Home workouts are different. To such physical exercises, we can include 30-minute morning exercises and, as well as active cardio.
The fast pace of life leaves almost no time for personal space. Home, family, work or school make girls push their dreams of a slim and fit body into the background. Financial difficulties or lack of time does not allow going to the gym. But even in such a situation, you should not despair, because you can successfully train at home. It is only necessary to allocate 30-40 minutes a day to improve your figure, and the result will be an elastic and enduring body. For practicing at home, regularity, following a workout plan and rest is important.
What muscle groups to pump?
Girls with overweight during training it is better not to focus on certain muscle groups. The muscles of the whole body should be pumped, thus uniform burning of the fat layer is ensured. The workout should begin with a warm-up, in which all muscle groups must be prepared for the load. This is followed by the aerobic part, no matter what the exercises are. The main thing is the intensity and preparation of the heart for a power load.
When normal weight it is recommended to start pumping the muscles of the hands. To do this, you can use an expander and 2 kg dumbbells. And when push-ups in the supine position, the chest and back muscles... The most difficult thing is to pump the press, for him it is important not only regular load, but also its gradual increase. Upper muscles the press perfectly swing by lifting the upper body from a prone position. An effective exercise for the lower press: Lying on the floor, simultaneously raise both legs. In this case, you can not lower your legs to the floor, maintaining the tension of the press. The muscles of the legs swing most easily, they are used to being in good shape and ready for serious stress. Therefore, regular squats can be done with weights. And if you still put on a backpack full of books, you can strengthen your back.
What is important for beginners to know?
Workouts at home should not be treated as exhausting hard labor. It is better to set yourself up in a positive way, and strive to exercise with pleasure. After all, playing sports will not only improve appearance, and get rid of extra pounds, but also will allow you to feel lightness and self-confidence. Girls who are just starting to get involved in training should not immediately overload the muscles. You need to start with light exercises, bringing the execution technique to automatism. And only after that, do more approaches, increasing the load.
Often, beginners make the mistake of making the possible training result disappear. It's about neglect of training. If you have already decided to go in for sports, then the training plan should be adhered to. In this matter, there is no place for laziness and bad mood, which is most often the reason for missing classes. You should allocate only 3-4 hours a week, work out productively on certain days, and a slender body is provided. Playing sports without proper nutrition and water balance is wasted time. For greater self-confidence, beginners are advised to write down workouts in a notebook, displaying the exercises done, the number of exercises and approaches in it.
Warm-up technique
It is important to warm up your muscles and joints well when doing a warm-up. Carry out a complex of rotational movements with each part of the body. Start with the shoulders, elbows and hands, and end with the knees and feet. Also, do not forget to warm up your back and lower back: tilting to the side and rotating the body.
Sample training program
Must have basic set dumbbell and fitness barbell
- Monday (legs and biceps):
- Deep squats - 15 times 3
- - 20 to 2
- Dumbbell press, in a sitting position - 15 times 3
- Swing arms to the sides with dumbbells or weights - 10 times 2
- Squat with dumbbells - 15 times 3
- Wednesday (chest and triceps):
- Push-ups from the floor - 10 times 3
- Lifting dumbbells up from a prone position - 30 times 2
- Push-up on a chair - 15 times 3
- - 30 sec. 2-3 times
- Reverse crunches - 15 times 3
- Friday (back and abs):
- Squats with dumbbells - 15 times 3
- Twisting - 30 times 2
- Raising legs in a prone position - 20 times 2
- Fold - 15 times 3
- Exercise "superman" - 15 times 3
- Sunday (butt and thighs):
- Squats - 30 times in 2 sets
- Exercise "heel to ceiling" - 30 times for each leg, 2
- Swing legs in a lateral position - 40 times 2
- Lunges with dumbbells - 15 times 3
- Deadlift - 25 times 2
After strength training to reduce body weight, you need to do a fat burning workout. At home, step aerobics is best suited. Cardio training in duration should be at least 50-60 minutes, only with such a prolonged load, the body burns excess fat... With its help, not only kilograms go away, and muscle tone increases, but also the cardiovascular and respiratory systems are strengthened.
Basic training rules
- Power load - 3-4 times a week, fat burning can be done daily.
- The duration of the workout (strength and cardio) is 1.5 hours.
