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Certainly! Before starting any new workout plan, it's important to consult with a healthcare professional, especially if you have any pre-existing health conditions. Assuming you're cleared for resistance training, here's a basic 7-day workout plan to help you ease into it. This plan alternates between different muscle groups to allow for adequate rest and recovery:
Day 1: Full Body Workout
1. Squats: 3 sets of 10 reps
2. Push-ups: 3 sets of 10 reps
3. Bent-over Rows: 3 sets of 10 reps
4. Plank: 3 sets, hold for 30 seconds each
Day 2: Rest or Light Cardio
Day 3: Lower Body Focus
1. Lunges: 3 sets of 12 reps (each leg)
2. Deadlifts (bodyweight or light weights): 3 sets of 10 reps
3. Leg Press (if available): 3 sets of 12 reps
4. Side Plank: 3 sets, hold for 30 seconds each side
Day 4: Rest or Light Cardio
Day 5: Upper Body Focus
1. Dumbbell Bench Press or Push-ups: 3 sets of 10 reps
2. Lat Pulldowns or Pull-ups: 3 sets of 10 reps
3. Overhead Shoulder Press: 3 sets of 12 reps
4. Bicep Curls: 3 sets of 12 reps
Day 6: Active Recovery or Light Cardio
Day 7: Full Body Workout
1. Goblet Squats: 3 sets of 12 reps
2. Push-ups (or incline push-ups for variation): 3 sets of 12 reps
3. Dumbbell Rows: 3 sets of 12 reps (each arm)
4. Plank with Leg Raises: 3 sets, 12 raises per leg
Remember to start with a weight that challenges you but allows you to maintain proper form. Focus on learning the exercises initially and gradually increase the intensity as your strength improves. Rest for 48 hours before working the same muscle group again, and listen to your body. If you experience pain (not to be confused with the normal discomfort of a workout), consider adjusting or skipping exercises and consult with a fitness professional if needed. Always warm up before each session and cool down afterward. Hydration and proper nutrition are also essential components of a successful workout routine.
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