How to make a simple fitness plan?

Many people nowadays want to have pectoral muscles and abdominal muscles that others envy, so many people have joined the ranks of fitness training. But how to train these pectoral muscles and abdominal muscles? Many friends have raised questions. If the training method is inappropriate, the shape of the abdominal muscles will not look good. The editor has collected some information and developed some corresponding fitness plans for this purpose and would like to share them with you. You can take a look.

1. Chest muscle bench press barbell + push-ups (not just focusing on quantity, but also on uniform speed and in place) 4 sets, 10-12 times per set, rest time for each set should not exceed 1 minute

2. If you want to make sit-ups work better for your abdominal muscles, you can try the following changes: do only 10 sit-ups per minute, and hold them for 5 seconds when your upper body is at a 45-degree angle to the ground. This will be much better than doing 60 sit-ups in 1 minute!

3. Shoulder, back, and arm pull-ups

(It will be difficult to do multiple sets of standard exercises at the beginning. The key is to persist. In the first month, increasing from 1 set to 5 sets is a big improvement). Depending on your physical condition, 4 sets, 1-5 sets. If you are in good physical condition, you can add more on this basis (action requirements: uniform speed, in place)

The rest time between each set should not exceed 1 minute

4. Leg squats 4 groups, 10-12 times per group. The rest time for each group should not exceed 1 minute.

5. Calf raises 4 sets each set to exhaustion (really can't move on to the next one) Rest time for each set should not exceed 1 minute

It is best to practice the above plans every other day (meaning practice today, rest tomorrow, and practice again the day after tomorrow...)

Of course, you must keep up with your diet, add more protein, and eat at least 2 boiled eggs 30 minutes after each exercise.

The above is the plan and some reminders made by the editor. You can refer to it. If you want to exercise to have an enviable good figure, you must be diligent and persistent, then you will be not far from success. Set aside one or half an hour every day to exercise. Over time, as long as you follow the standard movements and methods, you will be able to develop the body shape you want.