Many boys will build muscle in the summer, because in the summer, everyone wears less clothes, so the shape of the muscles is more obvious. Some boys are too thin, so they want to gain muscle. Building muscle will not only make their mentality look better, but also greatly improve their physical fitness through exercise. Then let’s take a look at the fitness plan for men!

Monday: Treadmill hiking

Do hiking and walking on the treadmill and elliptical machine. Breakfast: skim yogurt + a piece of whole wheat bread, lunch: lean lamb + half a bowl of rice, dinner: half a bowl of macaroni + a banana. In terms of exercise, when using equipment, you must adjust the slope of the equipment. If it is a treadmill, it is best to adjust the slope to 10°, and we should also warm up for about five minutes before exercising, so as not to let the body Entering a state of exercise all of a sudden will make it easy for the body to be unable to accept it all at once. Also, we need to adjust the speed to greater than eight during exercise. If the speed is relatively low, there will be no slimming effect or exercise effect. If you want to build muscle, you should exercise for more than half an hour a day.

Wednesday: Squats with bare hands

Good results can be obtained by combining squats with diet. Breakfast: two boiled eggs, remove the yolks, lunch: steak, dinner: boiled broccoli. Moreover, squats are very helpful for everyone to improve their body shape, and this exercise does not require the use of any equipment. You can use these exercises to exercise at home during times of the week when you are less likely to go out. The method of squatting is also very simple. First spread your feet slightly wider than your shoulders, then extend your toes outwards, then do it while keeping it straight, and lean your body forward appropriately, and then squat down again. Remember that the knees should not exceed the toes, and the center of gravity should be further forward of the feet. Each movement should be done in 3 groups, 10 times in each group.

Friday: Cat exercise

The cat-style exercise exercises the abdominal muscles and is paired with a diet, breakfast: steamed eggs, lunch: chicken breast, dinner: red bean porridge (no sugar added)). For many men, doing cat pose when they first get into fitness can strengthen the core, and it requires us to control the posture first. It does not require any equipment, so it is more suitable for novices. First, we need to put our arms perpendicular to the ground, keep our thighs vertical to the ground, then turn our back into a straight line, and contract our abdomen. At this time, both the left hand and the right leg need to be lifted at the same time. As long as the platform is flat, it doesn't need to be raised particularly high. The trunk should also be kept stable and should not twist. Hold it for about two seconds and lower it. 3 groups each time, 10 times on each side in each group.

Friends who want to gain muscle can make constant changes based on these exercises and change exercises every day. I believe that after a week of persistence, you will see some results. I also hope it can help everyone. I wish everyone a happy fitness.

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