- The time of classes is selected individually. It doesn't matter if it's morning or evening, the main thing is physical recovery and motivation.
- The workout without fail begins with a warm-up and ends with a hitch.
- After eating, 2 hours should pass, only then can you start exercising.
- It is necessary to increase the number of repetitions in case of easy execution.
- Dumbbells are not recommended for girls. heavy weight, 2-3 kilograms each is an ideal load.
- You cannot skip the scheduled classes, otherwise you will have to start all over again.
- Muscles should not be overloaded, their growth and strengthening occurs during moments of rest and recovery.
- Nutrition - 80% success.
Any girl will like to train her body without leaving home. This is not only economical in terms of finance, but also allows you not to think about your complexes. With excessive obesity, not every young lady agrees to burn calories in the company of beautiful and fit rivals who are frequent visitors to the fitness club. From time on, home workouts will become a habit, without them the body and soul will miss. The main thing is to believe in your own strength and strive to improve yourself, creating the image of a beautiful and independent girl.
Follow this comprehensive workout plan, exercise all muscle groups for four weeks to improve your fitness and reduce your waist.
This set of exercises for tightening the muscles of the body and improving their tone will make you stronger toned at home if you have a pair of dumbbells, a barbell and the desire to pump up. Strength exercises - it's fun because you are doing heavy movements with extra weight, and they give you a sense of satisfaction that you feel your strength.
You can even feel professional athletebecause strength training is a big part of training program any athlete. They use it because the fast twitch muscle fibers, which are responsible for improving speed and increasing strength, quickly tone up and burn more fat after exercise. A great by-effect from these workouts - creating relief, tightening the body and losing weight due to fat burning that occurs during rest.
Follow the set, rep, and rest guidelines for all exercises to maximize your full-body workouts. No movement is isolated, all of them are designed to work out the main muscle groups and increase their mass. This training program for men may well suit girls who love strength training. It assumes that you will do each workout in the gym or at home once a week for 4 weeks, adding weight each time. Track how many pounds you lift with each workout to keep track of your progress and stay motivated.
Workout 1
Approaches: 5 Repetitions:5 Recreation: 60 sec
What for: This full body exercise includes the entire back surfaceand also teaches the stability you need to move from standing to squatting. Remember that these are swings, not squats: you need to bend your knees as if you are preparing to jump.
How: With both hands, lower the kettlebell between your legs, and then push yourself forward with your hips to raise it to head level, while relaxing your arms. Let the kettlebell return to a low position, bend your knees slightly.
Approaches: 5 Repetitions: 5 Recreation: 60 sec
What for: With this exercise, every man will be able to join the world of weightlifting. You will be able to improve poor grip and increase stamina. This exercise is good for beginners because you don't have to try to hold the bar in the squat or overhead.
How: Begin in a deadlift position, grabbing the bar with both hands shoulder-width apart. Keep your shoulders over the barbell and don't round your back. Begin to rise, straightening your knees and without changing the angle of the torso. When the barbell rises above the knees, straighten up and use momentum to extend your elbows up and back and lift the barbell to chest level.
Approaches: 5 Repetitions:5 Recreation: 90 sec
What for: The bar in front of you shifts the focus to the quads and also makes the exercise safer - you will lean forward less and put your lower back at risk of injury. If your elbows are not flexible enough to do the exercise, like Olympic champions (barbell at your fingertips), use this option.
How:Grasp the barbell while standing, supporting it with your bent arms across your shoulders. Lower into a squat with your chest extended, then shift your weight onto your heels to return to the starting position.
Approaches: 3 Repetitions: 6 Recreation: 60 sec
What for: Whether you're jumping on a step or bench, or just jumping on the floor, this exercise will help enhance the effect of your workout (or, if you're doing a lot of reps, heart endurance). Remember to keep your knees as high as possible.
How: Bend your knees a little, and then jump as high as possible, pulling your knees up to your chest at the top. Land as softly as you can.
Workout 2
Approaches: 3 Repetitions: 6, 8, 10 Recreation: 60 sec
What for: This exercise will help develop speed and weight loss by doing a lot of reps and lifting your legs off the floor as quickly as possible. Plus, pulling your knee up to your chest will help you build your core and lower abs.
How: Start with the position that sprinters usually take at the start. Bring one knee forward towards your chest and then return to the starting position. Repeat with the other leg, controlling movement.
