MuscleNet Tip: This fitness program is suitable for women and fitness beginners

1 hour: Each time you exercise, the time should be controlled to 1 hour. The longer the exercise time, the better the exercise effect. Any exercise will cause damage to the joints. Super-intensity and long-term exercise will cause greater damage to your joints. .

2 contents: In other words, you need to train two parts every time you exercise. If your waist is relatively thick, you can’t just train your waist, but you must also exercise your abdomen or chest.

3 movements: Each part must be combined with more than 3 movements.

4 sets of exercises: A fitness session requires at least 4 sets of exercises.

5-meal diet: In addition to high protein and low fat being the criteria for food selection, it is also important to eat small meals frequently. In addition to the normal three-meal diet, you can add afternoon tea and late-night snacks. Of course, cucumbers should be used instead of hamburgers for late-night snacks.

6 parts: The whole body can be divided into 6 parts, and the practice focus of each part is different. For example, the chest and shoulders focus on pushing exercises; the back and trapezius muscles focus on pulling exercises; the arms (internal and external) curl and extend exercises; other exercises such as waist, legs, and abdomen can be trained under the guidance of a coach.

7-day cycle: The training cycle should be 7 days as a cycle (muscle training), take a day off every three days to let the body relax, and exercise each part twice a week.

8 reps: Each set of exercises to exercise muscles should be performed for around 8 reps.

9 weeks: A complete fitness training plan should not exceed 9 weeks. After the training is completed, it is best to rest for a week to let the body relax, and then change to another training plan, but control your diet during the rest.