It is every man's dream to have a healthy body and a perfect figure. However, although many men often go to the gym for fitness or daily exercise, it has little effect. It's just that you don't know how to exercise. Next, I will provide you with a detailed male fitness plan, including aerobic exercise, muscle strength training methods and sports suitable for men. Come and customize your own exercise and fitness plan.

Men's fitness program

Generally, men choose the gym for fitness, where the fitness equipment is complete and the fitness atmosphere is good. Of course, they can also choose some home fitness equipment to exercise at home. However, whether it is to exercise muscles, build a perfect figure, or do aerobic exercise to release work pressure, we need to pay attention to the correct method to get twice the result with half the effort.

Aerobic fitness exercise

Many men are busy with work and don't have much time and energy to spend on fitness. They want to release stress more, so they are more suitable for aerobic fitness. Aerobic exercise can exercise the heart and lungs, so that the cardiovascular system can deliver oxygen to every part of the body more effectively and quickly, which is very helpful for improving immunity, enhancing cardiopulmonary function and reducing fat and weight.

Aerobic fitness method: do warm-up activities before fitness. Leg press, squatting, stretching muscles, flexion and extension joints can increase the temperature of muscles and make them softer; From slow to fast, gradually increase the amount of exercise, it is best to set the exercise time according to your physical condition, generally 30-40 minutes is appropriate.

Exercise muscle strength

Chest exercise: a group of 30 push-ups, standard movements, about 4 groups; Dumbbell bench press in prone position, a group of 8- 12, about 4 groups; Bend and stretch your arms.

Back exercise: pull-ups; Sit behind your neck; Stand up straight and pull down; Sit and row.

Abdominal exercise: sit-ups; Dumbbell lateral flexion; Lift your back and legs; Sit-ups with bent legs.

Shoulder exercise: dumbbell side lift; The dumbbell with one arm is lifted horizontally in front, and both hands rotate and fall together; Shrug your shoulders, lift dumbbells, and push dumbbells with one arm.

Arm exercise: the puller's front horizontal lift, side horizontal lift and arm bending press; Reverse grip pull-ups.

Leg exercise: lunge with weight; Lift dumbbells and squat; Sit and kick; Lie on your back and lift your legs.

Strength fitness equipment: dumbbell-barbell push-up bracket abdominal muscle wheel sit-up arm.

Men's sports and fitness

In addition to fitness, men can also do some outdoor sports, such as competition and leisure sports, which can not only achieve the purpose of exercising, but also stimulate vitality and fighting spirit. However, when exercising, you need to pay attention to safety, prepare for protection and exercise moderately, so as not to consume too much physical strength and affect your daily life.

Running exercise

The technical requirements of running are simple, and no special venues and equipment are needed. Generally, it is best to arrange it in the morning, followed by around 9 am and 5 pm.

Necessary equipment: running shoes, sportswear, sports pockets.

Swimming and diving

Swimming can enhance the function of heart muscle and lung, and it is also very effective for losing weight and shaping. Warm up 10 to 15 minutes before launching, with 40 minutes each time being the most appropriate.

Necessary equipment: swimming trunks, goggles and caps.

competitive sports

Competitive sports represented by basketball and football are full of confrontation and competition, which can exercise physical and psychological quality. Generally, once or twice a week/kloc-0 is enough.

Necessary equipment: basketball, football, basketball/football shoes.

leisure sport

Leisure sports represented by table tennis and badminton pay attention to the cultivation of skills and physical endurance, and are most suitable for exercising with peers in leisure time.

Necessities: table tennis racket, badminton racket.

Boxing Sanda

Boxing and Sanda are the best embodiment of male charm and the perfect combination of strength and beauty. However, this kind of sports is dangerous and must be protected.

Necessary equipment: gloves, target kicking and other martial arts supplies.

Field activities

Outdoor sports such as hiking, hiking and camping are also worth taking part in. Get together with some donkey friends, throw yourself into the embrace of nature and relax.

Necessary equipment: sleeping bags, tents and other outdoor equipment.

Want to know what sports equipment and equipment I have bought? You can have a look at my personal homepage in Ji Hua. Ji Hua-Make your consumption more valuable.