Vay vốn nhanh 30tr
Certainly! It's important to ease into resistance training to prevent injury and allow your body to adapt gradually. Here's a 7-day workout plan designed to introduce you to resistance training:
Day 1: Full Body Workout
- Warm-up: 5-10 minutes of light cardio (jogging, jumping jacks, etc.)
- Squats: 3 sets of 8-10 reps
- Push-ups (or modified push-ups): 3 sets of 8-10 reps
- Dumbbell Rows: 3 sets of 8-10 reps (each arm)
- Plank: Hold for 30-60 seconds
- Cool down: Stretching for 5-10 minutes focusing on all major muscle groups
Day 2: Rest or Active Recovery
- Rest day or light activity such as walking, yoga, or stretching.
Day 3: Lower Body Focus
- Warm-up: 5-10 minutes of light cardio
- Lunges: 3 sets of 8-10 reps (each leg)
- Romanian Deadlifts (with dumbbells or barbell): 3 sets of 8-10 reps
- Calf Raises: 3 sets of 12-15 reps
- Plank: Hold for 30-60 seconds
- Cool down: Stretching for 5-10 minutes
Day 4: Rest or Active Recovery
- Rest day or light activity such as walking, yoga, or stretching.
Day 5: Upper Body Focus
- Warm-up: 5-10 minutes of light cardio
- Dumbbell Chest Press: 3 sets of 8-10 reps
- Dumbbell Shoulder Press: 3 sets of 8-10 reps
- Bicep Curls: 3 sets of 8-10 reps
- Tricep Dips (using a chair or bench): 3 sets of 8-10 reps
- Cool down: Stretching for 5-10 minutes
Day 6: Rest or Active Recovery
- Rest day or light activity such as walking, yoga, or stretching.
Day 7: Full Body Workout
- Warm-up: 5-10 minutes of light cardio
- Bodyweight Squats: 3 sets of 10-12 reps
- Push-ups (or modified push-ups): 3 sets of 10-12 reps
- Dumbbell Rows: 3 sets of 10-12 reps (each arm)
- Plank: Hold for 30-60 seconds
- Cool down: Stretching for 5-10 minutes
Remember to listen to your body and adjust the weight and intensity as needed. It's also essential to include rest days for recovery and avoid overtraining. As you progress, you can gradually increase the weight, sets, and reps to continue challenging your muscles. Always prioritize proper form and technique to prevent injury. If you're new to resistance training, consider consulting with a fitness professional to ensure you're performing exercises correctly and safely.
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