What are the body shaping fitness plans?

Many of us like people with good figures, so we also dream of having a perfect figure. There are many ways to help us keep fit and shape our bodies. The most important thing for us is to find a method that suits us and stick to it. When it comes to body shaping and fitness, there are actually many topics to talk about. For us, we must make a good plan so that the effect will be better. So what are some body shaping fitness plans?

First Month

Week 1 and 2:

Monday, training parts: middle chest muscles, triceps.

Barbell flat bench press 2×20RM

Dumbbell Fly 2×20

Chest press 2×20

Butterfly chest press 2×20

Heavy hammer press 2×20

Dumbbell Dips 2 x 20

Wednesday, training parts: latissimus dorsi, biceps

Seated pulldown with heavy hammer 2×20

Seated Row 2×20

Standing dumbbell bent-over row 2×20

Standing barbell curl 2×20

Seated dumbbell curl 2 x 20

Friday, training parts: deltoid muscles, abdominal muscles.

Barbell Seated Press 2 x 20

Dumbbell Front Raise 2 x 20

Dumbbell Lateral Raise 2 x 20

Dumbbell Bent-Over Lateral Raise 2 x 20

Sit-ups 1×25

Goat Extension 1×25

Saturday, training area: legs.

Squat 2×20

Leg Press 2 x 20

Seated Leg Extension 2×20

Prone Leg Curl 2 x 20

Calf Raise 2 x 20

All the above movements are for "RM" weights, and the number of sets can be changed between 1 and 2 sets, depending on your actual situation. Suitable for the first two weeks of training. Generally, there will be no soreness after two weeks of training like when you first started training, but there will be soreness after each training session, and the time will be within two days after each training session. Eat 1 to 2 eggs, a 50-100 kg piece of bread, and drink 100-200 ml of milk or water 30 to 60 minutes after training. Actions that cannot be completed independently can be completed with the help of companions.

Start training 3 to 4 weeks later with 2 to 3 sets, 12 to 16RM per set.

In the second month, the training intensity increased to 3 to 4 sets, 8 to 12RM per set.

Starting from the third month, add individual movements and adjust the intensity appropriately. 8-12RM and 6-10RM can be adjusted relatively. If necessary, pyramid training can be used to stimulate the muscles to the greatest extent.

Figure is very important to each of us. Many people pay more attention to their figure, especially girls. There are many ways to help us keep fit and shape our bodies. We need to find a method that suits us, and of course this requires persistence for a long time. Everyone should remember the fitness and body shaping plan introduced by the editor.