What is the plan for muscle man fitness

Although people don't need to be as strong as an ox, they must not be weak, otherwise they will look like skeletons. If a woman is as thin as skeletons, we would say she is skinny, but if a man is that thin, it would be too ugly. Men should be relatively strong so that they can give a sense of security to the people they love. But in real life, some men are very skinny and want to gain weight but can't. In fact, if those skinny friends want to change their current situation, they can consider fitness.

1. Arrange the amount of exercise reasonably

The arrangement of exercise volume is one of the important links in scientific exercise. Practice has shown that thin people should do aerobic exercise with a moderate intensity (heart rate between 130 and 160 beats per minute), and the weight of the equipment should be moderate (50% to 10% of maximum muscle strength). The schedule can be to practice 3 times a week (once every other day), each time for 1 to 1.5 hours. Practice 8 to 10 movements each time, and do 3 to 4 sets of each movement. The method is to contract quickly, pause slightly, and then stretch slowly. Do a set of movements continuously for about 60 seconds, with a rest period of 20 to 60 seconds between sets, and a rest period of 1 to 2 minutes between each movement. In general, each set should be able to complete 8 to 15 times continuously. If the number of times per set does not reach 8 times, the weight can be reduced appropriately. The last two movements must be completed with full strength, which stimulates the muscle tissue more deeply, and the super recovery is obvious, and the training effect is excellent.

2. Pay attention to safety

Bodybuilding equipment has a certain weight. Not only should you do warm-up and cool-down exercises before and after exercise, but you should also pay attention to check whether the equipment is installed firmly to prevent accidents. When exercising, pay attention to whether the weight is appropriate and never do exercises that are beyond your ability. When using heavy equipment such as barbells, someone should be there to protect you. It is best to exercise with friends so that you can encourage, help and protect each other.

3. Lay a solid foundation

It is best for those who are thin to attend bodybuilding training classes during the initial training stage (2 to 3 months) so as to master the movement techniques correctly and systematically and improve their physical fitness in an all-round way. Special attention should be paid to the training of muscle strength and endurance, gradually improving the body's adaptability and laying a good foundation.

4. Be focused and targeted

After 2 to 3 months of exercise, thin people will see significantly improved physical strength and more energy than before. At this time, you should focus on training large muscle groups, such as the pectoralis major, deltoids, biceps, triceps, latissimus dorsi, gluteus maximus and quadriceps, and the amount of exercise should be adjusted at any time. In addition, muscle groups in the same area can be trained using different movements and different equipment, and the trained muscle groups must contract independently. As your muscle strength increases and your movement coordination improves, the effects of exercise will become more and more significant. Generally speaking, the exercise movements should be changed every one and a half to two months. In addition, when exercising, your spirit (mind) should be concentrated on the part being trained, and you should avoid talking, laughing, listening to music, etc. The stronger the feeling of soreness, swelling, fullness, and heat in the muscles of the exercise area, the better the exercise effect will be. If you persist in this way for another half a year to a year, your body shape will change significantly.