Exercise plays a very important role in men’s health.
It improves their quality of life by reducing the risk of degenerative diseases such as cancer, high blood pressure, diabetes or heart disease. Fitness requires a combination of a good diet and regular exercise. The downside is that doing the same type of exercise every two days not only gets tiring but also a little boring. Therefore, it is necessary to continue to train so often that you overcome this and you can benefit from training at the end of the day. Next, we cover a series of exercises that address different parts of the man’s body.
1. The front of the chest and the notch
Push-ups are the best exercise for chest, forearms, and shoulders. Perform this exercise with your palms down at the level of your palms with your fingers open forward. Push the body upwards until all the weight is resting on the palms and toes, keeping the body as straight as possible. Lower yourself until it almost touches the floor and another. You can change the way you train by adjusting the palm width difference.
2. Hold the abdominal muscles
This exercise improves balance by working the abdominal muscles. Perform this exercise lying on your back with your hands firmly pressed to your sides. Lift the upper and lower part of the body to the V position while supporting yourself with the buttocks. Keep this position as long as possible before returning to the starting point. Repeat the process.
3. Side panel with one leg
This exercise improves the strength of the entire lower back. It also activates the buttocks so it is excellent for preventing spinal problems. Do it, lying on the right side. Knees should be straight at this point. Support the upper part of the body with the elbow and right forearm positioning the left hand on the left hip. Tighten the abdominal muscles by raising the hips so that the torso forms a straight line from the ankles to the shoulders. Raise your left foot as high as possible and hold for half a minute. Repeat the operation several times, then switch to the left side and do the same.
4. Reverse crunches
This exercise is useful for training the core and the lumbar area. To do this, lie directly on your back with your arms on the pages. Press the palms of your hands on the floor. Bend the knees 90 degrees, lifting them until they are directly above the hips. Squeeze your abdominal muscles with your torso on the floor and curl your coccyx from the floor by raising your knees to your chest. Go back to the starting point and repeat. Do it 15-20 times.
5. Abs abdominal depression
Although sit-ups and push-ups work on the external abdominal muscles, they do very little for the internal muscles. The emptiness of the stomach, in turn, works in the middle of the stomach, leaving one with a stronger, narrower and flatter stomach. This exercise uses the breath and, if done correctly, can remove two inches from the waist in just three weeks. You want to do this by breathing deeply into your stomach like a balloon. Then exhale slowly, sucking as far back as possible towards the spine and keep this position for as long as possible. When you are still, you should continue to breathe normally. Repeat ten times. Practicing is fantastic and convenient because it can be done standing, on your back, sitting at your desk in the office or up to four positions.
6. The lower part of the squat body
Pens are a great way to practice the lower body without weights. Squat maximizes the benefits of other exercises by creating a general anabolic environment for your body. Keep your back straight for this exercise. The feet must be spread apart. You can stretch your arms directly in front of you or use the weights for a heavier squat. Pull the back part supporting itself with the heel and lower the body towards the floor. Rear-end will go below the knee for perfect squats. Slide the heel flush and repeat.
7. The farmer walks on the tips of his calves
This exercise increases cardiovascular shape during calf exercise. Grab it, press the heavy dumbbells, hold them along the length of the arm on the sides of the body and stand with your toes. Walk for a minute before stopping. You can use heavier dumbbells if you feel you have been under pressure for much longer.
8. The inclination of the hip
Hip tilt is an exercise that strengthens the pelvic floor and lowers back muscles. You can do this by lying on your back on a rug with your arms on either side of your body. Bend your knees with your heel resting directly on the floor. Tighten the lower abdominal traction towards the abdomen by tilting the hips into the air. Hold this position for 10 seconds before returning to the starting point. Repeat the process.
9. Kegel muscles of the pelvic floor
Kegeling is an exercise that usually involves women. Include the exercise of a muscle that maintains the flow of urine. Like women, Kegel exercises are very good for male sexuality because they reduce premature ejaculation and generally increase sexual pleasure. It also prevents urinary incontinence in men. When you want to exercise the pelvic floor muscles, contract Kegel’s muscle as you try to stop the flow of urine and keep it between four and ten. Repeat this exercise as many times as you can during the day, standing, sitting or walking.