Endurance training is an aerobic exercise that shapes a strong physique and muscles. In similar intensity, endurance training will make muscles stronger, but will not improve cardiac function. Since muscles consume more calories than fat tissue, the increase in muscle mass will eventually maintain a more ideal weight. Endurance training plans are formulated according to different physiological characteristics of individuals.
If training is improper, weightlifting carries a higher risk of injuring muscles and joints. People who want to lift weights need some basic guidance, including how to carry weight and adjust the center of gravity, as well as how to breathe during repeated movements (exhale at the beginning of pushing or lifting, and inhale when relaxing). For most people, a session should be controlled within 10-15 repetitions. Too much weight will increase the danger. Different parts of the body should be trained alternately.
It needs to be emphasized that as amateurs, you should base on your own physical condition, do appropriate exercises, pay attention to the standardization of technical movements, and take sufficient safety measures to avoid bodily harm. For beginners, uncertain cases, or high-difficulty actions, the training should be guided and accompanied by a coach.
Chest Training Plan: A broad chest is a common phrase used to praise one's figure. A well-built chest should be broad and firm, while obesity and loose chest muscles can affect the beauty of the chest. Obesity also increases the chances of diseases. It is recommended to frequently use physical exercise to improve the shape of the chest. For beginners, the focus should be on mastering the technical standards for future exercise preparation.
Buttocks and Legs Training Plan: The buttocks and legs are relatively difficult areas to train. Weight-bearing exercises can enhance the explosive power of muscles. Perfect area training not only shapes the perfect lower limb curve but also improves endurance and flexibility, relieves fatigue, and enhances work efficiency.
Back Training Plan: A perfect back should have equally developed upper and lower muscles. Otherwise, the back will be uneven. A balanced back should be balanced in width and thickness, and the back curve is very important.
Shoulder Training Plan: The muscles affecting the shoulders are the deltoids and trapezius. The deltoid consists of three parts: anterior bundle, middle bundle, and posterior bundle. The anterior bundle is relatively weak. When improving shoulder image, it is necessary to limit the weak parts while ensuring overall development. Physical development should be balanced, coordinated, and consistent overall.
Arms Training Plan: Arms are the most commonly used part of the body. During daily exercise, it is essential to maintain the movement functions of the waist, back, arms, and hands. Doing targeted exercises helps strengthen arm muscles.
Waist and Abdomen Training: Waist and abdomen muscles usually move less. If not exercised regularly, excess abdominal fat can easily accumulate, making muscles loose, especially prominent among people who work sitting down. Excess fat deposited in the waist and abdomen not only looks bad but also makes one prone to various diseases. Therefore, it is necessary to strengthen exercise, accelerate the circulation around the waist, and appropriate exercise can also promote the secretion activities of various glands related to physique, thereby making the waist quality softer and increasing flexibility and suppleness.