Many people may like fitness very much, but they are usually busy with work and may not have much energy or time to go to the gym or spare much time at home. In fact, there is no need to worry about this, because even if the purpose is to gain muscle, you still need to The effect will be better if you take proper rest, so it is enough to practice three times a week. Below I recommend a fitness plan for you. I hope you can exercise according to your actual situation and have an enviable good figure.

Stretching exercises

In fact, for a week, everyone is busy going to work on Monday. After a busy day, everyone will definitely be very tired. Even after get off work, they just want to have a good rest, so it is not suitable to arrange exercises that are too intense to increase everyone's fatigue. So on Monday, you can do some stretching exercises appropriately. You can do some simple yoga movements at home, or go to the gym to swing the battle rope and do some skills and flexibility exercises to relax your muscles and ligaments. Anxiety for intense exercise.

Anaerobic exercise

If you still don’t feel tired after exercising on Monday, you can start anaerobic exercise on Tuesday. If you feel tired, you can take a day off on Tuesday and start again on Wednesday. For anaerobic exercise, you can do dumbbell and barbell training. The intensity can be appropriately higher, and for the lower limbs, you can also do some activities such as squats to stimulate the muscles and increase muscle circumference. Of course, everything is within the acceptable range of the body, and then rest on Wednesday. If you start again on Wednesday, then rest on Thursday. You must rest for a day after doing anaerobic exercise. If you don’t rest, it will affect the recovery of muscles and the effect will not be good. very good.

Aerobic exercise

Aerobic exercise is generally arranged on Wednesday or Friday, because this is the end of the week. You can increase the exercise time appropriately. If conditions permit, you can jog or stretch outdoors. If you can go to the gym, you can ride a shared bicycle or run in the gym. After the exercise is completed, you can also go swimming, which is also very effective in losing weight.

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