The skeleton of China people is much narrower than that of Europe and America, and muscular men in Europe and America are not suitable for the figure of China people. If you really want to be a muscular man, then Dānlín's figure is still very good.

If you want to make muscle lines stand out, you have to have a lower body fat rate! This requires strict diet control and long-term aerobic exercise. The body fat rate like Dānlín in the picture above will not exceed 8%, so your core exercise goal now is to reduce fat. In order to reduce fat, the core form of exercise should be aerobic exercise. In the gym, you can exercise with treadmills, elliptical machines, treadmills and exercise bikes. Among these devices, the elliptical machine has the same fat-reducing effect as the treadmill, which can protect the knees better, so this project is the first one.

Secondly, the intensity control during exercise, usually reflected by heart rate, is very important for reducing fat. It is best to control the heart rate during exercise in the range of 50%~75% of the maximum heart rate (220 years old) for fat reduction. The second is the frequency and time of exercise. In general, it is recommended to exercise at least 5 times a week, preferably once a day. 50~60 minutes each time is the best.

During fat reduction, if you carry out strength training, it will effectively increase the fat reduction effect of aerobic exercise. The parts of strength training are the main muscle groups of the whole body, such as upper limbs, chest, back, abdomen and lower limbs. Train muscle groups of different parts twice a week, with an interval of more than 48 hours. The number of training groups each time, because your current core exercise goal is to lose fat, so the number of training groups in each part is two groups, with an interval of 2 minutes between groups. There are 8 people in each group, and the weight is 60% of the maximum weight you can complete the action. For example, if you can pull up 50KG at a time in the pull-down action, then you can choose 30KG as the training weight each time.

Strength training equipment: Because you are in the gym and you are a beginner, I suggest you use mechanical strength equipment first. You can make a plan according to your actual situation and the principles I gave above.

Upper limb: biceps brachii trainer. Twice a week, Monday 1 time, once on Thursday. Two groups at a time; Grouping interval: 1 min; Number of people in each group:12; Weight: 60% of the maximum weight to complete this action at one time.

Chest: Badge trainer, self-locking barbell 1 time on Tuesdays and 1 time on Fridays, with an interval of more than 48 hours. Two groups at a time; Grouping interval: 1 min; Number of people in each group:12; Weight: the method is the same as above

Back: pull-down trainer, rowing machine; Twice a week, Wednesday 1 time and Saturday 1 time, with an interval of more than 48 hours. Two groups at a time; Grouping interval: 1 min; Number of people in each group:12; Weight: the method is the same as above

Abdomen: rotate abdominal muscle training, press the trainer 1 time every day, with an interval of more than 24 hours. Two groups at a time; Grouping interval: 1 min; Number of people in each group:12; Weight: the method is the same as above

Lower limbs: Pedal the trainer twice a week, Tuesday 1 time and Thursday 1 time, with an interval of more than 48 hours. Two groups at a time; Grouping interval: 1 min; Number of people in each group:12; Weight: the method is the same as above

Dietary precautions:

You can eat two or three eggs a day, but be careful not to eat two or three eggs at a time. Eat a whole egg for breakfast, an egg white at noon and an egg white for dinner (egg yolk cholesterol is too high, one egg yolk a day is enough). Eat two or three at a time, not everyone can digest.

You must eat meat, but what kind of meat should you eat? Eat less meat, even the whole lean meat contains a lot of fat. Eat more chicken and fish with high protein and low fat.

Rice, noodles and other flour and rice carbohydrates are halved, and the insufficient part can be replaced by crude fiber (celery, Chinese cabbage, rape, spinach, Chinese cabbage, etc.). ), it can not only avoid excessive calorie intake, but also increase satiety.