What should men pay attention to when doing fitness?

　　1. Number of groups

　In bodybuilding training, the number of groups for each action ranges from 1 or 2 groups to 7 or 8 groups, or even more than a dozen groups. It depends on the training stage, purpose and level. Generally speaking, beginners should do 1-4 groups of each movement, and intermediate and advanced athletes and bodybuilding enthusiasts should do 4-6 groups/movement.

　　2. Number of times

　Refers to the number of repetitions that can be completed when performing a set of exercises to failure. (Also called effective reps) Generally, 4 reps or less is a small number of reps, mainly used to improve strength. 5-15 reps are moderate reps and can be used to increase muscle size and circumference. More than 16 times is a high number of times, which is mostly used to improve muscle separation, fineness and fat loss.

　　3. Parts

　　Refers to the muscle areas to be trained during an exercise. For beginners, the concept of parts is relatively rough and general. Such as the chest muscles, back muscles, biceps, etc. as a whole. For professional athletes, the concept (meaning) of parts must be more detailed and precise. For example, the upper edge, lower edge, middle bundle, outer edge, inner edge, lower outer corner, lower inner corner, etc. of the pectoralis major muscle.
 
　　 4. Action

　It is talking about using several exercises when training a certain muscle group. For beginners, it is enough to do 1-2 exercises for each part at a time. For athletes, sometimes there can be as many as 6-8 training movements for a certain part.
 
　　5. Weight

　It refers to the weight used during training (which is usually different from the actual resistance load on the muscles depending on the movement). If the maximum weight (the weight that can be lifted once with full strength) is used as a reference, more than 85% of the maximum weight is a heavy weight. ； 65%-80% is medium weight ； The weight below 65% is small weight. Training with medium and heavy weights can increase strength and muscle size. Training with medium or small weights can improve the definition, separation and fineness of muscles and reduce part of the fat.
 
　　6. Group interval

 This is a less-appreciated, but very important factor. Refers to the rest time between the previous set and the following set of exercises. This time is actually an indefinite amount, not 30 seconds or 1 minute. In actual training, it should depend on your age, the size of the muscle groups being trained, and your physical condition at the time. Generally based on heart rate for reference. When the heart rate returns to 50-60% of the limit heart rate (220-my age), the next set of training can be started. (Of course, under normal physical conditions) Usually short intervals are about 20-40 seconds, medium intervals are about 1 minute, and longer intervals are 1 and a half minutes or more.