The most practical fitness plan for male beginners

In fitness movements, some movements can be practiced by novices, and some movements can be practiced by seniors. In the process of fitness, some newbies will formulate some fitness plans. Some people still know what the fitness plan for male novices is. So, what is the most practical fitness plan for male novices? Let’s take a look at the fitness plan!

Monday: sit and tighten the abdomen and raise the legs

This action mainly focuses on exercising the abdomen. Place a single bench on the open space at home, sit on it, lift the legs with the strength of the abdomen, and cross the legs upwards. In order to reduce excess fat on the abdomen and make the abdominal muscles strong and perfect. Lift up 15 times each time, do three sets, and you can take a short rest in the middle. But it is not easy to be too long.

　　Tuesday: Push-ups to strengthen the chest muscles

　　This action is mainly to exercise men's pectoral muscles. In the living room or dining area of ​​the home, find two single stools on the left and right, use both hands as support, and just lean over. 12 in one group, three groups should be done. Remember to tighten your abdomen and stretch your chest as much as possible when doing push-ups, so that your chest muscles are full and stylish. In addition, this action also has the effect of correcting the hunchback.

　　Wednesday: Biceps raise your hands

　　This action mainly exercises your hands. Just sit on the single stool at home. It is very simple. Use two unopened mineral water bottles as dumbbells and lift them up parallel, but remember When working, you can hold the upper arm close to the torso, and use the strength of the biceps to tighten the biceps to increase the strength of the hand. 15 sets, do three sets.

　　Thursday: Half-squat and firm legs

　　It is necessary to choose a wall at home. While holding the wall, you can slowly squat with the strength of the legs. It is best to hold a small object in your hand, such as boiling water. While squatting down, you can exercise your legs, and eliminate excess fat on the legs, making the shape of the legs look better. 15 sets, do three sets.

　　Friday: Bent over and row the back

　　This action mainly exercises the back. Not only does it increase strength, it can also reduce back fat and modify the back lines. Choose a hollow ground Stand up, hold two bottles of unopened mineral water in your hand, bend your knees slightly, collapse your waist, straighten your chest and buttocks, and use the strength of your back to lift the mineral water upwards with your hands, and at the same time, retract the shoulders in one group. 12 groups, do three groups.

Saturday: lying on the bed, holding your head with your hands, and then leaning on your waist, and then leaning on your waist to move upwards. To enhance your waist strength, 15 groups, do three groups.

Sunday: Rest

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