The gym exercises the muscles of each part, and the scientific way to exercise is to rest for a few

I recommend not looking at other people's plans and making your own plans. Because these exercises should be planned according to your own life, diet, habits, etc. If an adult does 100 push-ups, does a child see this plan and do 100 push-ups?

So make your own plans. According to life, diet, habits, endurance. Endurance; If a person wants to be trained, he must challenge everything he can endure, rather than blindly practice.

If you exercise for a week, plus diet adjustment, 3 days is enough for the average person to recover. But that's not what my master taught me, he said"If you use it, you will live, and if you don't use it, you will return"You should understand this sentence! You should be exercising every day, you have to be adaptable, you can slowly add a little bit every day, so that you will live a more exciting and interesting life.

And you should exercise in many ways and take a moderate amount of rest. Eat in moderation.

If you look closely at their program, you will see that the intensity is high every day, so the other 6 days are helpful for muscle recovery. Otherwise, it is easy to cause muscle damage. And the daily recipe should also be carefully matched, otherwise the muscle is easy to lose.

And not every one of them is muscle-building. It also enhances body coordination and explosiveness. Otherwise, the development is unbalanced, and it is easy to have a singular number of muscles.

If you're a little less intense, you can take fewer breaks. You can combine two items into one day. For example, the arms of the calves and abdomen can be a day.

The general rule is to do it every other day, but specifically you should train each large muscle group (e.g., chest, shoulders, back, abdomen, buttocks, lower limbs) 2-3 times a week, with 48-hour intervals between the same muscle group. And it's aimed at the general population, especially those who are untrained or practicing for fun.

So, depending on how much time you can devote to exercising each day, you can work all the muscles of your body in one exercise and then the next day, but for a little longer at a time. If you don't have much time at a time, you can also divide the whole into several parts, such as practicing the lower limbs on Mondays and Thursdays, and the upper limbs on Tuesdays and Fridays, and each exercise time will be shorter. As long as each muscle group can be trained 2-3 times a week, both methods are fine, depending on your own flexible schedule!

You start with a well-equipped gym, pick a big muscle, like a pecs, and do a solid workout to see how much pain you can last for a few days, and you're basically ready to work the next day after you're completely OK.

Bench Press12 8 5RM Flying Bird 12 4RM Gantry15 3RM Butterfly Chest12 3RM For beginners, it is definitely enough.

If you train your abs, you can't rest for more than 48 hours, which means you need to train your abs at least once every two days. The rest time of the muscles in other parts depends on your level of exercise, 72 hours for heavy strength, 48 hours for moderate rest, and 24 hours for just fitness. Combined with your physical condition, if you can recover within 24 hours after exercising, then you can rest for 24 hours and exercise.