When exercising, no matter what the goal is, it is basically necessary to do equipment exercise. It can not only improve weight loss efficiency, but also maintain or increase muscle mass. It is also the foundation for improving speed, strength, endurance, and truly having a good physique.
Below, for fitness enthusiasts with different fitness purposes, we will introduce which parts should be exercised when doing equipment exercises.
When doing equipment exercises, usually one to two parts of the body are exercised at a time. Usually, large and small muscle groups are combined to exercise, such as the chest and triceps, back muscles (especially the latissimus dorsi) and biceps, buttocks and legs can be exercised on the same day, or buttocks, legs, and shoulders can be exercised together. If only one part is exercised at a time, the above parts can be exercised separately. The back can be further divided into upper back and lower back for exercise.
Firstly, it is the most common type of weight loss sufferer. For those who lose weight, the focus of fitness is to lose excess body fat, and the requirements for muscle circumference and appearance are relatively low. When doing equipment exercise, the main focus is on exercising large muscle groups, while appropriately considering small muscle groups.
The large muscle groups mainly refer to the chest, back, buttocks, and legs. For those who lose weight, exercising these large muscle groups often requires more small muscle groups to assist in completing movements, which can consume more calories and is more conducive to weight loss. Within weight loss, exercise around the larger muscle groups while also considering the smaller muscle groups. In the specific exercise, one day, the pectoral muscles should be exercised mainly, and the triceps should be properly taken into account; one day, the back should be exercised mainly, and the biceps should be properly taken into consideration; one day, the hip and leg should be given priority; the the fourth day, the shoulder, forearm and other small muscles should be given priority, or the hip and leg should be exercised on the same day with the shoulder. For women who enjoy practicing hip lifting, they can also separate their buttocks and legs for exercise, and combine small muscle groups such as the shoulders with their buttocks and legs for appropriate training. Normally, it is recommended to exercise at least four days a week.
Secondly, for fitness enthusiasts who need to gain muscle or shape, it is best to comprehensively exercise every muscle in the body when doing equipment exercises, and focus on exercising a certain area according to the characteristics of the body.
Fitness enthusiasts who want to gain muscle and shape need to exercise every muscle in their body. The exercise plan can refer to the fitness plan in the fitness manual. Personally, I suggest practicing every Saturday. Losers can also choose the following exercise plan.