What are the ways to exercise to keep fit?

We can see on TV that many movie stars have muscular bodies. When they stand on the screen, they will cause a lot of screams. So in our daily life, many friends also want to have muscular bodies to attract the attention of the opposite sex, because muscular men are the most attractive. When you have muscles, you no longer have to envy the movie stars' bodies. So what are the ways to exercise to have a muscular body?

1. If you want to achieve good exercise results, you must do it at the prescribed time and cannot miss classes or interrupt them, unless you are overly tired and intend to rest for a few days. Intermittent exercise cannot make the exercised parts feel a certain amount of repetitive stimulation, and cannot produce an adaptive response. If you do heavy exercises without doing warm-up exercises, you are likely to suffer from accidents such as sprains, tears in muscles and ligaments, etc.

Prevent over-training certain parts of the body and neglecting other parts. If there are uneven developments in the body, they should be corrected immediately. Otherwise, the more you practice, the more uneven the body will become, and you will not be able to achieve perfect development. American bodybuilding expert John Greenmick proposed the following measurements for men's bodybuilding:

Upper arm circumference (muscle contraction), wrist circumference multiplied by 2.10

Chest circumference, wrist circumference multiplied by 5.62

Waist circumference: 64% of chest circumference

Thigh knee circumference multiplied by 1.44

67% of the calf-thigh circumference

Weight (lbs) Height (inches) times 2.55

2. Keep accurate and complete exercise records, and compare, analyze and study them frequently. From this, you can summarize which movements you respond better or worse to, and which period of training you progress faster or slower. Draw out effective ways to improve your exercise to encourage yourself to persist in exercising and make continuous progress.

When you first start exercising, you should measure the dimensions of various parts of your body, such as chest circumference, waist circumference, arm circumference, leg circumference, as well as height and weight. It is best to take a full-body photo wearing only shorts. After that, measure your body circumference and weight every one or two months, and take a physical photo in the same pose every three to six months. Keep complete records of the date, time, exercise, weight, repetitions, and sets of each exercise.

3. Pay attention to the intensity of muscle stimulation. Increased loads and intensities should be accommodated. The degree of increase should be different for different conditions, different purposes and different training stages. Whether it is handled properly will affect the speed of progress.

4. After strenuous exercise, it usually takes 48 hours for the exercised parts of the body to fully eliminate fatigue. For those who adopt a full-body exercise program each time, it is advisable for beginners to exercise once every other day or three or four times a week. When it comes to the intermediate and advanced training stages, since each part of the body requires more and more intense training, it is difficult to train all parts of the body in one training session. At this time, it is often necessary to adopt the body division training method, dividing the whole body into two or three parts, and training four to six times a week, training one part each time. By alternating in this way, all muscles can be fully exercised and sufficient rest can be obtained to eliminate fatigue. The duration of each exercise session is generally about one hour for the beginner class, about one and a half hours for the intermediate class, and about two hours for the advanced class. If you feel tired, you should rest for a few days before practicing again.

The above is some introduction about the methods of exercising to have a healthy body. The above methods are just for your reference. If you want to have a good figure, you still need to persevere. You can go to the gym regularly or exercise at home. You should also have a reasonable diet in your daily life and remember not to overeat. Only in this way can you achieve the effect of having a healthy body.