Approaches: 5 Repetitions: 5 Recreation: 60-90 sec
What for:This is a hard exercise because it has a large range of motion. With it, you can check your cardiovascular system and improve endurance.
How: Stand with dumbbells over your shoulders. Lower yourself into a squat, keeping your knees level with your toes and chest. Then shift your weight backward as you lift the weight.
Approaches: 5 Repetitions: 5 Recreation: 60-90 sec
What for: it better exercise to strengthen your back, plus it will balance your body and give you a stable base for the deadlift movement. When you are successful with this exercise, try lifting the bar off the floor.
How: Hold the barbell shoulder-width apart with your knees slightly bent. Lean your body forward until your torso is tilted at a 45 degree angle. Pull the barbell until it touches your chest and then lower it down in a controlled motion. If you have to move the body forward to perform the movement, then take less weight.
Approaches:5 Repetitions:5 Recreation: 60-90 sec
What for: By doing this exercise at high speed, you use fast twitch muscle fibers, which will help you burn excess fat. Use this exercise as a safe and effective end to your workout. You can do it at full strength without risking injury.
How: Do a squat, and then, with a sharp push off, jump up. Make high jump, breathe in before each rep so that your body gets enough oxygen.
Workout 3
Approaches:3 Repetitions:10 per side Recreation: 60 sec
What for: it basic exercise for pumping your shoulders, especially the rotator muscle (the small stabilizing muscle around your shoulder) when done with dumbbells because your arms will rotate naturally. The "military" version of the exercise is to put your legs together as if you are on parade, this will make your body a little stiffer.
How: With your feet hip-width apart, take dumbbells in each arm at shoulder level. Keep your chest and other major muscles tense. Lift your weight up, keeping your torso straight until your arms are straight. Lower the dumbbells down in a controlled motion.
Approaches: 3 Repetitions: 6-8 Recreation: 60-90 sec
What for:This exercise simulates real movement - imagine trying to toss a suitcase onto the top shelf. With this, you can raise more weightthan with a regular bench press, while still maintaining overall strength and coordination. In this medium-weight exercise, you will be able to complete the movement even when your arms are tired, because your legs give your body extra momentum.
How: Stand in the same position as when lifting the dumbbells, then slightly bend your knees and lift the bar as high as possible using body impulse. If you do this exercise correctly, then you should not push the barbell until it is over your head.
Approaches: 3 Repetitions: 6-8 per side Recreation: 60 sec
What for: Your shoulders will get a little tired after the two previous exercises, so use kettlebells. This will allow you to squeeze your muscles without damaging your joints.
How: Take kettlebells in a standing position (at shoulder level, elbows should be pressed to the chest). Bend your knees slightly, and then straighten to raise the kettlebell over your head.
Approaches:3 Repetitions: As much as you can within 40 seconds Recreation: 1 minute
What for:This type of cardio exercise is a great way to warm up your muscles with minimal technical requirements and the potential for injury. It can even be done at home. You can't do it half-heartedly or cheat. Stand up straight, jump and don't forget to pop.
How:Stand in the plank, touch the floor with your chest. Pull your legs up to your arms, then jump upward, clapping your hands.
This is an excellent workout for the whole body, it will allow you to pump all muscle groups for relief in one short session per week. Required condition - maintain a high level of exercise intensity, otherwise you will not achieve desired results... You need to give all your best and pause between approaches for no more than 2 minutes, and it is better to rest for 45 seconds.
Today I was thinking about the availability of fitness in the gym, and we are not talking about the money side of the issue (although this is also important), but about having free time for a full-fledged occupation. Someone has work, children, fatigue and so on, there can be any number of reasons, but this does not mean that taking care of yourself and your body should be put on the back burner. Someone sets a goal for themselves to lose weight, someone - to maintain an existing form, someone - to get a "dream press". To achieve any goal, especially in sports and fitness, it is simply necessary discipline !!! In everything - food, training, sleep, rest. If there is a goal, discipline, desire - fitness at home, that is, classes at home will bring you the desired result. This form of exercise can be a great alternative to group fitness or gym exercises.
The result of any activity, in principle, requires regularity, discipline, willpower. Try to make sports a part of your life, 365 days a year, rather than seasonal forays. After all, we simply have to look great always, be it a frosty winter, or a sultry summer. If we have convinced you to start studying at home, we will help you with this!
