Boys can follow the following steps to improve their body shape:
1. Develop a training plan: Whole body training: Ensure that the training plan covers all major muscle groups throughout the body, including the chest, back, shoulders, arms, legs, and core muscle groups. Reasonably arrange training frequency: It is recommended to conduct 3-5 training sessions per week, with each session targeting different muscle groups and giving them sufficient recovery time. Combined with aerobic exercise: On the basis of strength training, add moderate aerobic exercise such as jogging, swimming, or cycling to improve cardiovascular function and overall physical fitness.
2. Perform specific training exercises: squats: mainly exercise the thigh and hip muscles, while strengthening the stability of the core muscle group. Push ups: Exercise the chest, triceps, and core muscles to enhance upper limb strength. Sit ups or abdominal curls: Training for abdominal muscles helps shape flat or firm abdominal lines. Dumbbell or barbell training: such as bench press, hard pull, rowing, etc., using equipment for strength training to increase muscle mass. Pull up: Exercise the muscles of the back and upper limbs, improve the tension and endurance of the upper limbs. Poppy Jump and Opening and Closing Jump: High intensity interval training can quickly increase heart rate, enhance cardiovascular function, and burn fat.
3. Pay attention to diet and rest: Balanced diet: Ensure sufficient intake of protein, carbohydrates, and fats to support muscle growth and recovery. Eat more lean meat, fish, beans, vegetables, and fruits. Control calorie intake: Based on training objectives and weight management needs, reasonably control daily calorie intake to avoid excessive intake leading to fat accumulation. Adequate rest: Ensure sufficient sleep time every night to allow the body to fully recover and rebuild. Meanwhile, arrange appropriate rest days between training days to avoid physical fatigue and injury caused by overtraining.
Through the persistence and effort of the above steps, boys can gradually shape a healthy and sturdy physique.