Physical training plan teaches you how to train

Physical training is a process that requires us to persist in completing, but it is staged. We cannot be exposed to very difficult movements from the beginning, otherwise the body will not be easy to adapt. Therefore, when we exercise, we need to have a gradual process. So let’s take a look at the physical training plan.

　　First week: Aerobic exercise

　　First week we can start with simple aerobic exercise, which can allow our body to adapt to exercise better and prepare for physical training. At the beginning, we can choose to start with a simple jogging. , each time we exercise for more than 30 minutes, the speed does not need to be too fast. We can start jogging at 8km/hour. After we persist for more than half an hour, we will find that the fat in our body begins to burn, which can effectively achieve the effect of fat burning and losing weight.

　　The second week: Strength training

　　From the second week we can perform some difficult strength training, but the movements do not need to be too difficult. For example, we can arrange different movements every day from Monday to Sunday, and choose squats on Monday and high lifts on Tuesday. Leg exercise, Wednesday plank support, Thursday sit-ups, Friday push-ups, Saturday curls, and round hip bridge exercise. Of course, we can add some other movements to achieve better exercise results when exercising.

　　The third week: Equipment physical fitness training

　　From the third week, we can conduct equipment physical fitness training with a higher difficulty coefficient. We can start with a simple and basic weight-bearing squat, sitting chest pushing exercise, supine dumbbell bench press, dumbbell bird, weight-bearing hip bridge, goat stand up and other difficult movements The degree coefficients are both moderate and the safety coefficient is relatively high. They are suitable for us to exercise when we first come into contact with equipment exercise.

　The above is the physical training plan formulated for everyone. The reason why physical training is called physical training is because we need to consume more physical fitness during the exercise, so when we first start exercising, our body may not be able to bear it, so we need a process of slowly improving.

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