To begin with, you should use as much as possible muscle groups in training, that is, include exercises for all major muscle groups: back, legs, arms, abs.
So, let's begin!!! You already know what you need before each lesson warm up so to speak, prepare the body for the upcoming work. It will take on average 10-15 minutes, and more is possible, preferably something energetic - dancing, jumping rope and without, cardiovascular equipment, and finally, turn on any aerobics video and repeat the movements, you can take it in your hands dumbbells, weights, or water bottles. After warming up, let's start the exercises. Below will be presented a set of exercises for the main muscle groups.
EXERCISES ON THE HANDS:
- I.P. - standing, back straight, knees slightly bent! press tense, hands with dumbbells down. We perform dumbbell lifts up to shoulder level, arms are straight, slightly bent at the elbows. On the rise, we exhale.
- I.P - the same, elbows are pressed to themselves, hands with dumbbells are lowered down. We carry out lifting the dumbbells up to the shoulders, while we do not tear the elbows off the body. We perform lifting on exhalation.
Note: do not bend forward, keep your abs tense, knees slightly bent.
We perform 3 sets of 15-20 repetitions, dumbbells - 1.5 - 2 kg. 
- This exercise requires support (chair, sofa, armchair). We put our hands on a support behind the back, put our feet on the floor on the heels, tear the socks off the floor, knees bent. We go down, bending your elbows! Try to keep your elbows closer to you. We go down - take a breath, while going up - exhale.
BACK EXERCISES:
- We lie on our stomach, put our legs wide, put our palms to the temples, elbows to the sides, head down, look at the floor. We carry out lifts of the body up, we do not tear our legs off the floor, we try to bring the shoulder blades at the top. On the rise, we inhale, exhale below.
We perform 3 sets of 15-20 reps. 
- For this exercise, you also need support - of course, a bench, a sofa is better. We lean on the right knee and right hand, left leg on the floor, set aside a little and the hand from the dumbbells is lowered down. The position should be comfortable for you, the torso is parallel to the floor. We lift the left elbow up - back, exhale at the top. We perform 15-20 repetitions and change the position. Working with both hands is one approach, those need to be done 3.
EXERCISES ON THE LEGS:
- Squats are naturally the royal exercise. This exercise we will perform with dumbbells weighing 2-3 kg. The main thing in squats is to do them correctly, the support should be on the heels, the knees do not go beyond the toe. The depth can be different, depending on the preparedness. It is best to put a book or something like that under your heels for correct technique. So, we raise our hands with dumbbells up, now we sit down at the same time and lower our hands down, we almost touch the floor. The main thing is that you keep your back straight, not hunched over, for this you need to look forward !!!? We move the pelvis back as much as possible. During execution, try to work with your buttocks, feel them and strain at the end point (imagine that you need to pinch a leaf with your adorable booty))). We sit down, take a breath, exhale, at the top. Try to keep your abs toned throughout the exercise.
- I.P - standing, in the hands of a dumbbell. This exercise will consist of four movements: lunge right foot forward and to the side, with the left foot, lunge with the right foot back and the same with the left. During execution, try to tilt the body closer to the knee, look forward and not round your back. Perform the forward movement with support on the heels and try to push off the floor and return to I.P.
All 4 movements are one repetition, such need to be done 10, in 3 sets.
- I.P. - standing, we put our legs wide, feet to the sides, we take dumbbells in our hands. We put our arms forward (arms straight) keep our back straight, abdominal muscles in good shape, sit down to parallel with the floor (knees as far as possible) and linger for at least 30 seconds. You can also perform a more difficult option + stand on your toes and stay on top of everything. Your legs will thank you.
The difference between this exercise and the 1st is that it is static. Squat with dumbbells extended and stay in this position for as long as possible! We perform 3-4 approaches for 30 seconds or more.
EXERCISES ON THE ABDOMINAL MUSCLES:
It's no secret that belly fat is not removed from abdominal exercises, unfortunately. They disappear from general work in general and correct, clean nutrition. Since the beauty of your tummy directly depends on quantity subcutaneous fat in this region. In general, the abdominal muscles are the "exhalation" muscles, if you can call them that. When you perform any exercise, you do an active exhalation - your abdominal muscles work, and the process of fat burning is more active, do not forget about this. In general, I would alternate the abdominal exercises with the plank exercise in one set.
