Many people believe that fitness is simply about physical strength. They think that only when you have time to sweat and move your body can you be considered fit. However, in reality, fitness also tests your intelligence. Proper diet and rest are essential, even if heavy weights are often used. These practices can improve blood circulation and enhance overall body strength. But with a well-planned routine, you can not only strengthen your body but also boost your energy and passion for life.
First, prepare some simple equipment. Dumbbells (5-10 kg), flat benches (optional sloping stools or primary trainers with flat stools), and barbells (starting from 20 kg) will be useful for your workouts.
Here’s a weekly training plan:
**Monday: Chest and Triceps Training**
- Chest training:
- Dumbbell bench press (5kg x 3 sets x 20 reps)
- Flat fly (5kg x 3 sets x 20 reps)
- Push-ups (2 sets x 12 reps)
- Triceps training:
- Dumbbell neck back arm flexion and extension (5kg x 3 sets x 20 reps)
- Dumbbell bent over arm flexion and extension (5kg x 3 sets x 20 reps)
- Horizontal arm flexion and extension (5kg x 3 sets x 15 reps)
**Tuesday: Rest**
**Wednesday: Back Muscles and Biceps Training**
- Back muscle training:
- Single hanging drop down (20kg x 3 sets x 20 reps)
- Overturned dumbbell rowing (10kg x 3 sets x 15 reps)
- Sitting position boating (20kg x 3 sets x 15 reps)
- Biceps training:
- Alternate dumbbell curl (5kg x 3 sets x 20 reps)
- Prone up and down (5kg x 3 sets x 20 reps)
- Dumbbell curling (10kg x 3 sets x 15 reps)
**Thursday: Aerobic Exercise**
- Treadmill jogging for 40 minutes at speed 8, then 8 minutes of moderate running at speed 5, followed by 2 minutes of slow running. This can be repeated in four intervals. No weightlifting is needed. You can also do aerobics or spinning.
**Friday: Shoulder Training**
- Deltoid training:
- Upright side flattening (5kg x 4 sets x 15 reps)
- Arnold recommends a single (5kg x 4 sets x 15 reps)
- Upright dumbbell rowing (5kg x 4 sets x 15 reps)
**Saturday: Rest**
**Sunday: Thigh Muscle and Calf Muscle Training**
- Thigh muscles and calf muscle training:
- Barbell squat (10kg x 4 sets x 15 reps)
- Dumbbell lunge (10kg x 4 sets x 12 reps)
- Dumbbell weight lifting (10kg x 4 sets x 30 reps)
**Diet Plan**
1. Breakfast (7–8 AM): A cup of skim milk (250ml), vegetables and fruits according to preference, whole wheat bread (2 slices), and 2 egg whites.
2. Lunch (10–11 AM): Add one banana or one apple.
3. Afternoon Snack (12–1 PM): Main food about 200g of rice or noodles, 150g of lean meat, 150g of vegetables, and the right amount of fruit.
4. Before Training (1.5 hours before): Consume protein powder (about 20g of whey protein powder, mixed with warm or cold water).
5. Post-Training (After 1 hour): 20g of whey protein powder to help repair muscle fibers.
6. Dinner (20:30–21:00): 200g of staple food, 200g of meat, 150g of vegetables, and the right amount of fruit.
**Precautions**
1. Do what you can, avoid pushing too hard, stop immediately if needed, and avoid repeated high-intensity loads. Always do pull-up exercises before and after workouts.
2. During exercise, if you feel chest tightness, difficulty breathing, weak legs, pale skin, or unable to keep up, reduce intensity, increase breathing depth, and overcome internal organ inertia.
3. Wear soft-soled shoes or sports shoes and proper sportswear while working out.
4. After finishing the workout, don’t stop suddenly. Do at least 5–10 minutes of light exercise as a cool-down.
5. Avoid drinking beer or smoking after a workout.
6. Aim for 8 hours of sleep each day, going to bed before 12:00 PM.
Silicone Glass Lid,Tempered Glass Lid With Big Hole,Oval Silicone Glass Lid,Square Silicone Glass Lid
Hebei Bozheng Glasswork Co.,Ltd , https://www.bozhengglass.com