A complete home exercise program for men without equipment will help determine your silhouette and help you build muscle mass. Classes according to the program do not require elastic straps, weights, dumbbells and other covers.
The main rules for training and fitness of men
Before exercising, the body should be prepared for the next physical activity and “warm up” well. This requires high-quality warm-ups, including combined aerobics and cardio workouts. To reduce the risk of cramps and other unpleasant moments, it is highly undesirable to ignore these measures.
Gymnastics for the joints involves gentle rotational movements of the body parts according to the principle from top to bottom. This means turning your head first, then your shoulders, arms, elbows, hands, pelvis, knees and legs. They are needed to prepare the body for exercise and to reduce the risk of injury.
For cardio, you can jump rope or climb stairs quickly for 10-30 minutes. It is also possible to run. If the home exercise program for men includes cutting, cardio time should be increased to 30 minutes.
Men’s Home Training: Basic Rules
Work in the press
First of all, you need to create a schedule according to which an exercise program for men should be developed at home.
Shoulder and chest muscles
Consider what home fitness exercises for men will pump your chest and deltoid muscles. For these purposes, it is best to use familiar push-ups and bars at home. Despite their simplicity, these exercises have long been proven.
Classic floor push
Starting position: The arms, body and head should form a straight line while sleeping. As you push, keep your body straight and your chest down on the floor, but do not touch it. Once you reach the lower position, where the hands are bent at right angles to the elbows, gently return to the starting position. Focus on your breathing: Inhale during rotation and exhale when you raise your torso.
When stripping the elbows, the legs, body and head should form a straight line. Hold this position for as long as the muscle allows the strength and stability of the corset. To make the exercise more effective, add mobility to it: once you take the position of the board, then straighten (raise) your arms, place your palms on the floor and return to your elbows. To make the exercise more difficult, once you extend your arms, you can alternately lift them or place your legs sideways.
Now let’s talk about home exercises for back and biceps for men that do not require dumbbells or other machines. Performing them is not difficult, you just have to follow the right technique, do some approaches and try not to miss the classes.
In supine position, place your hands behind your head or lie down in front of you. Keep your body and legs as high as possible. On top, hold for half a minute and return to starting position. When doing this exercise, it is important not to strain the neck muscles – the back muscles should be involved in the work.
To train biceps, you need a strong horizontal bar. Can be found on any playground.
An important position when exercising is that the palms are in front of you. Pull up and touch the bar with the chin. Hold for a second and lower yourself.
While it is physically difficult for a man to pull up, each workout should include 4 sets with at least 1 pull.
Squat with outstretched arms
Stand up straight with your legs shoulder-width apart and your hands behind your head, in front of you, or at your waist. Slowly lower yourself and stand up until your thighs are parallel to the floor, pushing your pelvis away from the floor with your heels as you move your back. Watch your breath: You have to inhale when you sit and exhale when you lift. Also, keep your knees in focus, they should not be too far ahead