Want to learn fitness? Fitness plan for men in the gym

The gym is the best place to exercise muscles, because here there are not only professional fitness coaches to give guidance, but also a lot of professional fitness equipment to use. In short, it is convenient, fast, simple and effective. So, how should a man plan a fitness plan when he goes to the gym for the first time?

Sexy chest muscles

The latest online poll results show that the most popular male body part among women is the chest, even more than the face, arms, buttocks, smile and hair. If men who love beauty want to make you more charming and attractive, they have to make their chests look good.

Recommended equipment: Barbell press

Action essentials: Lie flat on a bench, with the back of your head, upper body and buttocks close to the bench, your feet naturally wide apart, about 30-40 cm apart, hold the barbell with both hands, wrap your thumb around the barbell, and form a full grip with the other four fingers, with your palms facing up. Lift the barbell from the lying press rack, straighten your arms, move the barbell horizontally to the vertical position above your clavicle, and tighten your shoulder blades on your back. After holding for a few seconds, slowly, steadily and controlledly lower the barbell until it is close to your chest.

Note: The back of the head and shoulder blades should be close to the bench, and the lower back should always maintain a natural arch during the entire bench press movement. The waist should neither bear extra force nor exert force deliberately. Muscle tension should be maintained throughout the exercise, not just when pressing the barbell. Don't lock your elbows as you press the barbell with your arms straight, this will help keep your chest muscles tight.

Strong abdominal muscles

Abdominal muscles should be the eternal pain in every man's heart. When he was young, he also had beautiful six-pack muscles, but now he only has a beer belly with fat accumulation. If you insist on exercising from now on, you can also regain your youthful vitality.

Recommended equipment: Sit-ups

Key points: Lie on your back on the machine, with your abdomen and thighs at 90 degrees, and your thighs and calves at 90 degrees, so that your body is in the shape of a flying fish. Cross your hands and hold them in front of your chest. Use your abdominal strength to lift your back off the ground, but keep your lower back close to the ground. The movement is just abdominal compression, which causes the spine to bend. Pause for a while, then control it with the tension of the abdominal muscles, slowly stretch the spine and return to the original position.

Note: The position of the hands has a direct impact on the pressure of the abdominal contraction. There are generally three different positions: the simplest is to stretch the hands naturally and place them flat on the sides of the body; the medium difficulty is to cross the hands and hold them in front of the chest; the most difficult is to place the hands behind the neck.