There is a big difference in physical fitness between men and women. For women to lose weight, they only need to perform some relatively simple freehand exercises, but if a male friend wants to achieve a good exercise effect, it is best to perform some heavier weight exercises. Strength training exercises must be carried out in a planned manner. So let’s take a look at the Men’s Gym Weight Loss Plan.
1. Monday and Thursday: Smith bench press + dumbbell fly
The Smith bench press is an action we perform on the Smith machine. At first, let us lie down on the bench of the Smith bench press and keep our bodies relaxed at this time. At the beginning of the movement, we use both hands to push up the barbell on the Smith bench press until we reach the limit, then relax our arms and start the movement again. The dumbbell fly can be done lying down on the bench. At the beginning, grab a dumbbell in each hand. At this time, relax your hands and start the movement. Use both hands to lift the dumbbell upwards until our arms are straight.
2. Tuesday and Friday: Weighted Squat + Rope Pulldown
Weight-bearing squats are an action we perform with the help of dumbbells. At first, let us stand up straight and keep our legs together. At this time, our body squats to the limit, and our hands are also exerted upward until we lift the dumbbells until our hands are parallel to the ground, and then put our hands down while standing up. The rope pull-down is completed in front of the rope pull-down machine. At the beginning, we hold the handles at both ends of the rope pull-down machine with both hands. When we use force to pull the rope pull-down machine to the limit, we relax our arms.
3. Wednesday and Saturday: reverse pedaling machine + goat standing up
At the beginning, let us lie down on the inverted pedal machine and keep the body relaxed at this time. At the beginning of the action, our legs are bent from a bent state, and we slowly push the inverted pedal machine upward until our legs are straightened, and then slowly relax back to the original position. Goat press-ups also need to be completed with the help of equipment. At first, we lie down on the goat press-up equipment. At this time, our legs are spread as wide as shoulders. Before the action begins, we let the body lie down until it reaches the limit.We then rely on the strength of the body to recover the movement.
The above is about the fitness and weight loss plan for men. These movements are all strength training movements, which are difficult and relatively intense. However, if you can persist in completing them, you will see very good exercise effects.
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