Training plan: warm up?
First of all, the warm-up exercise before training takes about 10 minutes to make the body sweat slightly.
Monday: chest training?
On the first day, focus on exercising chest muscles. These exercises can help you shape strong chest muscle lines. You can choose push-ups, barbell bench presses or dumbbell birds for training. Do 3-4 groups for each movement, 8- 12 times for each group. Don't forget to warm up before training to avoid injury! ?
Tuesday: back training.
The next day we will focus on exercising our back muscles. The back is an important muscle group, which is very important for maintaining a good posture and enhancing upper body strength. You can choose pull-ups, barbell rowing or one-arm dumbbell rowing to train. Similarly, do 3-4 groups for each movement, 8- 12 times for each group. Don't forget to rest and drink water to keep your body hydrated! ♂♂
Wednesday: shoulder training?
On the third day, focus on exercising shoulder muscles to make your shoulders stronger. You can try dumbbell shoulder push, leaning dumbbell side lift or barbell shoulder push. Similarly, do 3-4 groups for each movement, 8- 12 times for each group. Remember to keep the correct posture, avoid injury and adjust the training weight appropriately! ?
Thursday: Rest or jogging?
The fourth day is your day off! You can choose to relax or jog to promote blood circulation. No matter which way you choose, remember to give your body enough rest time. Rest is also a part of fitness, don't ignore it! ♀♀?
Friday: arm training?
On the fifth day, focus on exercising your arm muscles to make your arms stronger. Try barbell bending, dumbbell neck and back arm flexion and extension or push-ups. Similarly, do 3-4 groups for each movement, 8- 12 times for each group. Don't forget to control the range of movements and breathing! ?
Saturday: leg training
On the sixth day, focus on exercising leg muscles to make your legs more powerful and linear. You can try to squat, pull or lift your legs. Similarly, do 3-4 groups for each movement, 8- 12 times for each group. Remember to maintain a correct posture and a stable core! ♀♀♀
Sunday: Rest or jogging?
The seventh day is the last day of this week. You can choose to rest or jog again. Jog to relax and prepare for next week's challenge. Remember to give your body enough rest and recovery time so that your health can last longer! ♀♀?