Illustration of the weekly fitness plan for beginners to practice muscles in the body

Many people choose to go to the gym to exercise after considering it for a long time. We all know the benefits of gym fitness, but when many people first started to exercise in the gym, they didn’t know how to start training and didn’t want to hire a coach. Therefore, today we will introduce a weekly fitness plan for beginners. Let’s take a look together!

　　Day 1: Chest training

　　The most suitable thing to practice chest during exercise on the first day, because this is more suitable for doing flat bench presses and upward pushing and flat lying birds. These movements are relatively simple, so when novices get started, learning is the most suitable. It takes about four groups, each set 8-12 times.

　　Day 2: Chest training

　　After practicing chest training, you will naturally practice back, and on the next day you can do pull-ups behind the neck , stand and rowing and chest lifting. These are all done in four groups.

　　Day 3: Legs training

　　Legs are very important parts of a person's body. On the third day, we can practice the legs. The methods of exercising the legs include squats, prone legs curls and tiptoes, and do four groups a day.

　　Day 4: Practice triceps

　　The whole body is big, and after practicing, we start to exercise our triceps. At this time, we need to complete narrow bench presses. The three movements of elbow down and flexion and extension of the arms are also four groups per day.

　　Five Day: Practice Biceps

　　After practicing triceps, it is time to practice biceps. On the fifth day, we should practice biceps. Practice Biceps requires standing arms, holding single arms, and swinging sticks. Do two groups for each.

　　Day Six: Practice Shoulders

　　Shoulders are a very important part of a person. The shoulders look good, and whether they can also affect the quality of the body. .On the sixth day, we need to practice shoulder exercises. The exercises that help shoulder exercise include: front neck pressing, back neck pressing, standing birds, and standing birds. The above mentioned types are done for four sets each time.

　　Day 7: Fat loss

　　If you want to exercise, fat loss is also a very important step. Sit ups, legs raised, or jogging in daily life can be reduced, but it is best to take more than half an hour to achieve the best effect.

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