Seek a comprehensive fitness schedule

If you're a newbie, use the Beginner plan.

Beginner Program: Monday, Thursday, Training.

On Monday, workouts : pecs, abs, leg muscle groups.

Corresponding movements: push-ups, sit-ups with legs bent, squats with zero weights.

Thursday, exercises: back muscles, shoulders, flexibility training.

Corresponding movements: pull-ups, alternate dumbbells before flat raises, leg press lower waist stretch muscles and bones.

The advantage is that it is very suitable for beginner exercisers, and the long cultivation time allows you to calmly face the fatigue of training, which is the biggest obstacle for beginners. You don't have to worry about nutritional supplementation and matching, avoid complicated nutrition calculations and recipe plans, and don't worry about serious conflicts with working hours.

Reminder, this plan has little impact on life, and it is easy to stick to it, but the effect is also average, just as a preliminary training for the promotion of the second part of the plan, it is expected to take half a year to a year to promote a three-day-a-week workout plan, and without this plan, the average novice will face the endless pain traps and fatigue thresholds in the gym. Without the guidance of a fitness expert, novices will face countless pitfalls, each of which results in training interruptions or inability to advance to the next level of training.

Including the actions I listed, I can say a lot of precautions at will, and these precautions are not explicitly stated in the knowledge on the Internet, or in other words, there are special key points, but without the guidance of predecessors, novices are basically impossible to know those points, or can only know one-sided. You know, one-sided knowledge is more harmful than ignorance.

In the film and television, don't people who practice martial arts need a cheats book and a master? Modern fitness is similar to this, just know the plan and action, without the guidance of predecessors, you have to climb over one pit after another, find a master in the gym to take you, not necessarily a coach, but must be a master.

Then practice weightlifting equipment such as dumbbells, barbells, kettlebells, gymnastics equipment such as horizontal bars, parallel bars, ropes, and poles, as well as strength training equipment such as spring tensioners, pulley tensioners, elastic bands and various special comprehensive strength training racks, as well as aerobic training equipment such as power bicycles, step machines, flat running machines, rowing machines, etc. These will build abs and will be very fast.

I have a workout plan of my own, you can see if it works.

Run for 3-5 minutes before training to warm up at a speed of 7-8

Upper body training program.

1. Dumbbell jerk: 6kg, 8-12 in a group, a total of four groups.

2. Bench press: 8-10 in a group, a total of four groups.

3. Pull-down: 60kg, 6-8 in a group, a total of four groups.

4. Barbell jerk: 10kg, 8-10 in a group, a total of four groups.

5. Neck press: 10kg, 6-8 in a group, a total of four groups.

6. Bird machine: 12kg on one side, 8-10 in a group, a total of four groups.

7. Shrug: 12kg, 10-12 in a group, a total of four groups.

8. Snatch: 10kg, 8-10 in a group, a total of four groups.

Abdominal training program.

1. Sit-ups: 15 straight legs and 15 flexed legs.

2. Lateral sleep: 15.

3. Pressing forward bending: 20.

Fourth, the back pressure: 20.

Shoulder deltoid training.

1. Dumbbell alternate front raise: 3 sets of 8-12 times.

2. Dumbbell side lift: 2 sets of times.

3. Leaning over the bird: 3 sets of 8-12 times.

4. Upright rowing: 3 sets of 8-12 reps.