According to the physical characteristics of men, make a fitness plan and choose a suitable fitness method. Male fitness programs mainly include chest, waist, buttocks, back, shoulders, legs and other parts of the training, which plays a role in strengthening the body. This topic mainly introduces the content of muscle endurance training methods, and the basic exercise methods can be found in choosing the right exercise methods.

The standard of male bodybuilding is a little chest muscle up and down, strong hips, no fat in the abdomen, and slender and slightly muscular calves. Male bodybuilding posture can be achieved through fitness exercise and reasonable diet. Modern life is hectic and stressful, and there is not much time for exercise at ordinary times. Making a reasonable fitness plan is very important to keep healthy.

Endurance training is an aerobic exercise, which can build a strong body and muscles. In similar intensity exercise, endurance training will make muscles strong, but it will not improve heart function. Because muscle consumes more calories than adipose tissue, the increase of muscle mass will eventually maintain the ideal weight. Endurance training makes different plans according to different physiological characteristics of people.

If you don't train properly, lifting weights will have a higher risk of hurting muscles and joints. People who want to lift weights need some basic instructions, including how to carry weights and adjust their center of gravity, and how to breathe in repetitive movements (at the beginning of pushing or lifting, inhaling when relaxing). For most people, a training should be controlled at 10- 15 times. Too heavy will increase the danger. All parts of the body should be trained alternately.

It should be noted that, as an amateur, fitness exercise should be based on one's own physical condition, exercise moderately, pay attention to technical action norms, and do a good job in full security to avoid causing physical injury. For beginners, uncertain or difficult movements should be trained under the guidance and accompaniment of the coach.

Chest training program: generous chest is an idiom to praise a man's figure. A strong man's chest should be generous and strong, and obesity and relaxation of chest muscles will affect chest fitness, and obesity will also increase the chance of illness. It is suggested to do regular physical exercise to improve the chest shape. For beginners, the key is to master the technical specifications and prepare for future exercises.

Hip-leg training plan: Hip-leg is a difficult part of training, and it can improve the instantaneous explosive force of muscles by using load-bearing method when contacting. Perfect part exercises can not only shape the perfect curve of lower limbs, but also improve endurance and flexibility, relieve fatigue and improve work efficiency.

Back training plan: the perfect back should be that the upper muscles and lower muscles are equally developed. Otherwise, the back will be asymmetrical. Symmetrical back, the width and thickness should be balanced, and the back curve is very important.

Shoulder training program: deltoid and trapezius affect shoulder muscles. The deltoid muscle consists of three parts: the front bundle, the middle bundle and the back bundle. Toes are weak, so when improving the shoulder image, it is necessary to limit the weak parts and ensure all-round development. The development of the body should be overall symmetrical and coordinated.

Arm training plan: the arm is the most commonly used part of people. In daily exercise, men must keep the function of waist, back, arms and arms, and do more targeted exercise, which will help to strengthen arm muscles.

Waist and abdomen training: the muscles of the waist and abdomen usually exercise less. If you don't pay attention to exercise, abdominal fat will gradually increase, muscles will become slack, and people who often sit and work will be more prominent. Excess fat is deposited in the waist and abdomen, which is not only ugly, but also easy to cause various diseases. Therefore, it is necessary to strengthen exercise and accelerate blood circulation at the waist. Proper exercise can also accelerate the secretion of various glands related to the body, thus making the waist more soft and flexible.