What is your winter fitness plan?

Many women do fitness to shape their bodies and lose weight. I believe that many men also want to do fitness, have a perfect body, attract women's attention, and become more confident. However, many people choose to exercise in winter, but they don’t know which parts to exercise and what precautions to take when exercising in winter. Next, let me explain to you some tips on men’s fitness in winter.

Several parts of men's fitness exercises

1. Develop the latissimus dorsi by doing wide-grip pull-ups behind the neck (horizontal bar).

2. Use full-weight abdominal contraction, leg raises, sit-ups and body twists to exercise your abdominal muscles.

3. Use straight-arm raises in front and upward (barbell, dumbbell), straight-arm upper arm circles (barbell, dumbbell), chest curls with both arms holding bells, and reverse-grip pull-ups on the horizontal bar to train the arms.

4. Develop the neck muscles through exercises such as head extension, forward flexion, and lateral neck flexion and extension.

5. Develop chest muscles by bench pressing barbells, pulling springs, and doing push-ups.

6. Use methods such as prone straight leg swing, standing backward leg swing and loaded squat to train leg muscles.

What are the precautions for men's fitness

1. Arrange your time properly

We generally think that exercising in the morning is best. Indeed, getting up early in the morning and doing some exercise can make people feel energetic throughout the day. However, in terms of the effect of exercise itself, morning is not the most suitable time. The best time to exercise in a day is 3-5 pm.

2. Breathe properly

When doing bodybuilding exercises, correct breathing is very important and can achieve twice the result with half the effort. Specifically: inhale as deeply as possible when exerting force; exhale as thoroughly as possible when relaxing.

3. Auxiliary equipment

The functions of home fitness equipment are limited, and some muscles cannot be trained, so you'd better buy some auxiliary equipment, the most commonly used of which are dumbbells. If your financial situation allows, you can buy a set of dumbbells of different weights, or vice versa, you can buy a pair of dumbbells with adjustable weights.

Don't underestimate the small dumbbells, they can be used for a lot of exercises. They can train your biceps, triceps, wrist strength, and pectoral muscles. Putting the dumbbells under your neck and doing sit-ups are very effective.

4. Pay attention to frequency

In fact, bodybuilding does not need to be done every day, and the effect of doing it every day is not good. The best effect is to do it three times a week, that is, do it every other day, and then take an extra day off on weekends. If you can't do that, then do it twice a week, but no less than that, otherwise there will be no effect. For those who want to lose weight, you can do it one more time.

5. Shoulder Exercise

This set of movements isn't just for increasing shoulder strength (which weightlifting and pull-ups can do), it's also for increasing flexibility. Flipping and rolling in bed requires flexibility in your shoulders, up and down, left and right. For best results, extend your arms straight in front of you, grab your left wrist with your right hand, and stretch your arms above your head, pushing slightly back until you feel a slight pull in your armpits. Hold this position for 5 counts, then relax your arms and repeat one or two more times.

Finally, here are some suggestions from the editor on fitness. Treat fitness as a form of leisure and entertainment, and it is best to go with friends. Time will pass especially quickly. When exercising your muscles, you must move slowly and try to use your muscles rather than your joints. Eating immediately after working out helps with nutrient absorption. Eat light meals and more protein.