If not trained properly, lifting weights carries a higher risk of injuring muscles and joints. People who want to lift weights need some basic instruction, including how to load and adjust their center of gravity, and how to breathe during repeated movements (inhaling during the early stages of a push or lift, and inhaling when relaxing). For most people, a training session should be limited to 10-15 reps. Too much weight increases the risk. Each part of the body should be trained alternately.

One thing that needs to be explained is that fitness enthusiasts, as amateurs, should exercise moderately based on their own physical conditions, pay attention to technical movement specifications, and adopt sufficient safety guarantees to avoid causing physical harm. For beginners, those who are unsure or have difficult movements, they should be guided and accompanied by a coach for training. Chest training plan: A broad chest is an idiom to praise a male figure. A fit male chest should be broad and strong. Obesity and loose chest muscles will affect chest fitness, and obesity will also increase the chance of disease. It is recommended to regularly use physical exercises to improve chest shape. For beginners, the focus is on mastering technical and standard movements to prepare for future exercises.

Buttocks and leg training plan:Buttocks and legs are the more difficult parts to train. When doing so, weight-bearing methods can be used to improve the instantaneous explosive power of the muscles. Complete body part exercises can not only create perfect lower limb curves, but also improve endurance and flexibility, relieve fatigue, and improve work efficiency.

　Back Training plan:A perfect back should have both upper and lower muscles equally developed. Otherwise the back will be uneven. A well-proportioned back should be balanced in width and thickness, and the curve of the back is very important. Shoulder training plan: The shoulder muscles are affected by the deltoid and trapezius muscles. The deltoid muscle consists of three parts: anterior, middle and posterior. The front beam is weak. When improving the shoulder image, it is necessary to limit the weak parts and ensure comprehensive development. The development of the body must be symmetrical, coordinated and consistent as a whole.

Arm training plan:The arms are the parts most commonly used by people. Men must maintain the motor functions of their waist, back, arms and arms during daily exercise, and do more targeted exercises. Practice on the ground to help strengthen your arm muscles.

Waist and abdominal training: The waist and abdominal muscles usually exercise less. If you do not pay attention to exercise, the fat on the abdomen will easily gradually increase and the muscles will become loose. This is especially true for people who often sit and work. Excess fat deposited in the waist and abdomen is not only unsightly, but also prone to various diseases. Therefore, it is necessary to strengthen exercise to accelerate blood circulation in the waist. Appropriate exercise can also accelerate the secretion activities of various glands related to the body shape, thereby making the waist softer and increasing flexibility and flexibility.