What is the fitness plan for men?

The standard of male fitness is to have slightly developed chest muscles from top to bottom, firm buttocks, no abdominal fat, and slender and slightly muscular calves. A healthy male body can be achieved through fitness exercises and a proper diet. Modern life is busy and stressful, and work pressure is high. There is not much time for exercise and training. It is very important to formulate a reasonable fitness plan to maintain a good body. So, what are some fitness plans for men?

Endurance training is an aerobic exercise that builds strength and muscle. In similar intensity exercise, endurance training will strengthen muscles but will not improve heart function. Because muscle consumes more calories than fat tissue, increasing muscle mass will eventually maintain a more ideal body weight. Endurance training plans are tailored to different people's physiological characteristics.

Lifting weights carries a higher risk of injuring muscles and joints if not trained properly. People who want to lift weights need some basic instruction on how to carry and center the weight, and how to breathe during repetitions (inhale during the initial push or lift, and during relaxation). For most people, a training session should be limited to 10-15 reps. Too much weight increases the risk. Alternate between different parts of the body.

Chest training plan: Broad chest is a common term to praise male body shape. A fit male chest should be broad, thick and firm. Obesity and loose chest muscles will affect chest fitness. At the same time, obesity will increase the chance of disease. It is recommended to regularly use physical exercise to improve chest shape. For beginners, the focus is to master the technical standard movements to prepare for future training.

Hip and leg training plan: Hips and legs are more difficult to train. When exercising, use weights to improve the instantaneous explosive power of muscles. Perfect part training can not only shape the perfect lower limb curve, but also improve endurance and flexibility, relieve fatigue, and improve work efficiency.

Back training plan: A perfect back should have equally developed upper and lower muscles. Otherwise, the back is not symmetrical. A symmetrical back should be balanced in width and thickness. The back curve is very important.

Shoulder training plan: The muscles that affect the shoulder are the deltoid and trapezius. The deltoid consists of three parts: the anterior bundle, the middle bundle and the posterior bundle. The anterior bundle is relatively weak. When improving the shoulder image, it is necessary to limit the weak parts and ensure comprehensive development. The development of the body should be symmetrical, coordinated and consistent as a whole.

One thing that needs to be explained is that as an amateur fitness enthusiast, one should exercise in moderation based on one's own physical condition, pay attention to technical movement standards, and take adequate safety measures to avoid physical injuries.

Beginners, those who are unsure of the movements or those who are performing difficult movements should be guided and accompanied by a coach during training.