Doing fitness at home, always try to think and feel the muscles with which you are working, use them as much as possible, think over each movement and, most importantly, take your time, remember that technique is most important. And my dear girls, avoid all these oblique exercises, all kinds of side bends with dumbbells (so popular now on the Internet), this will only make your waist wider. In general, unfortunately, the wasp waist is more genetics. But any waist will thank you if you give up "sweets, chocolates, etc."!
A beautiful body, a well-built figure of a man, this is exactly what has always and everywhere attracted women. Muscles were attractive, back in the days when main job men consisted in obtaining food and protecting their home. By the way, even today the male gender should be able to stand up for himself, his home and family, but sedentary image life, a lot of various goodies turn a beautiful torso into "beer" bellies.
If a man does not have a beautiful and slender body, then maybe it is not his fault. Nowadays work and household duties take up too much time. On the gYM'sthat need to be visited regularly, there is simply no time left, but a solution can always be found.
Home workouts for major muscle groups
Constant home workouts can give your body definition and strength. The main thing in this business is follow the schedule, use only effective exercises, increase the intensity and follow the general principles of training.
Absolutely all exercises for men can be divided into three groups.
These include:
- exercises for the respiratory system;
- training aimed at developing various muscle groups;
- techniques for maintaining the genital area of \u200b\u200bthe male body.
The first two groups are different complex physical exercise ... The third group includes techniques for maintaining spirituality and psychological state.
Before starting training, you must definitely remember some rules that can help you achieve the desired result in a short time.
- The first step is to stop drinking and smoking. Healthy lifestyle life is the key to the success of all training and tone.
- Proper nutrition during exercise can help the body get all the essential components it needs to build muscle tissue. Important components include proteins and carbohydrates. When building your diet, you need to take into account that there is as much protein in food as possible, and less fat.
- Training can take place at any time of the day, but you need to maintain a temporal rhythm throughout all sessions. That is, if a person has chosen the evening time for training, then all subsequent classes should take place in this part of the day. The body adjusts to such a rhythm, which is why training in the future will become a habit.
- Before starting workouts, it is advisable to take a cool shower to maintain tone.
- Classes can be started only three hours after eating.
Respiratory system exercises
Training without exercise for the respiratory system will be very difficult and unpleasant diseases may even appear. This is due to the fact that most of the people living in an urban environment have latent diseases of the respiratory system, which can develop during sports.
That is why exercises aimed at building muscle mass should also capture development of the respiratory system. Correct technique breathing, saturates the blood with oxygen, which will make you feel much better.
The best way to develop the respiratory system is running, and you need to do it on the street. Treadmill is not suitable for the development of the respiratory system, because the main thing here is fresh air.
By the way, the most better time for running, this is morning or evening when toxic gas levels decrease. Plus - this is a good way to cheer up after sleep or exhaust your body in the evening to sleep soundly.
Another exercise option for developing the respiratory system is cycling. Nowadays, using a bicycle for commuting to work, school or just on business is very popular in European countries. This not only saves money and time, but also respiratory system stimulation and the whole organism as a whole.
Warm up before workout
Several factors influence a fruitful training session and the final result. First of all, this concerns proper nutrition, but warm-up is also an important component. Warm up helps prepare muscles before loads. Without warm-up exercises, there is a high risk of injury or failure to complete the entire program due to lack of tone.
Most often, qualified trainers recommend using joint warm-upwhich helps prepare joints and muscles for stress. Such a little workout helps to increase blood circulation, stretch all muscles, preventing injury from intense sports.
There is nothing complicated in joint gymnastics. First you need to stand in a straight stance with your feet shoulder-width apart. Further produced circular motion almost all parts of the body, to develop joints. You need to start from the head, gradually going down to the lower parts of the body.
Particular attention should be paid to the back, arms and legs, because it is these areas of the body that are most susceptible to injury during training. When acting on the articular parts of the knee, you can sit down a little to make it easier to make circular movements.
In the Chinese technique joint gymnastics, there is one interesting point, namely the warm-up of such parts of the head as: earlobes, nose and crown of the head. Basically, the stimulation of these points is done to tone up... Blood rushes to the head and the person begins to feel more cheerful.
