Learning tips:

This fitness plan is translated from the BODYGUILDING website and is guided by coach Chris. The teaching process lasts for 12 weeks, with a total of 84 days of fitness exercise plan.
The plan is aimed at those who want to lose weight and gain muscle and is suitable for exercising in the gym. If you exercise at home, you can use http://www.jirou.com/baodian.html instead of the relevant part movements. .

< span style="color:#0000cd;">Safety reminder:

There is no 100% safe exercise in the world. We have been emphasizing that everyone should pay attention to the safety of exercise, and seeking fitness partners is the most direct way to prevent sports injuries. Watch Kris’s video, and you will find that it is always There was a woman assisting him, and his exercise intensity was very high. All exercises require participants to correctly assess their physical fitness and put the prevention of sports injuries first! Prepare protective belts, wrist guards, and knee pads as prerequisites for you to challenge the intensity!

Of course, if you are a fitness beginner, you don’t need to play with heavy weights.

Below is a video. If you don’t understand supergroups, I believe you can learn something from the video:

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Day 7: Leg Superset

Today we are doing a superset workout for the legs. Super set exercise method: do the upper and lower movements together, also It is to complete a set of times and then do the next action for a specified number of times, without resting in between, and then repeat the process.

Aerobic

20 minutes

Super group:Leg flexion and extension+Seated leg curl

Leg flexion and extension

2Group, 30 times

Seated leg curl

2Group, 20 times

Super group ：Lunge walking+ Standing leg curl

Lunge and walk

3Group, 40 steps

Standing leg curl

3Group, 15-20 times< /span>

Leg press

3 Group completed 50 times! Rest for 1-2 minutes

Super group： Leg flexion and extension+Sitting posture with bent legs Lift

Leg flexion and extension

1Group, 30 times!

Seated leg curl

1Group, 20 times.

Aerobic

20 minutes

Nutritional supplement before and after exercise Pre-workout

Green tea

Function: Increase fat metabolism rate and increase fat energy consumption during exercise.

Creatine

Function: Improve strength level and stimulate muscles more. Creatine itself does not participate in muscle synthesis. If the intensity of the exercise is not high, you don’t need to rush it.

Glutamine

Function: Promote protein synthesis and prevent the breakdown of muscle protein. It is suitable for those who want to lose weight and gain muscle, especially if they add aerobic exercise to the plan.

After workout

Milk protein powder

Function: Repair and synthesize muscle cells. It is the main nutrition for fitness.

Creatine

Function: Helps protein anabolism. It is an auxiliary nutrition.

Glutamine

Function: Restore functions, promote protein synthesis, and prevent the decomposition of muscle proteins.