maintenance of equipment: Ensure the proper operation of the equipment, regularly inspect and maintain the equipment to prolong its life.

9.Create a fitness plan: Create a fitness plan and share it with family members to ensure everyone can get the most out of their home gym.

10.Increase comfort: Add some comfortable elements to your home gym, such as carpets and sound-absorbing materials, to provide a better workout experience.

11.Encourage participation: Encourage family members to participate in exercise, you can set some family fitness goals, exercise together, and encourage each other. Finally, it is important to pay attention to the choice of time when exercising at home so as not to disturb the surrounding neighbors.