7 day exercise schedule. What days should I exercise? Good for muscles

Browse By

7 day exercise schedule. What days should I exercise? Good for muscles

Today we have an exercise schedule to recommend. Complete it for 1 week. Follow this schedule and it will help with muscle strength. Which day should ทางเข้า ufabet I exercise? And what days should you take a break? Let’s see!

Monday: Cardio

     Begin with aerobic or cardio exercise for at least 30 minutes. Exercises like this include cycling, jogging, running, and walking. If we do cardio regularly, it will help promote the strength of the heart and lungs.   

Tuesday: Lower Body, focusing on Hamstrings, Glutes, Quads.

     The next day, focus on exercising the muscles in your lower body, whether it be the muscles on the back of your thighs. (Hamstrings), hip muscles (Glutes) and front thigh muscles (Quads). It is recommended to exercise with Deadlifts, Hip thrusts, Lunges and Squats, doing 3 sets of 10 times each and giving plenty of rest between sets. time 1 minute

Wednesday: Upper body and core

     Today, switch to exercises that focus on your upper body and core. Especially the biceps, triceps, and chest muscles. Recommended positions include Bicep curl, chest press, and tricep dip. Do 3 sets of 10 times each, resting 1 minute between sets, then finish with a core exercise. Middle-body exercises include Crunches, Planks, and Russian twists. Do each exercise for 30 seconds, rest for 10-15 minutes, and repeat for 10-15 minutes.

Thursday: Recovery

     For today, consider it a day to rest your body and recover. After exercising for several days in a row Until there may be muscle pain. This is considered a sign that our muscles will come back stronger than before. But if we don’t rest and let the muscles recover It may increase the risk of injury and does not make the muscles stronger in any way.

Friday: Lower body, emphasizing Glutes, Hamstrings.

     After resting The following day, exercise your lower body. Focusing on the hip muscles (Glutes), start warming up with 3 rounds of Bridges, Clamshells, and Squats, then exercise the hips and muscles at the back of the thighs (Hamstrings) with Deadlifts, Hip thrusts, and Single-legged hip thrusts. 10 rounds per exercise

Saturday: Upper body, emphasizing back and shoulders.

     The next day involves exercises focusing on the back and shoulders. With push-ups and pull-ups, do 10 reps of each exercise, 3 sets, then finish with Dumbbell single-arm row, Lat pull down, Lateral raise, Reverse fly and Shoulder press, do 10 reps of each exercise, 3 sets.

Sunday: recovery

     On the final day, reward yourself after a week of exercising. By resting and recovering to be ready to come back and start exercising in a new week. Or today, who will exercise gently with yoga or various stretching poses? To prevent muscle stiffness and pain.