Fitness is something that can make everyone happy physically and mentally. If you exercise regularly, you will have a very good figure. The direct consequence of a good figure is that your temperament and demeanor will be improved, and you will have a higher level of self-confidence. Heart, in this case, the whole person will be more cheerful. Many people choose to exercise in their spare time, so do you know what the collector's version of the weekly fitness plan is? Let’s take a look together!

Monday: Plank + Glute Bridge

At the beginning of the week, you can do plank support and glute bridge training to exercise muscles. It can also improve our core muscles and improve everyone's stability and endurance. Generally speaking, these two exercises not only have such effects, but can also exercise our buttocks and chest. In terms of exercise intensity, both groups of exercises are more suitable for doing 3 to 5 groups a day, due to time constraints. Not really, but it is most appropriate for us to do it until we are exhausted. For breakfast, you can choose milk and oatmeal for lunch, you can choose skim pasta, broccoli, and fresh fruit. For dinner, you can choose light foods such as whole grains or porridge.

Wednesday: Squats + push-ups

Squats and push-ups, these two sports can exercise the strength of our legs, buttocks, chest and arms during exercise. Generally speaking, when these two sports are combined, there will be some big comparisons in intensity. It is suitable for us to exercise on Wednesday and allow enough time for muscle repair. Among these two sports, Shandong does not require quantity. We just need to do some more suitable quantities every day. Push-ups require everyone to perform three groups of exercises every day, with each group doing about 30. These can also be increased or decreased according to your own body needs. You can have steamed eggs with nuts for breakfast, beef and broccoli for lunch, and macaroni with clear soup for dinner.

Friday: Pull-ups + silent squats

Compared with the previous exercises, the intensity of the two exercises, pull-ups and static squats, will be slightly smaller, but pull-ups can improve everyone's physical fitness.The coordination of the body can improve the strength of muscles when exercising, and it can especially exercise the buttocks and legs, and long-term persistence will have unexpected effects. In terms of diet, you can choose to eat steamed eggs and some bread for breakfast, rice for lunch with nutritious vegetables such as chicken breast or potatoes, and corn for dinner, which is filling but also rich in dietary fiber and nutrients. Do these exercises for three groups at a time, each group lasting about 30 seconds.

A one-week fitness plan does not actually require exercising every day, because the body cannot tolerate continuous exercise, and time should be set aside for muscle repair.

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