Sport is becoming more relevant for men. Representatives of the stronger sex prefer to keep themselves in good shape. It pleases, but not everyone has a lot of free time to attend gyms. For this reason, home workouts for men are so popular today. In the article, we consider all effective trainings, talk about the so-called basic exercises that you can do without leaving your home. In general, we will reveal the topic of home training for men completely.
Trainers or not?
Many of those who plan to play sports at home think about buying a simulator. Home exercise machines for men in specialized stores are presented in a wide assortment. They can be divided into two large subgroups:
- Power trainers.
- Aerobic exercise equipment.
Power trainers include various rods, power stations, and more. Aerobic exercise machines include various treadmills, elliptical trainers, exercise bikes and more, with which you can carry out home workouts for burning fat for men or women.
Only those who have a lot of free space at home can consider buying a simulator. No matter how compact the simulator in the store may seem to you, at home you will be very surprised at the place it will occupy.
Exercises at home for men with their own weight
If the dimensions of your apartment are not too impressive, and there is no free space, then do not despair. There are so many effective exercises that you can perform at home and without the use of exercise equipment.
Do not forget about such excellent exercises as push-ups, squats or jumping. They are very effective both for the development of strength, and as home workouts for weight loss for men. If you need a quick and high-quality result, you can supplement the above exercises with special weighting materials for arms and legs.
You can push up 30 times in five approaches, if you feel the strength in yourself, then in this case you can push up from the floor, pushing with your hands into the air. Also, in push-ups, you can change the width of the arms, this will give a load on different muscles.
Jumping from the floor can be done from a deep squat. For example, jump 50 times, take 40 jumps in the second approach, the third approach will be 30 times, the fourth approach is 20 jumps and the final approach is 10 jumps from a deep squat. The pause between sets should last no more than one minute. If you do not yet feel strong enough in yourself and are just starting to play sports, then do not jump from a squat, but from straight legs.
Squats can be done by analogy with jumping both in the number of times and in the technique of execution (deep squats for sports people, ordinary squats for beginners).
Press training
Home abs workouts for men can be arranged anywhere in the apartment, even on the floor. Example of the complex: do 30 twists for the abs on the floor and repeat this exercise for four to five circles. Also, twisting can be done in the hanging on the crossbar.
There are a lot of twisting options today. You can start from the base (lifting the body to the legs and lifting the legs to the body). With experience, you can add new exercises and diversify these, for example, with turns during execution.
Pull-ups on the bar
You can buy a removable horizontal bar in the doorway - this is not a very expensive purchase and will not take up much space. Pulling up on the horizontal bar is very effective. It is advisable to do four to five approaches to the crossbar. The number of times should be the maximum for your physical development today. Of course, if the level is initial, then you need to strive for something. For beginners, you can take a landmark in the form of 10 pull-ups in one approach.
Bars
Push-ups on the uneven bars are another very effective exercise that can be done at home. To do this, you only need to buy removable wall bars. They do not take up much space. Push-ups on the bars should be done in five approaches. The number of push-ups in the approach should be the maximum for your form today. Beginners need to try to achieve and exceed the figure of 10 push-ups from the bars in one approach. In fact, everything is simpler than it might seem at the beginning of the journey. Progress will come, as well as results, the main thing is faith in oneself and one's strength.
Dumbbells
A set of exercises with dumbbells for men is also effective and buying dumbbells will not ruin you too much in terms of finances. If you are a beginner, then buy not the heaviest dumbbells, but as your physical strength develops, change them to those that weigh more.
Perform training with dumbbells in four to five circles. Do at least five different exercises with dumbbells per workout. We will mention five basic exercises with dumbbells as an example, although there are many more:
- Wiring dumbbells to the side on straight arms.
- Lifting dumbbells in front of you on straight arms.
- Push from the shoulder straight up.
- Dumbbell pull to the chin.
- Lifting dumbbells by the shoulder muscles, holding dumbbells in hands.
