What is the fitness plan for men's gym

Nowadays, people often do some exercise for the sake of their health. The best place for us to exercise is the gym. In the gym, there are not only more fitness equipment for us to choose from, but also professional coaches who can help us exercise scientifically. You should know that many people suffer physical injuries due to unscientific exercise, and the most common ones in the gym are male friends. So what is the fitness plan for men's gym?

1. Kneeling push-ups

First, let me talk about the preparatory movements. Support your body with your hands, kneel on the ground, and cross your feet naturally. The distance between your hands should be wider than shoulder width, and you should be ready to move.

The formal movements of kneeling push-ups: press the body down as much as possible, preferably with the chest close to the ground, and prop the body up when reaching the lowest point. Be careful not to go too fast, basically complete one beat within 2-3 seconds. The so-called one beat means pressing the body down and propping it up once.

Do 20 push-ups in a set. After completing a set, recover for 30 seconds. While recovering, maintain the ready posture, which is the posture in step one, except that you don't press down. Do the second set after 30 seconds, following the same steps as the first set. After completing both sets, stand up and recover for 30 seconds, then prepare for the next exercise after 30 seconds.

2. Elevated push-ups

Preparation: Put your legs up high, about 30-50 cm in height, with your knees on the ground and your hands on the ground. The specific instructions are similar to step one.

Standard elevated push-up action: This action is similar to step 2, press down and push up, repeat. Do 20 in a group. After completing one group, rest for 30 seconds before doing the second group. Rest for 30 seconds between each set and do 2 sets of each exercise. After completing 2 sets, stand up and recover for 30 seconds before moving on to the next exercise.

3. Shoulder-width push-ups

The method of this movement is the same as the kneeling distance type, except that the distance between the two hands is the same as the shoulder width. Also do 20 in a set, and recover for 30 seconds after completing a set.

In fact, you can exercise anywhere, but now people live in busy cities, so there are few suitable places. The gym is a very good choice for these people. We can choose the sport that suits us according to our own preferences. You can try the men's gym fitness plan introduced by the editor above according to your needs.