A weekly schedule for bare hands fitness. Teach you how to exercise

In fitness exercise, it is divided into bare hands and equipment fitness. There are many benefits to bare hands and equipment fitness. Of course, many people will set fitness schedules. Some people still know about bare hands fitness schedules. So, what is the weekly schedule of bare hands fitness? Teach you how to exercise. Let’s take a look!

Monday and Friday: squats + push-ups

Breakfast: whole wheat bread + milk, lunch: chicken breast + rice + vegetables, dinner: yogurt + fruit + noodles. Arrange squats and push-ups on Mondays and Fridays, mainly to effectively exercise We exercise our leg muscles and our hips, arms, and back muscles. The squat movements are mainly to exercise our leg muscles and hip muscles. We can complete 50 at a time, and we can perform 3 sets of movements in one fitness. The push-up movements are to exercise the back and arm muscles in one time. We also complete 50 at a time, and we can complete 3 sets of movements in one fitness. We can combine push-up movements and squat movements to do it.

Tuesday and Thursday: plank support + hip bridge

Breakfast: eggs + fruits, lunch: steak + vegetables, dinner: purple potato + corn + yogurt. The plank support movements can Effectively exercising our core muscle group is a very powerful movement, especially for our leg muscles and abdominal muscles, we can perform at least 30 seconds at a time, and we can perform 3 to 5 sets of movements a day. The hip bridge movement can exercise our hip muscles, chest and leg muscles. The movement is not very difficult, but the effect is obvious, and it is not easy to persist. Persist in 40 seconds at a time, and you can complete 3 sets of movements a day.

Wednesday and Saturday: Pull-up + Squat

Breakfast: Steamed eggs + vegetables, lunch: Chicken breast + noodles , Dinner: Whole wheat bread + purple potato + fruit. Pull-ups mainly exercise our arm muscles, latissimus dorsi and our pectoral muscles. The movement is slightly more difficult, but the exercise effect is also very good. 15 movements are required at a time, and two sets are performed a day. The quiet squat mainly exercises our legs and hip muscles. The lasting time is more than 30 seconds at a time, which can effectively exercise and can complete 3 sets a day. In this way, our whole body can be exercised in a week, and you can choose to rest and relax every day.

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