【First step for fitness for beginners】Determine body shape and then formulate a fitness plan

If you are a fitness novice, you need to do more than just blindly follow other people's exercise plans to train. The first step is what you need to understand is what body shape you are. In fitness training, different types of physiques must adopt different training methods to achieve ideal training results. Understanding your body shape can lead to better fitness!

　　A popular classification method summarizes various body types into three basic types, as follows:

　　1. Ecchroma type: thin body shape, less fat and muscle, fast metabolism, and it is difficult to increase weight and muscle.

　　2. Mesomorphosis type: good genetic genes, ideal body shape; muscles Natural, strong, strong; well-proportioned body, plump breasts, and coordinated shoulder to waist ratio.

　　3. Endomorphic type: large and wide skeleton; slow metabolic rate; easy to gain weight, but difficult to lose weight; easy to store fat in the body, affecting muscle growth.

　　Of course, no one belongs to one of the three basic body types, all of which are a combination of three dimensions.

　　Fitness countermeasures:

　　1. For ectomorphic type, the primary goal is to gain weight.

　　1. In order to develop muscle mass, a large amount of strength training should be arranged in the training plan, and heavier weights and lower times should be used (6 to 8 reversals in each group after warm-up 2. Pay attention to nutrition, otherwise you will become thinner and lose more calories (carbohydrates and proteins) than you usually do. If necessary, use protein assistance (such as muscle building powder or protein powder)

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　　2. Mesomorphic people: the weight should be increased gradually during training, including double joints and single joints; various training movements should be adopted during training to obtain better training results; alternately adopt high-intensity training and low-intensity training every 3-4 weeks, which can promote strength growth and prevent excessive training.

　　3. Endomorphic type: Do regular physical activities, especially if Oxygen training activities; select 2-3 of each part from 3-5 effective movements for training; place abdominal training at the beginning of each session

　　　The first month of training includes all parts of the body, and then use differentiation training later; the training goal is to improve the metabolic rate and reduce fat; often replace new and different training movements.

　　Fitness Bar warm reminder: Understanding the plan arranged for yourself by yourself should not make you too tired. You should do it within your ability, so as to promote better muscle growth and not delay the training plan due to overtraining.

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