Circular training
They are very effective, but require a good sports level from you. Circular training for men at home is the maximum energy consumption and the minimum time spent. This option is interesting to many.
We give an example of one circle of such a training. There must be at least three circles. In each circle, you need to perform four exercises. A break between circles is one minute, no other breaks are needed. Each exercise is performed for 30 seconds. That is, one circle will last only two minutes. Three laps is six minutes and two breaks per minute (between the first lap and second lap, as well as a break between the second lap and third lap). Total training takes eight minutes.
- The first exercise is running in place with highly understood knees. Running is done with maximum efficiency. Running with maximum efficiency is performed, as already noted above, 30 seconds.
- The second exercise consists of push-ups from the floor, then from the transition from the bench press to the squat and back to the push-ups from the floor and so on in a circle until 30 seconds elapse.
- The third is a squat, and then a jump up from a standing position ("catching butterflies"), and then again in a circle until the timer counts down the time.
- The fourth exercise is twisting the abs for a while. You need to try to do the maximum number of times in the allotted time.
These exercises are very exhausting, not all men will withstand such a training. Before you perform it, make sure that you do not have medical contraindications for this. Sport should bear health, and not take it away from you! If you feel unwell, it is better to cancel the workout on this day.
Stretching
It is also good for health. Such training at home for men is carried out at a smooth pace. This can be either separate or warm-up (hitch) before (after) the main intense training. A good stretch has never bothered anyone! Stretching exercises are important to do gradually, otherwise you can get very serious injury.
How many times a week
Home training for men can be held every day, or maybe every other day. Of course, it all depends on your compiled program. If your workouts are of the same type and load the same muscles, then they should not be done every day, you need at least a day of rest between such exercises.
If on one day you only load the legs, and on the other day only the shoulders, then such training can be done one on one day, and the second on the second without a day of rest.
Recommendations of specialists
If you decide to take care of yourself - this is very good, but it is important to do everything right. Expert advice can help with this.
- You should not try to work at maximum on the first day of training. It’s worth stepping into workouts gradually, this applies to both duration and pace.
- Do a good workout before the main workout, this will help avoid injuries and warm the body properly before the main loads.
- If you feel that you were injured during the lesson, then stop training, do not work through pain, this can only aggravate the damage, there is no benefit from such zeal.
- Try to adhere to the correct daily routine and proper nutrition, this will help you do better and achieve your goals faster.
- If you feel that training is too easy for you, then increase the load. Do not stop, always progress and strive forward, but with a sense of proportion.
- If possible, try to train as a couple, because there is always a sense of competition in a person.
- Do not give up training if you do not see progress. There is progress from the first day, it’s just possible that your view is not so obvious, because you see yourself yourself every day.
Sport is life, and your laziness will prevent you from enjoying this life. Overcome her. They say that a person’s habit forms in about 21 days. Fight with yourself and your laziness for three weeks and then everything will go simply and smoothly. Three weeks is not such a long time to achieve the goal in the form of an excellent athletic form and admiration for your own appearance.
How to make a program
You should select classes for a set of exercises for the day for one muscle group. If you decide to devote a day to your shoulders, then you can include pull-ups on the bar with a wide grip, push-ups from the floor with a wide grip, deep push-ups on the bars, lifting dumbbells on your shoulders and more.
If you load your legs, then the complex of exercises for the day should consist of exercises for the legs. This can include running, squats, jumping, an exercise bike, and more.
The main rule is not to combine two large muscle groups in one complex. Above, we presented two sets of exercises for two muscle groups (legs and shoulders). Such sets of exercises must be performed on different days, but never combine them on the same day, it will be wrong and will reduce your progress or even reduce it to zero.
Total
You can play sports in any conditions and at any time, the main thing is that you have a desire and no laziness. Workouts at home for men are effective, they can be organized by everyone, in absolutely any living room. It should be noted that such exercises can achieve significant results that will certainly make you proud of yourself. Home training for men is the path to a new self. Do not stop halfway, go to the end, the result will please not only you, and your loved ones.