How to make a primary family fitness plan?

Nowadays, more and more people pay more attention to fitness, but because of work reasons, they don’t have much time to go to the gym for fitness, so many people want to do some fitness activities at home, but because there is no good fitness plan, they always give up halfway. Let me introduce to you how to operate the home fitness plan!

In fact, if you want to gain weight, going to the gym is the best choice. There are equipment, coaches, and a suitable atmosphere. If you can stick to it, after three months you will really enjoy looking in the mirror and showing off your muscles. If you don't have the conditions to go to the gym, you can practice at home. Let’s talk about your at-home fitness plan.

First of all, muscle training is mainly divided into the following parts: chest, back, shoulders, arms, waist and abdomen, and legs. They should be developed evenly without neglecting any one part. Equipment you need: a bench and a pair of dumbbells (15-20 kg each, of course they should be detachable because different movements require different weights).

With dumbbells, you can do bench press and flys (chest training); upright press, lateral raises, and front raises (shoulder training); various arm curls (biceps); dumbbell curls and push-ups behind the neck (triceps); squats and weighted lunges (leg training); and dumbbell bent-over rows (lats dorsi). This way, most muscles can be exercised (although still not as good as in the gym).

As for the training plan, you can train one part of your body (chest, back, shoulders, arms, waist, abdomen, and legs) every day, with no less than 20 sets of movements for each part, 8-12 reps in each set. These 20 sets can be one or two or more movements. You can see which movements stimulate your muscles the most. People who exercise in the gym do not need to do push-ups. When exercising at home, there is a lack of equipment, so push-ups are an essential exercise.

However, push-ups put a lot of pressure on the wrist joints, so it is recommended to buy a pair of push-up stands to reduce possible injuries. As for the quantity, 4 sets, 15-30 each set, depending on your physical condition. Rest for 1 minute between sets. You don't have to worry about your wrist joints when doing dumbbell exercises. As long as you don't suddenly use particularly heavy weights, there will be no problem. Remember to warm up thoroughly before each exercise (use very small weights to do two sets of related exercises, a little more in number) to mobilize the muscles and joints.

In addition, do not gain weight by eating high-fat foods, as this is harmful to your body. While exercising, eat more high-protein foods, such as eggs, chicken breast, milk, beef, etc.

The above is some introduction to the primary family fitness plan. It should be noted that fitness should not only pay attention to the ways and methods of fitness, but more importantly, it is necessary to have patience and perseverance. Only by persisting can it be a good fitness program. If it is only 5 minutes of enthusiasm, 3 days of fishing and two days of drying the net, it will not have any fitness effect. Therefore, when implementing a fitness plan, you must be patient with yourself.