How do novice gymnasiums make exercise plans?

1. The plan for the first day is to exercise the pectoral muscles and triceps brachii. We can exercise the chest muscles by dumbbells and barbells, and we can exercise the upper and lower edges of the chest muscles by adjusting the angle of the seat when pushing. The exercise of triceps brachii can be done with dumbbells or instruments.

2. The plan for the next day is to shoulder and back muscles and biceps brachii. The following figure 1 and figure 2 are common exercises to exercise shoulder and back muscles. Figure 3 Figure 4 is a common method of biceps brachii exercise. No matter which part of the muscles you exercise, you should choose the weight of the equipment to be smaller at first, and then find the force point when the action training is standardized and then increase the weight.

The plan for the third day is the strength of leg muscles, wrists and forearms. Leg strength training can be done by barbells or equipment. Figure 1 and Figure 2 are more traditional methods. Forearm and wrist exercises can be performed by the method shown in Figure 3. Some friends may ask why abdominal muscle training didn't mention it, because abdominal muscles can be practiced every day. In addition, some aerobic exercise should be combined every day, such as jogging on the treadmill.

4. Making plans according to your fitness goals will vary from person to person. If you go to the gym to lose weight, you can take 40 minutes to run on the treadmill after completing the regular training, or take part in the spinning class organized by the gym, which has obvious weight loss effect.

5. If your fitness is to eliminate the "swimming ring" and develop the "vest line", you can appropriately increase the exercise of abdominal muscles. Of course, don't overdo it. I believe many people have this experience. If you practice abdominal muscles too hard, it will hurt the next day and you can't practice at all.

Extended data:

Body-building exercises can adopt all kinds of unarmed exercises, such as all kinds of unarmed aerobics, rhythmic gymnastics, aerobics, all kinds of resistance movements, etc. You can also use a variety of sports equipment for various exercises, such as dumbbells, barbells, kettlebells and other weightlifting equipment, gymnastics equipment such as horizontal bars, parallel bars, ropes and poles, strength training equipment such as spring tensioners, pulley tensioners and rubber bands, and various special comprehensive strength training racks, as well as aerobic training equipment such as power bicycles, stair treadmills, flat treadmills and rowing machines.

In order to keep fit, special training methods are needed. For example, when using barbells and other weightlifting equipment to do various movements, there are special requirements and arrangements in terms of equipment weight, action mode, number and frequency of arranged groups, action speed and so on.