How to customize a fitness plan?
The first month
In the first month, it is recommended to improve cardiovascular function, maintain good training intensity, and not exceed 60 minutes per session. You can arrange according to your work time. Do not touch on difficult exercises during strength training, but first practice basic exercises for the bear's back and abdomen, with a 30-60 second interval between each group.
After the strength training, start aerobic exercise. The intensity doesn't need to be very high, but you need to persist for a period of time. Don't stop immediately after holding it up. Slowly straightening it up can help your heart and lungs
Better functionality recovery. Do necessary stretching before exercise, pay attention before each exercise, and quit junk food.
The second month
Enhance muscle training and increase energy consumption. This month, focus on strength training, starting with three movements: squats, hard pulls, and bench presses. Do not start with too much weight and maintain 30-40 points per day
Clock training time and aerobic training time should also be increased. In terms of diet, protein intake can be appropriately increased, and carbohydrates should be reduced. Eat more high-quality protein meat and reduce intake after finishing
Additional meals can be added appropriately.
The third month
Starting from this month, I have basically developed my exercise habits, and I can also use equipment such as gongling dumbbells. The main focus is on maintaining a good exercise rhythm and avoiding long intervals. You can also use them in moderation
Transform your exercise routine and continue with aerobic exercise. You can choose running, elliptical exercise, mountain climbing, and so on.