After the gymnastic warm-up of the joints is over, you can start bending, swinging arms and legs, lunges or squats. These basic techniques are needed to increase blood circulation in the human body.
In some cases, it helps with the fight against body fat. Although men suffer less from subcutaneous fat than women, this is still a way to lose excess weight will not be superfluous.
For example, bending to the side can help get rid of excess fat on the abdominal and lateral press. When warming up, it is better not to overdo it, because you must have strength for the main part of the workouts.
Workouts for the growth of pectoral muscles and abs
When forming beautiful figure, a man should focus on all muscle groups, but the chest and abs take the first place among them.
From exercises at home, which are aimed specifically at forming pectoral muscles and press, fit push-ups or torso lifts in a lying position on the floor.
These techniques are basic, but few people know that even push-ups can be performed in different ways, thereby developing different parts chest.
Pushups
Building your pectoral muscles with push-ups is the best solution for home workouts. Push-ups do not require any special devices and even software by and largemay not be respected.
The main thing to do is to keep track of the number of approaches and try to keep the body parallel to the floor... You need to start this exercise with a small number of push-ups, gradually increasing the intensity, speed, number or number of approaches.
By the way, the chest consists of a whole complex of muscles, each of which can be strained using a different width of the arms during push-ups from the floor.
At some stage, a person reaches his maximum. Muscles simply stop growing, even if you increase the number of approaches to 10-15. To continue building your chest muscles, it is best to reduce sets and intensity, but use additional weightwhich is installed on the back.
Exercises for the abs
Abs exercises can be done in two ways. In the first case, you need to lie on the floor and put your feet under a sofa or wardrobe. Then, throwing your hands behind your head, you need to force the muscles of the press lift your torso.
The second option implies raising the legs while lying down... In fact, such an exercise does not require special equipment or technique. It is only important to focus your attention on the press, so as not to strain your legs at the time of training, because the goal is to pump up the muscles of the press.
Abs exercises can be done without a coach at home. To complicate the workout, you can place dumbbells or other weights on your chest and hold them with your hands.
It is quite easy to pump the muscles of your body if follow proper nutrition , use the required set of exercises and follow the training schedules. Even at home, there is a chance to see clear results in the form of body relief in a short period of time.
A properly selected set of exercises can help pump all muscle groups and not only increase their volume, but develop strength and endurance... In addition, playing sports is primarily a matter that contributes to better health.
Exercise complexes for all muscle groups. If you want to start doing fitness or bodybuilding and strive for proportional development of your muscles, then you should pay attention to training systems that are specially designed to work out all muscle groups. Of course, each person has their own physiological characteristics and lagging muscles will gradually appear. Only after identifying these muscles should more attention be paid to them using personal training systems. This category contains many effective complexes exercises for even training of all muscle groups. Each training system comes with full list all exercises, tips and tricks. I wish you success!
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Strength and muscle building program from Joe Weider (stage 3)
Strength and building muscle mass the program is the third phase of Joe Weider's training system. According to this training system, you train 3 times a week: Monday, Wednesday and Friday. In strength training, you will use principles that are slightly different from those previously applied. Your sessions will be shorter but much more intense than before. You should include more nutritious energy and non-energy essential nutrients in your diet.
A set of exercises for all muscle groups for beginners from Joe Weider (stage 1)
Joe Weider's Bodybuilding Training System is one of the best muscle building systems out there. It contributes to the formation of a courageous, strong and muscular figure in men. Women using the Weider System can tone their muscles and reshape their bodies, building up energy and strength during the process. The first stage of training is the introductory system, which is designed for beginner athletes. This set of exercises is designed for training three times a week - Monday, Wednesday and Friday. With this system, your muscles will be worked out at all possible angles and will not get used to repetitive work. Thus, this system will not only develop strength and build muscle volume, but also shape it.
Training system for all muscle groups - Separate Joe Weider system (stage 2)
The split system is the next step towards intensifying your workouts for faster and more impressive muscle growth. On a separate training system, you train 4 times a week: on Monday, Tuesday, Thursday and Friday. You will only work on the upper body in one lesson, doing more exercise and approaches for the development of each muscle. The next day, you will develop the muscles of the lower body, again devoting all training time to work each muscle, only more hard and intense. On the third day, you will rest and resume training process on the fourth and fifth days, resting again on the sixth and seventh days.