How do you plan your daily fitness routine?

There are gyms in cities big and small, and there are many people who specialize in fitness coaches. Today, many people like to exercise. The benefits of fitness are indeed varied. In addition to shaping a good body shape, you can also make friends during the fitness process, adjust your condition, and make yourself better and better. You must plan your fitness in advance. The following is a day's fitness schedule.

Daily fitness plan:

1. Aerobic training plan: cardiopulmonary function training running

2 times a week, 20-30 minutes each time, 3-5 km

2. Strength training plan: (the intensity depends on your own situation)

1. Warm up with skipping rope for 10 minutes

2. Stretch

3. Dumbbell exercises 7 times a week

4. (Times) refers to the number that can barely be completed! (Choose weight according to the number of times)

Day 1: Leg training day (high-intensity leg training is beneficial to hormone secretion)

Dumbbell squat 10-15RM (times) x 3 sets

Dumbbell straight leg deadlift 10-15RM

Dumbbell Scissors 10-15RM

Day 2 chest training

Dumbbell chest press 10-12RM (times) x3

Dumbbell chest wide 10-12RM

Dumbbell Fly 10-12RM

Day 3 Back Training

Dumbbell single-arm rowing: 8-12RM (times) x3

Dumbbell curled leg deadlift: 8-10RM

Dumbbell bent-over row: 8-12RM

Day 4: Shoulder Training Day

Seated dumbbell press 10-12RM (times) x3

Standing dumbbell lateral raise 10-12RM

Upright dumbbell rowing 10-12RM

Day 5: 2-head training day

Seated dumbbell alternating curl 8-12RM (times) x3

Dumbbell Hammer Curl 8-12RM

External rotation dumbbell curl 8-12RM

Day 6: 3-head training day

Single-arm dumbbell flexion and extension behind the neck 8-12RM (times) x3

Dumbbell bent-over arm extension 8-12RM

Close grip push-ups 10-15RM

Day 7: Abdominal training day

Sit-ups 15-20RM (times) x3

Supine Leg Raise 15-20RM

Twist-up sit-ups 12-15RM

12-15RM for both ends

"RM" is the abbreviation of "repetitionmaximum" in English, and its Chinese translation is "maximum repetition value". For example, "6-12RM" means "the weight that can be repeated 6 to 12 times at most."

Then I will share with you the specific movements that I practice in the gym every day. As for the aerobic exercise arranged in the plan, this article will not describe it in detail. Generally, you can use treadmills, elliptical trainers, power bikes, mountain climbing machines, stair machines and other fitness equipment that should be available in the gym for exercise. Each aerobic exercise should last at least 30 minutes, and needs to be controlled at around 75% of the practitioner's own intensity and be continuous and uninterrupted.

Action 1: Flat barbell bench press sets/reps: 4*12-15RM

Action 2: Seated chest press set number/repeats: 3*15-20RM

Action 3: Flat dumbbell bench press sets/repeats: 4 sets * 12-15RM

Action 4: T-bar high pull-down sets/repeats: 4 sets * 12-15RM

Action 5: Seated machine rowing sets/repeats: 4 sets * 15-20RM

Action 1: Seated dumbbell shoulder press sets/reps: 4*12-15RM

Action 2: Upright dumbbell lateral raise Number of sets/repeats: 4*15-20RM

Action 3: Upright barbell curls Number of sets/reps: 4*12-15RM

Action 4: Supine barbell arm extension sets/reps: 4*15-20RM

Action 1: Barbell squat sets/reps: 4*12-15RM

Action 2: Seated leg extension sets/reps: 4*12-15RM

Action 3: Seated leg press sets/reps: 4*12-15RM

Action 4: Weighted dumbbell lunge number of sets/repeats: 3*12-15RM

1. This gym fitness plan is more suitable for friends who have just started to go to the gym to exercise. You can use this plan to train for 2 months, and then change the training plan or practice movements according to your own training level. 2. After each strength training, it is recommended that the practitioner add about 10 minutes of abdominal muscle training. The exercises can be sit-ups, seated leg raises, supine leg raises, plank support, etc. 3. Plans are dead, people are alive. During the training process, practitioners should choose and adjust daily training content according to their own situation. 4. I hope this gym fitness plan is helpful to you, and we can communicate and discuss fitness issues with each other.