Now more and more people are joining the ranks of fitness, because fitness can not only make everyone look better in shape, but also make everyone's body healthier. When beginners first come into contact with the fitness industry, they definitely don’t know where to start. So let’s take a look at how to make a junior fitness plan, right?

Monday: Buttocks and legs

If you want to train your buttocks and legs, you can use wide squats. This action can actually help you exercise your buttocks very well. Do four groups each time and hold each group for about 15 reps. This is more effective. of. And if you feel that the difficulty is not particularly high, you can keep your knees relatively low during the exercise. During the movement, everyone should pay attention to the buttocks pointing backwards, as if there is a stool behind them, but the upper body should still be relatively straight, especially the waist. Another action is the backward lunge squat. You can do 4 groups of this action every day, 10 on each leg. What needs to be noted is that the upper body must also remain stationary.

Wednesday: Chest and arm triceps

If you want to exercise the triceps muscles of the chest and arms, you can use dumbbell bench press and dumbbell fly. You can do four groups of dumbbell bench press and dumbbell fly every day, each group of 15 to 20. You can do it according to the For your own body, determine the number. There is another action that can be done, which is Global Pinyin. This is done from both sides of the body, not from the top. It is also the same as above. You can do four groups every day, each group is about 15 reps.

Friday: Back and biceps

On Friday, you can train your back and biceps of your arms. Actions that can be done include bent over rowing. This action is also the same as above. Do four groups every day, each group is about 15. However, this action has more action essentials. You must pay attention to your own posture during the process. The waist should be suspended, and the arms should be kept raised at the hips. The elbows should also be close to the sides of the body, and should not move away from the sides of the body. Another action is the arch bridge, everyThere are also four groups of 4 each day, with 15 in each group. However, when doing this action, be careful not to keep your calves perpendicular to the ground.

It can be seen that not every day in the article is fully arranged, which means that no matter what you do, you need to combine work and rest. You should also relax appropriately on weekends. You don’t need to exercise every day to have good health. Good results.