Men's Fitness

For men, the pursuit of fitness and body shaping is greater. In particular, men's muscles are better trained than women's, which makes men invest more energy in exercise. But even if men have certain advantages, it takes a long time to exercise in the process of exercise to shape perfect muscles and body shape. So, how should men's fitness and body shaping be carried out?

Monday: chest and triceps training. Use chest press or push-ups to train chest muscles. Adjust the barbell and body weight to ensure that the number of chest presses or push-ups is between 6 and 12. (In other words, if you do less, you can reduce the weight, and if you do more, you can add weight.) Do 4 to 6 sets.

Tuesday: Exercise the back muscles. The dorsi muscles need to be hard and upward, and also ensure about 6 to 15 times. The most important thing is to hold your head high and chest out, and keep your arms on the same plane to ensure that the back is exerted.

Wednesday: Shoulder muscles. Lift dumbbells straight up, again keeping your arms in one plane.

Thursday: Leg muscles (You can also choose to do your usual exercise plus running for more than half an hour, and rest on Thursday)

Repeat the above four cycles.

Notes

The same muscle must be trained at high intensity after a gap of more than 3 days (except abdominal muscles). So in my experience, it is a four-day cycle. The muscles trained every day are different to give the muscles time to recover. So when we do those movements and feel soreness, it means that the movements are correct and the effect is achieved. When training other muscles the next day, be sure to do standard movements and do not involve the muscles trained the day before.

Eat normally, do not go on a diet, and eat more high-protein foods.

The key to fitness is perseverance. As long as you don't slack off, you will definitely get results. If you are a regular gym goer, one and a half to two hours each time, three to four times a week; if you exercise at home, half an hour to an hour a day, that's pretty good.

Regardless of the ability to bear weight or the number of movements, you cannot hold on hard. Many people feel like they are obsessed when practicing fitness. It is quite dangerous to always want to do more and become immortal quickly. If you overestimate your ability and can no longer bear the weight, you have to add half a kilogram more, or you are too tired and have to do a few more times. The consequences of sports injuries caused by hard support are very disastrous. Everything should be based on the amount and frequency that you feel comfortable with.