Practicing physical activities not only serves to put the body in shape, but also provides a better quality of life, health, energy and self-esteem. However, for men who do not have much time and money, the gym is out of the question and this is where exercises at home end up being easier to include in everyday life.
EXERCISES AT HOME FOR MEN: WHAT CARE?
Before resorting to any physical practice, be it at home, on the street or in gyms, it is important that you take some actions.
No matter your age – 20, 30, 40 or more. Women, men, young people, everyone needs to make a physical assessment to make sure they are free to exercise without restriction. Usually, a general practitioner is a suitable professional to consult or, even more specific, a cardiologist, to check the heart.
In addition, you can:
*Seek a health professional if you have problems in a specific area, such as the knee, back, shoulders, etc. – he will be able to offer you indications of physical exercises that do not impact the region,
*Before starting an exercise session, remember to stretch and warm up all muscle groups – this prevents injuries and facilitates blood circulation,
*It is important to do the exercises correctly, not the amount of exercise or weight – do them slowly to make the most of them and not get injured.
7 EXERCISES AT HOME FOR MEN
Most men, as will probably be your case, aim to gain muscle. However, you may also want to eliminate any bulging tummy or just because you want to improve your life, right?
Luckily, you can take the tips of the 7 exercises below to do them in the comfort of your home and ensure greater disposition and improve your life.
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Aerobic exercise so simple and so effective to be done at home by both men and women. Fifteen minutes of exercise already eliminates 180 calories!
For exercise, choose comfortable clothes. On the feet, wear sneakers that have cushioning to avoid friction when jumping (and not cause injury to the joints).
The body must remain straight, looking forward.
The correct way to jump rope is to jump with both feet and, when you touch them on the ground, do this with your toes and with your knees slightly bent.
In particular affecting the thigh and buttocks, the squat is functional by resistance. For men who are used to using loads, you can bet on the use of a 50 cm ball, as a support between the back and the wall and a small ball between the knees to prevent them passing the line of the feet , when flexing.
To do a correct squat is easy: bend your knees, throw your arms forward to maintain balance and always keep your spine straight.
The leg can reach up to a 45 degree angle – this is the limit.
PLANK ON THE GROUND
The plank on the ground is an isometric exercise that focuses on the deep trunk muscles, achieving positive results for the abdomen, lower back and back.
You can do it in the living room. Similar to push-ups, position yourself with your face facing the ground, with your torso, hips and legs off the ground, keeping only your toes and forearms in contact with the ground
The spine must be in alignment throughout the exercise, not forgetting that breathing is a key factor.
FLEXION OF ARM
Keep your arms in line with your chest and open in a position where your elbows bend up to about 90 degrees – your elbows will be facing outward. Hands are flat on the floor.
Flex your elbow until your chest is just two fingers off the floor, returning to the starting position with your arm extension. Remember to keep your upper body firm, not letting your hips fall.
If you don’t feel confident, you can support your knees on the floor.
In addition, contract your abdomen so that there is no injury to your lower back and always do the descents slowly, maintaining resistance while you are descending.
Using a barbell, which should be fixed with total care and safety to avoid accidents, this exercise at home is useful to bring advantages to the biceps, back and abdominal.
There are three different types of footprint on the bar:
Supinated – which is with the palms of your hands facing you,
Pronated – which is with the back of the hands facing you,
Neutral – which is the side grip.
Exercise involves level and stamina, so take it slow if you’re a beginner
MAIN BENEFITS OF HOME EXERCISE FOR MEN
Home exercises for men are essential to help prevent and combat various diseases. Want to know what they are?
In addition to these, a physically active lifestyle provides:
1.Improved day-to-day disposition,
2.Improvement in cognitive ability,
4.Better sleep quality,
5.Better sexual performance,
6.Increased muscle strength,
7.Increased basal metabolism,
8.Improvement of muscle tone,
9.Ensures better self-esteem,
10.Ensures better body posture,
It promotes a greater sense of accomplishment, willpower and discipline.
For all this to work, it is necessary to combine the exercises with a balanced diet. You will soon notice a difference!