Friday muscle training plan

It is best to carry out fitness in a purposeful and planned manner, so that we can achieve better results, and it is easier for us to persist during the exercise process, and we can also avoid the risk of injury during the exercise. Different exercises have different exercise methods. We must first know which movements are suitable and then arrange a reasonable time. Let’s take a look at the plan to improve muscle growth on Friday.

Monday: Squats

We can choose a day to perform squats. Squats are a very simple and basic movement, which is the squat movement we understand every day. The main exercise of this movement is our buttocks and leg muscles. We can often exercise to slim your legs. Thin hips. When we exercise, we usually complete 30 movements in one group, and we can perform 2 to 3 sets each time.

　　Tuesday: Sit-ups

　　Sit-ups are completed by us lying flat on the yoga mat. This action is an effective exercise for exercise the abdomen. At the beginning, we lie flat on the yoga mat. At this time, we bend our knees to exert force on the abdomen, so that our chin can touch the knee position, and then lie down. Each movement is completed in one group, and three sets can be performed each time.

　　Wednesday: Pull-up

　　This action mainly exercises the strength of our arms, chest, and back. At the beginning, we Hold the single rod with both hands so that the body can leave the ground. At this time, we exert force with both hands until our chin exceeds the horizontal bar, and then slowly relax our arms and let our bodies go down. Each movement completes 15 sets.

　　Friday: Supine dumbbell bench press

　　At the beginning we lie flat on the bench, at this time we grasp the dumbbell in front of our chest position with both hands. The movement begins to exert force with both hands upward until our arms are straightened and the dumbbell is pushed upward to the highest position. At this time, we slowly retract our arms and return to the chest position. Each movement completes 15 to 20 sets, which can be performed 2 to 3 times at a time.

　　Saturday: Bend over and dumb Ling Feiniao

　　At first, we lay down on the bench, grabbing a dumbbell with each hand on each hand, and then our hands naturally droop. The movement begins, and we exert force our hands, letting our arms open and lift up until our hands are straightened. At this time, we slowly retract our hands. Each movement is completed in one set, and we can perform 2 to 3 sets at a time.

　The above is the Friday muscle training plan for training. These movements are very suitable for our daily routine, and can have a very obvious exercise effect, and are also very helpful to our body.

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