If a person exercises regularly, it is very helpful to the body. Some people will also make some fitness plans when they exercise. Of course, making fitness plans is also beneficial to fitness, but there are also things to pay attention to when making fitness plans. So, what about a calisthenics schedule? Let’s take a look at the calisthenics plan.

Monday: Sit-ups

Sit-ups can effectively exercise our abdominal muscles. We can choose a day to do the exercise. When completing this action, we must ensure that the abdomen is in a tightened state, so that the exercise effect is more obvious. Complete 30 sets each time. You can do 5 sets at a time.

Tuesday: Squat

Squats mainly exercise our leg muscles, which is the squatting movement we usually know. Although the movement is simple, the exercise effect is obvious. This movement can also play a role in raising the buttocks. Each time you complete the movement, you need to perform three Groups, each group completes 30 movements.

Wednesday: Glute Bridge

The glute bridge mainly exercises our legs, buttocks and waist muscles. This action is relatively comprehensive, and the action is not difficult. We only need a yoga mat to complete it. Each action needs to be sustained for more than 30 seconds, and our body keeps the shape of the hip bridge unchanged on the yoga mat.

Friday: Plank

Plank support is a comprehensive training action. The exercise effect is obviously very good for our whole body strength. Regular exercise can also see our abdomen tightening, and it can effectively exercise abdominal muscles.

Saturday: Push-ups

Push-ups are an action we are familiar with. This action mainly exercises our chest, back and arm muscles. We can do it anytime and anywhere. At the beginning, the body lies on the ground with the hands in a straight state. At the beginning of the movement, we press the body as close to the ground as possible, and repeat the movement in groups of 20, and each time can be performed in 3 to 5 groups.

Zhou Tian: Quiet Squat

Silent squats require us to close to the wall to complete the action. At first, let our buttocks be close to the wall. At this time, the thighs and calves form 90 degrees, and the thighs can be perpendicular to the wall. Hold for 30 seconds each time, and you can do 3 times each time. ~5 groups.

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